The inside out approach to wellness

Oftentimes you will find people hitting the gym to lose weight because they are not happy or comfortable with their bodies. When we begin from a place of non acceptance and lack of love for ourselves we are more likely to harm ourselves in the long run.

With a mindset of non acceptance we might subject our bodies to stringent programs and diets so we get quick results. In the process we might even end up injuring ourselves, or get frustrated when we don't see results as fast as we had hoped. 

So what's the way out ? 

If you are at a place in life where you have just realized that you are not fit enough or healthy enough and want to do something about it then first off be proud of yourself. 

Proud for recognising that you are unhealthy and wanting to do something about it👏

Look back on your journey. What's led you to be where you are now. The actions you took that didn't serve your health. Could be lack of exercise, not focussing on nutrition. Take time to reflect on these. Maybe even note them down in your health journal. 

Now take some time to express gratitude for your body. For putting up with your bad habits whatever they may be. Inspite of everything, it still goes on to serve you in the best way possible. Acknowledge that. 

And now envision a future self. How you would like to see yourself? 

So now, we have a past, that's led you to your present and a future, which is dependant on the actions you take today. 

Now, begin to put your time and effort into realizing that vision that you have set for yourself. But first commit to being kind, gentle and loving towards your body. 

The more you love yourself for who you are now ( doesn't matter what weight, health condition etc) the more likely you are to show up for yourself, and do the things that serve your body..the more loving you are towards yourself, the more easy it becomes for you to stay consistent with healthy habits. Don't believe me. Just try it out for yourself. 

Did you resonate with me ? Do leave a note if you did 😍🙂

Nutrition 101

The field of nutrition is very vast and also very controversial. You will find several contradictory research data from different sources. Also if you pick up a book of nutrition, there would be just so much information that you will be compelled to put the book down, unless of course you are in the field out of choice.

Herein, I have tried to concise the information that I have gathered from my own study of the subject. This post is for you to understand the different food groups. I will talk about how to effectively plan your daily diet basis this information in my subsequent post.

So let's get down to the basics. Do we really understand the food groups?

Carbohydrate:

These are split into 2 categories: simple carbohydrates and complex carbohydrates. Simple carbohydrates are mainly different types of sugars such as sucrose (table sugar), fructose (fruit sugar), lactose (milk sugar) and several others. Complex carbohydrates are found in foods like vegetables, bread, rice, oatmeal, whole grains, peas and beans.
Carbs form the backbone of any diet because they provide us with energy to perform everyday activities. In addition, the brain is known to use glucose exclusively for its metabolism and functioning. So the trick is not to eliminate carbs but to choose them wisely.

The only thing to remember is to "avoid added sugar, the white refined type".

All carbs are ultimately converted to sugar for energy and any excess glucose is either eliminated or converted and stored as fat. The main difference is that the body converts simple carbohydrates into glucose much faster than it converts complex carbohydrates. These complex carbs take longer to be digested and the body needs more time to convert them into glucose. So the amount of simple sugar circulating in the bloodstream reduces. Complex carbs are a great source of energy and are also often high in fiber, vitamins, and minerals.

Because all carbs can be converted into glucose there is a measure called the glycemic index (or GI). This is a measure of the ability of a specific food to convert to glucose in the blood. Every carbohydrate has a different GI, measured on a scale of 0-100. Carbs that breakdown quickly during digestion have the highest GI. Carbs that breakdown slowly, releasing glucose gradually into blood stream, have low glycemic indices.

Tips to incorporate into your diet:

* Include low GI foods into your diet
* Keep added sugar to no more than two teaspoons a day
* Substitute high sweet dessert with healthier alternatives like dates, figs, raisins
* The trick is not just avoidance but substitution strategies. If you crave a dessert at the end of each meal, have a date instead of a pastry
* If you want a chocolate, have a darker one instead of a regular one.

Proteins:

Proteins are necessary for tissue repair, and for the construction of new tissue. Our muscles, hair, skin and eyes are made of protein. So are the cells that make up the liver, kidney, heart, lungs, nerves and the brain. The body's most active protein users are the hormones secreted from the various glands - thyroxin from the thyroid, insulin from the pancreas, and a variety of hormones from the pituitary. They all require the richest source of proteins.
Inadequate protein in the diet can cause brittleness and dryness of hair, dryness of skin, dull sallow appearance of skin, water retention with dark circles and puffiness of eyes and early appearance of lines and wrinkles are all signs of protein deficiency.

All foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts and seeds are considered part of the protein foods group.

Good sources of protein for vegetarians include nuts and seeds, pulses, soya products, cereals (wheat, oats, rice), eggs and some dairy products (milk, cheese and yogurt).

Tips for incorporating protein into the diet :

a. Have a handful of nuts and seeds every day as a snack. Choose from peanuts, almonds, walnuts, sunflower seeds, pumpkin seeds etc.
b. Try a glass of milk daily
c. Add sprouts to your favorite salad
d. Add some gram flour or soya flour to the wheat flour while making chapatis
e. Substitute mayonnaise with yogurt in dips and salad dressings
f. If you are a non-vegetarian, choose lean or low fat meat or poultry

Fat

When fats are broken down, they form compounds called fatty acids. These can be saturated or unsaturated (monounsaturated and polyunsaturated). They are also classified as essential (supplied only through the diet) or non essential (produced by the body). Fat is required for:
a. Proper hormone function, especially for women
b. Transportation and use of vitamins A, D, K, E. Without fat in the diet these vitamins will not be able to function.
c. Women who don't get enough good quality fatty acids may end up with low Vitamin D stores and consequently bone thinning

Unsaturated fats are the most preferred kind of fat. Both monounsaturated and polyunsaturated fats in moderation are beneficial for the body and it is important to include a judicious combination of both in our diets.

Sources of fats:

Nuts: Nuts are most valuable in the way they affect cholesterol levels.
The monounsaturated fats in nuts help lower your LDL or 'bad cholesterol' and raise your HDL or 'good cholesterol'. All nuts contain arginine, an amino acid that helps keep the arteries clear, and magnesium and potassium  which are associated with lowering blood pressure.
Almonds top the list for calcium,fiber and Vitamin E content.  Pistachios contain more fiber than broccoli. Nuts especially provide more of the monounsaturated fatty acids or MUFA's.
But nuts need to be included in the diet in moderation. About 8-10 almonds or walnuts per day are extremely beneficial.

Tips to incorporate fats:

a. The trick is to incorporate fat in the diet in moderation. Inclusion of natural fats like in flax, walnuts and olives is far better than using more oil in your cooking.
b. Since so many dietary sources contain good fats, additional oil can be restricted to not more than 2 teaspoons per adult per day.

Vitamins and Minerals

Vitamins are classified into those that are water soluble and those that are fat soluble. Water soluble vitamins dissolve in water and are therefore thrown out of the body daily. They can't be stored by the body so it is important to obtain them from our daily diet. These are Vitamin B complex and Vitamin C.
Fat soluble vitamins are Vitamin A, D, K, E and these can be stored by the liver. They need to be taken only from time to time as an overdose of some of these vitamins may have side effects.

Water Soluble vitamins :

Vitamin B consists of a complex of vitamins.
Vitamin B1 or thiamine helps to keep the skin well moisturized and supple. Deficiency of this vitamin can result in dermatitis caused by dryness.
Dietary sources: brown rice, whole grains, eggs, potatoes, and dairy

Vitamin B2 or Riboflavin helps in maintaining the health of skin  and mucous membranes. Along with thiamine, it provides a good defense mechanism against external assault.
Dietary sources : brown rice, whole grains, eggs, potatoes, dairy and pulses.

