How To Fix A Hunchback While Sleeping | 5 Simple Way

In today's time, everyone is busy on the computer for some their job demands it, for others, they may have joined some classes online, for their benefits this digital era has a great impact on our postural alignment. While sitting in front of tv and computer, they tend to slouch their back. 

People nowadays are all looking down at their phones and this way they are putting strain on their neck and spine. These incorrect postures over time lead to back pain, muscle compression, and hunch back. all these postural problems have to be corrected. 

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Why should we correct hunch back, due to hunch back all our internal organs are compressed our respiratory system is affected, you cant breathe fully and more than that hunch back person reflects a depressive personality. that’s why to stand tall, sit tall. 

So what can you do to fix a hunchback? here are some asanas which would really help to correct hunchback and improve your posture.

5 Best Asana to Correct Hunchback Posture

1) Paschim Namaste: 

This technique will work on your shoulder blade and rectify your hunch. This easy method can be done anywhere even while working or at home. All you have to do is join your hand doing namaste, not in front but behind your back. 

Take both hands behind your back and fold your hands from your elbow and try joining your palms in Namaste position.

It's fine if you cant completely join your palm, but by practicing daily you will be able to do this very easily. Do as much as you can comfortably and hold there for 15 to 20 secs repeat at least 5 times. 

2) Bhujagasana: 

Bhujagasana helps you to strengthen your back muscles as well as your core muscles. which ultimately helps you to maintain an erect posture, tones up the deep muscles, supports the spinal column and the track.

This helps to correct the muscle imbalance that leads to the hunchback. The backward stretches help to elongate the stiff shoulder and the back muscles that correct your posture over time. 

So to do Bhujangasana you should lie down on your stomach on the mat with your hands on the side. Place your palms facing down near your chest, keeping your elbows close to your body. Now inhaling raise your head and neck upwards to look up at the ceiling. Raise the upper body only up to the navel and not more. 

Make sure while doing this your feet are together and not separated remain in the final position holding your breath for 6 seconds. Now exhaling bring your head neck and torso to come back to the ground and rest now do this 5 times.

3) Asana Chakrasana: 

Asana Chakrasana is an excellent asana to strengthen your back, spine, neck, and shoulders. Forward bend Chakrasana helps to rotate and exercise the shoulder blade and rectifies the alignment. Also lengthens the spine and this will help you to maintain a proper posture throughout the day. 

Here stand straight, keep both legs apart around 2 feet distance between each other, both the legs could be kept parallel, hands on the side, and clench your fist. Now while inhaling, raise your arms straight up above your head, your arms must be close to your ears. 

Now arch your back as much as possible. The body below your fist will remain fixed. Now when you exhale in a sweeping arch, bring your hands and head down towards your feet. Bring your head far as much as towards your knee as possible in a sweeping motion. Take your arms behind the back as high as you can. 

Take it clasping the hands at the back, take the head further forming a full circle. While inhaling, first unclasp your hands, then clench your fist, and then with your hand still down bring your hands down. Holding your head in between the arms, rise up to the starting position, bring your hands down as you exhale. Now do this 5 times. 

4) Setubandhasana: 

Setubandhasana hunch back is usually due to the aging of muscles, these muscles are seen at the back shoulder and thoracic muscles. This technique aims at strengthening the shoulder and back muscles and helping you to regain back its normal posture. 

While slouching frequently our back muscles are compressed in that direction and get stiff as the shoulders are pulled behind, While lifting the body up. In Setubandhasana, it corrects the posture of the shoulder blade. 

To understand the technique, lie down on your back, pull your feet towards your hip, keep your feet parallel to each other and the knees. Pointing out at the ceiling, place your arms near your body, palms facing downwards. Now inhaling slowly, lift your lower back, middle back, and upper back off the floor your chin will touch the chest. 

At this point, you can also interlock your finger at the back and here stretch your arm. This will help you lift the upper body, even more, stay in this position keep breathing normally, and slowly. Hold the posture for 10 to 30 secs and while exhaling comes back to your normal position do this 5 times.

5) Supta Vakrasana:

Supta Vakrasana is an excellent asana that helps to release the tension of your shoulder and your vertebrae. When a person is having a hunch back and if you are told to sit straight you might experience pain while sitting erect. 

So this Supta Vakrasana really helps you to strengthen these muscles. So the regular practice of this helps to correct your posture as well as release shoulder pain. Which comes because of hunching throughout the day. 

Lying on your mat with your legs, stretched fully forward, toes pointing upwards, and hands in T position. Palms resting on the mat, pull your knees close to you, and inhale. Now exhaling, twist your spine towards the right as much as you can try. 

Touching the knee on the floor, ensure your hands are fixed, shoulders are fixed, and slowly turn your neck on the other side. Now inhaling, bring your leg and neck to the center. Exhaling, twist to the left side in the same manner, and inhaling return back to the center. Do this cycle 5 times. 

When someone is depressed, they slouch and stare at the ground, and when they are happy, they stand up straight looking up eye to eye. So remember and stay happy and alert throughout the day and be aware of your posture. 

So remember to do these Asanas regularly to strengthen your muscles to correct your hunchback posture and remain straight happy and enthusiastic.

Four best tips on how to handle a jealous person

Jealousy is a natural feeling that arises when a person can't accept someone's success someone may feel envious of your family, about your friends, about your success, about your possessions, anything at times. We may never be aware if someone is jealous of us or what made them jealous. 

If two people have worked hard for a certain goal and only one succeeds, then another one is going to compare his effort and get jealous. Because unfortunately, our happiness depends upon the result. 

but if the results are not according to our wish, then we find a reason to feel jealous angry, or upset with the other person who worked hard just like us. 

