The modern Indian lifestyle with its numerous responsibilities of family and work, many of us take their own health for granted. It is important to learn the fundamentals of nutrition and importance of eating balanced diet. If we don't take care of our food/diet today it will affect our future.

What you are eating is not for “Today” in fact its for “tomorrow". Every bite you take fights or fuels the disease.

One must follow a healthy, sustainable diet which will help in inculcating good food habits and weight loss will be one of the outcomes of this.

## Lifestyle changes for better living:
1.	You must incorporate 1 portion of carbohydrate + 1 portion of Protein + 1 portion of Vegetables in your Lunch every day.
2.	Every meal must have 1 portion of protein in it [Breakfast, Lunch and Dinner]
3.	Incorporate 2 mid meals in your day. One between your breakfast and Lunch and another between Lunch and dinner.
4.	Your food plate should have food items which are – Colourful, As per season, Traditional combination, Balanced, Locally easily available, Less processed, As per climate and freshly cooked.
5.	Please incorporate seasonal fruits and vegetable in your diet. They are very rich source of micro nutrients and helps in boosting immunity.
6.	There has to be at least 2-3 hours gap between your last meal and bedtime.
7.	You should get good sound sleep for 6-8 hours. 
8.	Meditate every day at least 10-15 mins.
9.	Eat mindfully. Make sure you are not distracted and eating with all senses.
10.	Do not forget to add at least 1-2 fruits in your daily routine.
11.	You must do at least 1 hour of physical activity every alternate day OR at least 30 minutes every day.
12.	Plan your meals a week prior. We never plan to fail. This will ensure consumption of healthy and wholesome meal.
13.	Keep yourself well hydrated. Drink at least 3.5 - 4 litters of water throughout the day.
14.	Keep a gap of 10 min between your meal and tea. This will make sure that caffeine from tea/ coffee will not interfere with nutrient absorption.
15.	Avoid canned, processed food items and go for freshly made food from the kitchen.
16.	 Engage yourself in some hobby/ activity. This will help in managing your stress levels.

We need to take care of our Food along with Sleep, Stress, Water and Physical activity to have healthy sustainable lifestyle.


Nutrition

It is important to learn the fundamentals of nutrition and importance of eating balanced diet.

Fundamentals of nutrition

## 7 scientific techniques (with research proof) you need to know about the scientific process of weight loss.

### 1.	You’ll have to work really hard to gain back the weight and inches. 
Have you been in a place where you’ve lost a few pounds and eventually gained them back? Of course, we’ve all been there. The moment there’s an important meeting or a stressful family situation or you’re experiencing strong negative emotions in your personal life, we slowly sneak in comfort food or we deprioritize our workout times. Yoga as a practise helps you deal with all this. When you manage your emotions better, and continue to manage stress effectively, the need to turn to food is negated. You can choose to condition your mind to move more when you feel stressed. All this and more is outlined by the leading researchers at the Department of Nursing Research and Translational Science, National Institutes of Health Clinical Center. They call it “A Different Weight Loss Experience” which outlines the benefits of Yoga for the weight loss in major areas like, physical, mental, emotional, and social. Your weight loss experience with yoga will be very different from other weight loss techniques.

__Research paper:__ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4995338/

### 2.	Yoga helps deal with fear of failure and the anxiety.   
If there’s something weight loss aspirants dislike, then it’s the back and forth on trial weight loss techniques. While its common knowledge that weight loss journeys are anything but linear, it can be a frustrating process to work on your body but feel a lot of negative baggage that comes with the effort. And half the battle with weight loss is won mentally. “What if this doesn’t work either?”. “What if I am never able to lose weight?”. These questions raise the heart rate (which Is brought about by hormones like Epinephrine/Norepinephrine), the physical reaction to this is anxiety and the fight/flight/fright response triggered by the sympathetic nervous system. Yoga encourages one to relax, slow the breath and focus on the present, shifting the balance from the sympathetic nervous system and the flight-or-fight response to the parasympathetic system and the relaxation response. 
Your mind is literally defining your success in this journey and yoga helps mould the mind.

