Benefits of Practising Yoga Everyday

Yoga to combat lockdown blues

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Yoga
Here are some common ways yoga can be used to effectively improve wellbeing at this time. Pixabay

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

Surya Namaskar

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

Yoga
Yoga can be practiced anywhere and at any time. Pixabay

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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Mental wellness

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.

Yoga
Yoga and meditation is beneficial to increase immunity. Pixabay

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.

Benefits:

  • Makes you one with nature/existence
  • Get the power of the galaxy
  • Mind becomes strong
  • Builds memory power
  • Build focus
  • Enhances concentration

Brahmari Pranayama

Method

  • 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., “mmmmmmm�.”
  • 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.

    Benefits

  • 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.

Yoga
The practice of Yoga asanas, and meditation provides natural support the immune system. Pixabay

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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Santolanasana

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

Vasishtasana

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

Naukasana

Also Read- Ways to Prevent Coronavirus to Enter Your Homes

Formation of the Posture

  • Lie down on your back.
  • Bring your upper body 45� off the floor.
  • Pivot your body weight on your hips and lift your legs 45� 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)

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Amid Lockdown Netflix, Fortnite, Zoom Entertain & Empower Many

Amazon Web Services driven, Netflix, Disney Plus or Hulu and Zoom keep people busy during the lockdown

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AWS driving Netflix, Fortnite, Zoom entertain and empower millions at home during lockdown. Pixabay

As you stream your favourite movies or TV series on Netflix, Disney Plus or Hulu, or connect with your team via video meet app Zoom, leading Cloud service provider Amazon Web Services (AWS) in the backdrop is ensuring seamless, scalable and secure connectivity to help people at home and organisations function while they can’t operate normally at work.

According to AWS CEO Andy Jassy, a lot of things that are allowing humanity to deal with the global health crisis run on top of AWS which is Amazon’s Cloud arm and topped $10 billion in quarterly revenue for the first time in the January-March period.

“We’re just trying to help our customers in various areas. If you look at Netflix, it runs completely on top of AWS. So does Disney Plus. Hulu runs on AWS. Prime Video runs on AWS. All those entertainment pieces have kind of made time go by,” Jassy said during a fireside chat at AWS Online Summit recently.

“Fortnite runs on top of AWS, and so does Sony PlayStation. A lot of other popular games too,” he informed. The popular Battle Royale game Fortnite has gained 350 million registered players, who in April collectively spent over 3.2 billion hours in the game.

Netflix
Netflix and other platforms keeping people sane in lockdown. Pixabay

According to Jassy, AWS has its own video-conferencing service in Chime. “But a lot of people use Zoom, and the vast majority of Zoom’s cloud infrastructure runs on AWS and will for the foreseeable future,” he said. Amazon Chime Voice Connector is a service that enables enterprises to migrate their telephony workloads to AWS.

 

If you have kids at home, you also realise they’re all doing e-learning at the moment. “If you just look at companies like Blackboard and Instructure’s Canvas, which run on top of AWS. A lot of the things that are allowing us to deal with the crisis run on top of AWS. So we’re just trying to help our customers in various areas,” Jassy emphasised. AWS today offers 15 purpose-built database engines including relational, key-value, document, in-memory, graph, time series, and ledger databases.

“We have an unmatched number of those purpose-built databases that people are getting real value from and are changing the way they build applications. So (for us), it’s just the way that people are rethinking how they build in this unprecedented era of data growth,” informed Jassy. It is interesting to see how manufacturing and industrial organisations are changing in these Covid-19 times.

“In these industrial organizations, they have all of these assets that function in their facilities and their factories, and they collect really important data. And today they’re largely sending that data, through AWS IoT, to the cloud to store it and to analyze it,” said Jassy. Amazon AWS IoT has done well in terms of completeness benefiting from a robust Cloud IoT and Application Enablement capabilities. Further, AWS has been building its edge capabilities via AWS Greengrass.

fortnite
Fortnite has gained 350 million registered players, who in April collectively spent over 3.2 billion hours in the game. Pixabay

AWS has grown into a behemoth in itself, raking in $10 billion in sales in the first quarter this year, with a super annual run rate of more than $40 billion. The cloud computing service logged $10.2 billion in sales in the March quarter, up from $7.7 billion from the year-ago quarter – a growth rate of 33 per cent.

Also Read: Thousands of Australians Get Killed Each Year Due To Heat: Study

According to Amazon, AWS now spans 76 Availability Zones within 24 geographic regions, with announced plans for nine more Availability Zones and three more AWS Regions in Indonesia, Japan, and Spain. (IANS)

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Curate These Alpines Dishes Easily At Home

Here are the top easy to make recipes from the alpine nation Switzerland with ingredients available in your kitchen, amid lockdown

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Alpine dishes
Make recipes from the alpine nation Switzerland with ingredients available in your kitchen. Pixabay

As we face restrictions on global travel across the world, it is most natural for us to “Dream Now Travel Later”. To get you closer to those dreams, why not whip up some cuisine from the various kitchen’s of around the globe for an authentic taste of a country while in quarantine? It is a good idea to travel through world cuisine to get a taste of your most loved destination.

Here are the top easy to make recipes from the alpine nation Switzerland with ingredients available in our kitchen.

