December 14, 2021

3 Yoga Asanas For Beginners

Author By - Asmita Bhattacharjee Categories fitness health meditation power yoga restorative yoga yoga yoga asanas yoga poses
Tree Pose Or Vrkshasana

If you have just begun yoga, you would soon notice its benefits such as muscle balance, flexibility, etc, as well as the reduction of stress and anxiety. While there are several exercises and postures to begin with while you are starting out, in this article, we are going to talk about some common and popular exercises for beginners that are recommended by experts for a holistic development of your mind and body. Read along to know more!

  • Cat-Cow Asana

If you have issues with your lower back, chest or shoulders, the cat-cow asana is going to be extremely beneficial for you. It helps awaken the spine and get rid of back and shoulder ache. All you have to do is sit on your knees and hands, with the fingers rested wide apart. Your weight should be distributed evenly between your both hands. Next, take a deep breath and push your back upwards while bringing your chin towards your chest. You would be able to feel the stretch right from your neck muscles to the end of your spine. Complete the posture by exhaling and lowering your back gently to form the shape of a scoop. Your head should be tilted upwards before releasing it back. With regular practice, you are going to notice a considerable difference in the flexibility of your spine. 

  • Vrksasana or Tree Pose 

This is one of the most effective postures of yoga. Start by standing straight with your hands on your sides. Next, move your hands upwards and join them above your head to form the prayer position. Keep one leg stable and tilt the other leg upwards to rest your feet on the inner thigh of the fixed leg. Hold the position for about 30 seconds before repeating the same with your other leg. This is a great stretching exercise for your whole body. It would help stabilize your body and maintain body balance. 

  • Sukhasana

This is one of the easiest yet beneficial asanas for relieving your stress and refreshing you both physically and mentally. You would simply have to sit straight with your legs crossed. Place your hands on your knees, palms facing upwards. Next, close your eyes and do deep breathing. This is a very essential part of meditative yoga as well. You can start by holding the asana for a duration as short as 10 minutes. With time, you should extend the duration of the meditation for better results. This would have a positive impact on your body and mind as a whole.

December 12, 2021

Mental Health Benefits Of Chamomile Tea

Author By - Debbie Gobin Categories chamomile tea fitness health mental health
Chamomile Tea

Chamomile herb not only has immense benefits as far as Aromatherapy is concerned but has uses when utilised as an ingredient for making tea. It has an extremely soothing odor and the plant has beautiful white flowers as well. There are a lot of physical health benefits of chamomile tea such as treating stomach issues. However, not many people are aware of its profound mental health benefits as well. Before we talk about these benefits, let’s talk about the process of preparing chamomile tea. 

If you want to make chamomile tea at home, you would first have to dry the chamomile flowers. Next, you would have to brew the dried herbs in boiling water and strain the mixture in a cup. Before serving, simply add some honey to complete the procedure. Now, let us discuss the mental benefits of this tea. 

  • Aids Sleep 

Insomnia or not being able to sleep is one of the main symptoms of a number of mental health issues like stress, anxiety, depression, etc. However, studies have shown that if you make it a point to sip on chamomile tea regularly before going to bed, your insomnia is going to disappear and you would experience sound sleep. This happens because chamomile tea is known to contain an antioxidant named apigenin. This is responsible for promoting sleep, thereby relieving your mental illnesses. 

  • Reduces Stress

Stress leads to a lot of negative emotions that can further disturb us. It can lead to restlessness, excessive fear or nervousness, and lack of concentration as well. However, there are a lot of evils in our daily lives that lead to stress. These can range from lack of self-belief, fear of the unknown, overthinking, etc. If you have been facing similar situations, chamomile tea would surely rescue you. Studies have shown that drinking chamomile tea would not only refresh your mind but it would also help you stay away from thoughts and assumptions that might cause stress.

  • Reduces Menstruation Anxiety 

It is known that before menstruation begins and while menstruation, menstruators face a lot of bodily as well as emotional issues. Rising stress levels is one such issue. This mainly happens due to the hormonal imbalance that characterizes the process of menstruation. The anxiety caused can turn out to be extremely problematic for menstruators because it hampers their overall well-being. However, according to experts, menstruators can reduce their levels of anxiety if they consume chamomile tea. Apart from this, chamomile tea is also known to relieve menstrual cramps before and during periods. Thus, chamomile tea is an essential for menstruators. 

December 11, 2021

3 Vital Benefits Of Yoga

Author By - Asmita Bhattacharjee Categories fitness health restorative yoga yoga yoga asanas yoga poses
Yoga Asana

Yoga is not just a way of physical exercise but it’s also great for taking care of our mental health. If you are not looking for physical workouts but want to achieve your fitness goals in an organic manner, you should certainly opt for yoga. It offers great benefits for people irrespective of their age. Moreover, yoga is also recommended for people who’ve recently been through a major illness such as a surgery or a chronic disorder because of its rapid healing properties. In this article, we are going to talk about certain benefits of yoga. Read along to find out. Improves Flexibility 

1. Improves Flexibility 

Yoga is extremely beneficial for relieving pain and improving mobility and flexibility. Diminishing flexibility is a very vital issue for aging adults since this gives rise to several types of pains and sores. However, yoga is known to slow down this process and improve flexibility in the ageing years. It’s often thought that one has to perform high intensity postures for achieving flexibility. But this is not true. Yoga is a form that promotes flexibility even if you begin with the most basic postures. 

