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The recent lockdown may prove daunting on our physiological and psychological well-being, due to lack of social mingling, outdoor and office routine.
This is when the ancient-old wisdom of Yoga comes to rescue. Yoga and lifestyle coach Grand Master Akshar suggests some common ways yoga can be used to effectively improve wellbeing at this time.
Enhance blood circulation with yoga
As a salutation to Lord Sun, Surya Namaskar always starts with the right side. This is because the Surya Nadi or the Sun channel runs along the right side, so you begin the Surya Namaskar with your right leg. The Surya Namaskar or Sun Salutation is best practiced early in the morning before sunrise. This will bless you with physical and mental strength, give you command over your body, calm your mind, balance your energies, and bring peace to your consciousness. Surya Namaskar is a powerful technique to make you more mindful. With regular practise, each and every task that you take up will be done consciously and with great care.
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Surya Namaskar – 12 Steps make half the cycle
1. Pranam asana (The Prayer pose)
2. Hastha Utanasana (Raised arm pose)
3. Padahastasana (Standing forward bend)
4. Ashwa Sanchalanasana (Equestrian pose)
5. Santholanasana (Plank Pose)
6. Ashtanga Namaskar Asana (Eight limbed salutation)
7. Bhujangasana (Cobra pose)
8. Adho Mukha Svanasana (Downward dog pose)
9. Ashwa Sanchalanasana (Equestrian pose)
10.Padahastasana (Standing forward bend)
11. Hastha Utanasana
12. Pranam asana
Repeat the 12 steps with the Left leg moving in and out second to make 1 complete cycle. Total cycle is made of 24 counts.
How yoga and meditation is beneficial to increase immunity
The practice of Yoga asanas, and meditation provides natural support the immune system. By lowering stress hormones in your body, yoga rescues the immune system from compromise. Apart from this, Yoga conditions the lungs and respiratory tract, stimulates the lymphatic system removing toxins from the body, and ensures the optimal functioning of your organs. Here are a few asanas that can improve your immune system- Paschimottanasana, Halasana, Dhanurasana, Chakrasana, and Padmasana.
The rule of social distancing which has been enforced is also a great opportunity to build your mental strength. Through the practices of Pranayama and Meditation, you can increase your mental and spiritual strength. Practice Anulom Vilom, Kapal Bhati, Khand, and Brahmari pranayama. Include dairy products, orange juice, soy milk, cereals and daily exposure to sunlight before 10AM for your quota of Vitamin D.
How to handle depression and anxiety?
Through social distancing, we are spending more time with our families, and also have time for ourselves. With a pause on our lives, we now have to readjust, refocus and reinvent our schedules. Keep yourself occupied with productive activities, and involve your family too. Practice Surya Namaskar, yoga asanas, pranayama and meditation techniques. Be as helpful as you can at home lending a hand wherever possible with chores. Keep an open mind, be a good listener, practice kindness, and understanding with those who are with you, or around you. Indulge in collective activities with your family members such as playing board games, singing, listening to music, talking, sharing your thoughts etc. Do not overdo news consumption, as this causes paranoia and unnecessary panic. Try to maintain a calm and balanced outlook as you look forward with optimism.
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Now is the time when you can go deep in your meditation, and in your pranayama practice. Here is a technique that will help you build on your mental health, and resilience. Health is everything, and this time can be used to work on building your mental, and physical health.
Aakaash Ganga Dhyan: (Galaxy Meditation)
Aakash Gange Dhyan is a type of meditation or visualization where you are required to imagine yourself to be an earthen pot. As you meditate, picture yourself to be a container that is allowing the entire universe to flow into you. Accept these energies as feel them flowing into you.
- Makes you one with nature/existence
- Get the power of the galaxy
- Mind becomes strong
- Builds memory power
- Build focus
- Enhances concentration
- Sit in any comfortable pose (such as Sukhasan, Ardhapadmasan or Padmasana)
- Straighten your back and close your eyes
- Place your palms on your knees facing up (in Prapthi Mudra)
- Place your thumbs on the ‘Tragus’, the external flap outside on your ear.
- Place your index finger on your forehead; your middle finger on the Medial Canthus and ring finger on the corner of your nostril
- Inhale and fill your lungs with air
- As you exhale, slowly make a buzzing sound like that of a bee, i.e., “mmmmmmmï¿½.”
