health and remedies
5 yoga poses for bettering mental health on World Mental Health Day
Since the importance of mental health is not given the same attention as that of physical health, it is not a parameter in our health index. Everyone is hurrying to acquire material possessions, which is a side effect and symptom of rapid gratification, yet we fail to appreciate the trip because we are so focused on the result.
The incapacity to appreciate what we currently have is our greatest loss when we have poor mental health. Yoga, according to specialists in health and fitness, advises performing specific asanas or positions in the morning or the evening to enhance mental wellness.
Himalayan Siddha Akshar, the founder of the Akshar Yoga Research and Development Center, remarked in an interview with HT Lifestyle on World Mental Health Day, “How well-synchronized are your ideas, feelings, bodily sensations, and the environment around you? You can significantly improve your mental health by learning to start paying attention in the present. Everything actually starts and finishes in the mind. Regardless of how well you eat or exercise, your mental health affects how you appear on the outside. How mentally and physically sharp you are is reflected in your physical state.”
He argued that the mind and how we use it are fundamental to many practises, including yoga, spirituality, meditation, and mindful living, and that maintaining our mental health is crucial if we want to live full lives. He offered the following five yoga poses as excellent ways to enhance mental health:
Sukhasana, first (Happy Pose)
Method: Sit up straight in Dandasana with both legs extended, make the Siddha Mudra, and place your palms on your knees. The left leg should be folded and tucked inside the right thigh. The right leg should now be folded and tucked inside the left thigh.
Method: Starting with Samasthithi, place your flat hands just in front of you but without touching your feet. Put your fingers apart and in front of you. Bend your elbows just a little. Your knees should be in line with your armpits. Lean forward until your entire weight is supported by your arms. Maintain your balance while raising both of your feet gradually. Bring your feet together, maintain the straightest possible arm position, focus on one area, and hold this position for a while.
- Paschimottanasana, a forward bend when seated
Approach: Start with Dandasana. Make sure your legs are spread out in front of you with your knees slightly bent. Keep your spine straight while raising your arms upward.
Exhale and slant your hips forward to rest your upper body on your lower body. Take a firm hold of your large toes. Try to put your nose so close to your knees. For 30 seconds, maintain the position.
Chakrasana 4. (Wheel pose)
Lay on your back to start. Bend your knees and make sure your feet are firmly on the ground. Bend your arms at the elbows while holding your palms upward. Rotate your arms at the shoulders while placing your hands on the ground on either side of your head. Inhale deeply, squeeze your palms and legs together, and elevate your entire body in an arch. Look back and relax, letting your head gently hang behind you.
- The Child’s Pose (Balasana)
Step 1: Kneel on the mat with your heels down. Lift your arms above your head while taking a deep breath. Exhale as you forward-bend your upper body. Lay your head down on the ground. On your heels, your pelvis should rest. Beware of rounded backs.
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health and remedies
How to stay fit during Diwali 2024: Diet tips, easy workouts, tricks to manage stress during the festive season
Staying on track with your fitness goals during Diwali season can be challenging. These expert-recommended tips can help you stay active amid the festivities.
Diwali 2024: How can you stop feeling bloated, tired, and stressed out during the festive season? What should you eat at Diwali parties? How can you stay fit and look your best? If you, too, are wondering how to stay healthy during the festive season and control your calorie intake while also eating and doing what you want, you have come to the right place. Also read | Dussehra to Diwali holiday health tips: Stress management during the festive rush
Even the most disciplined people can find it difficult to stick to their health routines during the festive season. But you can make things different this year. All that eating and socialising does not have to set you back on your fitness goals.
To help keep you on track, we’ve enlisted the aid of leading experts in health, fitness and nutrition for some much-needed advice. If you tend to get a little anxious around the festive season, don’t miss these simple tips and tricks to follow:
Nutrition and diet tips for Diwali festivities
Payal Kothari, nutritionist and author of The Gut, has shared with HT Lifestyle her tips on how to enjoy Diwali parties without compromising gut health. She says, “The festive season is filled with irresistible treats and family gatherings, but it doesn’t mean you have to compromise on your health goals.”
She suggests opting for healthier alternatives without missing out on the joy of eating; but the key word there is balance. “Choose nutrient-dense snacks like roasted nuts, baked samosas, and fresh fruit platters over fried foods. Moderation is key — enjoy your sweets, but keep portion sizes in check,” Payal says.
Dr Kiran Soni, head of the department of Nutrition and Health at Yatharth Hospitals Greater Noida, adds that to maintain health and fitness during Diwali, you should focus on portion control rather than completely rejecting your favourite dishes.
“Fill your plate primarily with vegetables and lean proteins, leaving smaller portions for sweets and fried items. Stay hydrated; when attending parties, eat a small protein-rich snack beforehand to avoid overindulging,” she says.
Another one of your non-negotiables this festive season should be staying hydrated. Payal says, “Focus on staying hydrated by drinking plenty of water, herbal teas, and infused water to flush out toxins and curb overeating. Drink soup at home if you can, and then head out, or eat a small protein meal before heading out.”
Easy workouts to fit into your festive schedule
It’s not easy to fit in your workouts during the festive season, but even if exercise isn’t quite your top priority during the month of October, you can still move to stay active. Dr Soni says, “Maintaining physical activity is crucial during the festive season. Aim for short, high-intensity workouts when time is limited. Consider morning yoga or stretching sessions to energize your day. Take walks after heavy meals to aid digestion and burn calories.”
Payal recommends short, effective workouts, such as a 15-20-minute HIIT session, 20-30 burpees yoga stretches, or even a brisk walk. She says, “If you’re attending family gatherings or parties, use the opportunity to stay active—dance during celebrations. Being the first one to initiate the moves on the dance floor can help digest the extra food and burn those calories. Or go for a walk with your loved ones. Even 10 minutes of stretching in the morning can improve your energy levels and help you feel your best.”
How to manage stress during the festive season
Diwali season can bring a lot of stress and strain on your mental health, ranging from mild annoyances to the types of anxieties that keep you up at night. And as you probably know, exercise is a great way to relieve all of that. Another truth: what you eat matters too.
Payal suggests adding mood-boosting and stress-relieving foods to your diet, like dark leafy greens, almonds, and foods rich in Omega-3s, such as chia seeds and flaxseeds. She says, “Soups are great for gut-brain health.”
Dr Soni adds, “Managing stress is essential for overall well-being during busy festive periods. Incorporate stress-reducing foods into your diet, such as foods rich in omega-3 fatty acids (like fatty fish, walnuts, and flaxseeds), complex carbohydrates (whole grains, vegetables), and magnesium-rich foods (leafy greens, legumes). Prioritise sleep and maintain a consistent sleep schedule as much as possible.”
Other coping mechanisms? “Practise mindfulness by incorporating short meditation or deep breathing exercises into your day, even if it’s just for five minutes. Prioritise quality sleep, and try to set aside a few moments of ‘me time’ to recharge. By making these small adjustments, you can enjoy the festivities guilt-free while maintaining a balance between health and celebration,” Payal says.
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