"Yoga is not an ancient myth buried in oblivion. It is the most valuable inheritance of the present. It is essential need of today and the culture of tommorow." Swamin Satyanand Saraswati

 Yoga is not just a physical exercise.Its a way of life. From physical body Yoga moves on to mental and emotional levels. Yoga is means of balancing and harmonizing the BODY , MIND AND EMOTIONS.

For corporate world with fast paced life I would reccomend few basic stretches everyday which can be done sitting on a chair also.


1) GREEVA SNACHALAN  (neck mvements) All movements to be done very slowly making sure that your shoulders are relaxed. Take the head back,sideways and twist.
2) MUSHTIKA BANDHANA (hand clenching)Open palms wide ,stretch the fingers wide,make a tight fis wth thumbs inside.Repeat.
3)MANIBANDHA NAMAN (wrist bending) stretch arms in front of the body at sholder level .bend the hands forward  from wrist s so that fingers point the floor.dnt bend the kuckels,joints or fingers.
4) MANIBANDH CHAKRA(wrist joint rotation) -Make a fist with thumb inside,fist facing downward and rotat eclock and anti clock wise
5) SKANDH CHAKRA (shoulder socket rotation) place fingrs on shoulders and fully rotate elbboes a the same time in large circle.

All these stretches relieve strain of office work and driving .They maintain shape of shoulder joint and breath.
Other very basic stretches which can be done at home can be basic thing like walking on the toes and heels.This helps in stetching muscles and ligaments,the rectus abdomii muscles and the intestines.

PRANAYAMA is the conscious and deliberate control and regulation of the breath (Prana means breath, ayam means to control, to regulate). With each breath we absorb not only oxygen, but also Prana. Prana is cosmic energy, the power in the Universe that creates, preserves and changes.


(1) Exercise to stimulate your circulation, this may be any form of exercise but the best exercise is the exercise provided by Hatha Yoga.
2) Proper breathing to absorb a good supply of oxygen to fuel the body and deliver amply supply of Prana.
(3) Relaxation for both the body and the mind. Good sleep, ample day time rest and meditation.
(4) Natural wholesome food preferably organic and Sattvic.
(5) Clear thinking and the cultivation of natural concentration of the mind.

Very basic rules to remember is to eat small quantities.Eat regularly .If we get busy with work and miss the meals, try compensating it handful of nuts,chew flaxseeds,eat chana, carry sprouts . Fruits to be eaten before 2pm,as its fructose. All those who want to loose weight,avoid carbohydrates after 7pm. Eat proteins and vegetables (grilled chicken,eggewhites,bowl of daal) with salads. PROTEINS is a crucial subject. Everyone asks me about this.Calculate your protein intake. 1gms per kg body weight So if you are 50kgs your protein intake should be 50gms (for non vegetarians its 0.75gms per body weight) Make sure you fulfill that need with paneer,tofu,soya, quinoa,pulses etc For proper protein absorption try to eat enough vitamins. There is no harm in popping a  multi vitamin and drink enough water.

FATS is no bad.Bad fats increase cholesterol and your risk of certain diseases, while good fats protect your heart and support overall health. In fact, good fats—such as omega-3 fats—are essential to physical and emotional health.
Lastly, just eat healthy, exercise regularly, be positive and smile more often.. BE YOGIC !!




Karishma Rawtani

Karishma is a yoga trainer specialising in pranayama, meditation, relaxation and more. She believes that yoga is more of a ‘way of life’ and making it more enjoyable and acceptable.

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