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So let's talk about how to deal with those that are jealous of us 

1) Do not pay attention: 

So each time you come across someone at your workplace or your neighborhood who is bad-mouthing you amongst your workers or among your neighbors, Just don’t pay attention to them. You don’t have to go around and justify yourself to anyone. 

Your work your behavior and your action will speak for you.

2) Believe in yourself: 

People who are jealous of you will constantly bring you down and weaken your confidence. You must learn to stand up for yourself in these situations regardless of whether others are supportive of you or not. 

You must believe in your ability and continue working towards your objective. Never allow such roadblocks, which keep you away from accomplishing your goals. When someone creates problems for you, you will naturally be angry and disturbed. but instead of behaving in such a manner learn to be humble towards everybody. 

You have to train your mind to see that you don’t react in such a situation. It takes time and effort to accomplish such a behavior. Be humble no matter how the other person is behaving with you to cause the problem. When he will notice that how his strategies are not bothering you, then he will leave you. Be humble it costs nothing. 

3) Be understanding: 

At times we need to understand why someone is jealous of us. Make an effort to talk with them and resolve the issues. Don’t ignore someone he might need help being helpful might sometimes assist in resolving such issues. 

4) Practice Anitya Bhavana: 

Anitya means temporary, impermanent. The graph of success and failure is never constant, so why cling to the thought that someone is jealous of you. As a practice say these words daily early in the morning to instill the thoughts of letting go of, what was there in the morning is not there in the evening and what was there in the evening is not there at night, what was there yesterday is not there today and what is there today will not be there tomorrow. 

So why worry about something that is not permanent and will pass away. In any case in the material world change is the thing which is constant. So at times when you know that somebody is creating a problem constantly and speaking badly about you, they are jealous of you, should you go and argue with that person? No, you should stay calm and focus on your work to manage these jealous people. 

You are not to get affected by their thoughts, their words, or their actions. Keep giving your best in all walks of life and understand, accept people as they are, appreciate people as they are for whatever they are doing for whatever effort, they are making for, whatever they are speaking for, whatever they are behaving. 

Just enjoy them, appreciate them, see them as one of the unique variety and learn to expect nothing from anybody in life. you will be most happy then.

How to increase blood flow in brain | 5 effective brain exercises

Our day starts with the right note when we wake up with the zest enthusiasm happiness and with lots of energy but most of the time we feel lethargic in the morning many people just hit the snooze button and sleep again.

some drink certain stimulants like tea coffee to feel refreshed in any case it is not good for health, we need to do some activity to trigger energy in our system and overcome In the lazy mode. let's discuss a few effective asanas that can help to boost your brain activity by improving blood circulation into the brain.

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How to increase blood flow in brain

1) Balasana: 

Balasana is a simple technique that you can perform right in the morning for a few minutes. It increases the blood flow around your head and chest and this will energize you for the day. 

It gives you a gentle stretch to your hips, back thighs, and ankles which is important after a long period of inactivity.

In Balasana sit down in Vajrasana and keep your spine erect. now increase the distance between your knees which is about 1 foot, apart slide your hands forward on the mat. 

While you inhale you should stretch your hands completely. relax in this position, focusing on your breath. after 1 to 2 minutes slide your hands back and then sit straight in the starting position.

2) Sarvangasana: 

Sarvangasana is an excellent technique as it helps to improve the circulation to your head, chest, abdomen, and entire pelvic area. Sarvangasana really nourishes your brain with more blood. 

It is one of the best asanas other than an increase in circulation to your brain. It really helps in developing the feeling of self-confidence and self-reliance. 

So to do Sarvangasana, lie supine on your back and your feet should be together hands on the side. first, inhale fully, and then while exhaling raise both the legs together up. toes should point towards the ceiling, knees should remain straight. 

Support your back with your palm, lift your entire body and use your hands to support your back. The chin is set in the jugular notch. maintain this posture for few seconds or as long as convenient, But not longer than 2 minutes. 

Keep breathing slowly and naturally, slowly bend your knees, and as you inhale lower your hips towards the mat. Release your hand from the back and assume the starting position. 

3) Vipritkarni: 

This asana helps to regulate your blood flow and stretches the neck torso and leg. There are favorable changes due to the increased interchange of blood with the upper part of our body. especially the thorax neck and head technique. 

Lie down supine on your back with your hands on your side. Exhaling with the help of your hands, slowly raise your legs, keeping them straight, roll your body at the back with your hands for support and maintain steadiness breathing. 

Normally maintain this pose for few seconds to 2 minutes depending on your comfort level. While inhaling gently fold your legs again lower your hips with the support of your hand and then return to the starting position 

4) Hastapadasna: 

Hastapadasna is an excellent forward-bending asana and that aids in blood circulation to your head. It also helps to overcome back stiffness.

After sleep by bringing suppleness to your spine stand with your feet together and hands on the side. Now while inhaling raise both your arms from above your head, while exhaling, bring both arms down to touch your toe or grasp your ankle, keeping your knees absolutely straight. 

Also, remember to keep your hands and head together each and every time you do your asanas see to it that your knees are absolutely straight to get the maximum benefit.

Now while suspending your breath and keeping your knees straight try to touch your forehead to your knees. Stay in this position for 6 seconds with the suspended breath or stay in this position breathing normally. but not more than 2 minutes while inhaling, now as you exhale, bring your hands from the side in a sweeping position.

5) Padmasana: 

Padmasana helps to bring greater awareness of your body and your breathing. It really improves concentration as your mind remains attentive. Padmasana is a beautiful asana to really remove your lethargy and activate your brain. 

Now understand the technique. Sit on the mat and stretch out your legs straight in the front, bend your right knee and place it on your left thigh. you can use your hands to pull your feet towards yourselves. Make sure that the right foot is placed in a way that the sole is turned upwards. 

