All posts by Sumana Rao

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How somatic yoga is different from traditional yoga?

How somatic yoga is different from traditional yoga?

Somatic yoga originated from traditional yoga. It is modification of traditional yoga for specific reasons and the practice of certain poses depends particularly on one’s need. In somatic yoga practice involves continuous micro movement, it is gentle, and it is slow.

Philosophy and approach:

·         Traditional Yoga: Traditional yoga is often rooted in ancient philosophical traditions, such as those found in classical yoga texts like the Yoga Sutras of Patanjali. It often incorporates ethical guidelines (yamas and niyamas), physical postures (asanas), breath control (pranayama), meditation, and spiritual elements.

·         Somatic Yoga: Somatic yoga is more contemporary and draws on principles of somatic movement and education. It emphasizes internal awareness, the experience of movement from within, and the integration of mind and body. The focus is on releasing tension, improving body awareness, and facilitating natural, efficient movement.

Movement style:

·         Traditional Yoga: Traditional yoga can involve a wide range of movement styles, from dynamic flows to static poses. The emphasis may be on achieving and holding specific postures to promote strength, flexibility, and balance.

·         Somatic Yoga: Somatic yoga typically involves slow, mindful movements that prioritize internal sensations over achieving external postures. Movements are often exploratory and focused on releasing muscular tension and improving overall movement patterns.

Image credit https://pxhere.com/en/photo/649488  (CC0 Public Domain)

Author: Sumana Rao | Posted on: November 22, 2024
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Gentle Somatic Yoga -Slow Mindful Movements For Stress Release And Overall Well Being

Gentle Somatic Yoga -Slow Mindful Movements For Stress Release And Overall Well Being

“Somatic yoga” typically refers to a style of yoga that incorporates principles of somatic movement. Somatic movement involves a deep awareness of the body and focuses on internal sensations and experiences. The term “somatic” comes from the Greek word “soma,” meaning the body as perceived from within.

In Gentle somatic yoga, practitioners are encouraged to explore movement from the inside out, paying attention to sensations, breath, and the subtle nuances of each posture. The practice often involves slow and mindful movements, allowing individuals to release tension, improve body awareness, and enhance their overall well-being.

Yoga from inside: Somatic Exercises can change how we live our lives, how we believe that our minds and bodies interrelate, how powerful we think we are in controlling our lives, and how responsible we should be in taking care of our total being – Thomas Hanna, a philosopher, and movement therapist, developed the concept of somatic yoga. Somatic practices aim to reconnect the mind and body, facilitating a more conscious and integrated experience of movement. Some somatic yoga classes may also draw inspiration from other somatic disciplines, such as the Feldenkrais Method or Body-Mind Centering.

It’s important to note that the term “somatic yoga” can be used by different instructors or studios to describe various approaches, so the specific practices and techniques may vary. If you’re interested in somatic yoga, it’s a good idea to explore classes or resources from instructors who specialize in this area to get a better understanding of their approach.

How somatic yoga is different from traditional yoga?

How somatic yoga is different from traditional yoga?

Difference Between Traditional and Somatic Yoga

Difference Between Traditional and Somatic Yoga

Slow Moving Somatic Yoga Poses

Slow Moving Somatic Yoga Poses

Benefits of Practicing Somatic Yoga Movements

Benefits of Practicing Somatic Yoga Movements

Image credit: https://pxhere.com/en/photo/1094338 (CC0 Public Domain)

References:

·         https://somatics.org/

·         https://essentialsomatics.com/

·         https://denizaydoslu.com/what-is-somatic-yoga/

·         https://celebrate.energypsych.org/

Author: Sumana Rao | Posted on:
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Tight hair style

Traction Alopecia -Tight Hairstyles Can Cause Hair Loss

Traction alopecia (al-oh-pee-sha) is a medical term for the condition that is result of tight hairstyles that can cause hair loss. Traction alopecia occurs when hair is pulled tightly and consistently over time, leading to damage of hair and hair loss. This type of hair loss can be preventable by avoiding certain hairstyles and by following proper hair care practices.

Here are some tight hairstyles that can contribute to traction alopecia:

Hairstyles that constantly pull on your hair include:

•Buns, ponytails, and up-dos that are tightly pulled

•Cornrows and tight braids

•Dreadlocks

•Hair extensions or weaves

• Some have habit of wearing rollers to bed most time and this could lead to hair loss

What happens when you tie your hair in certain style?

