A hundred splendid suns... or A surya namaskar???

As an early morning exercise regime, nothing quite beats this age-old holistic routine. In a world starved for time, doing a hundred surya namaskars would seem a like bit of a stretch. Yet its popularity shows no sign of waning. We take you through the numbers game.

A salute to the sun is how we've grown accustomed to kick-starting the day in India. The veritable surya namaskar, a rhythmic combination of asana and breathing exercises, has, not surprisingly, caught on worldwide, with the new fad being to go for 100 a day.

Overall benefits 

It services and harmonises the entire endocrine system. It also detoxes, by working on all the major cleansing systems in the body, including the lymphatic drainage system. It retards puberty in kids so they can mature at the appropriate time. Surya namaskar can cure and prevent many diseases and clears the skin, because of forward bends and stress-release poses. Also it comprises 12 positions that can be a complete body work out. It's said that during surya namaskar, almost 97 per cent of your muscles are switched on to active mode."

Ideal time to perform it
This asana is best done at sunrise and on an empty stomach. Avoid jerky motions and do each movement with its accompanying breath. An expert opinion must be taken for people who suffer from back problems, high blood pressure, heart problems, sciatica, slipped disc, women who are pregnant and those who suffer from hyper tension.

1. Pranamasana: Stand straight and keep hands folded at the chest. Inhale and exhale slowly.

2. Hasta Uttasana: Inhale and stretch arms over the head, keeping the palms together. Arch the body backwards keeping your arms above. Tilt the head backward and hold. Keep your knees straight.

3. Padahastasana: Bend forward from the waist and, exhaling, place your hands on the mat besides each foot.

4. Ashwa sanchalanasana: Inhale and put your weight on the hands. Stretch the right leg behind you, bend the knee and place on the floor with the body weight on the left foot. Arch the spine backwards. Lift the head and neck back.

5. Dandasana: Hold your breath and move the left leg back. Shift weight to hands and feet. Your body should be straight.

6. Ashtanga namaskar: Exhale and lower the body to the floor till the feet, knees, and chest touch the floor.

7. Bhujangasana: Move into the cobra pose by lifting the chin and chest off the ground. Keep the elbows close to the body and the face tilted upwards.

8. Adhomukha Svanasana: Also called the parvatasana or the mountain pose. Curl your toes in, lifting your hips off the ground. Exhale. Press down heels, push from the shoulders. Look at the stomach or between the big toes.

9. Ashwa Sanchalanasana: Stretch the left knee outwards and bring the right foot between the hands. Keep the head back. Try and push from the hips so as to deepen the pose and create a curve.

10. Padahastasana: Exhale and draw the left leg ahead to complete the pose, so the legs are together. Let the head hang loose and keep the hands on either side of the legs. Bend the knees if you need to.

11. Ardha chandrasana: Inhale, drawing the hands overhead, keeping the focus on the legs, arms raised above.

12. Pranamasana: Exhale to drop hands at the sides or hold them in a prayer pose at the chest.

Ten steps to a healthier life

Simple lifestyle changes can take you towards a fitter and more beautiful you...


1. Exercise daily and stay active always

Go for the simple ways to stay active - avoid using the lifts and escalators, instead hit the stairs. Do household chores, take your dog for a walk, play with your children, siblings. Even a rigorous dance routine can help you - go clubbing with friends and dance the night away.


The best thing about exercising is that it not only keeps you healthy and fit it also keeps stress at bay.


Working out is essential for everyone. "If you are pregnant, have arthritis, are recovering form an injury or searching for variety in your workout programs, then you can opt for water-exercising."


2. Eat right and stay beautiful
Making healthy choices in your diet is the beginning of a fit body. Skipping meals due to work and opting for unhealthy fast food option later is wrong.Eating smaller helpings is wise and having more than three meals a day is another thing that people should remember.The amount of water you drink in a day is also important. Drinking less water is the big mistake. "It's a misconception that drinking a lot of water causes water-retention."Avoiding fried foods, burgers and processed meats is important. Dairy products such as cheese and cream could be eaten in low fat versions. Staying off mayonnaise, butter and sauces in your sandwiches.