Now repeat the same with your left leg, keep both your knees pressed to the ground as far as possible. Hold your body to see that, you are total-body, and see that you are totally erect with your head, neck, and your whole spine straight.

Place your left hand just below the navel with the palm facing upwards. Place your right hand over the left hand and the palm should be facing upwards. Keep your shoulders and hands relaxed. Sit in this position watching your breath and focus on the object which you have selected. 

Now with the help of your hand slowly lift your legs one at a time and bring them back to the normal position. if it is proper circulation of blood towards the brain and throughout our body, all the cells receive proper nutrition. Once the brain is activated, your entire body will feel refreshed and charged up. 

So practice these Asanas regularly to increase blood flow in the brain. Remove inactiveness and keep yourself charged with energy enthusiasm and live life fully.

4 best yoga tips to natural cure for acidity in stomach at home

So in this topic, you get to know the best and simple way on how to treat or how to cure for acidity in the stomach at home. If you are facing acidity problems and want to cure acidity permanently at home by natural way, then these are the best way to cure for acidity at home, by which you can get the best results, many people followed this and get satisfying results.

Acidity is one of the most prevalent problems these days. Our hectic lifestyle, fast foods, and wrong eating habits are real reasons for acidity. Foods that are Rajasik and Tamasik, as well as mental stress, are a very big reason for acidity. All these factors lead to an acid increase in our body. Acidity in our body can be handled by simple practices which are mentioned in Yoga like asanas and pranayama that you can perform every day consciously. 

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So let's talk about a few techniques of yoga-like pranayama, certain asanas, walking to help the management of acidity among pranayama. here are the best yoga tips for a natural cure for acidity in the stomach at home.

Four best yoga tips to natural cure for acidity in stomach at home

1)First is Sheetali:

This pranayama should be practiced very easily and it could be performed right in the morning. Regular practice of Sheetali will help lowering acidity levels in our body. It would even help all the ailments of our abdomen. 

It is any meditative posture with your spine straight and chins parallel to the ground. Keep your palms on your thighs in a relaxed way and just flow with the moment. pout your lips and stick out your tongue.

Curl your tongue in such a way that it makes a shape of 'O' in your mouth. Inhale slowly, smoothly through your mouth, through this O and try and bring that tongue inside. Hold your breath and breathe out through your nostril and this is how you should be doing at least five rounds of Sheetali Pranayama. 

2)Second pranayama is Sheetkari

Sheetkari Pranayama (seetkari pranayama):

Sheetkari Pranayama is another technique that is similar to Sheetali along with relieving the hyperacidity in the digestive tract. It reduces emotional excitation and mental tension. 

It is best for depression to perform this Panamayama. To perform this pranayama that is prolonged sit in any meditative posture with your spine straight and head straight, chin parallel to the ground. 

Relax your palm and now clench your teeth and close your lips and slowly inhale breath from your mouth. Stop your breath for some time and breathe out from your nose. The coolness will be felt in the mouth. 

If a person takes a long inhalation that the coolness would be felt even in the stomach. Do this Sheetkari pranayama at least ten times in the morning.

3)The third technique is Chandra Bhedana Pranayama, 

Chandra Bhedana pranayama:

Here are the Benefits of Chandra Bhedana Pranayama. it helps to reduce body heat and release heartburn. It also regulates the flow of bile in Chandra Bhedana pranayama. 

How to do chandra bhedana pranayama-

Sit in any meditative pose. Keep your spine erect in parallel to the ground, palm on the knee relaxed so in this Candra Bedan pranayama. The left nostril is the moon and nostril and the right is the sun. So this is Chandra Bedan moon. 

So here you have to inhale strongly from the moon side by taking Vishnu Mudra. Holding your nose properly means closing your right nostril inhaling from the left and then inhale fully till you feel full and then stop your breath for some time and then exhale from the right nostril. 

This inhalation from the left and exhalation from the right in the Pranayama. Which person should be doing, Have at least five to ten rounds of this Pranayama. This would really work. This would really work wonders. 

3)Another technique is Rechaka Pranayama

Rechaka Pranayama: Rechaka Pranayama is a prolonged exhalation. Here you are trying to exhale completely. So before that, you are trying to inhale for few seconds, you should hold your breath for some time and have a long exhalation. 

When you exhale, try and see that you use all three sets of your muscles. while inhaling also use your Diaphragm, Intercoastal, and Clavicular. And while exhaling first bring lava cooler to normalcy, then Intercoastal, and then finally diaphragm. So it would be a very long exhalation

This really helps to relax every part of your body. Long exhalation works wonders. Rechaka pranayama really improves the functioning of your diaphragm, even of your Intercoastal muscles and even the Clavicular muscles. 

It really helps to massage all the abdominal organs and give a good amount of circulation to that region. Relax the entire abdominal organs and has a very good general benefit on your overall health.

Since you have a prolonged exhalation, you automatically are going to prolong inhalation. So it really facilitates having a more volume of air in your body. 

4)There is another technique called Shunyaka Pranayama

Shunyaka Pranayama: which is a suspension of breath. After exhalation Shunyaka helps to strengthen a weak stomach and activates sluggish digestion and colon. It preserves electricity and towards the abdomen. 

In this pranayama a person has to sit quietly in any meditative pose, palm relaxed on the knee, head straight-chain parallel to the ground and now start breathing in inhaling slowly and fully. 

When you feel now you can't inhale anymore, stop your breath for some time, then focus on exhalation exhale fully completely till you feel no more air is there in your lungs, and then try and pull your abdomen in and stay in this empty state (Shunya state). 

Shunya states for some time maybe four to six seconds and then relax and inhale again. So this one round of Shunyaka pranayama really helps in many ways, but you should take at least is two to three rounds of Shunyak and do it calmly gently. 

