The International Day of Yoga is observed with a yoga session attended by Narendra Modi, Prime Minister of the Republic of India, at the North Lawn at UN Headquarters.
Deputy Secretary-General Amina Mohammed (centre of image) participates in the yoga session.
At left centre is Richard Gere.
According to experts, yoga promotes physical fitness by improving flexibility, strength, and balance, which are crucial for overall well-being…reports Asian Lite News
Regular practice of yoga offers numerous benefits for women in managing their health, such as it can help manage stress, anxiety, and mood swings more effectively, experts said on the International Day of Yoga (IDY) on Friday.
The International Day of Yoga is celebrated worldwide annually on June 21, following its adoption by the United Nations in 2014.
The initiative for “Yoga Day” was taken by Prime Minister Narendra Modi in his 2014 UN address.
According to experts, yoga promotes physical fitness by improving flexibility, strength, and balance, which are crucial for overall well-being.
“It also enhances cardiovascular health and supports weight management, which can be particularly beneficial for women at different stages of life. Beyond the physical benefits, yoga cultivates mental clarity and emotional stability through mindful breathing and meditation practices,” Dr Jyoti Kapoor, Founder & Director, Manasthali Wellness, told.
This year’s theme of IDY was ‘Yoga for Self and Society’, emphasising yoga’s vital role in fostering both individual well-being and societal harmony.
Emerging research showed that yoga can significantly benefit women dealing with neurological issues, the experts mentioned.
“Yoga encourages neuroplasticity, the brain’s ability to reorganise itself, which can aid in recovery from neurological disorders and improve cognitive function. Yoga’s physical postures and relaxation techniques can reduce chronic pain by improving flexibility, strength, and pain perception,” said Dr Rajnish Kumar, Senior Director and Unit Head, Neurology, Max Super Speciality Hospital, Dwarka.
In addition, experts said that whether seeking relief from menstrual discomfort, managing conditions like PCOS or menopause symptoms, or simply striving for greater vitality, the regular practice of yoga provides a holistic approach to “women’s health that nourishes both body and spirit”.
Stage 2 sleep is a deeper stage of sleep than Stage 1. It is characterised by the presence of sleep spindles and K-complexes, which are brainwave patterns that help protect sleepers from being easily awakened by external stimuli…reports Asian Lite News
Sleep is a fundamental aspect of our lives. It is a natural process that rejuvenates our bodies and minds, allowing us to function optimally during our waking hours. However, not all sleep is the same. In fact, sleep consists of different stages that play a crucial role in our overall well-being. Understanding these stages can provide valuable insights into the quality of our sleep and help us take steps to improve it. Priyanka Salot, Co-founder of The Sleep Company has explored the four stages of sleep and what you should know about them.
Light Sleep
The first stage of sleep is characterised by a transitional state between wakefulness and sleep. During this stage, you are easily awakened and may experience sudden muscle contractions or a feeling of falling. Your brain produces alpha and theta waves, which are slower in frequency compared to the waves generated when you are fully awake. Stage 1 typically lasts for only a few minutes and accounts for approximately 5 per cent of your total sleep time.
Deeper Sleep
Stage 2 sleep is a deeper stage of sleep than Stage 1. It is characterised by the presence of sleep spindles and K-complexes, which are brainwave patterns that help protect sleepers from being easily awakened by external stimuli. During this stage, your body temperature decreases, your heart rate slows down, and your breathing becomes more regular. Stage 2 sleep is essential for memory consolidation, learning, and overall cognitive function. It accounts for 45 per cent of our sleep time.
Non-Rapid Eye Movement Sleep
Stage 3 is also referred to as slow-wave sleep. It is characterised by the presence of slow delta waves in the brain, which are associated with the deepest level of sleep. During this stage, your body repairs and regenerates tissues, strengthens the immune system, and stimulates growth and development. Deep sleep is vital for physical restoration and accounts for approximately 25 per cent of your total sleep time.
