410. Yogasana 9 – Dhanurasana


While doing dhanurasana, our body takes the shape of a bow.  It is also one of the three main back stretching exercises. It gives the entire back a good stretch, thus imparting flexibility as well as strength to the back.

We have to do dhanurasana in empty stomach. Early morning is the best time for doing this asana.   For doing this, we have to lie flat on stomach. We have to keep the feet hip-width apart and the arms should be kept beside the body.  then, we have to move the hands to touch the knees first and then the ankles.  We have to breath well and inhale oxygen. Next, we have to raise the chest as well as the legs. Our eyes should look straight. The body will be in bow-pose now. We have to take deep breathe and release. Finally, we can release the hands from the ankles and bring the body to the normal position. We can repeat this for few more times.

Benefits of Dhanurasana :    Our back and abodomen muscles get strength. It helps to stimulate reproductive organs. The neck, chest and shoulders become wide as the blood circulation increases. The leg and arm muscles get toned. Our body and mental stress will be relieved by doing this asana.

People of all ages can practice this asana and get the benefits.


409. Is it necessary to look young than our age?

There is no harm in showing our actual age to the society. We need not conceal our age by doing extra make-up. We should present ourselves gently so that we get respect for our age. Those who are naturally healthy,  look brisker, have more spark and vitality.  When we look our best, it tends to boost our confidence, which in turn, leads to better performance.

Some people wear the clothes that are not at all suitable,  to show that they are still young.  Some others overdo their make-up, which we cannot even see.  We should wear the clothes which suit us and present ourselves with dignity.

Some actors and actresses always pretend to be in “Sweet sixteen” age. They spoil their health by not eating the healthy food.  They  undergo many operations to become slim.  They take medicines so that they won’t feel hungry.  These things are against nature  and  their life comes to an end suddenly. The young generation people who are following these actors  and actresses should keep away from the things mentioned above.

What we put inside our body reflects on the outside. A good appearance starts with good health and taking care of our body’s needs. We have to eliminate sugar and refined carbohydrates in our diet. We can opt pulses, vegetables, whole grains and fruits. We can avoid prepackaged foods. We have to drink lot of water everyday.

As we age, we naturally lose a certain percentage of muscle mass. Stretching and doing exercises that promote flexibility are also essential for our health. They improve the look of the body, making us appear longer and leaner. They also help us to maintain balance and improve posture, both of which contribute to a more healthy appearance.

So it is not at all necessary to look young than our age. It is enough if we are healthy and look with decent personality according to our age.




374. Yogasana 8 – parsvottanasana


It is essential that we should keep the stomach and bowels empty before doing this asana. This pose requires strength, stability and patience. When done properly, the benefits of Parsvottanasana come from lengthening the spine and strengthening the legs while stimulating digestive organs and calming the mind.

First we should stand erect , keeping the hands on the backside of the hips. We have to move the left leg back, about 3 feet. Our left foot  should point forward, but is angled slightly outward.  Then, with both feet flat, we have to  hug our legs toward one another, as if we were squeezing a block between your inner thighs, inhale and actively lengthen our spine. Next we have to exhale and begin to hinge at the hips, extending our torso long over our front leg.

We have to stop when our torso becomes parallel with the floor. Then we should lift our torso up until we can feel the lumbar spine dipping into our back.  Next, we have to press both feet, drawing our right hip back so that the leg lengthens. With your spine extended, release both hands to the floor (or blocks) on either side of your right foot.  Again we have to press all ten fingertips down and both thighbones back as we lengthen the front of our torso, taking your heart forward. Next, we have to  press both feet down firmly, put a slight bend in our front knee and bring our hands to our hips. Then we can inhale and rise to stand with a flat back. Finally, we can step our left foot forward and right foot back to repeat on the second side.

It is easy when we do  parsvottanasana step by step.


373. Detox our body in a natural way


Detox is a process in which we make lifestyle changes to clear toxins from our body. We achieve this by resting the organs through fasting and stimulate the liver to drive toxins from the body.  Detox methods teach us to give rest to the organs, do cleaning of inner organs and nourishing the body.

The impurities from the blood get accumulated in the liver, kidneys, intestines, lungs and skin.  The process of sending out the toxins is called detox. If the toxins are not eliminated from the body, we get symptoms of fatigue, irritated skin, allergy, infection, puffy eyes, bloating, menstrual problems and mental sluggishness.