Vitamin B6 or pyridoxine is necessary for the production of disease fighting antibodies. Deficiency of this vitamin though rare, is believed to contribute to repeated skin infections.
Dietary sources: green leafy vegetables, whole grains, eggs, and dairy.

Vitamin B7 or Biotin has been found particularly useful in maintaining healthy hair, nails, and skin. Lack of biotin can lead to hair fall, brittle nails and dull skin.
Dietary sources: egg yolk, wheat, oats, and nuts (walnuts, almonds)

Vitamin B9(folic acid) and Vitamin B12(methycobalamine) work in tandem to maintain various bodily functions optimally, especially those of the nervous system. On the skin, they help to maintain the integrity of mucous membranes and prevent infections.
Dietary sources: Vitamin B9: spinach, beans, pulses
B12: dairy products, eggs, fortified breakfast cereals

Vitamin C

Vitamin C is vital for many body processes, including the absorption of iron by the body, maintenance of the cell walls of all organs, and the general health of the skin, cartilages and the linings of all the tissues in the body. It has potent anti-infection properties and is therefore crucial to the immune system too.
Dietary sources: fresh citrus fruits, potatoes, pomegranates, green leafy vegetables

Fat Soluble vitamins:

Vitamin A: It plays a vital role in maintaining the integrity of the skin, mucous membranes and epithelial linings. It is also required for the proper functioning of the visual system. Because of its amazing skin properties it is also called the 'glow vitamin'.
Dietary sources: Orange and red fruits and vegetables, green vegetables, sprouts.

Vitamin D:

It is a powerful antioxidant. Once the vitamin has been ingested, the liver and kidneys act on it to convert it into a form that the body can use.
It is essential for the formation of healthy and strong teeth, bones and nails, normalizing skin cell turnover and metabolism, maintaining a healthy immune system, preventing early ageing of the skin and preventing osteoporosis or bone degeneration.
Source: The best source of this vitamin is simple exposure to sunlight. 5-10 minutes of daily summer sun exposure on unprotected skin early in the morning provides enough ultraviolet light exposure to produce the required amount of the vitamin for the body.
Dietary sources: dairy products, cod liver oil, egg yolk, and fortified breakfast cereals

Vitamin E

Vitamin E consists of a group of compounds called tocopherols, which are important in maintaining healthy skin and hair. Their deficiency leads to dryness, brittle nails and frizzy hair. Since it is fat soluble vitamin, it is stored in the body and should be supplemented only under medical supervision.
Dietary sources: eggs, soya products, nuts and seeds, green leafy vegetables, whole grains

Vitamin K

Vitamin K is the last of the fat soluble vitamins. It is required for the normal coagulation of blood. It has the ability to lighten discoloration on the skin caused by hemoglobin. So it is used topically to reduce dark circles, bruises and certain pigmentation.
Dietary sources: Green vegetables like lettuce and spinach, vegetables like broccoli and cabbage, in lentils, vegetables oils, butter and egg yolk

Minerals:

Minerals are needed for the stability and functioning of various vitamins like B complex and E.  Some minerals are also good antioxidants. Some of the important minerals include:

Calcium : Calcium is best known for its role in maintaining the strength of our teeth and bones. It along with Biotin, is important for the health of hair and nails.
Dietary sources: all dairy products like yogurt, cheese, milk etc.

Magnesium: Magnesium and calcium go hand in hand in their functions. It has a role in almost every energy system in the body. In the nervous system, it prevents degeneration and promotes strong brain functioning.
Dietary sources: green vegetables, cereals, especially whole grains, milk and other dairy products, nuts and pulses

Selenium : Selenium is a powerful antioxidant, especially when combined with Vitamin E. It is protective and preventive in a number of skin functions and disorders.
Dietary sources: seafood, chicken, some nuts, brown rice, radishes, and whole grains and wheat bread

Manganese:
Manganese is important for the functioning of a very important antioxidant called Superoxide Dismutase which prevents internal and external aging of the skin.
Dietary sources: spinach, beans, spices like cardamom and turmeric and green tea

Copper: Copper is required for healing wounds.
Dietary sources: nuts, cocoa, pulses, food cooked in copper vessels.

Now that we have a basic understanding of the various food groups and their dietary sources, we can use this information to build a healthy meal.

Some practical tips that you can use daily:

# Try to have a variety of vegetables and fruits through the week
# Make at-least half your grains, whole grains*
# Build meals around protein sources that are low in fat such as beans, lentils and rice
# Choose low fat milk over whole milk (low fat milk has the same Ca content as whole milk but with less calories)

 * Grains are divided into 2 sub groups : whole grains and refined grains. Whole grains contain the entire grain kernel. Examples include whole wheat flour, bulgur (cracked wheat), oatmeal, and brown rice.
Refined grains have been milled to remove the bran and the germ. This is done to give the grains a finer texture and improve shelf life. It also results in loss of dietary fiber, iron and several b vitamins. Examples include white flour, white bread and white rice.

Now that you have a basic understanding of the different food groups, we will talk about building a "nutrition plan" and ways to sustain it for a lifetime for good health in the subsequent post.

References:
Skin Deep - Aparna Santhanam 

Holistic Wellness - The Complete Framework

I have been a physical fitness trainer for over 5 years now and I have often wondered if its the fitness of the body alone that's key to good health. Over the years I have realized that good health is not just about your physical well being but also your mental and emotional well being. I like to call this, holistic fitness of body, mind, and emotions. And in this post, I will be talking about each of these aspects in depth.

Physical Well Being: For maintaining good physical health, there are four things you need to bring your awareness to:

A. Personal Hygiene
B. Nutrition
C. Exercise
D. Sleep

Maintaining personal hygiene, planning and adhering to a balanced diet plan rich in fresh vegetables and fruits, exercising daily for a minimum of 30 minutes, getting proper sleep for 6-8 hours everyday is essential for maintaining a healthy body.

I know it sounds very basic, but it's important that we revisit these seemingly simple parameters regularly. As humans we are bound to fall off track. I understand there will be days when you are swamped with work and don't find the time to pay attention to what you are eating, there will be days when you are out partying and don't get a good night's rest. And that's ok. Just don't make this the norm. Let them be exceptions. Every day you get a chance to decide how you want to live, try to make appropriate choices that serve you in the long run.

Personal Hygiene : 

Do you wash your hands before eating food, keep your nails trimmed, and keep your living space, clean? These are often things we remind our children to do, but do we do these ourselves? We need to ensure we pay equal attention to our personal hygiene just as we pay attention to our kids personal hygiene.

Nutrition :

What we need is not a diet plan, but a common sense approach to eating. We all know what foods are good for us and what foods deplete our energy and make us sick. But do we pay attention to our knowledge and intelligence, in regard to making a healthy choice? If we can pay attention to that intelligent voice within more often, then we can enjoy good health.

We need to start paying attention to the forces within us that prevent us from making healthy choices. The moment we become conscious of them they will start to lose their power over us.

For many of us, it is emotional eating - eating out of boredom or to relieve stress. Food is never a solution to our problems, and using food to relieve boredom or stress is actually the abuse of it. The purpose of food is to nourish our body and provide us with necessary energy to carry out our day to day activities with ease. This is not to say, that you should not enjoy your food, or eat for pleasure. You can enjoy every meal you eat, but don't use it as a means to escape from life's everyday problems.

