Category: health

One round of sadhana or practice

You start your day on a beautiful note, you are already happy because this is your time and not anyone else’s. Everyone can wait because it is 4.30 in the morning and the whole world around you is asleep. Nobody is likely to wake up, you know that for sure. For a yogi, it is very important that you are on your own, just for some time, so that you can enjoy the time with everyone around you later. You don’t want to be alone all the time!

So what do we do and how does it start? You take the yoga mat and get ready. You stand on the mat and you are thinking, what do I do? Do I do the Surya Namaskar today or a full stretch or do I do my own personal sequence? That confusion is going on in the mind and you are debating and enjoying the debate and finally you decide. And as you are doing it, you are moving your body, you are doing your warm up. Once the warm up is over, the body is naturally flowing into a comfortable rhythm of stretches. The hands automatically go up, the shoulders go up, the feet are firm on the ground and your attention is on your breath, eyes are closed and you decide- today you decide that the plan is to stay in the asanas- so you start with the Surya Namaskar.

Everyday you can decide to do something. You can do a lot of asanas one day or you decide to focus on the breath or you only move the body slowly. You will decide sometimes that to go deep into the posture or sometimes you may not be well, and have a pain or a catch somewhere and you decide to focus on that for a few minutes, dwell on that and see where it goes. Each day is a new decision on the yoga mat. The unfolding of the mat is a new story and what the body does, the mind helps out- it is far from a rote mechanism.

You start breathing, you start listening to the silent sounds around you. Actually, there are no sounds at this time in the morning, apart from one or two stray vehicles moving on the road. Your practice is going on and it’s almost like 10-15 minutes of asanas, stretches with deepening them and enjoying on the mat.

From far away, you start hearing a familiar sound which says it is that time. It is almost a quarter to five now because the birds wake up at this time. This is your company every morning, these are all familiar people to you, you are aware of these sounds. You are aware of your breath, aware of your body. You take deep breaths and continue into your asanas, continue into the movement. Something makes you continue in the asanas, you recall how you saw this person do this complicated stretch and say let me give it a try. Let me get into this complicated version of the pigeon pose and you try to get into it, you get it right on the right side of the body and not on the left side of the body- it is okay to do that. It probably needs a little more practice- it will happen eventually.

With that in mind, some happiness is swelling over within you already, some peace is turning within you and you are enjoying that. You are enjoying that your breath is becoming easier, body is becoming lighter. Now you want to sit and do the pranayam, the breathing excercises. You sit, absorb the effect of the asanas and allow the body to meditate for a few minutes, maybe 4-5 minutes then start the pranayams. You get into vajrasana, and do the first stage of pranayam with the awareness of the Ujjayi breath, slow and sure. You remind yourself that you will be doing the pranayams like a warrior. The pranayams, one by one, make you more calm and soft in the mind. Now you are done with the pranayam, you do the Sudarshan Kriya. You take a decision that you will do the Kriya like it is the first time you are doing it.

You become aware of the sohums, the in-breaths and the out-breaths. The patterns, the counts and you are lost in them and then you have reached the last round and you close your eyes and just sit. So many thoughts would have been going on all the time, so much planning going on all the time in the mind since the moment you started to climb on the mat. Now it has all vanished, it is just silent. You are aware of the birds chirping but something in the mind is silent. Very silent and calm. You don’t know how much time you spent sitting after the Kriya and meditation, but you know for sure there is no rush, nothing to rush about. There is plenty of time. Everything will be rushed during the day but this cannot be rushed. Slowly you get up, you open your eyes. A chant is forming on the lips- what is that? You say the chants, and again for a minute or two, you absorb the sounds of the chants and feel a burst of energy inside you. As if you can conquer anything, the assurance that nothing is impossible. And that calm is going to see you through the day, is going to see you through many days to come. And that is nothing but the high energy that the pranayam brings, the warm up and yoga brings. You feel the energy- it is a strange feeling but people who do this everyday, feel this. You feel new again. And this is the one round of sadhana or practice.

by Meena Waghray is a yoga teacher but she says, it was not easy to adapt it in her lifestyle. She started out being a pessimist about yoga and has gone on to become a teacher and her journey of fitness in body and mind continues. For her, yoga is not just the daily practice on the mat, rather, the losing and finding of the mind and breath to come back to harmony.

Meena is a lawyer by profession and a mediation expert, trained with the ADR Group London. Mediation according to her is the best way to resolve disputes, even before they reach the courts. Meena loves teaching and has been teaching legal studies for classes 11th and 12th at Army Public School, Bangalore.

She says, “I have two similar goals and similar sounding ones too, separated by a “t”, meditation and mediation. One is spiritual and the other is legal. The end result of both is harmony”. Meena is a volunteer/
faculty with the Art of Living Foundation facilitating Art of Living Yoga and Happiness Programs.


