Category Archives: Stress Free

Must Know Tips for Exercising in Hot Weather

When it comes down to the months of blazing heat, exercising also gets tougher. Whether you are hitting the gym, running, biking or even walking, during summers you feel the heat, as the moisture increases in the air. You can follow some of these tricks to avoid those sticky summer workouts.

Must Know Tips for Exercising in Hot Weather

Be flexible

Become a bit conscious about checking the weather, and find out when are the temperatures lowest throughout the day. Sometimes it’s early in the morning, late in the evening, so you’ll need to rearrange your schedule to exercise during the coolest time of the day. The best time still is to workout in the morning, as during rest of the day can focus on your work.

Drink water all day, not just before and after the workout

As the heat wave is soaring across the country, it is important to stay hydrated. Drink at least four to five liters of water as it will prevent you from feeling dizzy, stomach cramps, headaches, and sunstroke.

Change the type of workout

During these super boiling and blistering days, choose cooler cardio activities liking cycling in the wind or swimming. Just remember to stay hydrated so that you don’t feel thirsty while working out.

Exercise in cool places

Hit the jogging parks or gardens. It becomes more pleasant than going down the sunny streets until and unless the gym is your second home.

Shorten your workouts

Summer isn’t the best time to exert yourself, so if you can handle till 20 minutes of a workout, then also it’s fine. You can exercise twice a day in such conditions.

Slow down your pace

If you’re setting a target of an hour workout then move with less intensity or do intervals to avoid overheating. Remember, it’s completely fine to take breaks.

Be Indoors

Now is the best time to get a membership at an air-conditioned gym. These days the subscription is at an affordable rate, where you get the latest equipment and most importantly you burn calories in peace.

Take Charge Of Your Health With Ayurveda

Ayurveda, an ancient system of treating illness and keeping your body healthy, centers on maintaining the balance between body and mind to keep it healthy throughout different lifestyle practices. Ancient teachings comprising to have a balanced diet in order to lead a healthy life is prevalent in today’s time as the fast moving lifestyle of people has made it almost impossible to cope up and take a look at the deteriorating lifestyles of people. Taking charge of your health with the help of Ayurveda is predominant and plays a dominant role in keeps your Doshas in balance.

Oil your Body

Massaging your body with ayurvedic oils brings an immediate aid to the body as it not only improves the skin texture but also improves sleep and allows your doshas to come in balance. Oiling the body also benefits your mental stability and helps to reduce stress. Application of oil also works as an antidote as it penetrates well allowing the body to release toxins and relax.


Consuming warm and fresh food
When there is much stress in your life, it shuts down the functioning of the digestive system. When food is fresh and warm, it is easier to digest it. Fresh flavours of the food are much satisfying and healthy as they do not have preservatives in them. Consuming warm and fresh food on daily basis allows and helps your digestive system to functioning in a chronological order, avoiding digestive disturbances.

sodium fresh foods

Meditate to improve Mental health
Performing meditation reduces your stress busters and keeps your mental health in a balanced position. Meditation gives your mind complete nourishment and a deeper relaxation too. It is much emphasized that through meditation, there is synchronization of the left and right hemisphere of the brain that helps to work better, creating a calm and happy aura.


7 Proven Ways To Improve The Life Of Your Eyes

Eyes! “Your eyes speak the truth when everything else is a lie” That is what eyes do. Our eyes express, feel, cry, lie, and even love. These beautiful pair of gift should be cared for and it’s our responsibility to make the moves to keep them safe and secure.


Healthy eyes live longer. Without making much delay one should explicitly follow the suggestions for fit eyes:

1) The Right Glares to Stare..

Wearing the precise optical glasses while driving or even having a brisk walk out in the sun or a breezy day will help you keep unwanted elements out of the way of your eyes. Even while reading and functioning on your computer make a habit of wearing spectacles.

2) Quit.. Quit.. Quit..!

Quit smoking ASAP! Your eyes are endangered if you are not breaking up with your smoke soon. The ashy particles along with nicotine contains, carbon monoxide, Hydrogen cyanide, Arsenic, DDT, Tar, formaldehyde, Ammonia.. Should we go on..?

3) Rest and Be Thankful

Your eyes bear pressure and stress the whole day, it needs adequate amount of rest which it deserves righteously. Hence, sleeping for minimum of eight hours out of the twenty four will be worth thanking yourself later.

4) Cleanliness is Godliness

A clean ambience is always less of a hazard to health. Keep your hands and towels clean. In a day they come in contact with your eyes an ample of times. So make sure they are used unsoiled.

5) History matters!

When it comes to keeping your eyes at stake, you should be aware of the family record for eyes. Any hereditary disease related to eyes should be known for early precautions or later treatments.