Learn to find creative ways to stay focused and increase the nutrition quotient of your meals.

Some ideas that I have been using for adhering to a nutritious meal plan are:

# I have a chart pasted on my refrigerator with different healthy options for breakfast/snack/lunch and dinner. So when I am running out of ideas for a meal I take a quick look at the chart for options available.

# I make sure that I have my kitchen stocked each weekend with fresh fruits/vegetables/nuts that I would need for the week ahead.

# I created a what's app group called, "Daily meal log", where the group members post their meal plans and also log what they eat through the day.

These practices help me stay focused and be conscious of what I am putting on my plate. Even if I get off track ( which I will admit I do ), I know I have these tools and get right back on track. You can try these and see if they work for you.

Daily Exercise :

Our bodies are designed for movement and will function best when we move it and keep it active. Make sure you do some form of exercise that you enjoy daily. In my fitness classes, we do strengthening one day, yoga one day, dance one day, Pilates one day, interval training one day. This way we look forward to each days workout and enjoy ourselves while giving our body what it needs - movement. You can also choose from a wide range of activities such as walking, running, swimming, dancing, strength training, or just playing a sport you like. Set aside 30 minutes a day for this. Make this non negotiable. Find an accountability partner to motivate you on days you feel lazy.

And if you are just starting out on your fitness journey and don't know where to start, take a look at the following videos from my YouTube channel and get started now:

https://youtu.be/bcW7nsbh2mw

https://youtu.be/piRvp3YFOaE

https://youtu.be/vHgbhUX483k

https://youtu.be/u0I_WNd2uPw

https://youtu.be/lZLyWBvsJ3c

All of the above videos are for beginners and completely safe to try from home. Initially, you will need to enforce discipline on yourself. Once you start seeing the results, it will soon become a habit.

Sleep :

Another most important aspect of well being is proper sleep. Make an effort to finish your dinner by 8/8:30 pm and go to bed by 10 pm.  Avoid any mental chatter and planning once you are in bed. I like to tell myself that , "I am done with all the hard work for the day, and will now take rest". Instead of telling myself I am in bed for sleep, I tell myself I am there to rest. That ways I avoid getting stressed about falling asleep soon☺️ and can be more relaxed which eventually brings sleep sooner than later. You can try this approach and see if it works for you.

Mental Well Being: This aspect of fitness is more important now than ever before with so many cases of mental illness.

There is a well known saying, that an idle mind is a devil's workshop. Our minds need positive engagement else they are likely to be distracted and serve as our enemy instead of as a friend. Understanding the nature of mind is important, before we try to work with it.

We can learn to train our minds with the practice of:

A. Breathwork
B. Mindfulness
C. Meditation 

Breathwork 

All of us who have tried to control the mind, know that it is near impossible to do so. One way to indirectly control it is through our breath. Reconnecting with our breath can help us stay in the moment. There are several ways in which we can use our breath - to calm ourselves, to energize ourselves, to cool down the body, to warm the body etc. It is important to train in breathwork in a step by step manner building a strong foundation before trying advanced breathing exercises. First begin with the following exercise :

https://wheelingawaytowellness.blogspot.com/2012/05/breathing-exercise-1-single-nostril.html?m=0

And then move on to alternate nostril breathing as instructed here👇

https://wheelingawaytowellness.blogspot.com/2012/06/breathing-exercise-2-alternate-nostril.html

Now, you are ready for the full alternate nostril breathing. Follow as instructed here👇

https://wheelingawaytowellness.blogspot.com/2016/04/full-alternate-nostril-breathing.html

You can now add other breathing exercises such as the Kapalabhati pranayama to your daily practice. Follow as instructed here👇

https://wheelingawaytowellness.blogspot.com/2015/05/kapalabhati-pranayama.html

Mindfulness :

Mindfulness is complete acceptance of the present moment without any judgement.

This is very easy to practice and you need not take any time outside of your routine for this. You can pick any daily activity that you do such as brushing your teeth, taking a shower or cooking and give it your complete attention. Involve all of your senses - see whatever it is that you are seeing, hear whatever it is that you are hearing, feel whatever it is that you are feeling, taste whatever it is that you are tasting and smell whatever it is that you are smelling. Notice how involving all of your senses enriches even a simple experience such as taking a walk in the park, or tasting food.

Begin by picking any two daily activities. And slowly strengthen your practice by including more activities for "mindfulness training".

Notice how staying completely present in the moment helps you remain stress free for those few minutes of practice and how enriching your experience becomes.

Meditation : 

Most of our attention is focused outward and we are lost in the external world. It is important for us to spend a few quiet minutes with ourselves so we can reconnect with our innermost self. This is what meditation helps us to do. Connecting with your deepest self, gives you discernment into what is right for you, what feels good and what path you should take - your own unique path. They say, all answers lie within. But how are you to find the answers, if you don't take the time to go within?

Start this practice, without delay. Sit quietly for a few minutes each day. You can choose to focus on your breath, or think of a mantra such as, Om, or just be aware of all the sounds around you. Gradually you can increase the amount of time you spend quietly. Remember, that each day is a new day, some days you will be able to sit through your meditation easily and some days you may find it very difficult to sit still. Just be kind with yourself, and go with the flow. Try not to judge your practice by labeling it good or bad. What's important is that you show up on your meditation seat each day, and let the progress come with practice and perseverance.

Emotional Well Being: The third main aspect of fitness and a much ignored one is - Emotional health. We all know the impact of our emotions on our bodies but what we don't know is how to effectively manage them. Some practices that can help you deal with your emotions positively are :

A. Gratitude

Our minds are quick to find faults and draw our awareness to what is not ok. This is the nature of our mind. But the good news is we can retrain it by repeatedly focusing on "what's working" and positive in our lives. With repeated practice, your mind will learn to focus on the glass half full and this in turn will increase your happiness and contentment quotient.  

One way to do this is to maintain a "Gratitude Journal". You can key in all the things that you are grateful for on a daily basis. Set aside a time to do this. I usually do this end of day before going to bed. 

You can also get creative and instead of just listing all the things you are grateful for, you can also look at picking one thing each day to write about: 

A. A technology you are grateful for and why

B. A sense organ you are grateful for and why 

C. A memory you are grateful for 

D. A physical feature in yourself that you are grateful for 

E. An internal quality of yourself that you are grateful for 

F. Qualities in your spouse or kids that you are grateful for 

The list can go on. And on the days you are feeling particularly low, your journal can help boost your spirits and remind you of what's working in your life. 

B. Self Love

This is something we need to learn to do - love ourselves, regardless. Our society doesn't encourage us to do this and we are often conditioned to take care of everyone but ourselves. This results in a lot of dissatisfaction and eventual burn out. Lets relearn to take care of ourselves first so we are more available for our loved ones and those in need. 

Also, we are so accustomed to the opinions of others that we don't take the time to appreciate ourselves. We are capable of lot more than we get credit for, and we will realize this only when we take the time to acknowledge to ourselves our positive qualities. The more we do this, the more we love ourselves. And the more we love ourselves, more we respect ourselves and our needs. We will learn to stand up and speak for ourselves. You will notice these changes taking place with time.