Food rules

We all love to change the traditional ways of making food but what we don’t expect is that we are introducing new elements in the game of cooking. Food is chemistry and what we do to it has repercussions to the end product and hence to our health. It is however a lot of fun to experiment and to explore creative foods and ideas. The problem is that traditional recipes come to us with rules and restrictions and we need to know when and why to make changes to them. Or not. Like cooking spinach with a fat and an acid to make sure the iron is absorbed in the body- something that I did on a regular basis due to tradition but this changed when I put spinach in a smoothie with a banana and yogurt. There was no fat or acid added. Spinach, a green micro-nutrient was a total loss to my system and to the process of setting up a new routine.

And consider dal or lentils.

A nutritionist I follow on instagram Sangeetha Khanna gave me some details on lentils. She posted about the lentil cheela with lots of vegetables and that got me thinking to a time when my father suffered with kidney and liver problems and the doctor suggested eating less toor dal or any dal (lentil). He was a mid-life teetotaler, so alcohol was not the reason for his liver problems. The nutritionist said this about the dal intake- “…Ayurveda has already prescribed ways to prevent the ill effects of lentils. Think about our dal ka tadka (seasoning) with asfoetida, garlic, cumin and chillies or sambar (lentil soup) that is made with tamarind and a tadka or the various fermented lentil preparations. The oxalates and purines in lentils are associated with oxalate type stones in kidney but if lentils are cooked according to Ayurveda prescribed ways and one consumes enough water, there is no need to worry.”

Thank you Sangeetha Khanna for this, and I would suggest you follow her blog and posts for more interesting information on food and nutrition guidance.

Malini Waghray is the founder, editor, immersive researcher and developer at Choosing Wellness.

The inevitable dawning of common sense

The physical body over the mental- which comes first? Is it the chicken or the egg? Or is it easier than that? I practiced the mental well being for far too long and got hit by the lack of the physical care that was needed. Hence the effort to get to the core of it and understand how both are connected.

The inevitable dawning of common sense

For a number of years, the refining of the thought process to understand a social problem (as a sociologist) was to me a far critical issue to work towards. It has been a default setting for the longest time I could remember. The idea of “seeking help” was not an option to fix this lack of understanding- if at all that came about. I always knew that the most nonsensical of the problems has a solution, if only one reads more about it or finds ways to newer understandings and the truth I might seek would unravel in front of me.

The mind-body connection, or the physical-body problem in the form of high BMI, is a new one that life has dealt in a fashion that now cannot be ignored. This is a warning sign of what’s more to come soon. On the other hand, the lack of a right mind-set that makes you a misfit in a certain circle, like your brilliant class mates in a Sociology class, was a warning sign too. I clarified concepts by reading more and more, to arrive at an understanding that not only made me the wiser but also got the grades I was looking for.

The physical body however, took a while to give me the warning sign and working to fix that is what this dashboard or a thesis is about. Contact our editor to contribute to the dashboard as a writer.

Malini Waghray is the founder, editor, immersive researcher and developer at Choosing Wellness.

What the mandala taught me.

The Tibetan monks who came from Hubli, Karnataka had this to teach today at the Princeton Center for Yoga and Health. How to do a job well, to focus on one item at any time and breathe in with it, taking it all in. They are mindful of creating the mandala- they focus on the process. The process consists of first making a draft of the mandala with the outline on the surface. Then using colored sand, pouring it into the cones with holes at the ends. Then you inhale and exhale lightly, settle down by bending into a comfortable position and start tapping the sand onto the design. You orchestrate your hands to move the cone a few millimeters a second to create the pattern- and all this while continuously breathing. This is an ongoing process for 6-8 days to create a beautiful mandala.

The whole point of this activity then is to do a job well and wait for the beauty to come through (or not). This is an example for how any piece of work needs to be done. The end result may not be a visible product like the mandala here. It could be a small task taken to it’s end, accomplished well.

After creating the mandala, there is a ceremony done to celebrate its beauty and the aspect of working and accomplishing something together. The monks then let go of the beauty in the mandala by sweeping the sand up- the work is done and done well. The essence of it is gathered while creating it -it is this essence which we find common in the doctrine of mindfulness. It is knowing that what needs to be done is a “do-now”. It is the “do-now” that one needs to focus upon, this moment. The rest will follow through.

Malini Waghray is the founder, editor, immersive researcher and developer at Choosing Wellness.

(Picture Credits: https://commons.wikimedia.org/w/index.php?curid=16371236)

about cholesterol

Target Numbers for Asian Indians to Prevent Heart Disease
Non HDL Cholesterol less than 130 mg/dl [152]
(Total Cholesterol-HDL= Non HDL Cholesterol)

LDL-Cholesterol less than 100 mg/dl [126]

HDL-Cholesterol greater than 40 mg/dl for males and greater than 50 mg/dl for females [45]

Blood pressure: less than 140/80 mm
Waist Circumference: less than 35″ for men and less than 31″ for women

What is HDL cholesterol
High-density lipoprotein is a part of the total cholesterol measurement. It is often referred to as “good” cholesterol. The recommended level for men with diabetes is greater than 40mg/dl and for women with diabetes is greater than 50 mg/dl.