- Keep your mouth closed the entire time and feel the vibration of the sound disseminate throughout your body
Duration: you may begin by practicing this breathing technique for five minutes a day and gradually increase it with time.
- Calms the mind and rejuvenates the body
- Increases sensitivity to tastes and fragrances
- Relieves stress and anxiety
- Makes the voice pleasant and melodious and strengthens the vocal cords
- Treats throat uneasiness
- Balances blood pressure
- Improves concentration
What precautions should be taken in this critical situation, along with social isolation and distancing?
Diet: Along with your yoga, and meditation practice you can modify your diet to add healthier, and natural foods. Work on your immune system by consuming fruits and vegetables that provide you with Vitamin C. Choose fruits such as orange, kiwi, lemon, guava, grapefruit, and vegetables such as broccoli, cauliflower, Brussel sprouts and capsicums for your dose of Vitamin C.
Include dairy products, orange juice, soy milk, and cereals for your quota of Vitamin D. Brown rice, millets dark leafy vegetables are a great source for Vitamin B. Sunlight is also extremely beneficial for you, try to wake up early and get your daily dose of the morning sun to soak up all those numerous health benefits.
Control your news consumption
Avoid going overboard on how often you check the news updates. While it is useful to have awareness, and be in the know, frequent news watching, sharing forwards relating to the pandemic, watching videos, reading social media opinions could cause an imbalance in your emotional state.
Mindfulness tips to cope up with Coronavirus Panic
Pause and celebrate all the positive changes that have already occurred on an unprecedented scale. Calamitous events such as natural disasters and accidents work as a trigger to cause unexpected positive events. They turn our attention toward the things that really matter, but which we usually take for granted. Through social distancing, we are spending more time with our families. The collective process of sharing and caring for each other is what helps us as humans to adapt, survive and thrive despite all odds. The Coronavirus has slowed down life for us, giving us all the much-needed pause. Let our thoughts and prayers go to those who are kept away from their loved ones now.
Easy ways to stay active at work from home during Corona
Regulate your sleeping hours and avoid oversleeping and overeating. Start your day early and put in at least 1 or 2 hours of practice every morning. Surya Namaskar, Chandra Namaskar, and other flows can be done for as many cycles as per your capability. Do not spend long hours sitting in front of the television. Move your body with light stretches once every 2-3 hours, drink plenty of water and follow a disciplined routine.
How to exercise at home if you don’t have a home gym
Yoga can be practiced anywhere and at any time. Because Yoga does not need any equipment such as weights, or machines etc., it is an ideal choice for those who do not prefer working out at a gym. When you begin the day with Yoga, it keeps you active and energetic.
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Formation of the posture
- Lie on your stomach
- Place your palms under your shoulders and lift your upper body, pelvis and knees up
- Grip the floor with toes and keep the knees straight
- Ensure that your knees, pelvis and spine are aligned
- Your wrists must be exactly below your shoulders with your arms straight
- Hold the final posture for a while
Formation of the posture
- Begin with Santholanasan (Plank)
- With your left palm firmly on the ground, remove your right hand off the floor
- Turn your entire body to face the right side and lift your right leg off the floor and place
- it over your left leg
- Raise your right arm above and keep your fingers pointing to the sky
- Ensure that both your knees, heels and feet are in contact with each other
- Ensure that both arms and shoulders are in one straight line
- Turn your head and look up at your right hand
- Hold the asana for a while
- Repeat the same on the left side
Formation of the Posture
- Lie down on your back.
- Bring your upper body 45ï¿½ off the floor.
- Pivot your body weight on your hips and lift your legs 45ï¿½ off the floor.
- Your toes must be aligned with your eyes
- Try to prevent a bend in the knees.
- Keep your arms parallel to the ground and pointing forward.
- Tighten your abdominal muscles.
- Straighten your back. (IANS)
The new variant of the coronavirus Omicron is a variant of "concern" not "despair," Brazil's Health Minister Marcelo Queiroga said, adding that the country's health system is prepared for an eventual new Covid-19 wave.
"It is not a variant of despair because we have health authorities committed to providing quality care to our population," the Minister said.
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A Brazilian citizen coming from South Africa was quarantined in the south American country after testing positive for Covid-19, since it was not known which variant had infected him, Xinhua news agency reported.
The first case of the Omicron variant was detected in South Africa and reported to the World Health Organization on November 24.