I like to keep a journal that I like to call, a love journal, wherein I write down all the things that I love about myself. It could be a physical feature, an internal quality, anything that I appreciate about myself. Doing this on a everyday basis has brought me closer to my strengths. This journal is not just a self appreciation journal but also a self compassion journal. On the days that I am feeling low or goof up, I like to write a short compassion note to myself. This way, I can be my own best friend. 

I recommend this practice to anyone looking to improve their relationship with themselves. This one practice has the power to totally transform your life for better. 

C. Acceptance

Accepting our life, our thoughts and our emotions as it is, as they arise is a practice that can help us experience emotional freedom. Instead of labeling certain emotions as good, and certain others as bad, allow yourself to feel what you are feeling. In a course by Tara Brach, i learnt to apply RAIN to my emotions. RAIN is an acronym for :

R - Recognize
A - Allow
I - Investigate
N - Nourish

With mindfulness you can recognize the presence of an emotion. Once you recognize it is there, allow yourself to feel it fully, instead of trying to change it. Every emotion is there for a reason and it is for us to get its message. Next step is to investigate. Notice where you feel the emotion in your body. And finally, Nourish yourself. Ask yourself, what is needed to be done. You can place your hand on your heart , being kind to yourself, and being there for yourself. This way, you take full responsibility for your emotions, you accept them and learn from them.

Taking it a step further, accepting others as they are, without the need to change them can also make us feel free and at ease.

We need to understand that we are not responsible for others actions. We are responsible only for our own actions. We can give others good advice, but end of the day, it is for them to decide what to do, and bear the consequences of their choices.


D. Forgiveness

The practice of forgiving ourselves and also others every single day can help us feel light in the heart and help create a peaceful internal environment.

In order to truly forgive, we need to understand our true nature. Deep down we are all the same. What differentiates us is our conditioning - our circumstances, environment in which we grew up, what kind of parents we had, what lessons we learnt, what our belief system is etc etc. So when people respond, they do so from their level of awareness and conditioning. When we learn this, we will cease to take anything personally. And if we can achieve this, then we can truly enjoy emotional freedom in its true sense.

So, here is the Holistic Wellness Framework, summarized:

Full Alternate Nostril Breathing

We have earlier talked about single nostril breathing, alternate nostril breathing, and now its time to progress to the alternate nostril breathing exercise with the addition of breath retention.

If you are new to breathing exercises then i recommend you go back to my earlier posts on breathing before attempting this one.

The correct ratio between inhalation and retention is 1:4, though beginners are advised to follow 1:2 ratio for few months before taking up the 1:4 ratio. The minimum starting proportion is 4 second inhalation, 8 second retention and 8 second exhalation. After a month increase to 5:10:10. Increase proportion gradually until you reach 8:16:16.  When you are able to do 8:16:16 comfortably, change the ratio to 1:4:2. Start with 4 seconds inhalation, sixteen seconds retention, and eight seconds exhalation. Gradually, work up to 8:32:16. It should take a year of consistent practice to reach this timing. Don't hurry it.

Step by step instruction to do this exercise:

1. Sit in any one of the meditative poses, keeping the spine, neck and head in a straight line.
2. Close the right nostril with your thumb. Inhale slowly through the left nostril, counting Om mentally four times. Now, close the left nostril immediately with your right ring finger and little finger. Retain the breath while mentally counting om 8 times. Remove your thumb from the right nostril and exhale through the right nostril while mentally counting om 8 times .
3. Now, without pausing inhale through the right nostril while mentally counting om 4 times. Close your right nostril with your right thumb and retain the breath while mentally counting om 8 times. Remove your ring finger and little finger and exhale through left nostril while mentally counting om 8 times. This is one full round.
4. Practice 15-20 rounds daily.

Benefits:

There is no other exercise that will bring the purification of nadis as does the alternate breathing. In fact, this is the only pranayama for purification.

Sufficient time needs to be spent mastering this before proceeding to advanced breathing practices.

Kapalabhati Pranayama

Kapalabhati is a 'Pranayama practice' and also one of 6 cleansing practices or shad kriyas. In Sanskrit, 'kapala' means skull; 'bhati' means shining. Kapalabhati is considered to be so cleansing that, when practiced on a regular basis, the face shines with good health and radiance.

Some of the physical benefits of the practice are:

a. Cleanses the nasal passages, lungs and the entire respiratory system
b. Strengthens and increases capacity of lungs
c. Helps to drain sinuses and eliminate accumulated mucus
d. Abdominal muscles are strengthened

Some of the mental benefits are:

a. Refreshes and invigorates the mind
b. Brings an increase in alertness as a result of increased oxygen to the brain

If you are new to breathing practices, then it is better to first learn to breathe with awareness, learn diaphragmatic breathing, followed by 'Nadi shudi pranayama /alternate nostril breathing before starting this. You can refer to the following posts to know more http://wheelingawaytowellness.blogspot.in/2012/05/using-breath-to-self-energize.html
http://wheelingawaytowellness.blogspot.in/2012/05/breathing-exercise-1-single-nostril.html
http://wheelingawaytowellness.blogspot.in/2012/06/breathing-exercise-2-alternate-nostril.html

Once you have learnt and practiced diaphramatic breathing and have been practicing the alternate nostril breathing for several months, you can add 'Kapalabhati pranayama' to your practice.

To do this:
a. Sit in a comfortable cross legged position on the floor with the back straight and neck in line with the spine. You can also practice, sitting upright on a chair. Take 2-3 deep breaths just to prepare for Kapalabhati. After the last deep inhalation, exhale forcibly contracting the abdominal muscles quickly. Now, inhale passively relaxing the abdominal muscles. Thus, in Kapalabhati the exhalation is active and forceful while the inhalation is passive and relaxed

b. Repeat this pumping action (forceful exhalation followed by passive inhalation). Make sure the jaw, eyes, throat, chest and shoulders stay completely still and relaxed. There should be no movement anywhere in the body except in the abdomen

c. Maintain a rhythm of 1 breath per second (slow Kapalabhati). Once you are comfortable with this, you can make it 2 breaths per second. Start slow. Then work up to a middle pace and then a faster pace

d. Perform about 7-11 pumpings. At the end of last round, take 2-3 deep breaths before starting the next round

e. Beginners can perform 1-3 rounds of 7-11 breaths, at the pace of 1 breath per second. And resting between rounds

f.  Add 5-10 breaths per round each week to increase capacity and gradually increase speed to about 2 breaths per second

Counter-indications: Please do not do this if you are pregnant, menstruating, have high blood pressure or heart disease. Also not suitable for those with hernia.

Way to optimum health

In this post, we will talk about the health related components of fitness. A lot of us think that doing just some kind of aerobic activity ( any activity done in the presence of oxygen is referred to as aerobics ) like running, walking, jogging, swimming, cycling is sufficient  to maintain a good health. There is no denying that aerobic exercise is an excellent way to improve stamina, enhance the health of our cardiovascular & respiratory system but it should not be done to the exclusion of other components of fitness namely muscle strength & flexibility.

To build muscle strength one needs to strength train. Strength training increases muscle tissue / lean body mass while decreasing body fat, it helps suppress and reduce age related bone loss & the effects of osteoporosis making it especially useful for women of all ages. It is a myth that strength training in women results in massive muscle development. Women do not possess the male hormone testosterone that causes bulking up. What strength training does is give added shape & definition to the body making you look toned & good. 

According to the 'American council of sports medicine (ACSM)' it is recommended that strength training is to be done a minimum of 2 times a week.