3. Make 'No Smoking' your motto
We all know how harmful smoking is and it is time we started taking it seriously. You don't want cancer and other life-threatening diseases, do you? We know it is tough to give up but then once you make up your mind stick to it. Take it slow. Reduce your intake every single day. Set a goal of 'not more than one a day and then go on to 'not more than one a month' and soon you will see that you are leading a smoke-free life. Smoking, even when it is passive smoking, is enough to harm your health.


4. Break up with stress!

Practicing yoga asanas in our daily lives can help. It not only keeps your body fit and active but it also helps to keep your mind active and alert.".


5. Beware of pollution
This can be a challenge but you can always try and avoid highly polluted areas. Keep your surrounding green.


6. Stay away from binge drinking
Yes, occasional glass of wine can help protect against heart disease but if you keep guzzling bottles and don't know when to stop then you are inviting serious trouble. Have mercy on your liver!


7. Think positive
Having a positive outlook towards life is essential.


8. Spend quality time with friends and family
It is said that when you are spending happy moments with your family and friends then it reflects on your well-being. There is a certain feeling of catharsis.


9. Sleep well
Adequate sleep can work wonders for your physical as well as mental health. Problems like feeling irritated and grumpy to suffering from body ache and restlessness can be due to lack of proper sleep.

CLEAR SKIN = "TOMATO"

Whether you want to cure large pores or reduce acne and rashes or sooth a nasty sunburn or simply to revive the glow on dull skin, tomatoes are beneficial in many homemade beauty treatments.

Not only do tomatoes taste great but they also keep the skin healthy. It is necessary to consume tomatoes as they have lycopene, which is an antioxidant and hence works as a sunscreen from within. These antioxidants make tomato an anti-aging product as they help in fighting cellular damage and reddening of skin. It is recommended to have at least 16 milligrams of lycopene per day as they reduce the number of free radicals in the body and also help to retain the moisture in people who are used to sitting in air-conditioned environs. You don't need to spend your hard-earned money on expensive cosmetic treatments if you follow these simple steps to get healthy-looking skin:

Big pores? Shrink Them
Big pores provide easy access to dirt and grime thus increasing the chances of infecting the pore. Take a tablespoon of fresh tomato juice. Add two to four drops of fresh lime juice to this. Use a cotton ball to apply this mixture on your face. Massage it in circular motions. Leave it on for about 15 minutes and then wash off with cool water. Regular application will shrink pores greatly.

Acne healing
The acidity in tomatoes helps in reducing and clearing up your acne. Vitamin A and vitamin C are commonly found in a lot of acne medicines and tomatoes are rich in vitamin A, vitamin C and vitamin K. If you have mild acne, cut a tomato in half and apply the inside on your face. For severe acne mash a fresh tomato and use the pulp as a pack on the face. Leave it on for an hour. Rinse it off and moisturise. Do this on a regular basis or as many times as you can. Your acne is bound to dry off soon.

Astringent
If you have oily skin and struggle to keep your face from shining like a fried papad, tomato is the solution to your agony. Crush a fresh tomato and strain it. Make a little cucumber juice and add it to the tomato juice. Apply this juice with a cotton ball daily to control excessive oiliness and acne.

Good to eat, great to clean
A tomato and avocado mask works wonders on combination skin. This is because tomato works as an astringent as well as a blackhead and oil-reducing agent while avocados have an antiseptic and moisturising effect. A pack of mashed tomatoes and avocados help in soothing and cleansing combination skin (oily and dry), as they are rich in vitamin A, C and E. Apply this pack and wash off after 20 o 30 minutes with lukewarm water.

Burns no more
Summer is fast approaching and with harsh summer comes burnt, inflamed skin. A lot of people's skin gets sunburnt, raw and itchy due to exposure to the sun. Crush half a tomato and mix it with two tablespoons of plain yogurt. Apply this concoction on face, neck, hands and feet. Wash it off after 20 minutes. Tomato cools the skin and neutralises the surface while yogurt gives it a much needed protein boost while leaving it soft and supple.

Glowing skin
Mix honey with tomato juice until you get a thick paste. Apply this mixture and wash off after 15 minutes for smooth and glowing skin.

Why going 'veg' is good for you

Experts tell you why going veg is a good idea, even if it's just once a week

Detoxifies: A veggie diet contains dietary fibre (bottle gourd, pumpkins, spinach, cabbages), which flushes toxins out of the body. A diet containing only eggs, fish and mutton is a poor source of fibre.

