Live Healthy-Be Happy

1. Learn to do stretching exercises when you wake up. It boosts circulation and digestion, and eases back pain.When you stretch, ease your body into position until you feel the stretch and hold it for about 25 seconds. Breathe deeply to help your body move oxygen-rich blood to those sore muscles. Don't bounce or force yourself into an uncomfortable position.

2. A glass of red wine a day is good for you and for your health.Red wine is high in resveratrol, and it may offer various health benefits.Resveratrol may boost heart health, protect against some kinds of cancer, and prevent some types of vision loss.

 3. Blueberries, strawberries and raspberries contain plant nutrients known as anthocyanidins, which are powerful antioxidants. Blueberries rival grapes in concentrations of resveratrol – the antioxidant compound found in red wine that has assumed near mythological proportions. Resveratrol is believed to help protect against heart disease and cancer.

 4. Tomato is a superstar in the fruit and veggie pantheon. Tomatoes contain lycopene, a powerful cancer fighter. They’re also rich in vitamin C. The good news is that cooked tomatoes are also nutritious, so use them in pasta, soups and casseroles, as well as in salads. Risk of asthma and chronic lung diseases. It contains antioxidant quercetin. To enjoy the benefits, eat five tomato a week or every other day.

 5. We need at least 90 mg of vitamin C per day and the best way to get this is by eating at least five servings of fresh fruit and vegetables every day. So hit the oranges and guavas!

 6. Don’t have soft drinks or energy drinks while you're exercising. Stay properly hydrated by drinking enough water during your workout (just don't overdo things, as drinking too much water can also be dangerous).While you might need energy drinks for long-distance running, in shorter exercise sessions in the gym, your body will burn the glucose from the soft drink first, before starting to burn body fat. Same goes for eating sweets.

 7. Sun rays can burn even through thick glass, and under water. Up to 35% of UVB rays and 85% of UVA rays penetrate thick glass, while 50% of UVB rays and 75% of UVA rays penetrate a meter of water and wet cotton clothing.Which means you’ll need sunscreen while driving your car on holiday, and water resistant block if you’re swimming.

 8.Stay away from perfumed or flavoured suntan lotions which smell of coconut oil or orange if you want your skin to stay young. These lotions contain psoralen, which speeds up the ageing process. Rather use a fake-tan lotion. Avoid sun beds, which are as bad as the sun itself.

 9. Despite being high in fat, nuts are incredibly nutritious and healthy.They are loaded with magnesium, vitamin E, fiber and various other nutrients. Studies show that nuts can help you lose weight, and may help fight type 2 diabetes and heart disease. Additionally, about 10-15% of the calories in nuts aren't even absorbed into the body, and some evidence suggests that they can boost metabolism. In one study, almonds were shown to increase weight loss by 62% compared to complex carbohydrates.

 10.The importance of getting enough quality sleep can not be overstated.It may be just as important as diet and exercise, if not more.Poor sleep can drive insulin resistance, throw your appetite hormones out of whack and reduce your physical and mental performance.What's more, it is one of the strongest individual risk factors for future weight gain and obesity. One study showed that short sleep was linked to 89% increased risk of obesity in children, and 55% in adults.

                      

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Benefits of mudra yogas

The sanskrit word "mudra" is translated as "seal" or "closure" or "gesture". A mudra is a gesture that may involve the whole body or be a simple hand position.

Based on the principles of Ayurveda, mudras are thought to have healing properties and to have an effect on the energy flow of the body.

The body is made up of 5 elements – Earth, Water, Fire, Air and Space. When these 5 elements are not in balance we get various physical and psychological ailments.

The energy from the body radiates out mainly through the tip of the nose, lips, finger tips and toes. When the thumb gets in contact with the other fingers, energy is directed back to vitalise various parts of our body. This is called as circuit bypass. Mudras and Bandas go hand in hand.

Banda help in locking in the energy and whereas mudras help in redirecting the energy.

1. GYAN MUDRA



The word Gyan means wisdom in Sanskrit. Thus, practicing the Gyan Mudra is believed to help instill wisdom and spiritual enlightenment. This is why the Gyan Mudra is widely used in many yogic meditation poses such as Pranayama. The Gyan Mudra is also known as the Chin Mudra.