Alpine Macaroni

Known to the Swiss as Alplermagrone, is the ultimate comfort food one can find on the slopes of the famous Alps. This dish is found everywhere on restaurant menus from Appenzell to Zermatt, through Lugano and St. Moritz.

This Swiss version of Macaroni and cheese is best eaten after a long hike or trek, as most Swiss will tell you, it tastes better when you’ve earned it. But staying at home- keeping yourself and others away from harm’s way, it is safe to say that we have earned it. The ingredients for this wholesome dish are all simple and can be found easily in our pantry. Some vegetables, pasta and decent cheese, are the only things that you will need to re-create this alpine dish in the kitchen.

Alpine dishes
Some vegetables, pasta and decent cheese, are the only things that you will need to re-create this alpine dish in the kitchen. Pixabay

Cheese Fondue

If you have your air conditioners on then this taste of Switzerland is just right for you. Indulge in some fondue, a generous dose of creamy cheese with the pieces of bread just like the Swiss do. The country is known for its best fondues, however, there are many different styles and versions. One of the best variations is the Fribourg, the moitie-moitie, made from spicy Gruy�res and softly melting Vacherin cheeses.

It’s great for a Saturday night cheat meal? Melt up the cheese and serve it with vegetables, lavash, croutons and potato wedges, giving it an interesting twist while you binge watch on your favourite shows.

Rosti

Also known as “Rostigraben” (Rosti ditch), originally a farmers’ breakfast from German-speaking Switzerland, is now a Swiss national dish with each region having its own version. The Bernese, for example, are known for their crispy Rosti fried in butter.

Dish
Melt up the cheese and serve it with vegetables, lavash, croutons and potato wedges, giving it an interesting twist while you binge watch on your favorite shows. Pixabay

This classic comfort food is surprisingly easy to make, with some tricks along the way, and it turns potatoes into a main meal. The recipe can be summarized in five words: grate potatoes sauteed in butter. The resulting dish is a pancake of potato, crispy brown on the outside, gooey, buttery, potato-licious inside. This is a dish that is easy-peasy to create in your kitchens for a lazy Sunday brunch.

Also Read: Amid These Troubled times Luxury Brands make Rainbow A Symbol of Hope

Meringue

A sweet kiss with egg whites and a sugary pastry invented around the year 1600. Since the delicate and airy pastry made from egg whites and the thick battered Gruyeres cream complement each other so well, one easily understands why Meringue is a favorite dessert in the land of Fribourg. You can enjoy your meringue in two ways one slowly baked, transforming into crisp cookies or as dessert on top of a cake. (IANS)

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Social Media: A Boon Amid Lockdown

Social media has proved itself a boon, be it dealing with a crisis or emergency and sometimes even saving a life

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Social media has proved its worth in these times. Pixabay

BY PUJA GUPTA

There have been several incidents when social media has proved itself a boon; be it dealing with a crisis or emergency and sometimes even saving a life. There are various groups and communities formed on different platforms that work as a support system of communities.

‘My Pincode’ is one such group on Facebook that was launched by the NGO Social Media Matters in April when the entire country was confined in their houses. It is about local groups on Facebook to virtually connect, communicate, collaborate and create a support system for each other in their respective pincode areas. These groups bring together users, community leaders, subject matter experts, resource points and organizations at a very hyper-local level to provide immediate support, relief, and share critical information.

Blood donation, ration supply, repair work, daily essential information, government advisories are the highlights of My Pincode as these demands top the charts across posts made by users. Partners like Sarvahitey, Akshay Patra Foundation, Blood Bank were fundamental in their roles to look into all the requests and take immediate action.

Shantanu Garg, who lives in West Delhi, posted on the group requesting for a blood donor on behalf of a friend. Within a few hours, moderators of the group who tagged all volunteers and other admins and started reaching out to other blood donor agencies were able to arrange the required amount of blood. There have also been other instances of such donor requests. Sajal Bhateja’s request for urgent requirement of blood on South Delhi Group was also addressed in two hours.

Social Media
There are various groups and communities formed on different platforms that work as a support system of communities. Pixabay

Other topics that are being discussed on the groups are:

Which is the nearest clinic I can visit?

Where can I get emergency help?

What does the situation look like right now on the roads?

What are the queues like at the shops?

How much longer will supplies last?

Are courier services working in the area?

Which are the nearest Government and Private Testing Centres?

Can I visit the police stations?

Are postal services working in the area?

How do I obtain a curfew pass?

What is the situation at the hospitals?

Are there any blood donor requests?

In an attempt to bring together communities from 170 hotspots of India across 17 states (as identified by the Central Government of India in April 15, 2020) and crowdsource help, open groups have been formed and are being managed by moderators and group admins, trained by the NGO. It will be further extended to 32 states and union territories.

Social media
Social media groups bring together users, community leaders, subject matter experts, resource points, and organizations at a very hyper-local level to provide immediate support. Pixabay

Each state has a moderator and several admins who have been moderating the discussions and letting users connect with each other for essential and verified information as to keep fake profiles/information away.

Also Read: Beat Summer Heat With these Coolers

Every day the lead moderators sift through all the groups to look for any inappropriate content that is posted/approved/queried. As soon as users post on the group, the network of admins gets activated and they look into the prime information or request made by the user. Once that is identified, the request is verified and then the network gets activated to resolve the request. (IANS)