6) Health requires Healthy food

When it comes to eating, there are certain foods which one should consider consuming for a good healthy pair of those blinkers. Fish, eggs, beef, vegetables with greens, citrus fruits, nuts, legumes, sunflower oils etc are just a few from the list to chase if healthy eyes are meant to you.

 7) The Last Best resort – YOGA!

Yoga is where everyone’s search for good health ends. Yoga has a plethora of poses that does help to keep up your eyes robust, like Palming, Blinking, Sideways viewing, front/back/up and down viewing, Rotational viewing. Many untoward infections, Glaucoma, Cataract and other problems because of stressing of ocular muscles can be overcome easily with customary practice of these yoga work outs.


Make sure that your rest of your life is seen in complete health of your eyes by you. Without complaining start following these simple rules towards happy eyes! *wink*

Yoga And Migraine

migraine-men-pain-400x400Headaches that usually range from moderate to high intensity, with an experience of pain usually on one side or other half of head are characterized as migraine. This neurological disorder can last from 2 hours to 2 days where the person becomes extremely sensitive to light and sound and suffers from several symptoms like nausea, vomiting, physical pain, etc.

Though there are a large number of ways to treat migraine using medications, they usually have an after effect or side effect that leaves the person suffer effects like drowsiness. Thus an alternative way to treat migraine is to go all natural. This natural way is the “Yoga way”.

Yoga to the rescue!

As we all know yoga is an ancient technique that has been existing since ages. As it is a combination of several breathing techniques and postures together having no side effects, it is a great way to overcome migraine. If you Practice these simple yoga asanas everyday, you will be ready to fight back the next migraine attack:

Hastapadasana (Standing Forward bend)

This yoga asana is a great pose to deal with migraines. The pose involves you to stand forward bending down that helps invigorate the nervous system to calm your mind and also helps increase blood supply.

Setu Bandhasana (Bridge pose)

This yoga asana helps you to relax your mind, calm your brain as well as reduce anxiety and stress. The blood rushes to the brain while you perform this asana that helps you relieve pain and migraine. It also helps you keep your blood pressure in control.

Balasana (Child pose)

This yogasana helps you stretch your hips, ankles, thighs and calms your mind that helps you relieve stress and migraine pain. As the name suggests child pose is an amazing stress buster that helps you calm down your nervous system and further effectively reduce your migraine pain.

Marjariasana (Cat stretch)

This asana is known to relax your tense muscles which in return is an effective way to get rid of your migraine pain. It not only improves blood circulation but also helps you relax your mind and beat stress that further improves your breathing.

Paschimottanasana (Two-legged Forward bend)

This asana is also known as the two legged forward bend. It helps you relieve a severe migraine headache and stress by calming your mind and brain.

Adho Mukha Svanasana (Downward Facing Dog pose)

This downward facing dog pose helps you increase your blood circulation of the body and brain and thus relieves severe migraine pain and headache.

Padmasana (Lotus pose)

The lotus pose is one of the oldest yogasana that helps you alleviate migraine pain and helps you to relax the mind.

Shavasana (Corpse pose)

By bringing your mind into a deep state of meditative rest, this yogasana helps you rejuvenate your body to a great extent. This further helps you reduce your migraine pain to great extent.

Following and practicing the above mentioned yoga postures will definitely help you lessen the impact of your migraine attack and in the course stop them permanently. So what are you waiting for? Repose everyday for sometime, roll out your yoga mats and shut migraine out of your life permanently!

10 breathing exercises to alleviate your headache

Breathing exerciseHeadaches are common. All of us experience it once in a while.However for relief from headaches, you have to know your own breathing style and change it in a way that it helps you to relax. Our breathing patterns are usually disrupted due to stress or unwanted changes in emotions. Below mentioned are a few relaxation exercises that will help you overcome headache.However you have to make sure that you are at ease and you do them in a quiet surrounding where there is no distraction.

1. Kapalbhati: To heal chronic headache or any kind of pain, Kapalbhati which is an excellent remedy acts as an excellent breathing exercise. Sit in padmasana and close your eyes.Rest hands in gyan mudra and focus on lower abs.Quickly inhale followed by slow and smooth exhalations.Complete kapalbhati with a cycle of deep inhalation and powerful exhalation.

2. Anulom Vilom: This is one of the most effective breathing techniques which is an ideal distressing mechanism for headaches that also restores your nervous system and helps improve circulation in your body. You have to sit in padmasana.Lift your left hand and make pranayama mudra using your palm.close your left nostril with left hand thumb and take a deep powerful inhalation using your right nostril.Now close right nostril and exhale through left nostril.Now keeping right nostril closed, powerfully inhale through your left nostril.Close your left nostril and exhale through your right nostril.Repeat this for several cycles

3. Bumble Bee Breath: To calm the mind, this method involves covering your ears with fingers and then making a humming sound like a have to sid in padmasana and put your hand on thighs.put index finger on cartilage of each ear and then inhale powerfully.As you exhale,apply pressure on cartilage while humming like a bee.Repeat this proces for 7-10 times.