Rapid Eye Movement Sleep
Rapid Eye Movement (REM) sleep is the final stage of the sleep cycle and is associated with vivid dreaming. It is characterised by rapid eye movements, increased brain activity, and temporary paralysis of the muscles. REM sleep plays a crucial role in cognitive processes, memory consolidation, and emotional regulation. It is also important for learning and creativity. REM sleep occurs in cycles throughout the night and typically accounts for 25% of your total sleep time.
So, why is it important for you to know about the different stages of sleep?
Sleep Quality: Understanding the stages of sleep can help you gauge the quality of your sleep. Use a sleep tracking device or app that monitors your sleep patterns and provides detailed information on sleep duration, sleep stages, and potential disruptions. There are many smartwatches and fitness trackers that use a combination of heart rate monitoring and actigraphy to track and measure sleep. By tracking how much time you spend in each stage, you can assess if you are getting enough deep sleep and REM sleep, which is critical for overall well-being.
Health and Well-being: Adequate sleep is essential for maintaining good physical and mental health. Deep sleep promotes physical restoration, while REM sleep supports cognitive function and emotional balance. Knowing the stages of sleep can help you identify any issues or imbalances in your sleep patterns that may be affecting your health.
Sleep Disorders: Awareness of the different stages of sleep can aid in the diagnosis and management of sleep disorders. Conditions like insomnia, sleep apnoea, and narcolepsy often disrupt the normal sleep cycle, affecting the distribution of sleep stages. Recognising these disruptions can prompt you to seek appropriate medical help.
Optimal Performance: Quality sleep directly impacts your daily performance and productivity. Understanding the stages of sleep can assist you in optimising your sleep routine and making necessary adjustments to ensure you wake up feeling refreshed and energised.
Sleep disturbances
The following are some tips to help you achieve a peaceful sleeping experience:
Create a regular sleep routine: Aim to maintain a consistent bedtime and wake-up time each day, including weekends, in order to regulate your body’s internal clock.
Create a sleep-friendly environment: Ensure your bedroom is quiet, dark, and cool, promoting a comfortable and conducive sleep environment.
Practice a relaxing bedtime routine: Engage in relaxing activities before bed, such as reading, taking a warm bath, or practising meditation, to signal your body that it’s time to wind down.
Limit exposure to electronic devices: The blue light emitted by smartphones, tablets, and computers can disrupt your sleep patterns. To promote good sleep, refrain from using electronic devices for a minimum of one hour before going to bed.
Invest in a good mattress: A supportive and comfortable mattress is crucial for ensuring proper spinal alignment and minimising sleep disturbances.
Builds muscle: The resistance element of cycling means that it just doesn’t burn fat, but it also builds your hamstrings, quads and calves and can also tone your calves, preserve muscle mass and strengthen your core…writes N. LOTHUNGBENI HUMTSOE
In recent years, the culture of cycling has gained tremendous momentum in our country. Cycling is fun, healthy and a low-impact form of workout for all ages. It’s a wonderful workout that keeps you activated both mentally and physically and help boosts immunity. The adrenaline rush that one receives while pedalling through different terrains also makes cycling an adventure.
For anyone who still needs a reason to take the bicycle for a spin, Sriram Sundresan, CEO, of Firefox Bikes shares some of the benefits of cycling: Weight loss: Weight gain due to a sedentary lifestyle is a common problem these days. Riding short distances to the neighbourhood shop, school, or work are mini-workouts you can sneak into your routine and an effective strategy for weight loss. Not only would this ensure that you are physically active, but these pedalling sessions would also help in torching fat. Approximately 45-60 minutes of cycling can help burn up to 300 calories.
Prevention of lifestyle diseases: Cycling regularly helps keep various health issues like diabetes, obesity, cardiac problems, or other lifestyle disorders at bay. Regular cycling has in fact proved to keep blood sugar levels in check. Cycling works as an effective stress buster, in essence, it definitely helps in mental well-being.
Reduces depression and anxiety: The benefits of riding a bicycle extend beyond physical fitness. Cycling gets you outdoor, among nature, leaving you to feel revitalised, energetic and optimistic. Depression, anxiety and stress are all positively affected by exercise, but the combination of exercise and exposure to the outdoors is a bit of a magic combination for emotional and mental well-being. So, hop onto your saddle and soak up some sunshine and positive vibes. After all, a happy soul is a healthy soul.