  1. Tight Ponytails: Pulling the hair tightly back into a ponytail can put excessive tension on the hair follicles, leading to hair breakage and loss along the hairline and scalp.
  2. Braids and Cornrows: Braiding the hair tightly or creating tight cornrows can cause stress on the hair shafts and hair follicles, leading to hair loss along the braid lines.
  3. Tight Buns and Chignons: Wearing buns or chignons with hair wound tightly can lead to hair loss in the areas where the hair is tightly secured.
  4. Hair Extensions and Weaves: Adding hair extensions or weaves that are attached too tightly can cause traction alopecia, especially if they are not removed and repositioned regularly.
  5. Dreadlocks: According to a forehead procedures expert, forming and maintaining dreadlocks can sometimes involve tight twisting or pulling of the hair, leading to traction alopecia if not done gently.

How and when will you notice hair loss signs?

•Broken hairs, thinning of hair around forehead

•A receding hairline

• where your hair is pulled tightly you might notice patches of hair loss

  • Stinging and crusts in the scalp

You will also notice, once where there was hair, there will be more scalp appearing. Traction alopecia would have already set in with hair stop growing.

To prevent traction alopecia and promote healthy hair growth, consider the following tips:

Remember: If your hairstyle is causing pain and feels uncomfortable, then you are damaging your hair.

  • Avoid tight hairstyles that pull on the hair excessively, especially for long periods.
  • Use hair clips rather than bands
  • Opt for looser hairstyles that allow the hair to move more freely.
  • Chose thicker braids and dreadlocks.
  • Use hair accessories, such as soft scrunchies or fabric-covered hair ties, that put less pressure on the hair.
  • Give your hair regular breaks from tight hairstyles to reduce tension on the hair follicles.
  • If you use hair extensions or weaves, ensure they are applied and maintained by a professional to avoid excessive tension on the hair.
  • Change your hairstyle – if you wear cornrows today, opt for lose hairstyle for next several days. This helps hair to recover.

If you notice signs of hair loss or thinning due to tight hairstyles, it’s essential to stop wearing the tight styles and give your hair time to recover. In some cases, the hair may regrow once the tension is relieved. However, if traction alopecia has caused significant damage to the hair follicles, hair regrowth may not be possible in those areas. If you’re concerned about hair loss, it’s best to consult a dermatologist or hair specialist for proper evaluation and advice.

Image credit:

Ykstyyppi123, CC BY-SA 4.0 <https://creativecommons.org/licenses/by-sa/4.0>, via Wikimedia Commons

Veroniqueakin, CC BY 3.0 <https://creativecommons.org/licenses/by/3.0>, via Wikimedia Commons

geehairimages, CC BY 2.0 <https://creativecommons.org/licenses/by/2.0>, via Wikimedia Commons

Author: Sumana Rao | Posted on: November 21, 2024
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Early dinner benefits

How Having Early Dinner Benefits Your Body

Ayurveda strongly emphasizes having an early dinner, ideally before sunset or around 6-7 PM. This timing aligns with the body’s natural rhythms, or doshas, specifically the Kapha phase (6-10 PM) when the body’s metabolism begins to slow down in preparation for rest.

Key reasons for an early dinner according to Ayurveda:

  1. Improved digestion: The body’s digestive fire (Agni) is weaker at night. Eating early allows ample time for food to digest before sleep.
  2. Better sleep quality: Eating a few hours before bed helps avoid heaviness and digestive discomfort at night, promoting restful sleep.
  3. Weight management: Late dinners can contribute to weight gain and sluggishness. An early, light dinner supports metabolism and energy balance.
  4. Balancing doshas: Eating earlier helps balance Vata and Kapha doshas, as late-night eating can aggravate them, leading to issues like bloating or lethargy.

An ideal Ayurvedic dinner is light, warm, and easy to digest. Vegetable soups, cooked grains, or lightly spiced stews are common choices.

What are the other benefits we can get by having an early dinner? Having an early dinner can bring several benefits, primarily related to digestion, metabolic health, and sleep quality.

1. Improved digestion and gut health: Eating earlier allows more time for your body to digest food before bedtime, reducing the likelihood of indigestion, acid reflux, or heartburn, which are common when lying down too soon after eating. It also allows the gut to engage in rest and repair overnight, which can improve overall gut health over time.

2. Better sleep quality: Eating close to bedtime can disrupt your sleep by increasing core body temperature and activating digestion when the body should be winding down. Early dinners support better sleep by giving your body time to cool down and complete digestion before you sleep. People often report feeling more rested when they avoid heavy meals close to sleep, which can improve sleep cycles and increase the quality of rest.

3. Enhanced metabolic health: Research suggests that eating earlier aligns with your body’s natural circadian rhythm, supporting healthier blood sugar and insulin levels and aiding in weight management. Early dinners may help keep post-meal blood sugar levels more stable, as your body processes food more effectively earlier in the evening.