This pranayama activates your parasympathetic nervous system and reduces the hyper state of fight or flight in your body. Shunyaka pranayama works wonders in calming your body as well as mind, It really helps to reduce stress and anxiety

Avoid practicing Shunyaka pranayama if you suffer from chronic constipation

To prevent acidity, Follow a very healthy diet routine. Eat every 4 hours, have easily digestible food, and remember to drink a lot of water throughout the day. 

The moment you wake up you should drink a glass full of warm water at night before going to bed. You must again drink a glass full of water again before eating food half an hour before food. But remember and drink water one hour after your meal, you must remember and drink water.

So this is how a proper proportion of water will go into your body and along with meals you always have some liquid from your body and along with meals you always have some liquid to again substitute for water and nutrients. 

So all that together is required and you should be doing that systematically. 

Our mind needs some education and basically our emotions and for emotions. A person must have some hobby in life, follow some hobby and spend at least half an hour to one hour on your passion. Your hobby. 

You should know that stress-planted emotions can cause major harm to your body, even to your habits and nature, your behavior. So we should be careful. We should definitely distress ourselves by doing some such activities, which could come under hobby. 

Learn to be happy for being happy. You don't need anything, just simply remain happy to become unhappy. You need other people's situations and so on.

So try and see that you take these situations positively, not under stress and tension and you'll be able to manage life better. 

Let go of feelings of anger and frustration and anxiety and so on. Enjoy the present moment as it is and that would be wonderful to carry on in life without tension, without stress. mind and bodywork together. 

So we have to see that we keep our mind stress-free and keep our body fit and healthy. Do your part well and enjoy life. 

3 Most Effective breathing exercises to Lose weight - Try It

People are so curious about losing weight that they try various things like diet and that too crash diet, like exercise, sweating it out and sometimes even remaining hungry for a long time, fasting and so on. 

But there is one technique, which is not done properly people ignore that technique, people forget that there is something which if they do would be very very effective and that is Pranayama (breathing exercises). 

Do breathing exercises help lose weight!

Breath can strongly influence the metabolism of your body and that would really help in burning calories and so burning fat.

Here are the 3  most effective breathing exercises techniques, which are proven to relax your mind, reduce your body fat, and can help you lose weight.

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First – Bhastrika

Bhastrika or Bellow Breath is a very strong technique that increases the air in the body and causes internal warmth and heat in the body. To understand how to do this practice of Bhastrika.  

Do Sukhasana or any other meditative posture with your spine erect and chin parallel to the ground.  

Relax and take few normal breaths, make sure your shoulder and face muscles are totally relaxed.  

Now, inhale deeply and exhale forcefully without any strain. Breathe in with the same force and breathe out forcefully again and again.  Repeat the set 10 cycles to make it one round,  

it is recommended to practice three rounds with pauses in between as and when required. Keep in mind that if a person has a heart problem,  spinal disorders or intestinal disorders,  

stomach, blood pressure going high, acid,  ulcers all such stuff then the person should not do this practice. People suffering from vertigo should also avoid this practice.

Benefits of Bhastrika Pranayama: 

It reduces hunger and appetite. It tones your diaphragmatic and abdominal muscles. 

This practice will oxygenate your muscles, organs, and tissues, thus decreasing the stress level and increasing the metabolism. It increases vitality and energizes the whole body.

Second – Abdominal Breathing: 

This Abdominal breathing, Pranayama no.4 or Diaphragmatic breathing is an excellent technique that can be practiced by anyone without any limitation. Now understand how to do this practice. 

In this technique person has to lie down to time legs folded, the knees pointing upward, put firmly on the ground legs a little away from each other preferably.  

Relax your facial muscles and shoulders and see to it that your spine is completely touching the mat relax in this position.  

Keep your right arm on the abdomen at the navel region and the other palm, relaxed on the floor, palm facing upwards. Now focus on your abdominal area and take 6 to 8 relaxing breaths.  

Understand that while inhaling your stomach will move a little up and while exhaling it would sink down, this movement of the abdomen should continue.  It could be done for many minutes also, but in the beginning, do these rounds till 30 rounds and that would be beautiful. 

Do this for 30 rounds at a stretch. Practice this every day before sleeping and now understand the benefits of this Pranayama.

It increases the supply of blood to bones and muscles, thus increasing metabolism and helps in reducing weight. It prevents insomnia and stress-related sleep disorder by decreasing stress hormones and boosting metabolism. It balances hormones related to stress and hunger.

Third – Kumbak

Kumbak is an age-old technique mentioned in the textbook-like Hatha Yoga Pradpika.  

Kumbhak means stoppage or retention of breath. Let us now understand how to do this pranayama. Sit in Sukhasana or any other meditative pose with your spine erect, head straight & chin parallel to the ground. 

Now take a few deep breaths and relax your body inhale for 3 counts, hold your breath for 6 counts, and gently exhale for 3 counts.  You can practice 4-5 rounds in one session.  

Take special care when you practice Kumbhak  Pranayama. Do not practice this Pranayama, if you are suffering from a heart ailment,  hypertension, high blood pressure, even ulcers in the stomach. People suffering from vertigo and spinal disorders should also not do this exercise. 

Understand the benefits of this Pranayama. Kumbhak actually helps in reducing the acidity level of our body and increasing the alkaline level in our system. It helps in stimulating hormones and activates the functions of glands. It helps in toning your thoracic muscles as well as abdominal muscles. 

It expulses the residual air that is carbon dioxide completely to help breathe better and fuller. Once your body is well oxygenated, it helps to increase your metabolism and so reduces your weight. All such benefits would help in excess fat loss.

Pranayama regulates your prana and this pranayama will help you lose weight and would help to maintain balance in your mind,  body, and soul. At the same time, ensure that you pay attention to what you are eating the whole day and how much you are exercising the whole day.  