4. Sitakari-Hissing Breath: This breathing exercise is very popular for curing have to sit peacefullu letting your upper and lower jaw meet with the teeth touching each other.Without moving your jaws, breathe in through teeth to allow cool air reach your lungs and repeat this process for several times.

5. Ujjayi-Victory Breath: This exercise is a part of pranayama and used to beat a bad headache.Overall it is a great breathing exercise.Sit down on the floor and slowly inhale air to fill your ribcage and stomach.Try lifting your upper body without letting your stomach expand outwards.Exhale all the air out of the body and repeat this process for several times

6. Abdominal Breathing: This breathing exercise helps relieve pain in the body.It is a great breathing therapy for headache which can be done for 5-10mins to achieve relaxation.Sit down in padmasana and think of a place right below your navel. Inhale air into it filling your abdomen and then let it out.Each Time you will feel more relaxed as you slowly exhale.

7. Rhythmic Breathing: If your breathing pattern is fast and short,you should start taking long slow breaths.Sit down and inhale air through nose till the count of 8.Hold your breath for the next 4 counts and later exhale air for the next 8 count.Continue this process to feel relaxed.

8. Bhastrika-Stimulating Breath: This technique of yoga helps you increase alertness. one needs to inhale and exhale rapidly through nose. This technique is a great energy booster for the body as well as headache. Sit in padmasana and rest your hands on thighs. Lift your left hand and shape your palm into pranayama mudra.close left nostril with thumb and deeply inhale and exhale quickly with maximum force possible through right nostril for 10 times. keep your right hand on your abdomen and with the 10th breath inhale and exhale deeply through right nostril.repeat the same with left nostril.

9. Breathing And Visualization: In a comfortable surrounding ,close your eyes, and slowly combine your breathing along with your imagination. As you inhale, imagine all the pure and healing energy of universe going inside your body and visualise all negative thoughts,stress,pain,tension etc moving out of your body as exhale.

10. Massage And Breathing:This is a great way to find some relief from that headache. For this you’ll need to massage your acupressure points while breathing deeply. Some of the acupressure points you can massage include the space between the big toe and second toe,the webbing between the thumb and forefinger and middle of the forehead.

Beat the Heat and Stay Healthy during summer

Long bright sunny days are the best thing after the chilly winters. Flowers are in full bloom around this time and everything looks beautiful and colorful around. It’s summer time once again! But this extreme heat can affect anyone, including the young and the healthy. So the best way to beat the heat is…to plan and make your summer the best and healthiest one. Here are some ways that are simple but useful to stay healthy and happy this summer.

1. Stay hydrated – this one certainly tops the list. This is because though it’s a simple tip, yet oft forgotten one. Drink plenty of water or other non-alcoholic beverages like buttermilk, fruit juices or sattu. One of my favourites – give your diet a berry boost by having just a cup of berries (blueberries, strawberries) a day. They’ll help you load up on antioxidants, which may help prevent damage to tissues and reduce the risks of age-related illnesses. Blueberries and blackberries are especially antioxidant-rich. A big bonus: consuming lots of liquid and water helps prevent heat stroke which is a severe heat fever during summers.

2. Take up an outdoor activity. This one may sound strange as more often we are told to avoid strenuous outdoor activities. But in my opinion it is best to continue with those; albeit in the cooler parts of the day. For eg – an outdoor walk early morning (after all its really chilly and dark in winters) or how about a swim in the pool to stay cool and activeJ?

3. Be good to your eyes and skin – Now all outdoor activities can be enjoyed if we take some small precautions for our skin, body and eyes. Simple loose fitting cotton clothing that is light in color so as not to retain any heat is preferred. Applying sun screens is great for the skin to protect it from Sun’s UV rays. Pep up that cool look with some dashing hat and sunglasses and you are already a fashionista!!

4. Don’t forget to sleep well – Just because its vacation time for kids we often tend to stay up late during nights. But actually its best to avoid this urge and instead sleep well at the regular bed time. That ways our wakeup schedule is not hampered and we wake up fresh as a lily on a bright sunny morningJ.One small tip avoid alcoholic beverages in general during summers and have atleast 3-4 hours before bedtime.

5. Its vacation time so make the most of it- This one is as much for parents (working or otherwise) as it is for kids. Planning for kid’s summer time and camps is a great idea – but how about implementing it for us too? Most kids are off school during summers and hence take advantage of summer’s slower schedule by using your vacation time to unwind. This is a good time to actually set aside sometime as the “me time” and follow a routine. After all a healthy mind rests in a healthy body only.

