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

If workouts are cupcakes then challenges are their sprinkles on top. 
Let’s level up the wellness game by being more mindful in May and taking up SARVA’s Mindful May challenge.

The rules of the challenge are simple, learn how to mindfully manage your mental health and nutrition while also improving your physical health. 

## Mindful In May Challenge
SARVA believes in holistic transformation, thus the Mindful May challenge comprises two activities which will help you be more mindful in May. Here are the activities. 

## Mindful May Meditation Challenge
__Challenge :__ Tratak (Gazing). Tratak means to gaze steadily without blinking the eyes. This is one of the premeditative tools which is performed with the eyes. 
Hatha Yoga Pradipika defines it as one of the Shatkarmas.

__Duration for the challenge -__
- Beginner - 30 sec to 1 min
- Intermediate - 2 to 3 mins
- Advance - 5 mins

## How do you do the mindfulness challenge?
For the Mindful May Meditation challenge, you need a dark room to practice candle gazing. The room should be devoid of dirt, insects, and any distracting sounds or smells. It should not be too airy as it is important that the candle flame be steady and not flicker at all. It is preferable that one does not use any type of glasses during practice.

## Steps to follow for the Mindful May Meditation challenge
1. Assume a comfortable sitting position,  spine in a neutral position; the rest of your body should be relaxed.
2. Close your eyes and take a few deep breaths to relax your body and mind. Concentrated deep breaths will allow you to empty your mind of any diverting thought.
3. Softly open your eyes and begin to gaze at the tip of the flame.
4. Do not strain your eyes by forcefully keeping them wide open.
5. Try not to blink your eyes or move your eyeballs. However, if it is a must then you may blink or move your gaze. 
6. Continue gazing at the flame for 2-3 minutes with complete awareness. With regular practice, you can increase the timing to 5 minutes.

In the process, if you feel that your eyes are filling with tears, allow them to roll down your cheeks. This signifies the endpoint of practice. Now close your eyes and try to visualize the image of the candle flame in between your eyebrows.
Once the after image begins to fade, open your eyes and again gaze at the flame, especially at the tip of the flame. The ultimate purpose is to lengthen the timing of inner gazing as much as possible.

It is recommended that you wash your face and eyes after tratak.

__Benefits of Mindful May Meditation challenge__
Tratak’s mindful meditation benefits are as follows:

- Candle gazing is a static tratak that works directly on developing concentration.
- It is therapeutic in cases of depression, insomnia, allergies, anxiety(one of the best meditations for anxiety), postural problems, poor concentration, and memory.
- Helps develop stronger willpower. Also, promotes mindfulness and happiness. 
- People with weak eyesight or weak eye muscles can greatly benefit with the regular practice of Tratak.
- It has been found that it helps neutralize tendencies like anger, short temper, suspicion, irritation, and resentment for one month.

__Disclaimer:__
Be careful of the following points while performing the Mindful May Meditation challenge.

- One suffering from hypertension should perform Shavasana before performing Tratak. 
- Do not rub your eyes immediately after tratak. 
- Do not read or watch any form of screen immediately after tratak.
- Do not repeat tratak more than thrice in one sitting.

## Mindful in May: No Sugar Challenge

Wondering how to mindfully manage your diet? Take a 3 day no sugar challenge.

Sugar is naturally present in many food items such as vegetables, fruits, dairy products, etc which then gets broken down into glucose and provides energy to the body.

Whereas there are few food items like packaged breakfast cereals, ice cream, cookies, cakes, candy, soda, jaggery, methai, sweetened coffee/tea, etc. where sugar is added during the preparation.  

So is sugar bad? It is not a Nutrient! It can be consumed in limited quantities occasionally but not EVERYDAY.

Sugar is 8 times as addictive as hard drugs. This is the reason why while having a small piece of chocolate, people end up having more than that small piece.

Try to cut down and eventually quit adding sugar to our diet. No Honey, No Jaggery, No sugar [white/brown], not even in your tea and coffee. 