All these things are necessary to bring balance to your body. So, a proper diet, proper exercise, and a proper amount of pranayama will work wonders to maintain balance in your body.

5 miraculous techniques for how to attract positive energies

It is a choice to find positivity in this world, which is full of ups and downs. We are all bombarded with information that is always full of negativity. This has a great impact on us than how we realize it. how should we stay positive amongst all this negativity! 

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In today's discussion, we will learn how to stay positive in our day-to-day life.

1) Do not spend time on negative news: firstly cut off all negative news many people have the habit of reading newspaper first thing in the morning but what kind of news you notice in the paper, most often its negative news or uncertainties. 

This will be done that would be done nothing.  So concrete doesn’t be so inquisitive about what is going to be done in the whole world like this. You are simply feeding your mind with negativity rather than start with some positive articles, some jokes, and some informative pieces.

2) Always fill your mind with this feeling (Anitya  Bhavna): this too shall pass what is there in the morning is not there at midday and what is there at the midday is not there at night. All the things are transitory if you are sad, you are not going to stay sad throughout. At some point, you will be happy everything is temporary nothing is permanent. this attitude will help you to remain in the present moment and enjoy everything. now has to offer this attitude will help you leave the negativity and move ahead with positivity.

3) Self-love and beliefs: believing in yourself and loving yourself is very important. if someone raises a finger at you, tomorrow you will begin to doubt your ability and self-worth simply because someone said so. if you are fearful you will attract more fear. if you are pessimistic you will attract more pessimism and if you are doubtful you will attract more doubt. 

you will attract whatever you think. the way out is to believe in yourself, love yourself, do things for yourself, and make yourself a priority. Remember being positive will attract more positivity only.

4) Control your thoughts and stay still:  Meditate, we automatically attract positivity by gaining stillness at the level of our body and mind. Meditation activity will help us to de-stress and gain more insight into our lives. there are certain meditative techniques such as meta meditation or love and  compassion meditation. that can help us to feel more love and grateful about  our environment and feel more positive

5) 10 positive points I strongly advise people to write down: 10 positive points which they could find out in the day as gratitude which we already have in our life. usually, what we have, we don’t even register it, we don’t even think about it. but what we don’t have, we are cribbing for it, we want it, we feel very unhappy about it. 

Now when you are writing these 10 positive points you should write down all those things which you are feeling grateful for, what you have with your register, what you have with you like. you have a home to live in. you have a family whom you can love and get love from them,  like friends who care, the food you are eating every day and so much more you have in your life. 

This habit will drastically change your day and make you more assertive and do a good job, a positive job in your life. this way you will shift your mentality with a more sure steps and live positively. 

Staying positive makes you resilient and makes you grow physically, emotionally, and mentally in work situations. you would be very enthusiastic you will work with zest and enthusiasm with full of energy and that makes life much better, a person will grow much better. Also, remember that energies are contagious, so ensure that you are always positive.

How i increase breast size naturally: how to increase breast size in 7 days at home

The majority of women, they are very sensitive about their breast size and they very often feel inferior, feel unhappy about their looks, about appearance. Sometimes the clothes which they wear, they feel it doesn’t appeal to them, they don’t look good enough.

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So here, we are going to discuss how to increase breast size to its optimal shape. 

1) Food milk. Milk contains the same levels of reproductive hormones as the human body, which are good for fertility and increase breast size, they also stimulate blood flow to the breast, apart from milk, there are other dairy options such as paneer, curd, and cheese which you should include in your diet. For those who have a dairy aversion or they are following veganism,, the other choice is soya milk, almond milk, and coconut milk as another choice.

2) Next Fenugreek seeds-fenugreek is a traditional seed, recommended in weight loss, it is even good in lactating mothers to stimulate good milk production. Interestingly fenugreek works wonders, soak a tablespoon spoon of fenugreek in water overnight and then drink that water along with fenugreek seeds, that would be wonderful, you may chew it or You can't chew it doesn't matter, if consumed regularly it will help you in fuller cup size. Fenugreek contains Phytoestrogens and that helps in the growth of the breast.

The next option could be Soya-Soya contains Phytoestrogens, a hormone very much useful for breast growth, soya also contains Isoflavones which fight against free radicals and cancer cells that grow in the breast tissues. Among the group of cancer, breast cancer is quite common among ladies and here the soya helps to control this.

3) Nuts and seeds-its always helpful to have a handful of nuts and seeds in your daily diet, preferably breakfast, which is soaked overnight and taken, that would be wonderful. Nuts and seeds have minerals and vitamins it keeps your brain and heart-healthy and they also have a good amount of good fat and protein in them and this helps to promote breast growth. Some of the nuts and seeds to have are cashews, walnuts, pecans, and peanuts. Seeds like sunflower seeds, pumpkin seeds, and flax seeds are really helpful, they help in stimulating and balancing estrogen levels in the body.

Next among the food would be Green leafy vegetables-these superfoods are rich in nutrients, they not only just help to maintain optimum weight, but they help in maintaining the breast size, this is because they have phytoestrogens, which helps to balance the female hormone estrogen naturally. These foods should be focused to help increase the breast size, but the other food should not be ignored. 

The next method is massaging. Massaging the muscles on the breast should really help in maintaining the tone of the breast and the massage could be done with any of the moisturizer or any natural oil. Preferably, almond, coconut oil, tea tree, and lavender. All these oils have skin-friendly properties.

Let me give you some recipes for paste and oil for breast. 

1) Red lentil paste-that is masoor dal. Lentils are a rich source of estrogens, that can stimulate breast development. To use this ayurvedic remedy, soak this masoor in water for a few hours and now grind it finely, apply this paste on your breasts and leave it for an hour. or till it becomes really dry and then you can totally wash it out, no need to massage this paste, along with augmenting breast, it can create firmness in the breast. 