Builds muscle: The resistance element of cycling means that it just doesn’t burn fat, but it also builds your hamstrings, quads and calves and can also tone your calves, preserve muscle mass and strengthen your core.
Keeps your heart healthy: Cycling and cardiovascular fitness go hand in hand. Cycling on a regular basis keeps your heart healthy and is considered a great cardiovascular activity. Regular cycling stimulates and improves your heart, lungs and circulation, reducing your risk of cardiovascular diseases and also slowing down ageing.
Boosts immunity: One of the rising concerns in the present times is keeping ourselves safe, ensuring that we have the immunity we need. Cycling daily helps with keeping your physical health in check, increases your stamina, and helps keep the immune system young. In general, the fitter you are, the stronger is your immune system.
Colours, as we all know, are vital for a healthy body. While immersed in the vibrant colours of Holi, our mind and body experience myriads of benefits…writes N. Lothungbeni Humtsoe.
A festival celebrated joyously all over India Holi is a day of colours, where people of all ages and ethnicities have fun dousing each other in dyes and coloured water. Holi festival is based on one of the famous legends of killing evil demoness Holika. Another one of the famous legends is the one Lord Krishna complaining to mother Yashodha about Radha being fairer as compared to him. Mother Yashodha suggests that Krishna should colour Radha, in the colour of his choice. The mischievous Krishna is said to have coloured his beloved in a hue of colours thereafter. A tradition that is thereby we have been following.
People celebrating Holi (Pallav Paliwal)
Associated with the colour white, Holi symbolizes the end of one phase and the beginning of a new tomorrow. As Holi nears us, we celebrate the return of colours on the trees, in the sunsets, the arrival of spring, the end of winter. Holi stresses the need to get rid of the impassive winters, long nights and dry skin and lackluster hair. Interestingly, traditional Holi ritual and customs step in as the perfect body-rejuvenation therapy.
Holi Celebration (Pallav Paliwal)
Colours and the mind
Colours, as we all know, are vital for a healthy body. While immersed in the vibrant colours of Holi, our mind and body experience myriads of benefits. Bright colours like red tend to stimulate the heartbeat & breathing. Colours like Yellow and Blue don’t just bring in a calming effect on our senses but also surround us with a sense of joy and happiness.
Advantages of Holika Dhahan
Holi, like many other festivals, falls on the cusp of winters and spring. This season also exposes us to a number of bacteria and pollution in the air around us. The mutation period of winter and spring induces the growth of bacteria in the atmosphere as well as in the body Hence, the burning of Holika, the day before Holi, where many lights a bonfire that symbolizes the burning of evil, follows the tradition of walking around the fire deodorizing our environment and cleansing the body from the bacteria.
Natural and organic colours
Traditionally the Holi colours were created with naturally helpful ingredients like hibiscus flowers, henna leaves, Kesar, sandalwood and more. These natural colours are not just good for your skin, hair and eyes but even cleanse and clear the dead skin. Ingredients such as these are used in Ayurveda for rejuvenating the body and giving it a healthy glow. Red colour is energizing and stimulate heart functions and breathing. Yellow has a soothing effect on organs especially the intestines and blue has a calming and tranquilizing effect on our body and senses.
Cool, energizing drinks
Wake up from our chilling winter slumber, our body needs more than just a cold shower. Renowned Holi drinks like Thandai and Kaanji act as great coolants and are an excellent source of anti-oxidants. Thandai, comprising of delicious milk flavour, has the goodness of almonds, watermelon seeds, fennel seeds and rose petals. While Kaanji, a traditional North Indian drink is fermented and packed with rich nutrients and fibre.
The festival of Holi also promotes good health in the southern regions of India. The morning after the burning of Holika, people put ash (Vibhuti) on their forehead. Along with that, they also mix Chandan (sandalwood paste) with the leaves and flowers from the Mango tree and consume it.