Let us see how to do detoxing. Stop taking alcohol, paan, cigarette, maida, refined sugar, sweets, white salt and saturated fats. The chemical based soaps, shampoos, cleaners and deodorants   should also be avoided. The physical and mental stress should also be removed.  We can take lot of vegetables, fruits and nuts.  The liquid items such as water, juice, green tea and buttermilk should be taken many times a day thereby reducing solid food.  Yoga and simple exercises stimulate the detox process. Skin brushing and oil massage help to remove toxins in the skin.

To keep the mind and body fresh let us do detoxing.

351. Sit in healthy style

There is a saying, “Sit not just in-style but in healthy style”. If the sitting posture is not proper, the neck & backpain problems occur. The persons working in offices in sitting position, cannot sit in the same posture for a long time. While sitting, they should not give more pressure for backbone and legs. While sitting, the legs should touch the floor. It the height is more, they can keep a small stool under the feet. The knees should be in line with the hip or below it. It protects the knee joints.

Poor posture is something that every office-based employee should consider throughout their day. Most people sitting at a computer get drawn into the screen, which means they crane their necks forward. This imbalance puts strain on the neck and spine.

While sitting, the backside of the leg should not touch the seat. There should be some gap. The bottom of the backbone should rest in the seat. It the position is not OK, we can keep a small pillow there. The shoulders should not bend in the front. The hands should be kept in a comfortable position while working. After half an hour of sitting, we have to walk for 5 minutes.

Sitting  down all  day long  is one of the worst things for our health. It increases the likelihood of heart disease and weight gain. Small changes, practiced consistently over a long period of time, are the best way to increase health and well-being. We have to avoid using lift and elevator, if we have to sit and work for a long time. We have to follow the habit of moving more and sitting less.

There is a need to establish healthy patterns of behavior during the early years in order to protect against possible health detriments in the future. For children parents could lead by example by also reducing their TV time and other sitting-based tasks.

So, please sit in a healthy style and avoid the dangers.

349. Tiredness

Many people feel exhausted early during daytime, even though they get normal sleep at night. Fatigue is linked with mood and the accumulation of lots of little stresses in life. Our energy level is high in the morning and it goes down slowly when the day ends.  Shall we see the reason for our tiredness?

Our body is a closed thermo-dynamic system and the input-output equation matters much. If sufficient energy goes in functionality will be normal. For that we have to take proper diet periodically. If we skip the food or the intake is insufficient, then fatigue, lethargy, weakness and tiredness will enter our mind and body. Taking food with empty calories is of no use. The food we take should contain necessary minerals and vitamins  to fuel all the physiological processes.

Magnesium and potassium  are the magic supplements for our body strength. Magnesium is needed for energy  and potassium is responsible for electrolyte balance, which helps to prevent fatigue, irritability and cramps. Magnesium is available in plenty in green leafy vegetables, and in nuts. Bananas and tender coconut are rich in potassium.  So, those who are feeling tired often, please take these in plenty.

Taking rest in between hard work also refreshes our body. This rest helps our system for re-organising, cleaning, updating and turning back on with full mood.

So, friends, refresh your body & mind and free  your system from tiredness.

346.Why should we switch from refined oil to Marachekku Oil

Now even the youngsters are having joint pain problem. They are having ache in joints when they walk, sit or stand. The main reason for this is the oil we use. Our forefathers were using groundnut oil, gingerly oil, coconut oil, mustard oil and castor oil. They didn’t face any joint pain problem. Is there any remedy for this? Yes.

The modern method of oil extraction involves supplying a lot of heat. The oilseed is first crushed, and the pulp is heated under pressure. While extracting oil, hexane & phosphate are added and we get giddiness, stomach upset and vomiting sensation. To remove fat from the oil, sodium carbonate or sodium hedroxide is mixed with the oil. Then, for bleaching, carbon is added. To remove odour, the oil is heated at 220 degree celcius.  To increase the longivity of the oil, tertiary butyhydroquinine is mixed.   We get colourless and weightless refined oil, finally. These chemicals are the cause for the respiration problem, cancer and joint pain.

In olden times, a long cylindrical contraption called a “ghani” was used. The oilseeds were placed inside and ground with a pestle until the oil came out. This is the simplest method for “cold-pressing” the oil out of a seed because it doesn’t involve the generation or addition of heat. The residue or the oil cake was used as fodder for cattle.