Flexibility on the other hand is equally important as flexible muscles allow your joints to move through a full range of motion, and keep your body protected from injury. Fitness programs like Yoga, Pilates can help improve your body’s flexibility.

To conclude, a balanced routine of aerobics, strength training and flexibility is essential for you to achieve an optimum health.

 

You are never too old to exercise

I am back to blogging after a 'long sabbatical' and hope to be more regular at it. I took a break to spend a lot of time with my daughter. And also to get back in shape by losing the 20 kg that I had put on post delivery. My daughter is now almost 2 yrs old and I am back to training people to lose weight, stay strong, flexible and fit!

I thought, why not begin my first post (after this long break that is) on 'exercises for the elderly'. I had been taking personal training for a client who was over 65 yrs old when I was in Hyderabad. Her commitment to the daily exercise helped her to get relief from her back pain, she improved her stamina, strength and balance and was visibly more confident with each passing month of regular practice.

This just goes to prove that 'age is no barrier' to improving your level of fitness.

My Mother in law who could not sit cross legged, was able to achieve it, by practicing certain exercises daily with me.

My mother who suffers from osteoarthritis and has also had a knee replacement in 1 leg, regularly practices these exercises, that i am about to list, and says that she finds a lot of relief from pain.

Sickness greatly reduces the quality of our life. So instead of accelerating the process of wear and tear and organ deterioration, let us take responsibility for our life and make the best of it by committing to activities that will help improve our fitness and quality of life.

I sincerely hope that my readers take advantage of this post and share it with their elderly kith and kin and encourage them to participate in some form of exercise daily.

Irrespective of your age, you can begin an exercise program that helps you build endurance, strength, balance & flexibility.

Endurance Building Exercise: Brisk walking or any sort of an aerobic activity.

Strength Workout: Strength exercises are vital for you to be able to carry out all day to day tasks efficiently.

Flexibility: Flexibility exercises allow you to move about easily when doing your regular work around the home.

In this specially designed exercise program for seniors, I have included exercises to help you increase joint mobility, build strength & flexibility. Exercises to help you gain balance & grip are also included. It is fairly comprehensive. On a day when you are too busy, you can pick 2-3 exercises from each segment and create your own workout schedule. Before you try out these exercises, I suggest you first spend some time just watching the videos and going through the notes so that it is easier for you to follow.

Before you begin your exercise program, do follow the 'general guidelines' as mentioned below:

1. Wear comfortable, loose fitting clothing that allows you to freely move your arms & legs. Shoes are not necessary.
2. Breathe normally throughout all exercises and do not hold your breath during any movement.
3. Perform exercises in a slow & controlled manner. Avoid bouncing & jerking movements.
4. Do not persist with an exercise that causes excessive pain or discomfort.
5. Muscle stiffness is quite normal when you begin to exercise for the first time. However, if you feel unduly fatigued after exercising, you may be working too hard. Slowing down & progressing more gradually will help.
6. Stop exercising immediately & consult your doctor if you experience any of the following:
a. Nausea
b. Dizziness
c. Breathlessness
d. Tightness in the chest
e. Severe muscular or joint pain

...............................................................................................................................................

The following video is of my client . Before beginning the program she had been suffering from lower back pain. To address her concern, I included more core strengthening (abdominal and back exercises) into her program. Also some of the exercises are modified so that she faces little or no strain on her back muscles.

We will begin with a 'Warm up'. The purpose of warm up is to prepare all the muscles of the body ( from head to toe ) for the 'strength training segment'.

Written Notes:

1. Neck Movements
a. Drop ear to shoulder : Repeat 5 times on both sides.
b. Look side to side : Repeat 5 times.
c. Bring chin to chest & look up: Repeat 5 times.
d. Neck rotation: Repeat 5 times clockwise & anti-clockwise.

2. Shoulder Movements
a. Shrugs: Moving the shoulders up & down; Repeat 5 times.
b. Rotation: Place finger tips on shoulder blades; Repeat 5 times either sides.
c. Pulls: Clasp your fingers & pull; Repeat 5 times.
d. Rolls : Roll shoulders; Repeat 5 times.

3. Chest & back stretch : Repeat 5 times.

4. Torso stretch: Repeat 5 times.

5. Arm swings : Repeat 5 times.

6. Arm Circles: Repeat 5 times.

7. Single arm circles: Repeat 5 times clockwise & anticlockwise on both arms.

8. Wrist rotation: Repeat 5 times clockwise & anti clockwise.

9. Finger Movements: Open fingers & close; Repeat 5 times.

10. Hip Rolls: Repeat 5 times clockwise & anti clockwise.

11. Knee rotation: Repeat 5 times clockwise & anti clockwise.

12. Warming up the thighs: Legs side to side; Repeat 5 times.

13. Hamstring stretch: Point & flex the foot 5 times & grab the big toe ; Repeat left side.

14. Ankle Rotation : Repeat 5 times clockwise & anti clockwise; Repeat left side.

15. Toe movements: Open the toes & close; Repeat 5 time.s

Take a big inhale up ; Exhale release

Lower Body Exercises:

Written Notes:

1. Heel Raises
Heel raises serve to strengthen 'calf muscles'. To do this:
a. Bring your feet together.
b. Now, slowly raise both your heel as high as possible & slowly with control come back down.
c. Repeat this about 10-12 times.

2. Knee Extension
Knee extensions serve to strengthen not only the knee joint but also the front thigh. To do this:
a. Raise your right leg up to waist level & hold it there. Take the support of a chair or a wall for balance.
b. Now slowly straighten the right leg & bend it back again to starting position.
c. Repeat this 10-12 times on either sides.

3. Hip Abduction
Hip abduction exercise serves to strengthen the hip. To do this:
a. Take the support of the chair & raise your right leg sideways a few feet above ground, pause for a second & slowly with control bring it back down to starting position.
b. Repeat 10-12 times on each side.

4. Wall Squat
Wall squats strengthen all the muscles in the leg. To do this:
a. Stand with your back against the wall & feet about 2 feet away from the wall. Make sure your lower back is pressing against the wall.
b. Now slowly slide down making sure that your knees do not extend your toes. In this position hold for 10 seconds.
c. On completion slowly come back up into upright position.

5. Leg lifts
Leg lifts help strengthen and tone the Outer thigh / Inner thigh muscles. To do this:
a. Lie down on the right side with head resting against the right arm & body in a straight line from head to toe.
b. Now raise the left leg as high as possible; hold on top for a second and in a slow & controlled manner bring it back down. This exercise works on the Outer thigh muscles.
c. Repeat 10-12 times.
d. On completion, bend the left leg & place it in front of right. Support the leg with the left hand. Now raise the right leg as high as possible; hold on top for a second & in a slow & controlled manner bring it back down. This exercise works on the inner thigh muscles.
e. Repeat 10-12 times on either sides.

6. Bridge
Bridge is an effective exercise that builds core strength while reducing back pain. The exercise makes use of the lower back muscles, hamstrings, glutes & abdomen. To do this:
a. Lie down on your back with knees bent & hands by the side.
b. Now raise your hips up squeezing your buttocks & contracting your abs. Hold for a second & slowly come down.
c. Repeat 12 times; on the 12th count hold the contraction for 10 seconds & slowly come back down and relax.

Abdominal & Back Exercises 

Written Notes:

1. Single Leg Raises
Leg raises help strengthen the muscles of the stomach and lower back. To do this:
a. Lie down on your back with knees bent.
b. Now straighten the right leg keeping the left knee bent.
c. Slowly raise the right leg straight up as far up as possible without bending knees & lower it back down.
d. Switch sides. This time, bending the right knee & straightening the left leg.
e. Repeat 6 times on either sides.

