You can take cap. Ashwashila 1-0-1 will help boost your strength.
LIFESTYLE TO BE FOLLOWED
1) MIND-BODY BALANCE -sattvic lifestyle is calm, clean, mindful, and in harmony with nature. This is the core of ayurvedic healing - avoid overstimulation= too much noise, late night screen time, negative content - create a peaceful environment- tidy space, soft music, natural light
2) MORNING CLEANSING RITUALS these helps remove toxins and awaken your body natural rhythm -drink 2-3 glassed of lukewarm water-with lemon or amla juice first thing after waking -practice tongue scrapping with a copper scrapper- it removes toxins from the tongue and enhances digestion - oil pulling with sesame or coconut oil 1 tbsp swished In mouth for 5-10 min=improves skin, digestion, and oral health -wash face with cold or lukewarm water and gently massage face with fingertips
3) DAILY SELF OIL MASSAGE -a warm oil massage using sesame oil helps reduce harifall, calms nervous system, nourish skin and joints -massage gently in circular motions from scalp to feet, ideally before bathing - even twice a week makes a big difference
4) BATHING RITUAL -use herbal powders instead of harsh soaps if possible -a warm bath improves circulation, removes excess kapha, and boosts mental clarity - add tulsi leaves or neem water to bath for skin detox if acne prone
5) MENTAL HEALTH AND ENERGY CARE -avoid oversleeping more than 8 hrs, especially during the day- it increases kapha and makes you dull -practice mindful breathing 2-3 times a day - keep a gratitude or mood journal- mental stress, directly affects hormones, skin, and periods
6) MINDFUL EATING HABITS -eat only when hungry. Avoid emotional or mindless snacking -eat in calm environment , not while using a phone or watching tv - sit down while eating, chew thoroughly and dont drink water immediately before or after meals - favour warm, freshly cooked meals. avoid leftovers, processed food, cold or raw food in excess
7) NATURAL RHYTHM AND LIGHT -gentle natural sunlight exposure daily, especially early morning- boosts vitamin D, and energy -at night, reduce artificial lighting, especially blue light. It disrupts your melatonin, which controls hormonal cycles and sleep
8) DIGITAL DETOX AND REST -limit screen time, especially at night- screen exposure after 9 pm can disrupt hormones -avoid multitasking constantly- it leads to mental burnout and increase vata imbalance- restlessness, hairfall, hormonal issues
9) NIGHT ROUTINE -massage feet with warm oil sesame or ghee before bed- it calms the nervous system and helps deep sleep - drink warm milk with nutmeg or ashwagandha to promote relaxation -sleep by 10 pm- your body heals and restores hormones best between 10pm-2am
YOGA FOR HAIR, SKIN, ENERGY AND HORMONAL BALANCE focus on gentle, nourishing yoga rather Han intense, sweat driven workouts. your goal is to calm the nervous system, improves circulation and regulate hormones
-Adho mukhasavasana= increase blood flow to scalp which reduces hairfall opens upper body, improves circulation -Sarvangasana= enhances thyroid and pituitary gland function, boosts skin glow and hair growth -Balasana= Reeves fatigue, calms mind and helpful for menstrual discomfort -Supta baddha konasana= excellent for period pain and pcos support, opens hips, calms vata , aids digestion -Vajrasana= sit after meals for 5-10 min, improves digestion and energy absorption
PRANAYAM -Anulom Vilom= balances nervous system, reduces stress -Bhramari= improves sleep, skin clarity, and hormonal balance - Sheetali= helps in acne and pitta related imbalances - kapalbhati= improves metabolism, energises mind(avoid during periods if pain is high)
CONSISTENCY IS KEY
HOPE THIS MIGHT BE HELPFUL
THANK YOU
DR. MAITRI ACHARYA
Hello, Practice of yoga-pranayama and meditation is very essential everyday. If you are a total fresher you need to go to a teacher and learn till he/she feel that you can practice on your own. I appreciate your interest in yoga. Take care. Kind Regards.
Focusing on increasing body strength and finding balance can be achieved by infusing a morning yoga routine with key postures that cater to your unique lifestyle and demands. Begin your day with some gentle warm-ups to awaken your body, which need not be longer than 5-10 minutes. This can include simple neck and shoulders rotations to ease any accumulated tension from day-to-day activities.
Incorporate Surya Namaskar, or Sun Salutation, into your routine. Ideally, practice 5-10 rounds. This flow not only strengthens the entire body but also helps in balancing your energy levels, keeping you active yet grounded. Move through each of the 12 poses with mindful breathing, focusing on inhaling deeply and exhaling, syncing your breath with your movements.
Especially, pay attention to Bakasana (Crow Pose) and Vasisthasana (Side Plank). These will significantly aid in building upper body and core strength. While these might be challenging, gradual practice will enhance muscle control and endurance. Spend a few breaths in each pose, and don’t worry if you wobble – it’s part of the process!
Utkasana (Chair Pose) strengthens legs and engages the upper body, which is essential for your days spent cooking and serving. Even one minute in this pose can make a difference over time.
After the active series, shift to calming poses like Shavasana (Corpse Pose) and a brief sitting meditation. This will ground your energy and prepare you mentally for the day ahead. Sitting for a minute or two, focus on your breath or a positive affirmation related to balance and strength – whatever resonates with you most.
Yoga, complemented by a balanced diet based on your dosha, can effectively harmonize your lifestyle. Incorporate light, freshly-prepared meals and avoid excessive oily street food, as it can weigh down your energy. Let this routine be an anchor amidst the chaos, ensuring holistic strength and balance.