__Research paper on Yoga and anxiety:__ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3193654/

### 3.	Yoga will almost instantly make you feel better. (The weighing scale may not the right measure for it)
Years and years of struggling with weight can be a difficult habit to unlearn. Yes, Yoga will definitely help you burn off the excess weight on the body. But first, it will teach you to accept that all that extra weight is nothing to be ashamed of. 
At the beginning of any Yoga class, the first step is to take a few cleansing deep breaths. We breathe 22,000 times in a day, what are we doing differently in those 5 deep breaths? Most of us hold in our stomach during the day because tummies are frowned upon and we’d rather have a flat attractive stomach. This restricts the complete oxygenation of the lungs and increases tension. In the first 5 breaths before a class, the 5 deep breaths are satisfying because they are “FULLER” breaths than those we take everyday.
Better oxygenation >> better energy >> better stamina/endurance >> easier to do high intensity exercise >> better calorific burn and more. 
Shallow breathing also triggers the stress response which supresses the immune response. So if you’re someone who suffers from frequent colds and coughs, you may be breathing wrong.

__You can read more here:__ https://www.health.harvard.edu/mind-and-mood/relaxation-techniques-breath-control-helps-quell-errant-stress-response
This stress response can be countered by 6 medically approved relaxation responses. __5/6 of these are practised in yoga several times in one session:__ https://www.health.harvard.edu/mind-and-mood/six-relaxation-techniques-to-reduce-stress

### 4.	Yoga will reset your metabolism and normalise BMR.
We look at people with “fast metabolism” and constantly compare our journeys to them thinking “I wish I could eat what I want and still stay thin”. This is based on BMR (Basal metabolic rate). Often used interchangeably with RMR or resting metabolic rate, these are calories required to perform the absolute basic functions of the body (breathing, circulation etc). If you consume more calories than your BMR, you gain weight and vice versa. BMR is defined by several factors which cannot be controlled consciously, like biological sex, age, ethnicity, genetic make up etc. The factors that can be controlled are body composition, weight and height. 
__Simplistic explanations say:__ Increased muscle mass >> increased BMR>>effective weight loss. 
But how much BMR is too much BMR? Is it possible to have “too fast” metabolism? Yes and No. __A very high BMR can increase risk of mortality by speeding up aging:__ https://www.researchgate.net/publication/23161889_High_Basal_Metabolic_Rate_Is_a_Risk_Factor_for_Mortality_The_Baltimore_Longitudinal_Study_of_Aging/link/0fcfd50e6f6de324c0000000/download
__And a low BMR can increase risk spontaneous weight gain and the risk of type 2 Diabetes:__ https://pubmed.ncbi.nlm.nih.gov/32690630/
Yogic practises allow to increase and decrease BMR by impacting the core of this process, the DIGESTIVE system. Yoga regulates the secretion of enzymes required in digestion, which in turn defines how nutrients are used in the body. BMR changes can be seen within a week and prolonged yoga practice can normalize BMR for longer lasting periods even after cessation of yoga practice. 
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1564415/
But how would one know which asanas to practise and what BMR should be targeted. These are answers available with our master trainers, who are trained in the physical impact of Yoga and its direct benefits for any health goal. 

### 5.	Yoga will reset your gut health which controls weight loss, anxiety, digestion. 
We have about 100 trillion bacteria living in our digestive system at any given time. And these bacteria help chop up food into smaller pieces which then get absorbed by the human body and the food is “used up” to provide calories. This is the simple process of nutrient absorption. But does this mean that someone who has more bacteria doesn’t have the ability to lose weight quickly? There are many theories about the “good” and the “bad” bacteria in the gut. 
https://www.health.harvard.edu/staying-healthy/do-gut-bacteria-inhibit-weight-loss
Researchers have long found that the gut bacteria can control food absorption for energy production, function of the immune system, hormonal products(as an endocrine-like organ), support cholesterol metabolism, regulate appetite hormones and appears to have an impact on brain function. So, it is not surprising that this has an effect on the weight loss journey. Yoga helps in creation on favourable conditions for the “good” bacteria to flourish. This aids in weightloss. 
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6748614/
In several studies, too intense exercise has shown to damage gut bacteria but Yoga has consistently shown progress. 