Stronger bones: Gorging on meat can lead to protein overload. This can tax our kidneys, interfere with the absorption of calcium and prompt the body to extract existing calcium from the bones. Such calcium excretion is rare amongst vegetarians.

Carb deficiencies: A non-vegetarian diet is a poor source of carbohydrates. Carb-deficiency can lead to ketosis – a condition where the body starts breaking down fat (instead of carbs) as a source of energy.
Easy digestion: Complex carbohydrates in vegetarian foods are digested gradually providing a steady source of glucose. Conversely, meats rich in fat and proteins are difficult to digest.

Healthy skin: Eating beetroot, tomato, pumpkin and bitter gourd can clear off blemishes. And guava, apples, pears and peaches, eaten along with their peel, promise a glowing complexion.

Weight management: Avoiding meat is the simplest way to reduce fat intake. Instead, eating whole grains, legumes, vegetables, nuts, and fruits, lowers cholesterol levels, blood pressure, and obesity.

Easy on the teeth: Our molars are more suitable for grinding grains and vegetables than tearing flesh. Digestion begins with the saliva, which can only digest complex carbohydrates present in plant foods.

Phyto nutrients: Diabetes, cancer, kidney disease, stroke and bone loss are partially preventable with a good intake of phytonurtients. As these are present only in vegetarian diet, the non-vegetarians are at a loss.

Nimbu paani a solution to many probs

Lemon juice has more benefits that you'd ever imagine. Lemons have five per cent of citric acid, which gives it its unique taste.

Rich in vitamin C, it also has vitamin B, calcium, phosphorus, magnesium, proteins and carbohydrates.

Here are some benefits.
- Suffer from indigestion? Mix a few drops of lemon juice with warm water and sip on it. This is useful for treating nausea, heartburn, diarrhoea, bloating and burping.
- Since lemon is a natural antiseptic, it is great to cure skin problems. It clears your skin and also acts as an anti-ageing agent by eliminating wrinkles and blackheads.
- Have a toothache? Apply fresh lemon juice where it hurts. If you have bleeding gums, applying lemon juice can curb the bleeding and stop bad breath.
- A sore throat can be cured by gargling with lemon juice and water regularly.
- Nimbu paani is high in potassium, which controls high blood pressure, dizziness, nausea and reduces stress. It also cures respiratory disorders like breathing problems and asthma.

Keep gas under control

Some people experience an increase in gas when stepping up their intake of fiber while on a diet. While not a symptom of any serious condition, gas can be uncomfortable and unpleasant. This side effect can be managed with the simple modifications listed below. 


Reduce sugar-alcohol intake. One of the unfortunate side effects of sugar-alcohol consumption is excessive gas production. Since sugar alcohols are found in a variety of sugar-free foods, they may be a cause of your troubles. The 75-100-calorie limit on sweet treats (which includes foods containing sugar alcohol) will help you avoid this unpleasant side effect. 

Start slowly . Most diets encourage the consumption of fiber-rich foods. You may need to approach this slowly, though, starting with a half cup per day of gas-producing foods like Crucifixions vegetables (broccoli and cabbage, for instance) and beans. Gradually increase the amounts of these foods as your body adjusts to them (usually in a matter of days or weeks). 

Cut back on fiber supplements . Taking a daily fiber supplement may also increase gas production. Try easing up on your daily use of these supplements and see if your gas problem clears up. If it does, you may want to cut back on your dosage of these supplements and concentrate more on getting fiber from natural food sources. Be advised that if you are taking fiber supplements, you should drink plenty of water throughout the day to aid in their digestion. (Also, if you are using a supplement because your doctor has suggested you do so, do not discontinue it without first talking with your doctor ) . 

Pay a visit to your doctor . If you follow this advice but continue to experience uncomfortable gas, it may be time to see a doctor. Excessive gas production can also be attributed to lactose intolerance, irritable bowel syndrome, or antibiotic use. Your doctor can help pinpoint the problem and determine a suitable course of action.

Obesity causes cancer

Body fat, known to trigger problems related to diabetes and cardiovascular diseases, is also a potential cause of different types of cancer. Excess fat leads to a high body mass index (BMI - the percentage of fat in proportion to weight and height of a person), which increases the risk of colon cancer by 55 percents. Women with high BMI are susceptible to developing uterus or breast cancer by over 50 per cent.In both the sexes, being obese increases the risk of cancer of the esophagus, kidney, gallbladder and pancreas. Fat is considered to be a source of hormones such as estrogens. This hormone is responsible for endometrial and breast cancer. Excess fat may also lead to out-of-control cell multiplication, which is basically triggered through high insulin-like growth factors. The balance of the immune system is disturbed.