What is LDL cholesterol
Low-density lipoprotein is a part of the total cholesterol in the blood. It is often referred to as “bad” cholesterol. LDL should be less than 70mg/dl for those with diabetes and/or heart disease.

Dietary Recommendations to reduce LDL (bad) cholesterol level
The National Cholesterol Education Program Adult Treatment Panel III recommends:
1. Adjust caloric intake to achieve and maintain a healthy weight. Weight gain raises LDL (bad) cholesterol and triglyceride levels in the blood.
2. Choose a diet low in saturated fat (less than 7% of caloric intake), trans-fat (less than 1 % of caloric intake) and dietary cholesterol (less than 200 mg/day) by consuming a diet high in fish (especially fatty fish), non-fat dairy products, small amounts of lean meat and/or lean meat alternatives e.g. dry beans e.g. rajma, channa, soybeans (like edamame), lentils (daal) and tofu.
3. Include food sources of plant sterols & stanols. At the recommended dosage of 2 gm per day, plant sterols reduce cholesterol absorption in the intestine by up to 30% and reduce LDL “bad” cholesterol by 10%. Plant sterols have the same chemical structure as animal cholesterol which blocks the absorption of cholesterol eaten in the diet as well as
cholesterol manufactured by the liver.
4. Increase intake of viscous (soluble) fiber to 7-13g daily e.g. oats, fruits such as strawberries, apples, vegetables such as okra, eggplant, brussel sprouts and legumes such as lentils. Soluble fiber can lower LDL cholesterol 3-5%.  It is recommended that adults eat 21 to 38 grams of total fiber daily.

Source: Indian Foods: AAPI’s Guide to Nutrition, Health and Diabetes
Edited by RANJITA MISRA Professor & Research Director, Texas A&M University

Movement

fluids

As one sits through the day at a screen without movement (like I have for the last two hours, looking at the clock) and wonder at the amazing technology- I also lock up the circulatory system in a set route and obstruct energy movement. A physical movement keeps the body fluids in motion and at the same time registers the food energy to the remotest parts of the body if one were to think of the gut as the center.

The idea of movement, be it with yoga or with cardio, strength training or zumba, the rhythm of the body changes and takes on the form of the activity. The lymphatic fluid or blood- need to circulate and that is of essence.

Remedies

HEART HEALTHY

What is heart healthy and why? Understand what it means to stay healthy! Be proactive about testing for diseases- know your challenges with genes and with your environment. Be equipped to deal with it. Coming soon- engage with your fitness calculators to enable better eating and working out. Know when to exercise more and do it. Find out about fitness classes around you and take on the extra work during the holidays. We all have the time to do it if you get it all together.

Cauliflower

I make cauliflower in the old fashioned way with potatoes sauteed in oil and zeera. Slightly crunchy, slightly caramelized with a sprinkling of turmeric, salt and pepper. It is an amazing dish that over a period of time I changed to make without potatoes altogether and it still tastes great.

Slightly crunchy and slightly caramelized sounds oxymoron-ish since if you let it caramelize, it also becomes soft and looses the crunch. The way I do it is over high heat as I put the veggies in the oil and cover it. As soon as I see the steam escape from the sides I know to take off the lid and let the vegetables stick to the bottom of the pan and in essence, caramelize it. Toss it a few times if they are not done and repeat for a couple of minutes with the lid shut.

Continue reading “Cauliflower”

An Indian salad

Salads in India are a summer solution to extreme heat. The fruits and vegetables are the juiciest during summer. The reason being that there is ample sunshine to hasten the growth and along with enough water- they reach a full growth potential.

Salads when added to the plate take on the burden of providing roughage as well as the cooling quality to the spicy food. We see a lot of salads have curds and buttermilk added to add to the cooling element. This salad is a standard one of chopped variety that uses firm vegetables most of the time. Continue reading “An Indian salad”

touristing at the mandi

I went around the mandi for my vegetables and was chased by young boys looking to sell their wares: small clips, rubber bands, candles, nadas, agarbathis. It is an incessant force at the mandi to get your work done and not be distracted by the small kids who try to make a living. They are like guides to the mandi but at the same time we are short-term visitors who lug back our goods and disappear like tourists, like onlookers.

The phool mandi in Hyderabad, Jam Bagh as the old timers know it, is one such place that has changed faces. Now we also have flower markets in Gudimalkapur one of the largest flower markets in Hyderabad that gets the flowers from Shankarpally, Chevella, Vikarabad. Things change and not remain the same and it makes for the case of wabi-sabi, the way imperfections last.