Note : One knee is kept bent at all times so as to reduce the strain on the lower back. But if you do not have any lower back problems, then you can perform this exercise with both legs straight & lifting one after the other.

2. Knee to Chest
Knee to chest exercise helps strengthen abdominal & back muscles, helps relieve gas & aids in digestion, enhances blood circulation in the joints & eases tension in lower back. To do this:
a. Lie down on you back with both legs straight.
b. Now bring your right knee to chest & extend it back down. Repeat this 6 times.
c. On the 6 count, clasp your knees to chest with both your hands & hold for about 30 secs.
d. Repeat on the other side.

3. Double Leg Raises
These help strengthen abdominal & lower back muscles & also trim the waist & thighs. To do this:
a. Bend both your knees. Now bring your right knee to chest & then the left knee to chest.
b. Straighten both the legs making sure you do not bend at the knees.
c. From there bend both your knees & first bring the right knee down to ground & then the left.
d. Repeat 6 times.

Note: The knees are bent while doing this exercise so that there is no undue strain on the lower back. If you have a strong back & do not suffer from any back pains, then you can perform this exercise without bending knees,lifting both the legs up & slowly coming down. However, it would be better to place your hands under your lower back for support before lifting both the legs up.

4. Alternate toe touch
This particular exercise works on the lower abdominal muscles (below belly button). To do this:
a. Bend both your knees. Lift both your feet above the ground such that they are at a 90 degree angle.This is your starting position.
b. Now drop your right leg down and touch the floor with your right toes. Take the leg back to starting position. Repeat the same move with your left leg. This is one repetition.
c. Repeat 6 times.

5. Bicycling
This exercise helps strengthen the abdominal muscles. To do this:
a. Begin by lying down on your back with the hands by your side.
b. Now, lift your legs and bend your knees so they are at a 90 degree angle, then begin rotating your legs in a manner similar to riding a bicycle.
c. Perform 10-12 repetitions.
d. Slowly with control, lower your legs to the floor, extend them straight and relax.

6. Abdominal curl ups
Curl ups strengthen core muscles and help build rectus abdominis muscle, or the front of the abdomen. To do this:
a. Start on your back with knees bent and arms across the chest. Tighten abdominal muscle.
b. Breathe in, then exhale as you lift your head, chest and shoulders off the ground. Do not strain your neck. Look up at the ceiling and imagine that you have an apple or an orange between your chin and neck. Pause keeping tummy muscles tight.
c. Slowly bring the head down to starting position.
d. Repeat 10-12 times. On completion, relax.

7. Pelvic tilt
This exercise helps increase the range of motion and flexibility of the pelvic region. It stretches the lower back and hip muscles and is excellent to perform to soothe a tired back from a whole day of walking. To do this:
a. Lie down on the back with knees bent and arms across the chest.
b.Tighten the abdominal muscles and begin to press your lower back into the mat.
c. Pause, and then relax and repeat 10-12 times. On completion, release your hands and relax.

8.  Second set of abdominal curl ups
Once your abdominal muscles get stronger, you can add one more set of 12 repetitions to your practice.

Abdominal muscle stretch: It is important to stretch the muscle that you work. To do the ab stretch, bend your knees and with your arms out to the side, twist to the right while looking in the opposite direction. Come back to center and repeat on the opposite side.

9.  Cat and camel
This exercise helps to stretch and extend the lower back and mid back muscles. To do this:
a. Come on to your hands and knees. Hands directly under shoulders, and knees under hips.
b. As you inhale, lift your sitting bones up allowing your back to relax and resembling the formation of a valley between the camel's two humps.
c. Exhale rounding your back and look down at your belly button like a cat arching its back.
d. Repeat the cat and camel movements about 5 times.
e. On the 5th count, on the exhalation tuck your toes under and come into a 'inverted V/ downward facing dog pose' and hold for a few breaths. Slowly come down on your knees and repeat the cat/ camel movement another 5 times and on the last count, exhale and come into a downward dog pose again, holding for a few breaths. This pose gives a good stretch to your entire back all the way down to your legs. Don't worry if your heels don't touch the floor completely. Repeat the cat/camel movement another 5 times and on the last count, exhale and come into a downward dog pose again, holding for a few breaths.
f. Slowly come down on your knees and stretch fully in child's pose.

10. Leg Extension
This exercise helps to stretch and extend the lower back and hip muscles. To do this:
a. Come on to your hands and knees. Hands directly under shoulders, and knees under hips.
b. Begin to take your right leg straight back parallel to the floor, extending as far as comfortable. And return to starting position.
c. Switch sides and repeat 6 times alternating between the right and the left leg.
d. Stretch in child's pose.

11. Arm extensions
This exercise helps improve upper back and shoulder stability. To do this:
a. Come on to your hands and knees. Hands directly under shoulders, and knees under hips.
b. Lift up your right arm up to your shoulder level, keeping the back straight and slowly lower back to starting position . Switch sides and repeat the same movement by lifting the left arm up to shoulder level and down.
c. Perform 6 repetitions on each side.
d. Stretch in child's pose. Slowly lie down on your abdomen, place one hand on top of the other making a pillow for your head to rest on. Relax.

12. Back Extensions/ cobra
This exercise helps to stretch and extend the lower back and mid back muscles. It also helps with alleviating mid back pain caused by improper posture. To do this:
a. Begin by lying down on your abdomen; palm of the hand facing down with fingertips directly under shoulder blades.
b. Now slowly lift your head up and chest up, pause and return back to starting position. Try not to put too much pressure on the palms. You should try to use your back muscles to lift up and not your hands.
c. Repeat 12 times. On the last count, hold on top of the pose for 10 seconds.
d. Slowly come down and relax by resting your head on your hands.

13. Leg extension/ Locust
This exercise strengthens and tones the entire back muscle. To do this:
a. Begin by lying on your abdomen. Make a fist with both your hands and place them under your thighs (right fist under right thigh and left fist under left thigh)
b. Keeping your chin on the mat, slowly raise your right leg up, as far as is comfortable. Pause at the top of the move and slowly release.
c. Switch sides and repeat the same movement on the left side, by lifting the left leg up, as far as is comfortable. Return to starting position.
d. Perform 6 times on each side.

14. Opposite arm and leg raise
This exercise works on strengthening the back muscles by working on the back diagonally. To do this:
a. Begin by lying on your abdomen. Extend your right arm in front of you and rest the chin on your left hand (palms facing down).
b. Now slowly raise your right arm and left leg up, as far as comfortable, keeping the chin resting down on the left hand. Slowly return to the starting position.
c. Repeat 6 times before switching sides.
d. Now, extend your left arm in front of you and rest the chin on your right hand (palms facing down).
e. Now slowly raise your left arm and right leg up, as far as comfortable, keeping the chin resting down on the right hand. Slowly return to the starting position.
f. Repeat 6 times. On completion, use your hands to make a pillow for your head and relax.

Finally, place both your hands on the mat, lift yourself up, and come into the child's pose to stretch fully. This concludes our 'Abdominal and back' segment.