So weight control can reduce cancer-related deaths.

Dealing with ALCOHOL in your family...

Every family faces problems, big or small. And if the skeleton in your family closet wobbles out with a glass in his hand, then you may want to do something about it. It's difficult to see your kin in such a bad state. Here's how to help an alcoholic.

Let's talk If there's a problem, you have to talk about it first. The most important thing is to get the person to acknowledge the problem. It's only once you pass this phase that you can actually get down to helping the person.

Distraction is key Your kin may be suffering from depression or may just be feeling lonely. This is why he's finding his companion in alcohol. Involving the person in any kind of activity can distract him from the need to succumb to alcohol. Enrol him in a hobby class or let them help around the house. This way, he won't have any time to think about liquor. 

I'll be there for you Let him know you will be there for him through the thick and thin. Make sure you show solidarity. It helps overcome the biggest of obstacles. You've to stand strong and be the patient's moral support in his time of need. This is a great motivational factor for an alcoholic.


Doctor, doctor, help, help! If the condition is really severe, you will need to see a doctor for rehabilitation.  The toxins will have to be flushed out. Since withdrawal symptoms are painful, it's best if the patient is rehabilitated and joins a support group.

None of this will work until the patient is ready to acknowledge what a mess he is in. Only then, you can help him overcome the problem. So, make sure he accepts his problem first.

Green tea improves quality of life

A new study has suggested that drinking green tea and practicing tai chi may promote bone health as well as reduce the risk of inflammation in postmenopausal women. 

Get off the treadmill!

The great gym rush has slowed down and pumping up adrenalin is too much pressure. Rani Mukherjee has moved away from the treadmill and is breathing easy with yoga. Kareena Kapoor, Tusshar Kapoor and Saif Ali Khan too are stretching to surya namaskars.

As modern yoga and spiritual gurus take the body to the next level, it's no longer about how you look but how you feel.  

The focus now is on emotional rejuvenation and physical toning. 

Just achieving body toning isn't enough. It's a cleansing without punishing the body. And you can do it at home or in open spaces, rather than in a cramped air-conditioned environment.  It's a feelgood way of living.


Spiritual exercising is about the mind toning the body. It's not just about yoga. You could go for a super walk and come back energised. The focus is on grace and strength. Hardcore gymming is exhausting for everyone. The goal is to go from understanding how to control the body and mind to a higher level of consciousness. You just have to find your personal exercise formula right there in your home. It's fun, it can help you look marvelous or feel marvelous. You could be relaxing one minute and be dancing to any of ur fav songs the next. The idea is to relax and as you relax, you heal. Being at the gym is a rat-race, you're running fast, you don't relax at all. You can't heal by punishing your body, you need to surrender it to peacefulness.


Osho always believed, 'Learn to melt your body, mind, soul; find out ways when you can function as a unity'. 

Fact is, modern man is stressed out physically and mentally; hence, there is no unity. He is divided. When we practice gentle meditative exercises, we begin to see extraordinary colours, smell uncommon perfumes and hear unheard of sounds. In fact, the whole chemistry of the body undergoes a sea-change. The body begins to perceive things in a different way altogether. All the electric circuits of the body change.

We sit in noisy offices and work out in noisy gyms and thus, even the worked out body feels the fatigue. From Tai Chi to Aqua Aerobics, people are discovering alternatives to the treadmill. The fatigue also exists because there's unhappiness over the gym body, which is exhausted due to muscle contractions with no stretching. The shift has to be about how we feel, not how we look. The focus should be on being mindful about what we do, which will energise us.

Don't waste your energy on the treadmill tuned into the iPod, connect with the power of feeling. Look beyond the Om and the asanas too, look inward, tone your muscle and stretch that mind. You will feel powerful physically too.


We're working out hard in offices, we're working out harder in gyms — our muscles are screaming, not relaxing. We're injuring our minds and bodies on the treadmill and not releasing the stress. 

We need to learn about our bodies. The focus has to be release from stress, there's no one standalone physical therapy that works and everything is personalised for the individual body."


Breathe easy and let your mind regain control over your body!