Join SARVA in the Mindful May Meditation challenge by following the meditation routine and being mindful of your diet and nutrition. 


General

Here are some tough goals we’ve set for our champion yogis for the month of May. Pick a day of your choice and ask your coach to help you complete the challenge, Mindful May challenge.


Mindful May Meditation Challenge 2022

25 forms of yoga

Pranayama means regulation of the prana or life force by regulating the breath. 
Basic preliminary checks before starting pranayama practice
-	Sit in a well ventilated room
-	Make sure you sit with an erect spine and in a comfortable posture
-	Do not overdo any practice, be mindful of yourself and the breath
-	Keep the facial muscles relaxed throughout the practice

## 1.	Anuloma Viloma (Alternate nostril breathing)

![Anuloma viloma pranayama](//images.ctfassets.net/1tp0n7niw68j/6GetR0wwCV6dk332CumeW8/8d0b8a1b9b529158c0084c2bf693f068/1._Anuloma_viloma_pranayama__1_.jpg)

__Method__
1. Sit in a comfortable meditative posture. Close your eyes, resting the left palm on the knee.
2. Close the right nostril with the thumb of the right hand and inhale deeply through the left nostril for.
3. Close both nostrils with the thumb and ring finger and hold breath for a few counts
4. With the left nostril closed open the right nostril and exhale slowly through right. 
5. Repeat the above cycle, this time inhaling through the right, and exhal-ing trough the left nostril.

__Benefits__
- Helps clear the nasal passages 
-	Regulates blood pressure and blood oxygen levels
-	Promotes quietitude and inner harmony
-	Has calming effect on the nervous system 
-	Improves concentration
-	Balances the energies in our body

__Precautions__
-	Children under the age of 12 should not practice this pranayama
-	Cardiac patients should avoid holding the breath

## 2. Bhastrika (Bellows breaths)

![Bhastrika pranayama (inhale)](//images.ctfassets.net/1tp0n7niw68j/26Veg94scTPnOiPsUiPML/737a87dc1cb3a0e20b717b41e0d97746/2._Bhastrika_pranayama__inhale___1_.jpg)![Bhastrika pranayama (exhale) ](//images.ctfassets.net/1tp0n7niw68j/4HKZ3sFOJOrkjkF4c1GFhu/d5835cede6511fdaf6296d10b9ebe4e5/2._Bhastrika_pranayama__exhale___1_.jpg)

__Method__
1. Take in a deep breath and breathe out forcefully through the nose, without any strain.
2. Just immediately breathe in with the similar force.
3. Inhale and exhale repeatedly, deeply and thoroughly with vigor. The abdomen goes out during inhalation, and the diaphragm descends, the reverse of that happens with exhalation.
4. The movements must be slightly exaggerated. The bresthing should produce strong nasal sounds. The process should be rhythmic and con-trolled, maintaining the speed as per personal capacity.

__Benefits__
-	Strengthens the respiratory and the digestive system
-	Drains excess phlegm from the lungs
-	Provides the required oxygen to the blood
-	Calms the mind
-	Energizes the body and mind

__Precautions__
-	Heart ailments/ hypertension
-	Fever
-	Vertigo 
-	Pregnancy 
-	Abdominal surgery or disorders
-	Spinal ailments
-	Eye ailments eg: detached retina etc

## 3. Bhramari (Bee breath)

![Bhramhari pranayama](//images.ctfassets.net/1tp0n7niw68j/2ib0LDPMbQOCM0WpLZI0Sh/0d4ea364cf828e905eb6f8370c9db26d/4._Bhramhari_pranayama__1_.jpg)

__Method__
1. Sit in a comfortable position, close your eyes and breathe deeply.
2. Now close your ears lids or flaps with your thumbs.
3. Take a deep breath in
4. Keep your mouth closed; breathe out slowly through your nose making a humming sound of a bee.
5. Repeat this process atleast 5 times

__Benefits__
- Has a calming effect on the nerves and thus can help reduce stress and anxiety.
- Restores elasticity of the lungs and can thus be beneficial in treating asthma
- It is highly beneficial for people suffering from Insomnia/Sleep prob-lems and Thyroid abnormalities

