YOU ARE WHAT YOU DRINK

• Say bottoms up to water, fruit juice, vegetable juice, milk, unsweetened tea, black tea, green tea and sport drinks.
• Add slices of cucumber, lemon, sweet lime or other citrus fruits to your stored drinking water for a refreshing taste.
• Consuming herbal tea helps you achieve a more relaxed state of mind, fights digestive problems, provides a cleansing action within the body, promotes overall wellness and energizes you.
• Drinking too much water can lead to a condition known as water intoxication and to a related problem resulting from the dilution of Sodium in the body - hyponatremia.
• Fruits are better than juices, as they not only contain fluids but also satisfy hunger pangs.

STEP 4 : ASHWA SANCHALANASANA

• with your palms on the ground, inhale and move your left leg as far from the body as possible.
• Bend the right knee forward.Your right foot may be planted between your hands.
• Now,raise your head and look as far back as possible.
• Keep your chest out and inhale.

BENEFITS :

• This pose helps massage your internal organs and boos their functionality.
• It also strengthens your leg muscles, thus creating proper balance.
• It helps your mind too, by calming and stabilising it.
• Regular practice can counter throat problems.

PADHASTASANA-Step 3 of SURYANAMASKARA

• Exhale slowly and bend forward.
• Try and place your palms on the ground , besides your feet.
• Try to touch your knees with your head but make sure you don't bend your knees.

BENEFITS :

• Beneficial for increasing height for those under 20 years.
• Strengthens the back,abdomen and leg muscles.
• Enhances spinal flexibility.

HASTAUTTANASANA-Step 2 of SURYANAMASKARA

• Inhale deeply and raise your arms upwards.
• slowly stretch your hands backwards, beyond your head,keeping elbows straight and bending the back at the waist. Your arms should touch your ears. Hold this position for as long as you can, arms outstretched.
• BENEFITS :

1. The lifting and stretching of the arms helps the muscles in your arms.
2. Your shoulder becomes strong and flexible.
3. Your digestion improves as the stomach gets toned while stretching.
4. It improves your vision.

SURYA NAMASKAR

• Complete yogic sequence that strengthens all body parts and joints.
• it increases elasticity and keeps us free from ailments.
• It boosts brain, heart and nervous system health.
• Stomach, liver, lungs, pancreas, spleen, gall bladder , intestines and spine get strengthened.
• It fosters mental peace and vital bodily energy.
• The elasticity of the spine is particularly enhanced.
• To be performed in the open, early in the morning and while facing the rising sun.
• While performing these steps, imagine the solar energy entering your body gradually. Feel revitalised and all set to take on the day that lies ahead.
• Perform surya namaskara on an empty stomach.
• Do it everyday, without fail.
• alwas perform the entire sequence in one stretch.
• Dont overstretch,but try to get the posture right.

• STEPS :

1. PRANAMASANA.
2. HASTAUTTANASANA
3. PADHASTASANA
4. ASHWA SANCHALANASANA
5. PARVATASANA
6. ASHTANGA NAMASKARA

PRANAMASANA :

• Face the sun and stand erect.
• Keep your heels joined but the front part of the feet a little apart.
• Bring together your palms in namaskar mudra at the centre of your chest.
• Keep your elbows close to the ribs.
• close your eyes gently.
• This step calms your nerves, eases tense muscles and gives a sense of overall balance.

WATER CHESTNUTS ( सिंघारा)

• They are a good source of potassium and fibre.
• Low in sodium and fat content almost zero.
• They are high in carbohydrates.
• Difficult to find another vegetable combining the sweet flavour and crunchy texture of water chestnuts.

WATCH THAT BREATH

• The real problem of modern man is that he has forgotten how to breathe right.And the fast pace of life only worsens the problem.
• Most people have forgotten that sufficient inhalation is vital for healthy physical, mental and emotional life.
• People today survive on very little prana and find themselves under tremendous stress.
• They rush to vipassana classes, where they are asked to watch the coming and going of their breath.Vipassana is a very powerful meditation technique. However it must be done properly to achieve results.
• FIRST, they must learn to make their breath, long , deep and full so that their entire being comes fully alive, vibrant and healthy.
• In Vipassana, people are supposed to continually watch their breath thoughts, feelings. Instead what actually happens is a Mahabharata of emotions and they forget to watch their breath. They get caught in a cyclone of thoughts and more thoughts and their bodies become more stiff and dead. This kind of vipassana only makes you insensitive and stoic. It lulls ou into thinking that stress has vanished.
• Vipassana can only be joyful if it is full of prana.Before entering vipassana, oxidise your body through deep rhythmic breathing.Be full of energy. Then you can be ready to sit and watch the natural flow of your breath. Then you do not have to make an effort to breathe.
• Breathing happens by itself and you watch it in passive alertness. And then magic happens, Your stress evaporates and you feel very calm, but not dead or insensitive. You are more energetic, alert and alive.
• Just watch your breath going in and going out. There are four points to be watched :

1. Sitting silently, begin to see and feel the breath. The breath going in, that is the first point.
2. Then, for a split second, when the breath is in , it stops.That is the second point.
3. Then the breath turns and goes out. That is the third point.
4. When the breath goes completely out, it stops again , for a split second. That is the fourth point.
5. Then the breath starts coming in again. That completes the cycle of breath.

• If you can watch all these four points you will be amazed at the miracle of such a simple process. Your mind is not involved. Watching is not a trait of the mind, but of the soul, of consciousness. Watching is not a mental process. When you watch, your mind ceases to be.
• In the beginning, you will often forget that and the mind will come in and start playing games. When you realize this, just go back to watching your breath. Again and again, go back to watching. Slowly, the mind will interfere less and less.
• AND WHEN YOU CAN WATCH YOUR BREATH FOR 48 MINUTES CONTINUOUSLY, YOU WILL BECOME ENLIGHTENED.
• You may think it is not very difficult, just 48 minutes. It is, however,very difficult. In barely 48 seconds, you will fall victim to the mind several times over.
• inthe beginning, you will not be watchful for more than 60 seconds. In just 60 seconds you will fall asleep many times and forget about watching your breath. Sundry thoughts will take you far away and suddenly you will realize that ten seconds have passed. But slowly, it is a knack, not a practice, you imbibe it.

THOSE FEW MOMENTS WHEN YOU ARE WATCHFUL ARE OF SUCH EXQUISITE BEAUTY, THAT ONCE YOU HAVE TASTED THEM, YOU ARE LIKELY TO COME BACK AGAIN AND AGAIN, NOT FOR ANY MOTIVE, BUT FOR THE SHEER JOY OF BEING THERE, OF BEING ONE WITH YOUR BREATH.

BITTER GOURD ( KARELA )

• Karela is your ticket to holistic health.
• One of nature's most bountiful gifts.
• Enhances your digestion, metabolism, circulation, immunity and robustness.
• Full of essential minerals like calcium, potassium, phosphorus,iron, copper and vitamins A, B1, B2 and C.
• Regular use helps avert complications like hypertension, eye disorders, neuritis and defective metabolism of carbohydrates.
• Cures cough and purifies your blood.
• Cures scabies, itching, psoriasis, ringworm and fungal diseases, if taken daily.
• Enhances digestion and stimulates the liver.
• Has antidotal properties.Neutralises the effect of poison. It is also useful in liver damage due to alcoholism.
• Reduces fevers.
• Helps fight constipation.
• Contains plant insulin, which lowers blood and urine sugar levels.
• Increases body resistance against infection.
• mixing 3 tbsp of fresh leaves of bitter gourd in a glass of milk helps cure piles if taken for a month.you can also apply a paste of its roots over piles for quicker healing.