2) Fennel seed souf and almond oil-this contains flavonoids, it stimulates the growth of breast tissues, to benefit from this heat almond oil and add fennel seeds in that when it is hot, When the seeds turn red, filter the oil and let it cool down, now massage the breast with this oil and leave it for half an hour. Ideally, you should massage your breast with oil every day. 

3) Fenugreek breast mask-this is one of the effective treatments for breasts enlargement. The phytoestrogen present in methi or fenugreek increases the prolactin level in a woman's body, additionally, fenugreek also influences the memory gland and this encourages the breast tissues to expand. Make a paste of water powder and fenugreek And then massage this paste on your breasts, leave it on for 15-20 minutes, wash it off with warm water, and then moisturize your breast with a good moisturizer.

And now understand asanas and pranayamas .Among all these asanas, certain asanas should be performed to exercise the thoracic muscles, these asanas could be Ushtrasana, Bhujangasana, Gomukhasana, Sthithprarthanasana, Chakrasana, standing variation, Adho Mukha Swanasana, Dolphin pose, and Balasana.

Apart from these asanas, Pranayama also plays an important role. Here is some pranayama that can also help in breast enlargement.

1) Intercostal breathing – Where you sit in any of the meditative poses or you can stand firm with your eyes open and not closed, place your hand on the ribs, fingers on one side, and thumb behind, and then while inhaling expand your ribs from the sides and then while exhaling contract your ribs, this expansion, and contraction would really help increase rib cage muscles.

2) Clavicular breathing – Put your hand on your shoulder actually and fingers in the front and thumb behind and while inhaling take your chest upwards with your shoulder moved upwards and stretched your arms behind and while exhaling, bring your arms to relax them bring your shoulders, and then bring your chest inwards. so this chest movement, upward and forward, will be wonderful for developing the clavicular muscles. 

3) Abdominal breathing or Diaghramic breathing- where you lie down on your back, bring your legs closer to your bottom knees upwards and then keep one arm on your stomach and then while inhaling bring your abdomen muscles a little up while breathing out bring them downwards so this movement of the stomach up and down would really help in developing the Diaghramic muscles.

4) Bhastrika-where you sit in any of the meditative poses and keep your one arm on your stomach and breathe in and breathe out fast, pushing your stomach in while breathing out strongly so while breathing out you being your abdomen in breathing in you can do silently, so it would be this is the way and do it like this for 30 rounds and that also would work wonders.

This Bhastrika pranayama should be done only on empty stomach so early in the morning before eating anything, the rest of the pranayamas could be done anytime during the day, Not immediately after the meal but after 2 hours of the meal, so do this work regularly and get benefits.

These pranayamas will not only increase just the lung capacity but also tone the muscles of your rib cage. Understand, don't compare yourself to others, every human body is beautiful in itself and it has its own plus and minus in case you want to find fault but Afterall what really impresses is the health of body and the positive state of mind which you have.

You must first learn to enjoy what you have and wherever you want to do something, go ahead and do something about it. But don't bring negativity in it, don't try and feel that you are less than anyone. Try and see if you enjoy your body. see that your body functions well and gives you good health.

Learn to accept yourself completely, how you feel will reflect on your body and mind. So always feel positive and happy, cheerful, satisfied with your life and it will work wonders. Take charge of yourself

What are causes of muscle cramps- how treat muscle cramps-best remedies

What are causes of muscle cramps?

Muscle cramps are rapping acute pain senses. The most commonly affect the abdominal wall, arms, hand, foot, hamstring, quadriceps calves, and neck. Physical exertion, dehydration, lack of micronutrients, muscle stiffness, neurological disorders, and even hypothyroidism can all contribute to muscle cramps. 

Muscle crabs are also common in women during menstruation and pregnancy. It isn't an alarming situation, but it definitely affects your working conditions and more your sleep. 

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Most effective remedies on how treat muscle cramps at home

Here are some Diet changes and stretching to help you to treat muscle cramps

First stretches to release cramps instantly. Stretching a tight muscle can assist muscles to relax the first calf and hamstring muscles. This can be relieved by putting your weight on a cramped leg and bending a little forward slightly. 

When you do this, you bend your knees and that helps in pulling the cramped muscle. You can use the support of the wall as you move forward to feel the stretch. If you can't stand, sit on the floor and outstretch your legs and bend forward to give a pull to your leg. 

While doing this, pull and stretch your toes closer to yourself. Give a stretch cause in this way you'll get a very good stretch. The other area is the quadriceps. Stand up and grasp the shin of your tight leg and pull it toward your body. Your knee should be pointing down at this point, avoid pulling the knee backward or sideways. 

The other cramps that people go through the maximum are neck cramps. In sitting or standing position, gently turn your head on the right side, and with the help of your hand try to push it slightly down. Hold for 15 seconds, then switch on the other side and do the same another way to help a quick relief from your neck, intern out your finger behind and slowly twist your neck to look back there for a few seconds with normal breathing. Repeat on the other side.

Similarly, when you have a cramp in your hand, this Namaste position, in which the palms are completely in front of you, elbows touching your body and then slowly widening the elbows apart. Holding the palms together, slowly slide your palm towards your stomach. Stop here and feel the vibe too. 

Now let us understand something about abdominal crap. You can practice Suptavakrasana and Bhujanasana to release abdominal cramps. So let's understand how to do Suptavakrasana down on your back. Bring your legs together and slowly pull them towards your buttocks. Then turn your leg on the left side where the left knee is down and the right knee is above.

Do this in a totally coordinated motion and here turn your head to the right. Return to the beginning position and do the equal on the other side. While doing this Suptavakrasana stretch your hand's straight palm facing downwards and do the leg moment. 