__Precautions__
-	None

## 4&5. Sheetli & Sitkari pranayama (Cooling breaths)

## Sheetli

![Sheetali pranayama](//images.ctfassets.net/1tp0n7niw68j/2Az2fz3mJKLABKH5cIlUGX/6d296c5d7e00c02884ee24fbbc72e964/3._Sheetali_pranayama__1_.jpg)

__Method__
1. Sit in a comfortable position
2. Bring the tongue all the way out and roll it in the shape of a tube (curl-ing the sides in towards the center to form a tube). If you can’t roll it, simply purse the lips making a small “o” shape with the mouth.
3. Inhale through the tube of the tongue and at the end of inhalation, re-tain the breath for a few counts.
4. When ready to exhale, close the mouth and exhale through the nose.
5. Repeat this process for 5-10 times.

## Sitkari

![Sitkari pranayama](//images.ctfassets.net/1tp0n7niw68j/5dB5m9p3knZkuN5Wbf7Vdv/7d1c1a9d4d3059a8045ed82c96569944/5._Sitkari_pranayama__1_.jpg)

__Method__
1. Sit in a comfortable position
2. Open the lips and (as if you’re smiling) bring the teeth together lightly, do not clench them.
3. Take a long deep inhale through the gap between the teeth and retain breath for a few counts.
4. When ready to exhale, close your mouth and exhale through the nose
5. Repeat this process 5-10 times.

__Benefits__
- Both techniques are effective in cooling the entire body, the nervous system and also the brain
- Reduces stress, anger and anxiety effectively
- Lowers the Blood Pressure
- Manages insomnia and enables deep relaxing sleep

__Precautions__
- Avoid these methods during the extreme cold days of winter (unless your body heat is excess)
- Avoid this pranayama if you are suffering from asthma, cold, cough and congestion
- If you have a history of chronic constipation, stop doing these breath-ing techniques as they cool the area around Swadhishtana Chakra)

## 6. Ujjayi

![Ujjayi pranayama](//images.ctfassets.net/1tp0n7niw68j/6O0mo93QRYQ2v5bkc8jE0T/5d77e73f94e00227e1e25e8293f48c19/8._Ujjayi_pranayama__1_.jpg)

__Method__
1. Sit in a comfortable position, close the mouth and constrict the throat (the glottis) 
2. Start inhaling—slowly and rhythmically in one long and unbroken in-spiration.
3. Allow the air to pass through the constricted throat, creating a “fric-tion sound”. 
4. Continue inhaling till there is a sense of fullness in the chest.
5. Retain the inhaled air for a few counts.
6. Now exhale as naturally as possible – gradually, avoiding jerky or hasty movements.

__Benefits__
-	Helps with issues related to fluid retention in the body (edema/ drop-sy)
-	Increases appetite by aiding in digestion
-	Is known to help with chronic cold, cough, fever and other diseases
-	It purifies and detoxifies the elements in the body 
-	Enriches the voice
-	Stimulates and balances  thyroid

__Precautions__
-	Serious cardiac issues and hypertension

## 7. Bahya pranayama

![Bahya pranayama](//images.ctfassets.net/1tp0n7niw68j/3XXszuWZrSkMMN2qAZdMiY/70370ebf1f1e4df25441170803a2b9c2/9._Bahya_pranayama__1_.jpg)

__Method__
1. Sit in a comfortable position
2. Inhale
3. Exhale completely dropping the chin to the chest. Pull the stomach up-wards as much as you can.
4. Hold that breath for 5 to 10 seconds, as you feel comfortable. 
5. Then relax your stomach and inhale bringing head back to centre

__Benefits__
- Helps reduce and eventually cure stomach related ailments (like Con-stipation, Acidity, Gastric problem, Hernia)	
- Improves concentration of mind
- Improves digestion
- Beneficial for diabetes patients
- Brings about calmness and tranquiltity

__Precautions__
- Those who have cervical pain, do not apply Chin Lock
- Heart and high blood pressure patients should not do this pranayama

## 8&9. Suryabhedana and Chandrabhedana
Our right nostril is energetically associated with our body's heating energy, symbolized by the "Sun" and the syllable HA, our left nostril with our body's cooling energy, symbolized by the "Moon" and the syllable THA.