4. Hormonal balance: Eating earlier helps regulate hunger hormones, such as ghrelin and leptin, which play a role in satiety and hunger. It may also benefit stress hormones like cortisol, as eating late at night can disrupt cortisol rhythms and lead to elevated levels at night.

5. Supports weight management goals: When digestion happens early and effectively, your body uses calories more efficiently, reducing the chances of late-night snacking or overeating. Early dinners help to control portion sizes and reduced nighttime cravings, which can help maintain or reach a healthy weight.

6. Increased energy and mental clarity: Waking up with fully digested meals from the previous day helps prevent feelings of sluggishness. Many people notice improved energy and focus the next morning when they eat dinner early, as their body is not burdened with digesting a late meal.

By allowing at least 3-4 hours between dinner and bedtime, you can maximize these benefits and promote overall health and wellness.

Image credit: https://pixahive.com/photo/south-indian-food-2/ photograph by Gopal Krishna (CC0 Free to use)

Author: Sumana Rao | Posted on: November 14, 2024
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Banana flower curry

Fibre Rich, Delicious Banana Blossom Curry

We are familiar with health benefits of banana fruits. Did you know that banana stem, banana leaves and banana blossoms have health benefit too?

Banana blossom is nothing but the inflorescence of banana tree. It contains flowers between the dark purple bracts. When you open these bracts you will find whitish tender bracts that is edible. The flowers present in-between are also edible. What are the health benefits of banana blossoms?- many!

These blossoms are helpful in menstruation cycle – reducing the blood flow and controlling period pain. It is a good lactating agent and contains vitamin A, E and C. Traditionally for lactating mothers the dish prepared using these blossom was recommended by grandmothers . It is slightly bitter but once cooked tastes delicious. Since they contain magnesium, banana flowers reduce anxiety and boosts the mood. They are natural anti depressants without any side effects. A study shows that banana blossoms can increase hemoglobin levels.

Why wait? Include banana blossoms in your diet. It is easily available in many Asian grocery stores. Here recipe for banana blossom curry.

Ingredients:

1. Banana blossom -500 grams
2. Turmeric powder -1 tsp
3. Ginger paste- 1/4 tsp
4. chopped Green chilli -3
5. Chopped Onion- One cup
6. Grated coconut -3 Tbs
7. Red chilli powder – 1/4 tsp
8. Salt to taste
9. Coconut Oil or sesame oil- Tsb
10. Mustard -1/4 tsp
11. Cumin -1/4tspoon
12. Curry leaves
13. Whole moongdal cooked – 1/4 cup
14. Coriander – chopped -1/4 cup
15. Light butter milk -1/4 cup buttermilk and one cup water

Selecting the banana blossom:

When you select the banana blossom make sure that the leaves (bracts) of blossom are tightly overlapping to each other. When you peel the leaves the flowers inside present at bottom should be fresh.

Preparation:

• First step for preparing this curry is to clean the blossom. Remove or peel off and discard the tough, old outer layers of the banana blossom. Keep only tender edible portion of the blossom.

• Keep buttermilk and salt in a bowl to transfer the chopped blossom.

• Carefully chop the banana blossom and the flowers and transfer it to very light buttermilk and salt. This acidic liquid keeps the banana blossom color almost intact and does not allow it to turn black.

• Take out the chopped blossom from butter milk and wash in water.

• To this now add turmeric powder, salt and transfer to a container with little water, close the lid and boil for about 15 to 20 minutes.

• Separate the chopped blossoms from the cooked water. This will help to remove if there is any bitterness in the blossom.

• In a pan add coconut oil or sesame oil – heat and add mustard, cumin, green chilli, red chilli followed by curry leaves, onion and ginger paste. Under medium flame mix all the ingredients well.

• Now add chopped banana flower, cooked moongdaal, grated coconut, salt, chili powder and mix well and, cook for 15 minutes. While cooking make sure to check whether ingredients are mixed and cooked.

• Remove the curry from the flame, add chopped coriander and serve hot with roti, chapati or as a side dish. This curry is delicious when mixed with rice.

Recipe: www.werindia.com

Image credit: Image by Joanna Wielgosz from Pixabay & www.werindia.com

Author: Sumana Rao | Posted on: November 11, 2024
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Harmful Food During Pregnancy

Foods To Avoid During Pregnancy

Pregnancy is precious for all women. During pregnancy what mother eats obviously becomes baby’s food too. If mother’s immune system is weak it affects unborn baby. To keep baby in best health mother should take care of her health. If mother eats foods that is allergic to body it might end up in complications. During pregnancy period certain fruits and foods not recommended for consumption due to the ingredients of fruits.  These fruits and foods are nutrient rich and good for health but not recommended during pregnancy period. If you are pregnant then take note of these foods that could harm pregnancy.