### 6.	Yoga helps you rely less on medications 
Common medications like Diabetes drugs, Antidepressants, Beta blockers, Oral corticosteroids and Migraine meds can cause rapid weight gain. This can be another reason why weight loss could be so tough. Yoga can decrease stress and cortisol levels, enhance mood, decrease anxiety and depression, improve sleep, and improve chronic conditions such as hypertension and diabetes, reducing the need for medications that can cause weight gain.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3415184/
https://www.health.harvard.edu/blog/yoga-for-weight-loss-benefits-beyond-burning-calories-202112062650

### 7.	Yoga relieves insomnia, reduces serum cortisol levels, reduces craving and binge eating tendencies
Studies have shown that insomnia and obesity have a direct connection. Whether it is clinically diagnosed or self diagnosed, the chronic loss of sleep has a much deeper impact on our lives than we choose to believe is true. NCBI says that Sleep is the ‘most sedentary activity’, yet may be the only one that protects from weight gain. Experimental studies have shown that short-term partial sleep restriction decreases glucose tolerance, increases sympathetic tone, elevates cortisol concentrations, decreases the satiety hormone leptin, increases the appetite-stimulating hormone ghrelin, and increases hunger and appetite.
Yoga has been known to control cortisol, normalize brain activity for sleep, reduce stress and promote rest. It is one of the rare forms of exercise and lifestyle that is capable of changing so many elements with very little intervention from medication. 
https://pubmed.ncbi.nlm.nih.gov/20823775/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3632337/#R85

These are 7 scientifically approved studies that prove that Yoga can lead to rapid and sustained weight loss in addition to holistic transformation of lifestyle. 

Weight Loss

7 scientific techniques you need to know about the scientific process of weight loss.

Weight loss and Yoga

Bhujangasana, or cobra posture, is a relaxing backbend performed while lying face down that opens the chest and warms and strengthens the spine. The shoulder and abdomen are stretched, and the vertebral column is strengthened. Discover more about Bhujangasana by reading the full article.

## What is Cobra Pose?

Bhujangasana, which means "cobra pose" in Sanskrit, is made up of the words "bhujanga," which means "cobra," and "asana," which means "posture." In hatha yoga and contemporary yoga exercises, it is a reclined back-bending asana. It is usually performed at steps 8 and 20 of the Surya Namaskar cycle of asanas. Despite being categorized as a beginner's posture, Cobra is actually excellent for yogis of all levels and not just suitable but also very effective.

## How To Do Cobra Pose (Bhujangasana)?

## Low Cobra

The Low Cobra position, which is commonly performed with bent arms, emphasizes strengthening the shoulder and the lower back. Here's how to go about it:

1. Lay on your stomach, extend your legs and place your forehead on the ground. 
2. Put your elbows close to your sides and place your hands flat on the ground directly beneath your shoulders.
3. The thighs to the toes of your legs should be firm. When you press your feet firmly into the mat, your kneecaps will lift off the floor.
4. Your neck should remain neutral, and you should keep your eyes on the ground in front of you.
5. As you exhale, bring your forehead to the mat. 
6. Follow the steps above on your subsequent inhale.

## Full Cobra

Poorna Bhunjangasana, also known as Full Cobra Pose, focuses on maintaining a flexible and healthy spine. All the organs connected to the Swadhisthana, Manipura, Anahata, and Vishuddhi chakras are strongly impacted by this asana on a pranic level. The steps are as follows:

1. Take a deep breath and reach the Cobra position. Breathe normally a few times while maintaining the position.
2. Breathe out, bend your knees, and lift your feet.
3. Try to touch the soles of the feet to the back of the head by extending the head, neck, and shoulders a bit further back.
4. Hold the position in its final state as long as it is comfortable. 
5. Exhale and lower the feet to the starting position. Spend some time in Bhujangasana to unwind.
6. Release the position, relax, and tilt your head to one side while keeping your arms by your sides.

## Benefits of Cobra Pose

## May Reduce Symptoms Of Depression

Any blockage in one of the seven energy centers, or chakras, can cause stagnation, which can exacerbate a number of physical and spiritual illnesses. Conversely, when chakras are open and balanced, energy flows easily through the body and mind, alleviating any symptoms of depression. With the help of this pose, the Kundalini chakra, which is thought to be curled up at the base of the spine, can be awakened.

## Help To Relieve Lower Back Pain

The upper body muscles are prone to stiffening from our contemporary lifestyles, but Bhujangasana helps to strengthen them. Your back muscles benefit from this as well, becoming stronger and more physically capable. It improves posture and helps you stop bending down your upper back.