### Suryabhedana

![Surya bedhana pranayama](//images.ctfassets.net/1tp0n7niw68j/7zfNwsaMrd0RP3OTOZDjuZ/77107ea54df47750a0dfcce965439bd3/6._Surya_bedhana_pranayama__inhale_right___1_.jpg)

__Method__
- Sit in a comfortable position
- Bring the right hand to the nostrils, block the left nostrils completely with the tips of the ring and little fingers.
- Inhale carefully and deeply through the right nostril, without using force, until the lungs are completely full.
- Completely block the right nostril and open the left nostril.
- Exhale slowly, steadily and deeply through the left nostrils, till the lungs feel empty.
- This completes one cycle

__Benefits__
- This increases heat in the body and the digestive power. 
- Soothes and invigorates the nerves
- Cleanses the sinuses
- It is good for individuals suffering from low blood pressure.

__Precautions__
- People suffering from heart disease, high blood pressure or epilepsy should avoid this pranayama
-	People who have undergone brain surgeries, heart surgeries or abdominal surgeries should be cautious
-	 This pranayama increases the heat of your body so it should be avoided if suffering from fever

### Chandrabhedana

![Chandra bedhana](//images.ctfassets.net/1tp0n7niw68j/7EH3lQOsetqvl4ljHhgD8H/e5e6a4d2c0c78d83da872fc68bd4111f/7._Chandra_bedhana_exhale_right___1_.jpg)

__Method__
1. Sit in a comfortable position
2. Bring the right hand to the nostrils, block the right nostril with the tip of the thumb.
3. Inhale slowly, carefully and deeply through the left nostril, without us-ing force, until the lungs are completely full.
4. Completely block the left nostril and open the right nostril.
5. Exhale slowly, steadily and deeply through the right nostril, till the lungs feel empty.
6. This completes one cycle.

__Benefits__
- Helpful in reduces the body heat
- Useful in heart burning problems
- Effective for people who suffer from hypertension
- Useful in fever
- Great mental benefits of a stable mind
- Useful in reducing the tension, stress and other mental problems

__Precautions__
- This pranayama should not be done during heavy winters
-	People suffering from heart disease, low blood pressure or epilepsy should avoid this pranayama
-	It should not be performed if you are suffering from any kind of cold, it in-creases the cooling in your body

## 10. Kapalbhati

![kapalabhati](//images.ctfassets.net/1tp0n7niw68j/5XYxQKTligKgbbl1YjFN85/24fc8ba56dcad947d3c6f547db94564b/14._kapalabhati__in___1_.jpg)

__Method__
It is non-injurious, non-irritating and absolutely simple. Anyone could prac-tice this purification technique without any contraindications or adverse ef-fects and enjoy the positive benefits.

1. This technique is simple can be done anytime and anywhere. But en-sure your environment is dust and pollution free. Lush green areas with ample of green trees are ideal. Sit in any meditative pose su-khasana, padmasana etc.
2. Keep your spine erect, chin parallel to the ground & place your palms on your knees facing downwards. Breathe normally for a few rounds & relax.
3. Now inhale and exhale through your nose; Kapalabhati technique comprises of short & strong forceful exhalation and inhalation(passive inhalation). Both inhalation and exhalation count should be same. En-sure your stomach and chest region both are stable without any con-scious movement (slight movement is natural but don’t do it con-sciously).
4. Initially, do 10 rounds in one sitting.