Upper Body Exercises

You will need a blanket or a rolled up towel, and a resistance band to perform these exercises. You can even use a pair of light weights (about 1 kg each) instead of the resistance band or fill up water in 2 water bottles and use that instead of weights :-)

Written Notes:

1. Wall push ups
Push ups are a great exercise for strengthening the upper body muscles. To do this:
a. Stand facing the wall at arms length. Place your palms on the wall, fingers pointing up. Your hands should be little wider than shoulder width apart and just slightly below shoulder level.
b. Now, bend your elbows and bring your head towards the wall, between your hands and then push your body away from the wall to return to starting position.
c. Your entire upper body should move forward with the feet staying in place.
d. Repeat 10-12 times.

2. Side wall push up
To do this:
a. Stand at arms distance from the wall with your right side facing the wall.
b. Now, place your right hand on the wall and the left hand by your side.
c. Bend your right elbow and get as close to the wall as possible and then push back, straightening the elbow, to starting position.
d. Repeat 10-12 times and then switch sides and repeat 10-12 times on the other side.

3.Seated row
The seated row is a great exercise to strengthen the mid and upper back muscles. To do this:
a. Sit upright with your legs extended out in front. You can lean against the wall with a towel or a blanket placed behind your lower back to support it.
b. Now wrap the resistance band around your feet and hold the ends in each hand.
c. Contract your back muscles, and bend your elbows to row by pulling your hands next to your hips.
d. Slowly release and return to start.
e. Perform 10-12 repetitions.

4. Bicep curl
 This exercise works on the bicep muscles, strengthening the arms. To do this:
a. Hold the resistance band in both hands by the handle, and place both your feet at the center of the band.
b. Allow your hands to hang naturally down to your sides. Slowly raise both hands up to shoulder level making sure the elbows remain close to your sides and in a fixed position.
c. Pause for a brief moment at the top and then slowly lower your hands down to starting position.
d. Perform 10-12 repetitions.

* In case you do not have a resistance band, you can also use a pair of light weights to perform this exercise. In case you are using a pair of weights/ or two filled up water bottles , follow the instructions given below:

a. Stand with feet about hip-width apart, abs contracted.
b. Hold the dumbbells in front of the thighs, palms facing out.
c. Squeeze the biceps and bend the arms, curling the weights up towards the shoulders.
d. Keep the elbows stationary and only bring the weight as high as you can without moving the elbows.
e. Slowly lower the weights, keeping a slight bend in the elbows at the bottom.
f. Repeat 10-12 times.

5. Upright row
This exercise will help build strength into your shoulders. To do this:
a. Hold the resistance band in both hands by the handle, and place both your feet at the center of the band.
b. Place your hands in front of your thighs. Now slowly lift the handles towards your chest, while bending your elbow and allowing them to flare out to the sides.
c. Pause for a brief moment at the top and then slowly lower your hands down to starting position.
d. Perform 10-12 repetitions.

* In case you do not have a resistance band, you can also use a pair of light weights to perform this exercise. In case you are using a pair of weights/ or two filled up water bottles , follow the instructions given below:

a. Stand with feet shoulder width apart, Shoulders pulled back & down, Abs contracted
b. Hold the dumbbells close together with palms facing you.
c. Bend the elbows and pull the weights up until they're at about chest level or higher, if you have the flexibility.
d. Your elbows should be slightly above the shoulders and the wrists straight.Try not to shrug as you pull the weights up.
e. Lower the weight and repeat 10-12 times.

Balancing Exercises

Balancing exercises help improve coordination and decrease the risk of falling.

Written notes:
1. Tight rope walk
To do this:
a. Extend both your arms in front of you at shoulder level, look straight ahead at a stationary point and start walking from one end of the room to the other in a straight line.
b. As you move forward raise the back leg and pause for a second before moving forward.
c. Once you reach one end of the room, turn back and return to the starting position keeping arms at shoulder level and placing one foot in front of the other and lifting the back leg and holding for a second before moving forward.

2.  Heel to toe walk
This exercise helps improve your balance in a narrow stance position and also assists your dynamic or moving balance. To do this:
a. Begin by standing with one foot in front of the other and hands by your sides. Step forward with one foot in line with the other such that your front foot heel touches the back foot toe.
b. Continue moving forward this way till you reach the end of the room. Now turn back and repeat the same movements back to starting position.

3.  Single leg balance with chair support
This exercise will strengthen your ankles and hips which are vital in keeping us stable. To do this:
a. Stand with feet together and arms by your side. Hold on to a chair.
b. Now, slowly lift one leg and balance on the other.
c. Hold for 10 seconds, and then repeat with the other leg.
d. To make the exercise a little more challenging, raise the free arm straight out to the side while balancing on one leg. Hold for a few seconds, and then raise the arm straight up overhead and hold for a few seconds.
e. Release and repeat on the other side.

4. Single leg balance without chair support
Try the same exercise as listed above, but now without the support of the chair. Hold for 10 seconds and repeat on the other side.

Grip Exercise

Written notes:

You will need a stress ball to perform this exercise. You can perform this seated or standing. To do this:
a. Hold the stress ball in your right hand and squeeze it tight and then release. Repeat about 10-12 times.
b. Switch sides and repeat by squeezing the stress ball with your left hand and then relax. Repeat about 10-12 times.

Final Stretches:

Stretching can greatly reduce back pain, improve posture and enhance flexibility of the joints.
Each stretch is to be held for a minimum of 10 seconds for effectiveness.

Written notes:

1. Standing quadriceps/front thigh stretch
 This will help improve the range of motion in your knee and hips. To do this:
a. Stand with a chair for support. Hold on to it with your left hand.
b. Bend your right knee and hold the right ankle with your right hand drawing it closer to your butt.
c. Hold for 10 seconds. Slowly lower and repeat on the other side.

2. Calf stretch
 This targets the flexibility of your calf muscle and heel cord. It also increases your ability to straighten your knee. To do this:
a. Stand facing the wall with both your hands on the wall for support.
b. Step your right foot in front of the left leaning your hips towards the wall. Make sure your back leg is straight and back heel on the floor.
c. Hold for 10 seconds and repeat with the other leg.

3. Chest stretch
This helps improve mobility in the upper chest and shoulders, improves posture and lung functioning. To do this:
a. Stand with your feet hip width apart.
b. Your head, neck, and shoulders should stay relaxed. With your back straight, clasp your hands behind your back
c. Lift your arms behind you until you feel the stretch across your chest. Hold for about 10 seconds.

4.  Upper back stretch
This will help increase your shoulder and scapular range of motion. To do this:
a. Stand with your feet hip-width apart.
b. With arms straight, clasp your fingers in front of you while keeping your lower back firm and your body upright.
c. Gently push your hands away from you until you feel a stretch across your upper back and at the back of the shoulders.
d. Hold for about 10 seconds.

5. Shoulder stretch
This will stretch your shoulders improving your shoulder and scapular range of motion. To do this:
a. Stand with your feet hip-width apart. You can also do this stretch sitting.
b. Put your right arm across your body so it is near your left shoulder. Extend until you feel the stretch in the back of your shoulder.
c. To push the stretch a little further, hold your right arm with your left hand. Hold for 10 seconds and repeat on the other side.

6. Triceps stretch
This improves the mobility of your upper arm and shoulders. To do this:
a. Stand with feet hip-width apart. You can also do this stretch sitting.
b. Raise your left arm over your head with your elbow bent.
c. Place your left hand over your back as if you were reaching down your spine. With your right hand, gently push your left arm back to extend the stretch. This will stretch down the back of the arm. d. Hold for about 10 seconds and then change sides.