Next asana is bhujangasana. Lie down on your stomach and stretch your toes outward. Bring your palms near your chest, inhale and slowly extend your body upwards to your navel region. The navel should be touching the floor, the upper part of the body should be facing upwards. Stay in this position for 6 seconds and come back to the normal position. while exhaling the same thing you can do with the hand stretched straight and taking the head totally back. So again, take the original position and then raise your head up, even your stomach, up your navel upwards, and put your head back to give a good pull on your abdomen region, and then come back to the normal position.

This is a variation of Bhujanasana. You may call it Surpasana. If you get legs muscle cramps and foot cramps, immediately lie down on your back and elevate your legs up on the stack below, rest it on the pillow, and stay in that position by moving your toes outwards and inwards side words and resting for some time. And this would really help to release your graph following the stretches definitely massage with your hands. The area where the cramp was felt.

Your hand should be warm. If they are not warm, take a hot water bag, warm your hands up, and then a little bit of massage in that area. Gently practice few asanas on a daily basis to prevent muscle cramps. 

Certain Asanas, which you should do regularly, would be Talasana, Yastikasana, Hastapadangusthasan, Trikonasana and Manjarasana. Hastapadangusthasana should be done in a line-down variation or in standing variation. This would really help release the pain and traps. 

The other way to get rid of cramps is by doing hot compression Using a hot water bag on cramping muscles can really help increase circulation and relax the muscles. Bathing with warm water can also release pain after the discomfort has receded with ease, then apply a cold pack, ice pack that would work Wonders. 

whenever you apply ice, wrap ice in a towel and then apply on the body. Just understand that ice should not be applied directly to the body. 

One of the major causes of muscle cramps is the deficiency of micronutrients in our body, so we have to understand what diet we should take to prevent muscle cramps. Fluids in the body enhance Muscle contraction and relaxation and that's why a person should be hydrated regularly. Fluids should be replenished in regular intervals.

Also, for good hydration person should take at least eight glasses of water throughout the day. Bananas are high in potassium content and also contain some amount of calcium and magnesium. eat a banana before any exercise for physical strength. It is best to avoid bananas at night. 

Have sweet potato during breakfast it contains 6 times more calcium than a banana and it is high in content. Fibre, calcium, protein, magnesium, and other nutrients. Beans and lentils are also rich in magnesium and fiber.

High fiber meal can also help you manage your blood sugar and cholesterol level and it also helps in menstrual cramps. Melon is another thing this person must have because melons are power-packed with potassium. The mushy fruit also contains salt and water which helps in managing dehydration.

It is actually helpful in cramps associated with dehydration. Sodium is flushed out of our body through sweat while we exercise, so it is recommended that after a workout, eat a bowl of melon to stay hydrated. 

Milk is a very healthy beverage that contains calcium, potassium, salt, and protein. It also keeps the body hydrated and prevents cramping. have a glass of milk at bedtime. It will also help in better digestion and you will always prevent cramps, which you get at night in sleep. 

Leafy vegetables, dry fruits, oranges are great sources of micronutrients and they would help to prevent cramps during a muscle cramp. These stretches and dieting changes will keep you finer. Also, realize that following a healthy and energetic lifestyle will prevent all such cramps and pains for your body.

Understand, the mind plays a very big role in the health of your body. If the mind is stiff, rigid, the body also is going to be stiff and rigid and so pains and cramps are bound to occur.

So take care. See that mind is positive, happy, cheerful, enthusiastic and your body is active, Joyful too. so try and live life in a way that the mind gets relaxed and so the body gets relaxed.

Muscles get relaxed so no cramp, no pain. Live life elderly happily choices yours to remain stiff or to be flexible. Try and take care by taking the right choice. 

Diabetes Control: 5 Powerful Tips For Diabetes Control

Diabetes is such a disease, which demands a lot of attention and mindfulness. Misbalance either of the way -  high or low sugar can be hazardous. 

People having diabetes also experience a dawn phenomenon, which means a sudden rise of blood sugar between 2am and 8am. That’s not it; they also experience a Somogyi effect, which is a high sugar level in the morning due to insulin at night. 

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For this purpose, we need to be cautious about our morning routine and its effect. And all this needs a lot of care. So let's discuss that.

First, one – Morning stretches in bed When you wake up, right in your bed itself practice Pranayama 4 i.e Diaphragmatic breathing.  This is a simple abdominal breathing technique that will help you become more aware and also it would help increase the supply of blood and nutrients to your whole body. This would supply even good oxygen into your body. You can do some stretches like Yastikasana, Pavanmuktasana,  Supta Vakrasana, before getting up from bed.

Second – Morning Amla drink

After getting up, you should not keep your stomach empty for long. Whether the person has high blood sugar or low blood sugar, Amla is the best. Take a glass of warm water, put one teaspoonful of Amla powder and a quarter teaspoonful of Haldi powder. Mix and drink it. This will help you in managing your blood glucose level not just in the morning but throughout the day.

Third – Soaked methi or fenugreek seeds

Remember to soak one tablespoon of methi seeds in little water and take these soaked methi seeds in the morning. When you are taking methi seeds you need not even chew them, you can just gulp them and it would help you. This will lower your blood sugar level and maintain the homeostasis of your body.