__Benefits__
- This breathing exercise is mainly for cleansing the facial sinuses
- Blood circulation and oxygenation of entire face is improved
- Long term benefits include slows down the aging process and helps to calm the facial nerves and relaxes the facial muscles. Rejuvenates tired cells, helping in reducing wrinkles and other signs of aging
- A healthy natural skin glow of face is seen if you practice regularly
- Reduces sinusitis and migraine attack frequency
- Serves as a therapeutic tool to cure anemia
- Cleanses the eyes ducts and vision is improved
- The sense of smell is improved and aids digestion
- Cleanses the nervous system and calms the mind, helps relieve stress built-up
- The lymphatic system and thyroid function are benefitted

__Precautions__
- Kapalabhati should not be practiced by pregnant or menstruating women 
-	It should be avoided by individuals with high or low blood pressure, heart disease, hernia, gastric ulcer, epilepsy, vertigo, migraine headaches
-	significant nosebleeds, detached retina, glaucoma
-	history of stroke, and for anyone who has undergone recent abdominal surgery

## 11. Diaphragmatic/Abdominal breathing

![Pranayama](//images.ctfassets.net/1tp0n7niw68j/5OX6iQaZLCoZPEB9hNvaso/c5c556d6f54188dd1175e367a28de97e/Ujjayi.jpg)

__Method__
1. Lie in Shavasan with the lower back to relaxed.
2. Place one palm on the belly and the other hand on the chest. 
3. Inhale deep-ly, using the diaphragm. 
4. As you inhale, the diaphragm will move down-ward, pushing the abdominal contents down and out, making the abdomen rise. 
5. On exhalation the diaphragm moves upwards and the abdomen falls. 
6. Continue the practice. 

## 12. Thoracic breathing

![Breath Awareness](//images.ctfassets.net/1tp0n7niw68j/wRLda49u8MdClWhbeVJw0/505e679eb15d8a5a9393adea55b04ce3/Breath_Awareness.jpg)

This type of breathing is mostly helpful to create awareness in how we breathe and as a stepping stone to learning yogic breathing. It is the common way many of us breathe which expends more energy than abdominal breathing.

To practice thoracic breathing one starts with breath awareness and then tries to focus on expanding the ribcage only, without using the diaphragm. The focus should be only on the expansion of the chest as one inhales and the contraction of the chest as one exhales.

## 13. Clavicular breathing

![Pranayama](//images.ctfassets.net/1tp0n7niw68j/5OX6iQaZLCoZPEB9hNvaso/c5c556d6f54188dd1175e367a28de97e/Ujjayi.jpg)

This type of breathing is generally done in combination with thoracic breathing in periods of great stress such as strong physical exertion or ob-structive airways problems such as asthma or emphysema. The upper ribs and collar bones are pulled upward by the sternum and neck and this al-lows more air into the lungs. In yoga we only use it alone to create aware-ness and then afterwards combine it with thoracic and abdominal breath-ing to form yogic breathing.

To practice clavicular breathing one starts with breath awareness and then thoracic breathing for a few minutes. After that breathe in fully, into the chest, from there try to breathe in a little more so that one can feel the ex-pansion right into the upper lungs. The collar bones and shoulders will raise up slightly. Next exhale, first relaxing the neck and upper chest and then the ribcage. Continue a few rounds.

## 14. Yogic breathing

![Breath Awareness](//images.ctfassets.net/1tp0n7niw68j/wRLda49u8MdClWhbeVJw0/505e679eb15d8a5a9393adea55b04ce3/Breath_Awareness.jpg)

This breathing involves the use of all the breathing muscles- diaphragm, thoracic and clavicular. It can also be practiced before other breathing techniques. It allows one to have maximum inhalation and exhalation.

Inhale slowly, allowing the abdomen to rise. When the abdomen had ex-panded as much as it can allow the chest to expand outward and upward. Once the ribs have expanded as much as they can inhale a little more so that the collar bones move up slightly. Then slowly exhale first allowing the collar bones to move downward, then the chest and finally the abdomen. Continue the practice without any strain, jerks or tension. The breath should feel natural and after some time it should be mostly thoracic and abdominal breathing. Abdominal breathing should be at least 70% of the breath.

Pranayama means regulation of the prana or life force by regulating the breath. Here are 14 types of pranayamas that you can practise.