Steps:

• The Gyan Mudra should ideally be performed along with meditation asanas. 

Here are the steps of Gyan Mudra:
1. Sit down in a meditative pose such as the Sukha Asana (Easy Pose), Vajra Asana or sitting comfortably on a chair.
2. Ensure that your back is held straight and your chest and head held up high.
3. Rest your hands on your knees with your palms facing upwards.
4. Touch the tip of the index finger to the tip of the thumb. The rest of the finger should be held straight and parallel to each other. This Mudra is performed with both hands.
5. Close your eyes and focus on your breath.
6. To further enhance the effectiveness of the Gyan Mudra, you may chant the word Om (Aum) in conjunction with every exhale.
7. Lightly focus on the subtle sensations of the physical body.

Benefits:

1. One of the main benefits of the Gyan Mudra is its ability to relax the body and focus the mind to the task of meditation. It also helps to relieve stress and transcend worldly problems.

2. PRITHVI MUDRA

 

Prithvi mudra increases the Prithvi (earth) element within the body but decreases the Agni (fire) element within the body. The element earth is a vital component of bodily tissues like bones, skin, hair, nails, flesh, muscles, tendons, internal organs, etc. PracCce of Prithvi mudra builds and invigorates these tissues. The Prithivi mudra recharges the root chakra aligning it with earth energies.

Steps:

1. The Prithvi Mudra can be performed while sitting or while standing up straight in Tadasana (Mountain Pose).
2. Touch the tip off the ring finger of each hand to the tip of the thumb. The rest of the fingers should be pointing straight.
3.  Hold this position for some time.

Benefits:

1. It helps to balance the different elements inside of the body.
2.The Prithvi Mudra also helps to strengthen the body and alleviates fatigue.
3. Practicing this Mudra also helps to foster self-confidence and belief in the self.

3. VAYU MUDRA

 

Vayu means air and the Vayu Mudra helps to regulate the element of air inside the body.

Steps:

1. Press the tip of each index finger onto the mound of your thumb.
2. Fold your thumb so that it presses down lightly on the bent index finger.
3. The other fingers should be held straight.
4. Perform this Mudra for as long as the problem that you are trying to alleviate  persists. It can also be practiced for 10-15 minutes every day to prevent problems relating to the imbalance of the air element inside the body from cropping up.

Benefits:

1. The Vayu Mudra helps to balance the air inside the body.
2. It is thought to help with problems such as flatulence and joint pain related to rheumatism, sciatica, or arthritis.
3. This Mudra is also said to help with certain tremors in the body
4. If you feel uneasy after a meal, you should practice the Vayu Mudra while seated in the Vajra Asana.
5. It can also be used for pain management.


4. APANA MUDRA

 

The Apaan Mudra is also known as the purification mudra. It means “air that moves away.” It focuses on the elimination of waste and toxins.

Steps:

1. Stand or sit up straight.
2. Bring your hands in front of you and bend the middle and ring finger and thumb so that their tips touch each other.
3. Your index and little finger should be pointing straight.
4. The Apaan Mudra is usually performed with both hands. The Mudra should be held for 10 to 15 minutes, which can be done in increments.


Benefits:

1. It is thought to help purify the body.
2. This mudra helps the body get rid of unwanted toxins and is also helpful in  dealing with constipation and gas.

5. SURYA MUDRA

  

Surya is the Sanskrit word for the Sun and the Surya Mudra is so called because it increases the element of fire in the body.

Steps:

1. Stand or sit up straight.
2. Hold your hands out in front of you.
3. Bend the ring finger of each hand so that its tip touches the mound of your thumb.
4. Press down on your ring finger with your thumb.
5. Ensure that the other fingers are spread out straight.
6. The Surya Mudra can be practiced for 15 minutes each day.


Benefits:

1. This Mudra helps to heat the body and raises the metabolism.
2. Thus, it is an excellent posture for those who want to lose weight.
3. It can also be used to treat common colds.

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