There they are: Five super simple ways to boost our health this summer. Try one or try them all because they are so simple and easy and to top it all – following this avoids heat strokes during summer.

Naukasana– For strong abdominal muscles and a flat tummy .

This yoga posture has been named after the shape it takes – that of a boat.

yogaHow to do Boat Pose (Naukasana)

1.Lie on your back with your feet together and arms beside your body.

2.Take a deep breath in and as you exhale, lift your chest and feet off the ground, stretching your arms towards your feet.

Your eyes, fingers and toes should be in a line.

3. Feel the tension in your navel area as the abdominal muscles contract.

4. Keep breathing deeply and easily while maintaining the pose.

5. As you exhale, come back to the ground slowly and relax.

Benefits of Naukasana (The Boat Pose)

  1. Naukasana strengthens the abdominal muscles.
  2. It helps to remove belly fat.
  3. It improves digestion.
  4. It tones and improves the health of all organs in the abdomen especially the liver, pancreas and kidneys.
  5. It strengthens the muscles of the arms, thighs and shoulders.
  6. Naukasana stimulates intestinal peristalsis.

What’s your “Me” time?

Coming back from the gym – all sweaty and after a rigorous exercise; yet it felt energetic, adrenalin high and in general happy. Well, beyond the obvious scientific reasons of exercise, heart pumping blood circulation et al; one of the main reasons that those days are some of the best days is because I was completely recharged- as a battery! Those 20-30 minutes is like a time off – time off from all sorts of thoughts like kids, homework, grocery list, office assignments etc. Whether taking a walk outside in the open or walking on the treadmill it was only my smartphone with favorite songs as good company. It was as if-  I was in my world but slightly out of it for me timejust 30 minutes. It was… my “Me Time”

With work time, partner or family time and social time all demanding our attention; we are constantly juggling our day-to-day responsibilities. Finding as little as 15-30 minutes a day of uninterrupted, relaxing “me” time is challenging at best. “Me” time allows us to De-stress, unwind and rejuvenate. Taking time for yourself allows you to renew, heal, and create reserves of energy and peace. So how can we make sure that with all these activities going on around us , we are able to prioritize ourselves first?

Here are some tips that can prove helpful in the process.

1. ME” is individual – it includes doing something that YOU like doing. It could include one of your hobbies or executing one of the goals and resolutions (after all weight loss, healthy living is a universal goal and have been in our list for quite some time) or it could be as simple an activity as looking at the sunrise and sipping a cup of hot brewing coffee!

2. Make yourself a Priority – First please realize how important it is .Look at it through another lens – taking care of yourself will make you a better parent and partner. You’ll    be more fun to be around and more responsive to your family!

OK, so you’re convinced. It’s time to take time for you. Now, when can you fit it in? Don’t wait for the time to just magically appear. It won’t.

3. Schedule Your ‘Me’ Time – it is as important as the pediatrician’s visit, the office conference call or your meeting with the interior designer. Treat it just like any other appointment. Many of us are efficient project managers in our work lives; but not so well in our personal lives. You have to build in battery recharge time. Maybe starting with at least 20-30 minutes a day is a good idea at first. And yes while you’re building into your schedule, promise yourself that you won’t waste it.

4. Don’t think of what’s coming up nextMany times while we are executing routine; we end up “planning our day”. Planning the day ahead is a good practice; but waiting for a few minutes won’t cause any harm or upheaval in the schedule. Just be present in that moment – no matter what is happening around you.

There is always that cupboard which will need to be cleaned, or a grocery list seeking your attention but for those 30 minutes – all this and more can wait.

While talking to a few friends – there were a myriad of activities available that could be considered : 

  • Sit on the porch with a cup of coffee and the newspaper. Or a cup of coffee and no newspaper. Just watch the clouds go by. No phone or calendar allowed.
  • Pet your pet. Focus for 5 minutes on cuddling with cat or dog. You’ll both feel better.
  • Put on your iPod and hit shuffle. Then just sit and listen.
  • Read one chapter of a book you’ve wanted to make time for. Keep a basket in your office or living room with a good book, magazine, crossword puzzle, or other short escapes.
  • Find a nearby park and go for a brisk walk.
  • Putter. This doesn’t mean cleaning the house or organizing your kids’ clothes. Instead, it means doing little things at home that you enjoy, like trimming the rosebush and putting together a bouquet for your office or kitchen.
  • Schedule a class that you’ve always wanted to take just for fun.

Remember these “ME” time activities are so positive that they make you feel good about yourself and contribute to building a happier you.