## Boost Your Self-Esteem

You can improve your mood and relax your mind by including the Cobra pose in your everyday practice. It aids in coping with issues related to stress, depression, and exhaustion.

## May Reduce Inflammation 

Chronic illnesses including various arthritic ailments frequently produce inflammation as a side effect. Cobra pose routinely brings about a significant reduction in inflammation.

## Could Help You Sleep Better 

According to observational studies, the Cobra stance is an energetic posture that can revitalize the body in a number of ways if done regularly. People's sleep quality was found to increase after practicing the Cobra Pose every day.

## Could Enhance Posture

Our posture frequently deteriorates since so many of us sit at our desks all day at work or stare down at our phones. Cobra Pose can be used as a preventative measure for issues like sagging shoulders and forward-facing head posture.

## Cobra Pose Modifications 

### Use A Prop

We advise beginning your practice of this asana with the aid of support if you are just a beginner. For added support, place a towel or blanket folded in half under your hips or wrists.

### Your Forearms Should Be On The Floor 

Most beginners can begin with their forearms on the ground. Your forearms should be supporting your chest as you lie on your stomach. While lifting your chest and maintaining your back arched, press down into your forearms.

### Start Doing In A Plank Position

For a deeper stretch put your hands on the floor on either side of your chest while you lay on your stomach for a deeper stretch. The tops of your feet and your pubic bone should be pressed firmly into the ground as you elevate your toes. Lifting your chest off the floor while taking a breath, move through the cobra pose.

## Cobra Pose: Safety and Precautions You Must Follow

There are a few considerations to make while performing the Cobra stance in order to do it correctly, efficiently, and effectively:

1. Avoid maintaining a rigid body while performing the position.
2. If you have a back, arm, or shoulder injury, you shouldn't perform the Cobra Pose.
3. Relax the position to lower yourself slightly if your lower back starts to hurt, or release down to rest on your forearms.
4. If your lower back starts to hurt, release down to rest on your forearms or adjust the stance so you are a little bit lower.
5. Women who are pregnant shouldn't do it.
6. If you have intestinal herpes, peptic ulcer, hyperthyroidism, or hernia, speak with a yoga expert first.
7. During the Cobra stance, your buttocks will naturally tense up, so keep them loose.
8. Do not come down abruptly after releasing the posture. Reposition your body slowly into the starting position.

### Conclusion

Bhujangasana is a potent yoga pose that specifically targets the abdomen to burn belly fat. Your energy chakras are aligned, and it provides psychological, spiritual, and physical advantages that improve your physical and mental health as a whole. Regularly perform this workout at home to keep a variety of health issues at bay.


The Cobra Pose is a great way to start your yoga practice. This is a beginner version of the pose that is still beneficial for your body. Read more here.

Cobra Pose (Bhujangasana): Benefits, Modification & How to do

Chair yoga is a technique that adapts yoga chair poses to be performed while seated in a chair. It not only offers the same health benefits as regular yoga, such as relief from stress, discomfort, and fatigue, but it can also help with balance, joint lubrication, and even age-related conditions like menopause and arthritis. Anyone who wishes to benefit from yoga and may (or may not) have mobility issues can practice yoga chair poses.

## Chair Yoga Poses for Seniors: Reduce Pain and Improve Health

While being active can help you avoid age-related problems, older people are more likely to suffer from strains, sprains, and joint pain. Yoga, however, offers exercises for every ability level, and chair yoga is one of them. Without having to worry about their age, older adults can easily make use of chair yoga's advantages.

- Flexibility gain
- Lessens pain and improves pain management techniques
- Reduces stress and promotes better sleep
- Aids balance and coordination

## The Yoga Benefit: Exploring Chair Yoga

Modified yoga poses while seated in a chair are known as "chair yoga," in general. Even if you're restricted to a chair, you may perform various stretches, bends, twists, and other exercises. The type of chair you use is not significant since chair yoga is all about the ability to adapt. 

Make sure your butt is firmly planted in the seat to begin each new stance. Wheeled chairs are not recommended because they are unstable, but practically any other chair will work.

## Easy Chair Yoga Practice for Beginners

## Cat-Cow Pose

This is the easiest chair yoga pose for beginners. Take a deep breath in and raise your back to face the ceiling. Pulling your stomach in and rounding your back as you exhale through your spine. To relieve tension in your neck and back, perform this motion five times.