Unwashed raw fruits: All unwashed raw fruits must be avoided during pregnancy. Unwashed fruits contain microbial infections and harm fetus. Wash fruits thoroughly, do not use soap or bleach to clean fruits. Soak in warm water for few minutes and rinse in fresh water. Peel the outer skin and then consume fruits.

  • Papaya: Papaya traditionally used for abortion and it brings labor early and can cause miscarriage. Green papaya which is unripe and semi-ripe used in traditional medicine to apply on uterus to induce labor. Reason for this, papaya has certain chemicals that cause uterine contractions. The two chemicals in unripe papaya are latex – white liquid and papain an enzyme both can cause reactions in the form of contraction, stomach irritation and allergic reaction. It also increases bleeding risk and potential harm to baby. It might also cause fetal poisoning or birth defects. Did you know to induce periods in girls’ papaya is used as one of the remedy?
  • Pineapple: Eating pineapple during pregnancy can only cause harm. It contains a chemical compound called bromelain that causes softening of the cervix leading to labor. Intake of pineapple definitely should be restricted during first trimester of pregnancy. In traditional medicines, pineapple juice is given to induce labor. It means pineapple should be avoided during pregnancy period.
  • Grapes: The reason to avoid grapes is not just because of the chemical constitution also because of pesticide applications. If you see all varieties of grapes in market covered with white pesticide residues. These pesticides are not good for fetus and can cause birth defect. Washing grapes may not takeout the residues and once it enters mother’s body, naturally pesticide reaches growing baby. Avoid grapes for all nine months. Resveratrol is chemical present I grapes and it can be toxic to expectant mother. Resveratrol causes hormonal imbalance, stomach related problems and allergies.
  • Tamarind: Pregnant women crave for tamarind. Little tamarind is okay to chew. However, too much tamarind increases risk of miscarriage due reduced progesterone by increased vitamin C. Too much vitamin C damages fetus cells and it results in complications.
  • Unpasteurized milk: Boiled milk is good for pregnant women. Raw milk contains germs and microbes which can be harmful for baby’s growth. It may result in food infection, diarrhea and complications.
  • Sesame seeds: Foods containing sesame seeds or dry sesame seeds must be avoided. Sesame seeds are used to stimulate uterine muscle and to induce period. In the first and second trimester it is better to avoid sesame seeds.
  • Raw sprouts: Several raw sprouts like alfalfa, mung bean, clover and radish might harbor dangerous bacteria – Salmonella. Salmonella causes food infections and is a threat for pregnancy.
  • Ajinomoto: Ajinomoto is also known as MSG and is present in Chinese foods. It is a form of food taste enhancer.  During pregnancy if you are craving for Chinese foods, make sure there is no ajinomoto. It can cause heart and nerve problems.

In case you are fond of any of the above food and cannot resist eating, talk to your doctor before consuming any of these foods.

Image credit: https://www.pexels.com/@negativespace (Free for commercial use)

Author: Sumana Rao | Posted on: November 8, 2024
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Tips to maintain curtains

Tips To Maintain Beautiful Curtains

Curtains enhance the beauty of windows, doors and houses. Some house owners spend money to get customized curtains with special orders. Whether you buy curtains from stores or get them stitched, maintaining curtains is critical to keep them for many years.  Maintaining curtains can help keep them looking clean, fresh, and in good condition. Here are some tips to help you maintain your curtains effectively:

  1. Regular dusting: Dust curtains regularly using a feather duster, vacuum cleaner, or soft brush. This helps prevent dust buildup and keeps them looking clean.
  2. Vacuuming: Use a handheld vacuum with a brush attachment to gently remove dust and dirt from the curtains. Start from the top and work your way down.
  3. Gentle shake: Take heavier curtains outside and give them a gentle shake to dislodge dust and debris.
  4. Spot cleaning: If you notice stains or spots on your curtains, spot clean them using a mild detergent. If using a fabric cleaner test, the cleaner on a small, hidden area first to ensure it doesn’t damage the fabric.
  5. Machine washable curtains: Check the care instructions on the curtain label. Some curtains are machine washable. If your curtains can be washed, use a gentle cycle and cold water.
  6. Hand washing: Delicate or non-machine washable curtains should be hand washed with a mild detergent. Gently agitate the water and avoid wringing the fabric.
  7. Drying: Air dry curtains by hanging them on a clothesline or laying them flat on a clean surface. Avoid hanging them in direct sunlight. Prolonged exposure to sun can cause color fading.
  8. Ironing: Iron curtains on the appropriate setting for the fabric type. Use a steam iron to remove wrinkles. Be careful with delicate fabrics as hot iron can damage the fabric.
  9. Lining maintenance: Some curtains will have lining. Periodically check the lining for signs of wear and type of damage. Mend any small tears to prevent further damage.
  10. Rotate curtains: It is good idea to have couple of extra curtain and rotating curtains every few months. This is to avoid fading and aging of the curtain.
  11. Protect from sunlight: To protect curtain from direct sunlight consider using sheer or light-blocking curtains. Over time direct exposure to daily sunlight can cause fading and fabric deterioration.
  12. Curtain rod maintenance: Heavy curtains can bring down the curtain rod. Sometimes curtain keep getting stuck between two rod joints.  Check the curtain rods and hardware for any signs of damage or detachment from the wall. If the rods are rusted, clean and lubricate the rods to ensure smooth operation.
  13. Pets: If you have furry friends at home vacuum or shake out curtains more frequently to remove pet hair and allergens.
  14. Professional cleaning: For delicate or valuable curtains, consider professional dry cleaning. If needed give special care instructions to dry cleaning service.

Different curtain fabrics require different care methods, so always check the care label and any manufacturer recommendations before cleaning curtains. Regular maintenance and proper care can extend the lifespan of beautiful curtains and keep them looking their best.

Image credit: Photo by Max Rahubovskiy: https://www.pexels.com/photo/room-with-couch-7546217/

Author: Sumana Rao | Posted on:
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Mudras for children health

Practicing These Four Yoga Mudras Can Improve Children’s Learning Skills

Mudras are symbolic hand gestures or positions often used in yoga, meditation, and traditional Indian practices to channel and balance energy within the body. The word “mudra” is Sanskrit for “gesture” or “seal,” and these gestures are believed to influence the flow of prana or life energy in the body. Mudras can also be helpful for children’s health, as they are simple and can support both physical and mental well-being.

Purposes of Mudras:

  • Enhancing physical health: Some mudras are believed to help with digestion, circulation, and even relieving pain.
  • Mental clarity and focus: Mudras can improve concentration, memory, and learning abilities, making them useful for students or those needing mental clarity.
  • Emotional balance: Certain mudras are calming and help relieve stress, anxiety, or depression by balancing the mind and emotions.
  • Spiritual growth: Mudras can deepen meditation practices, fostering inner peace and spiritual awareness.

Parents can help children and guide them in practicing mudras. The following five mudras are simple and easy to practice. Children can practice mudras while they are meditating.

1. Vayu Mudra (Mudra of air)

  • Benefits: Vayu Mudra helps balance the air element in the body, which can alleviate issues like hyperactivity, restlessness, or nervousness. It’s particularly beneficial for calming down anxious or overly energetic children.
  • How to do it: Fold the index finger towards the palm and press it down with the thumb, while keeping the other three fingers extended. Practice this mudra for 3-5 minutes.

2. Prithvi Mudra (Mudra of earth)

  • Benefits: Prithvi Mudra helps improve physical strength and overall vitality. It is beneficial for children who are underweight, weak, or have a low appetite. This mudra promotes grounding and stability, supporting growth and immunity.
  • How to do it: Touch the tip of the ring finger to the thumb and press them together gently while the other fingers remain straight. Practice for 3-5 minutes.

3. Gyan Mudra (Mudra of knowledge)

  • Benefits: Gyan Mudra enhances focus, concentration, and memory, making it ideal for children who are studying or need help with learning. It calms the mind and promotes mental clarity, which can help children feel more centered and focused.
  • How to do it: Touch the tip of the index finger to the thumb, keeping the other three fingers straight. Practice for 3-5 minutes daily, particularly when studying or doing homework.

4. Hakini Mudra (Mudra of the mind)

  • Benefits: Hakini Mudra is excellent for boosting brain power, improving memory retention, and balancing the left and right hemispheres of the brain. It also promotes better concentration and helps children access their mental faculties more effectively.
  • How to do it: Bring the fingertips of both hands together so that they are lightly touching. Keep the palms apart. Focus on deep breathing while holding this gesture. Practice for 3-5 minutes, particularly before studying or while trying to recall information.

These mudras, practiced regularly, can enhance mental clarity and help children improve their learning skills.

Image credit: Ayurveda home remedies, Ministry of Ayush & www.werindia.com, https://pixahive.com/photo/yoga-14/ (CC0 Free for commercial use)

Author: Sumana Rao | Posted on: November 7, 2024
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