7. Side stretch
This helps increase the flexibility of your spine, arms and rib cage. To do this:
a. Stand with feet hip-width apart.
b. Raise your right arm straight up, extending from the spine.
c. Slowly start bending your upper body towards the left. Go as far as you can without leaning forward. You should feel a good stretch on your right side.
d. Hold for 10 seconds.
e. Slowly return to the center and repeat on the other side.

8. Neck stretch

This improves the range of motion in your neck and upper back. To do this:

a. Stand with feet hip-width apart or sit with your shoulders relaxed and arms hanging loosely at the sides.

b. Gently tilt your head sideways to the right side while placing the left hand gently on top of the head.

c. Feel the stretch in the left side of the neck. Hold for 10 seconds.

d. Slowly return to the center and repeat on the other side.

That concludes our stretch segment. 

Hope you found these exercises useful. In case you have any questions or comments, do leave it in the comments section.

Daily Yoga Practice Schedule

Start with a relaxation for 5 minutes & follow it up with the following sequence:

• Om Chanting – 3 times
• Starting prayer – Any prayer that you are comfortable with; this is to create a positive atmosphere
• Alternate nostril breathing exercise – up to 20 rounds
• Surya Namaskar – 6 rounds
• Alternate leg raise – 3 times on each leg  
• Variations holding the leg
• Both leg raise – 6 times
• Final Relaxation

Maintain this schedule for the next one week. We will slowly add more asanas to the schedule as we go along.

Tracking Your Progress

If you have been practicing regularly, then by now you would notice improvement in the mobility of your joints (achieved with the everyday practice of the joint loosening exercise), improvement in your flexibility & stamina (attained through the everyday practice of Surya Namaskar), and clear, slow & deep breathing (made possible through the practice of alternate nostril breathing exercise). By practicing the relaxation technique & chanting, you will find that your mind is calm & peaceful.

But if you haven’t yet experienced any of the above mentioned benefits, then maybe its time for you to do a self check & get yourself back on track to enhancing your health & well being.

One way to keep a tab on your progress is to maintain a daily checklist. It need not be anything elaborate; just a list of few things that you wish to accomplish during the day. My own daily checklist looks somewhat like this:

ü      Exercise / Asanas

ü      Breathing Exercises / Pranayama

ü      Chanting 

ü      Diet

ü      Relaxation

  If I have done my day’s asanas, pranayama, chanting, kept a watch on what I am eating (trying to maximize the intake of nutritious food & minimize junk), applied the relaxation technique into my day, then I put a tick mark against that item. And if not, I put a cross against it. In a few days’ time it becomes clear as to where I am lagging & need to buck up. Also putting things down into the checklist helps me stay focused during the day to accomplish them as I know I have to review it end of day.

Improving our health is in our own hands and with just a little focus & persistence we can easily accomplish our goals.  

Pre Walk Warm up & a Post Walk Stretch Routine

While walking is part of the daily health routine for a lot of us, not all of us warm up before or stretch after a walk.

Warming up for a few minutes before taking a walk can help increase the blood flow to the muscles & joints making you feel comfortable & preventing the occurrence of injury while walking.

Stretching after a walk can help you improve the flexibility of your muscles & joints.

Here is a short warm up that you can practice before going for a walk.

Following are 2 post walk stretch routines ( one standing & the other lying down ). You can practice either one of the two after your walk to enhance your muscle & joint flexibility.

Please note:

a. As you hold a stretch, stay as steady as possible & relax. Do not bounce
b. Each stretch is to be held for a minimum of 10 seconds for the muscle to relax & lengthen
c. If you don't feel comfortable with any stretch, then please do not do it

Breathing Exercise 2 – Alternate Nostril Breathing

I hope you have practiced the 1^st breathing exercise (Single nostril breathing) for 20 continuous days. If you have not, then I suggest you continue to practice the 1^st exercise & proceed to the following only when absolutely comfortable with the 1^st.

To practice the 2^nd breathing exercise, sit in a comfortable cross legged position with head, neck & spine in line. Tuck in the index & middle finger of your right hand into the palm. You are now ready to practice:

• Close the right nostril with your right thumb and inhale through the left nostril for 6 seconds mentally counting Om 6 times ( You can mentally say ‘Om1, Om2, Om3, Om4, Om5, Om6’). Now close the left nostril immediately with your right ring finger & little finger. Remove your thumb from the right nostril & exhale through the right nostril for 12 seconds mentally counting Om 12 times ( ‘Om1, Om2,……Om12 )
• Now, without pausing, inhale through the right nostril for 6 seconds while mentally counting Om 6 times. Close the right nostril with your right thumb and exhale through the left for 12 seconds, as done before. This completes one round
• Practice about 15-20 rounds everyday

Note that the duration of exhalation is twice that of inhalation as in the breathing exercise 1. When you are easily able to do 6 seconds inhalation & 12 seconds exhalation, then increase to 7 seconds inhalation & 14 seconds exhalation , and then to 8 seconds inhalation & 16 seconds exhalation. These increases have to be made gradually.

I suggest you practice 6 seconds inhalation & 12 seconds exhalation for about 2-3 months & then gradually increase to 7 & 14. Continue to practice that for another 2-3 months & only then increase to 8 & 16 seconds

As you practice this exercise regularly, you will notice that your breathing gets perfect.

Leg Raises

Please note:

a. Make sure that your back is pressed to the floor at all times
b. Keep your raised leg straight & lift it only to the point where you are comfortable
c. If you have a weak back, then bend one knee keeping the foot flat on mat & then raise the other leg
c. Do not practice this exercise if you are pregnant or have severe back or neck problems

Yoga For Eyes

Eye exercises help strengthen eye muscles & reduce strain on the eyes. Before beginning you can splash some water onto your eyes to remove any foreign matter. This will clear your vision. Now to begin the practice, sit in a comfortable position with head in line with the spine & arms relaxed.

Exercise 1:

Look up & down without moving your head or neck. Only the eyeballs should move. Do this 6 times. On completion look in front, close your eyes tightly, contracting the eye muscles. Hold this contraction for a few seconds and then let go quickly. Blink eyes a few times & relax.

Exercise 2:

Look side to side without moving your head or neck. Only the eyeballs should move. Do this 6 times. On completion look in front, close your eyes tightly, contracting the eye muscles. Hold this contraction for a few seconds and then let go quickly. Blink eyes a few times & relax.

Exercise 3:

Look diagonally up on the right hand side & down on the left hand side without moving your head or neck. Do this 6 times. Now, look diagonally up on the left hand side & down on the right hand side 6 times. On completion look in front, close your eyes tightly, contracting the eye muscles. Hold this contraction for a few seconds and then let go quickly. Blink eyes a few times & relax.

Exercise 4:

Eye Rotation: First look up & then towards the right, then down & finally to left without moving head or neck; only the eyeballs should move. Repeat this 6 times. Now change the direction of eye movement – look up & then towards left, then down & finally to right without moving the head or neck. Repeat 6 times. On completion look in front, close your eyes tightly, contracting the eye muscles. Hold this contraction for a few seconds and then let go quickly. Blink eyes a few times & relax.

On completion of all the above 4 eye exercises, briskly rub your palms & place them over your closed eyes. Allow the heat to go into the eyes.

You can practice these simple eye exercises at any time that you find convenient, first thing in the morning or at the end of your day to relieve the eye strain caused by watching television or from staring at the computer monitor the entire day.