Fourth one - Morning yoga routine

Post this doing some good Asanas and Pranayama would work wonders to maintain your health. Muscle movement will help in increasing blood flow throughout the body and also increase glucose uptake of the muscle. This will naturally help to decrease the high glucose level of your body. The Asanas you can include in your routines are  Talasana 2, Konasana 2 & 3, Paschmittonasana & Ardha Matsyendrasana, Matsayana,  Bhujangasana, Dhanurvakrasana, Viparitkarani and legs on the wall would be beautiful.

n diabetes circulation to the extremity is a must. In your legs, your calf muscles are your second heart. It helps you to increase circulation to a great extent. So what is most important is walking. In the morning, a diabetic person must walk for 45 minutes, very much required and in the evening, again person must walk for half an hour. That walk could be a little more casual walk where you are being with nature. Walk around and see and walk comfortably, but you should walk in the morning as well as in the evening. This walking will also help to prevent the Somogyi effect.  Thus exercising twice a day at least is cardinal.

Fifth – Breakfast

For your breakfast, keep one thing in mind that breakfast should not have salad nor it should have anything high in calories.  Morning breakfast should have varieties of Rotis, parathas, Umpa, Pohas, have food what you usually have according to your area or the region,  

In south India, you would have definitely idli, Umpa, Dosas and so on. Carry on. Don't create drastic changes in your diet and pay heed to your health.

Sixth point - Mindfulness is the key.

Be vigilant of your time that you take your breakfast. It is best to have your breakfast within 1 hour after you wake up. If you don't eat your breakfast on time then after an hour. it is observed that your glucose level would fluctuate and create problems and a Satvik breakfast take within an hour would be a very good habit, which people should follow strictly.

Diabetes is a disease that could be overcome by these disciplines. Be aware, be content, and be flexible in your thinking. So follow all these disciplines to avoid further aggravation of diabetic condition and enjoy a healthy you.

What Is Best Psoriasis Treatment- 3 most effective treatment

Psoriasis is an inflammatory disease characterized by thick scaly silvery rough skin full of red patches. It affects both the sexes equally. Modern medicine has not found out the exact cause of psoriasis, but the main cause could be the faulty utilization of amino acids and fat. A person with this abnormality has an excess amount of cholesterol in their skin and blood. 

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So what can we do to overcome this disease? So let's work on this. 

1) Fruit-filled diet for a week. a  diet filled with cleansing juices is recommended as of one-week diet management, or the best thing would be, have fruits and juices as the meal that is 4 times in a day or in between also. 

Every 2 hours having some fresh fruits in a day would be recommended and make sure that you continue this for 7 days. Understand few juices that can be added to your diet. 

Carrot and beet juice - Take half carrot, half beet, and a glass of water, boil these things and then blend them nicely, Don't strain them, keep the fibers intact and take them.

2)The second one is Cucumber juice-take half cucumber one stem of basil one stalk of lemongrass and blends them in half a glass of water, do not strain the juice and consume it fresh. These juices will really help in reducing the inflammatory condition of your body and this will help you in reducing your condition to a great extent.  

The vitamin and minerals in these juices would minimize your patches. Except for citrus fruits, you can use all the other fruits in your diet. The juices of citrus fruits should be avoided, along with consuming lots of juices.

some foods you should adopt are seeds, nuts, and grains vegetables, and fruits but less than fruits. Some seeds which you should include are sesame seed, pumpkin seeds, and sunflower seeds. 

Again a person should eat plenty of freshly grown vegetables. Preferably, organic vegetables and person should have sufficient amount of other foods too. 

It has been observed that Vitamin E therapy has been found to be very effective in the treatment of Psoriasis. It will help in reducing the scratching feeling, itching feeling, and scabbing. 

So definitely add vitamin E rich food like almond, avocado, different types of currents, black currants, basically mangoes and spinach, flaxseed oils, etc. 

Certain foods can trigger Psoriasis, so avoid these foods. The food which increases inflammation and autoimmune flare,  such food are harmful and they are all animal fats,  

It means entirely non-veg food, even milk and butter should be avoided. Avoid refined and processed food and put containing hydrogenated fat and white sugar should be avoided. 

All condiments and tea, coffee, etc. should be avoided completely, alcohol  should be totally avoided apart from food  

your daily routine should be taken care of, taking  frequent baths and using soap on the body should  

be avoided, when you take bath once a day you  should use Epsom salt bath, Epsom salt for the  

bath is extremely beneficial, this bath also  should be taken thrice in a week, not every day,  

regular seawater could be externally put on the  area after a bath applying olive oil or coconut  

oil may be helpful, especially in winter, you need more such oils. so this extra care should be taken apart from the Epsom salt bath. 

Taking the sun on your body could be extremely beneficial, taking sunbath should be very much part of your daily routine. 

Next is Asanas. Psoriasis is an autoimmune condition and one major cause is stress,  studies say that vigorous exercise done by ladies can reduce the risk of psoriasis by 30 percent.  

So what they are trying to say is that we should be always physically active physically moving. Some asanas would help to increase the circulation to the entire body. 

These Asanas could be Stithprarthanasaa, Balasana, Trikonasana, side variation Pawanmuktasana, Hastpdasna, Bhujangasana,  viprit Karni Janu Shirasana, and Shavasana.  

these asanas would help in increasing the circulation throughout the body and reduce stress, this would help in maintaining the homeostasis of our body. 

when the sickness comes, the body also wants to be healthy and so the body maintains its homeostasis level, we also should work hard to help the body to come back to its normal.

we should also put our effort, all these asanas would provide vitally stretch to our body, the skin and everything would get stretched and relaxed and maintain the health of our body, to prevent the aggravating scale of our body these Asanas work wonders. 

so naturally these asanas should be done every day. deep breathing practices, Pranayama should be part of your daily regimen. As it reduces your stress level instantly. 

Meditation sitting quietly with yourself for 10 mins to stop thinking and relaxing is also very important and a person should spend at least 5 to 10 mins of meditation once or twice a day. 

So these conditions of psoriasis could be treated with simple management and make sure that you eat the right kind of food, sleep well, and exercise yourself regularly do pranayama and meditation regularly so take charge.