We have to use Marachekku oils as done in olden days. These oils contain all the nutrients and original flavour. In marachekku, oil is not heated in the manufacturing process and hence, there is no harm. These oils give strength, stamina and long life. They retain healthy anti-oxidants that are otherwise destroyed by heat. These anti-oxidants fight harmful free radicals and prevent the growth of tumors.  Cold pressed  oil is rich in Vitamin E, which has anti-inflammatory, healing properties. It is a good source of oleic acid which strengthens the immune system.  Cold pressed  oil contains lauric acid, which fights against harmful pathogens. This compound is also found in human breast milk. The cold-pressed filtered groundnut oil, at low temperatures, the fatty acid bonds in the groundnut don’t get destroyed, keeping its heart-protecting abilities intact, along with vitamins and minerals. Groundnuts, with their high Niacin (of the Vitamin B family) content, help stabilise blood sugars.

So, it is the right time to switch from refined oil to marachekku oil.

342. Winter season food

Every meal doesn’t have to revolve around potatoes and onions. With a bit of advanced planning and creativity, it’s possible to eat fresh fruits and vegetables with plenty of nutrients and flavor all winter long.
Winter food generally includes soups, hot beverages, appetizers etc. We need instant energy to work. Whatever we eat, it should be hot.
Those who like lemon tea, can take it. Others can try hot water with lemon juice and honey. Vegetable soup, corn soup or tomato soup are also good for winter.  The tea lovers can put ginger, elaichi and lavang while preparing tea.
The children and some elders like to have fried items during winter. They can keep a limit for these items, if not able to avoid totally.
Garlic rasam helps to fight the cold. The green, yellow and red colour capsicum can be used in side dish for chapathi or multi-colour capsicum rice can be prepared. The tasty bajra(kambu) dosa is a good choice for winter. We get fresh cauli-flower and cabbage during winter season. In all side-dish items, put a piece of these two, to get the taste and energy. Peas and carrot are other options. Have you tried carrot-ginger soup so far?  Please try this now.
We can take healthy salads, soups,  hot beverages and tasty roti/rice with hot side-dish during this winter. Enjoy winter.

341. Calcium for all ages

The foods we eat contain a variety of vitamins, minerals, and other important nutrients that help keep our bodies healthy. Two nutrients in particular, calcium and vitamin D, are needed for strong bones. Calcium is a mineral that gives strength to our bones.  During the teenage years, our bones are developing quickly and are storing calcium so that our skeleton will be strong later in life. Nearly half of all bone is formed during these years. It’s important that we get plenty of calcium in our diet because if the rest of the body doesn’t get the calcium it needs, it takes calcium from the only source that it has our bones. This can lead to brittle bones later in life and broken bones or stress fractures at any time.

Calcium is a mineral that is necessary for life. In addition to building bones and keeping them healthy, calcium helps our blood clot, nerves send messages and muscles contract. About 99 percent of the calcium in our bodies is in our bones and teeth. Each day, we lose calcium through our skin, nails, hair, sweat, urine and feces, but our bodies cannot produce new calcium.

The first source for calcium is milk and dairy products. High calcium foods include dark leafy greens, cheese, low fat milk and yogurt,  tofu,  broccoli, green beans and almonds. As we move into adulthood, bone growth starts to slow down, and a regular daily dose of calcium is important to help slow this decline. Calcium and vitamin D help maintain bone health at all ages, and have been shown to help prevent osteoporosis later in life. Adults can preserve their bone mass by making sure they get enough calcium through diet and supplements.








When calcium is mentioned, the first source that comes to mind is dairy products (milk and milk products). However, if a

332. Yogasana 7 – Naukasana


While doing this yoga, our body takes the shape of a boat. So, it is known as Naukasana. Let us see how to do this.

First we have to lie flat on the floor. First inhale air and while exhaling, we have to raise the upper portion as well as lower portion of the body slowly so that our eyes,   fingers and toes come in a line. Then, we should lean the head and shoulders backward and touch the knees with the fingers. While doing this, the legs should be straight and the whole body should be in the shape of a boat. After a few seconds, we should come back to the normal position and repeat the process.

While doing this yogasana, the inner parts of the abdomen get contracted and their functioning improves. The unwanted fat stored is cleared out. The muscles are getting toned which gives relief from hernia and kidney problems. It also removes nervous tension and reduces imbalance.