2. Promotes Mental Health

Mental issues like stress and depression are quite common nowadays and what could be better than yoga for curing them. However, practising yoga physically is not enough if you want to relieve these issues. Meditative yoga is also essential for the same. You would have to practice breathing exercises regularly, as well as activities like chanting and sound baths. Studies have shown that yoga is capable of stabilizing the symptoms of anxiety and depression. It calms the nerves and thereby ensures sound sleep as well. Insomnia is one of the major symptoms of stress and depression.

3. Provides Strength

Most people associate yoga with flexibility and stability. However, not many are aware of its strength-building features. It is recommended for people who become weak as a result of certain chronic illnesses because of its ability to provide the body with its lost strength. Chair yoga or Adaptive yoga are the forms of yoga appropriate for such people. Moreover, strength-building is the reason its good for children and older people who need strength and balance more than anyone else. 

December 10, 2021

Vetiver Oil For Aromatherapy

Author By - Asmita Bhattacharjee Categories aromatherapy essential oils meditation mental health therapy vetiver
Vetiver Essential Oil

Vetiver, also known as khus, is an aromatic shrub with a strong scent. It is highly healthy for both physical and emotional health. Chrysopogon zizanioides is its scientific name, and it belongs to the Poaceae family. Vetiver is an important aspect of Ayurveda, and its odor is thought to refresh the mind and senses. Vetiver’s skin and bodily advantages are just as significant as its mental benefits. In this post, we’ll look at how Vetiver is used in aromatherapy and how it can be beneficial to our health. Read along to find out more! 

What Is the Best Way to Use Vetiver? 

It’s perfectly safe to vaporize Vetiver by distilling it for a while because it’s an aromatic ingredient used in aromatherapy. Inhaling the lovely odor of Vetiver after it has been released from an Aromatherapy diffuser is one of the most typical ways to take advantage of this.

Another approach to use Vetiver oil and reap its benefits is to apply it topically. It’s important to keep in mind, though, that you shouldn’t use Vetiver oil alone. It has to be diluted with the help of a carrier oil. Coconut oil and jojoba oil are two oils that can be used as carrier oils. To prepare the oil, combine two drops of Vetiver oil with 10 drops of carrier oil and apply directly to your skin for noticeable results after a few applications. If you’re comfortable with it, you can gradually increase the proportion of Vetiver oil. 

Vetiver can also be used for cosmetics purpose. It must be diluted into a cream or lotion in order to moisturize and hydrate the skin. Furthermore, it aids in the reduction of cuts, wounds, wrinkles, stretch marks, and other skin imperfections, as well as the promotion of an even skin tone. This is possible because of its properties as an antiseptic. Apply it to your skin with a cotton pad on a regular basis for the greatest benefits. This would aid in the removal of clogged pores and any contaminants, hence encouraging collagen synthesis. Collagen is believed to maintain our skin supple and healthy by increasing its elasticity.

December 8, 2021

What Is Dialectical Behavior Therapy?

Author By - Asmita Bhattacharjee Categories DBT fitness health mental health professional help psychotherapy therapy
Practicing Core Mindfulness

Dialectical Behavior Therapy or DBT was initially meant to treat patients with BPD or borderline personality disorder but with time it has been modified to cure certain other mental health disorders as well like PTSD or post-traumatic stress disorder, eating disorders, or substance use disorders. It is a branch of CBT or Cognitive Behavioral Therapy and its main goal is to mend the way people view their relationships with the people who surround them, improve the way they communicate and deal with stressful situations, and how they choose to carry themselves in the present time. 

Important Techniques Of Dialectical Behavior Therapy 

  • Distress Tolerance 

This is a way of therapy that allows patients to handle themselves effectively in crises. The key to maintaining sanity is the ability to accept situations and act according to them, without disrupting your mental balance. You would be coached to deal with extremely intense emotions that tend to overpower you. You would learn to stay calm and have a positive attitude, no matter what. Some very important ways of distress tolerance are self-assurance and belief, distraction, and thinking about objects or people who make you feel at peace. 

  • Core Mindfulness 

One very important aspect of DBT is the development of mindfulness in an individual. Practicing mindfulness would enable you to live in the present and experience moments as they come to you. It would help you focus on yourself and your emotions in accordance with whatever happens around you in a way that wouldn’t harm anyone, including yourself. This is a technique that’s capable of preventing impulsive decisions and actions that people subject themselves and others to, as a coping mechanism. 

  • Interpersonal Effectiveness 

More often than not, people face issues in their relationships because they’re unable to speak their hearts out to the other person and showcase their true feelings. They tend to normalize bottling up their emotions to avoid problems. However, this is a very unhealthy way of dealing with problems. Interpersonal effectiveness is a part of DBT that enables individuals to stand up for themselves and express their views while maintaining peace. It would help you respect your own as well as others’ opinions more than you used to. 

  • Emotion Regulation 

This is a way of being able to identify your own emotions and the root causes of those emotions, to regulate them in difficult situations. Once you’re able to recognize and analyze your actions as a reaction to certain emotions, you would be in a better position to deal with them.

1 2 3