Also Read : Exercises to recover from COVID
The new variant has a number of previously unseen mutations, mainly in the spike protein the virus uses to invade human cells.
Over the weekend, Queiroga asked Brazilians to remain calm, saying that measures against the new variant are the same, and the main weapon against Covid-19 is vaccination.
Brazil had accumulated 22,080,906 Covid-19 cases and 614,278 deaths from the virus as of Sunday.
Keywords : new variant, covid, Omicron, Brazil, Health Minister, coronavirus, mutation, health system, country, vaccination.
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Amit Rai Jain, a Baghpat-based businessman, has found 16 coins made of silver and copper which have a bull and a horseman engraved on them.
He found the coins from a mound, known locally as the 'Katha mound' in Khekhra, close to the Delhi-Saharanpur highway, on Sunday.
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Jain told reporters that some of the coins are from the late 12th century AD, which is the era of Rajput king Prithviraj Chauhan.
"I keep frequenting the area, which is rich in archaeological finds. This time, it revealed something considered fascinating in Indian numismatics. The coins which I found belong to a series of Rajput rulers who remained dominant in the region comprising Rajasthan, Haryana, and the western Gangetic plains from the eighth century to 12th century AD," he said.
Jain, is a member of the Culture and History Association, an organisation comprising historians from western Uttar Pradesh.
K.K. Sharma, head of the department of history, Multanimal Modi College, Modinagar, confirmed the antiquity of the coins.
Picture of some ancient coinsUnsplash
"This is an interesting find as the area remained with the Rajput kings for a couple of centuries. Horse and bull inscriptions on coins were quite common in those days. Horses used to be the primary vehicle of soldiers during battles and their depiction on coins is not a surprise. In fact, close to two dozen rulers between the seventh and 17th centuries used horses in some form or the other on their coins," he said.
Baghpat is well-known for the discovery of interesting historical artifacts, the most sensational being three chariots unearthed during the Archaeological Survey of India excavation held in Sinauli in June 2018, which marked the 'first-ever' physical evidence of Bronze Age chariots in India.
In 2006, Sinauli had revealed Harappan-era burial grounds where several discoveries were made such as that of painted grey ware pottery, skeletons, bronze swords, and copper vessels.
Keywords : ancient, coins, silver, copper, archaeological, kings, discovery, historical, artifacts, Uttar Pradesh, India, Rajput.
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With an aim to examine the wide-ranging narratives and the very definitions of the art of sculpture, Palette Art Gallery's forthcoming exhibition, 18 Dimensions - is a show dedicated to sculptures underlining the important works by 18 contemporary artists, who have made a significant impact on the Indian and Global art landscape.
Bringing a seductive edge to the visual arts, an element of pleasure to one's life and working environment, the exhibit is an effort to showcase a broad scope of contemporary sculpture from the abstract and the minimal to the popular, making socio-political commentary that is deeply contemplative and thought-provoking.
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The show reflects on a large number of materials and methods from casting to the modes of assemblage as well as minimalism, conceptualism making visible the process of making in most of the works.
Also Read : What Remains, art exhibition at Kala Ghoda
Featuring over 18 artists, the intention is to present a range and variety of sculptural expressions and encourage viewer participation and physical engagement with artworks once again, as the city opens up to mobility from the studios of Arunkumar HG, Ashiesh Shah, Gigi Scaria, G. R. Iranna, L. N. Tallur, Narayan Biswas, Mrinalini Mukherjee, Manjunath Kamath, Pooja Iranna, Himmat Shah, Jagannath Panda, Rajesh Ram, Riyas Komu, Sangam Vankhade, Sumedh R, Subodh Gupta, Sudarshan Shetty, Valay Shende, Vibha Galhotra and Vipul Kumar, the exhibition studies their involvement with the influences probing the limits and possibilities inherent in a sculpture's inescapable three-dimensional physicality.
One of the highlights of the show includes a selection of the rare hemp works by artist Mrinalini Mukherjee. Known for her distinctly contemporary style and use of dyed and woven hemp fibre, she worked with an unconventional material in the world of sculpting. Her four-decade-long career was an exemplar of a practice dedicated to formulating a language that was a mix of abstraction and figuration.
Keywords : art gallery, sculpture, exhibition, Palette Art Gallery, Bikaner House, New Delhi, contemporary, abstract, materials, conceptualism.
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