## Sun Salutation Arms

Breathe deeply as you raise your arms with your palms facing upward while sitting tall. The arms should drift back down to your sides as you exhale. Repeat the same five times in a row. It also eases stress in the neck and shoulders while lengthening the spine.

## Eagle Arms

Extend your arms to the sides. Next, cross one arm over the other at shoulder height in front of you. Twist your arms such that your palms are touching while bending your elbows. Repeat with the opposing arm on top after releasing the hold after five breaths. With this motion, shoulder pain will vanish. 

## Wrist Stretch

Stretch your left arm out and, using your right hand, move the fingertips of your left arm upward and toward the top of the arm. Now, flex the wrist toward the wrist in a downward motion. Put your other hand up and repeat. With both arms out in front of you, quickly move your wrists up and down and side to side. By strengthening the wrists and releasing forearm strain, this chair yoga poses for beginners is beneficial.

## 5 Chair Yoga Moves For Easy Weight Loss You Must Try

## Downward Dog

Place the chair in front of you directly, at a distance equal to the length of your upper torso, after standing up from it. The chair's back should be facing you. Now, stand up straight, take a deep breath, and bend down by placing your palms on the chair's backrest. Hold this posture for five seconds. Do this three to five times.

## Cobra Pose

Put both of your palms on the chair's seat while standing upright and facing it. As much as you are able, now move your legs backward to get your body into a perfectly straight line. Stretch out while looking up. Stretch again after returning to your starting posture. Repeat all the steps five times in total.

## Eagle Pose

First, take a comfortable seat on the chair, cross your left leg over your right, and strike the position of the eagle. Bend while standing in the Tadasana position, lift the left leg, roll it over the right leg, and repeat. Likewise, encircle your hands. For this, bend the left elbow toward the right. Then create a fist while bending the elbows. Continue to hold your breath while in this position. Return to your regular position after a little interval.

## Vertical Posture

Sit upright in the chair for this asana. Take deep breaths and raise both hands. Bring the hands down while exhaling after holding this position for a moment. Perform this yoga ten to fifteen times.

## Spinal Twist

Maintain a straight spine and shoulders while sitting in the chair. Now, with your right arm at the back of the chair and your left arm resting on the right armrest, turn to your right. Keep still for five seconds. Return to your starting posture and repeat the exercise on your left side. Each side should be repeated five times.

## The Best Chair Yoga Moves for Back Pain Relief

Chair yoga helps with strengthening and stretching. In addition to easing back pain, performing yoga chair poses may also strengthen the core, ease joint discomfort, improve balance, and lessen stress. Chair yoga, which involves performing yoga chair poses, is an excellent option for senior folks, obese individuals, those suffering from neurological conditions, and those with inadequate flexibility or strength. 

Of the above-mentioned yoga chair poses, the best yoga chair poses for back pain relief are:

- Downward Dog
- Cat-Cow
- Sun Salutation Arms
- Spinal Twist
- Vertical Posture

## Fun And Easy Chair Yoga Poses For Kids 

To help students make meaningful connections with their learning, teachers can incorporate yoga chair poses for children into their curricula in a variety of ways. Kids can engage in these yoga chair poses to revitalise their bodies and minds for learning or to stretch their bodies after prolonged sitting. Here is a list of the basic chair yoga positions that children can practice during movement breaks in the classroom or at home:

- Eagle Pose
- Cat-Cow
- Downward Dog
- Cobra Pose

## Chair Yoga Poses That Anyone Can Practice

Without worrying about your degree of physical fitness, shape, or mobility issues, chair yoga can help you practice all types of asana. Here are the few most effective yet easiest chair yoga poses that anyone can practice:

- Cat-Cow Pose
- Sun Salutation Arms
- Eagle Arms
- Wrist Stretch
- Downward Dog
- Cobra Pose
- Vertical Posture
- Spinal Twist

__Few Words From Sarva__

Chair yoga is an easy but fulfilling yoga practice. All the health advantages of regular yoga are provided by chair yoga. In almost any location where there is a chair, chair yoga can be practised. Chair yoga can enhance your flexibility, focus, and strength while minimising joint pain, lowering stress, and enhancing your mood.


Chair yoga is a type of yoga that can be performed while sitting in a chair. All you need for it is yourself and a chair!