Riding a Bicycle on Hot Lava & Five things You "Must-Not" do to be a Good Runner !

Alright ! I'm back - ten days on and I've kept my attempts at running alive. Although, I must admit, I almost went dead on my second day of the Couch to 5K eight week challenge that I've set myself on. 

Yes, you read that right - the C25K as its famously / infamously known in the running world. 

So here are a few of the things I've been up to : 

1: I've earned a batch for exercising all 7 days a week - 😉

2: Attempted not one, but two five kilometre runs and completed them in 43-45 odd minutes 

3: Felt nice about reconnecting with my old running motivators on Strava 

4: Got back to the Nike Training and the Nike Run Apps - which means I have a more structured warm up and cool down routine

5: I have cleaned up all of my distracting subscriptions on YouTube - which encourages me to focus my screen time only on watching Running Videos - which, I am totally loving, at this point in time ! 

As important it is to know what is a 'must-do', it should be equally critical to know what is a 'must-not-do': 

1: Not Staying Hydrated : 

Never step out without the right intake of water - I almost dehydrated myself on my last run by skipping that glass of water before I headed out.

2: Skipping your Warm Ups & Cool Downs :

Lack of time should not be used as an excuse to skip your warm ups - go back to your childhood and reckon the days you've played a sport. Your coach never allowed you to touch that ball / racquet / hockey stick without ensuring your muscles were all warmed up. 

Even if you've never played a sport, remember to warm up using the below sequence, starting from your head down to your toes : 

1: rotations 

2: jumping (well head to toe sequence doesn't obviously apply in the case of jumping) 

3: stretching 

and for a cool down, slow down for the last five minutes and end with the same stretching routine.

3: An Under-Fuelled Body :

Yoga is probably the only form of exercise that can be done on an empty stomach. All other sport / exercise requires you to eat a healthy snack before you begin to burn those calories. 

4: Using only your Nose to Breath In :

Yes, in my last post I remember recommending breathing in through the nose for 3 strides and breathing out through the mouth for 4 strides. That worked, since I was probably just getting started and wasn't in it for the distance. But two 5Ks in the kitty and now I cannot emphasise enough on the importance of using your nose and your mouth to both breathe in and out. It keeps you going longer since you take in more oxygen to your blood cells this way !

5: Bad Form :

Sitting for long hours with a hunched back or being a stomach sleeper resembling the pose of a Spider-Man climb or dragging your feet while running - bad posture has disastrous consequences on our skeletal system.

I haven't really started to take my running so seriously, so as to give importance to form or technique - but my timings and the level of exertion I've felt on running two 5Ks are indicators enough that I should ! 

So while four of these five things are easier to do, the one I will be focussed on over the coming weeks, is my Running Form. My feet touching the ground for a fraction of a second and quickly off the ground - ensuring my Achilles Tendons are powering my runs ! 

And must I mention that I will Run like I'm riding a Bicycle on Hot Lava - Ouch, Ouch, Ouch !! 😊

Ouch ! That Hurt's !

It began how it begins every year - Year 2021 ! With renewed hope of keeping fit, I spent a week trying to get my body accustomed to walking long distances.. five, six, seven, even eight kilometres. 

There is something about Monday's - after the morning blues are gone, I finally make up my mind to try n run this evening. And wow, Do I feel awesome ? "Hell yea!"

What went right that day is what I will replicate on my following attempts I decide. 

So here it is - whatever went right & more of what went wrong : 

1: I made peace with my circumstances : 

Yes, this is a running tip. Anything you will attempt out of your comfort zone, has everything to do with your Mind first and your body later. So you may have demanding pets / children / ageing parents n in laws needing attention, maids that don't keep commitments, unannounced guests, incomplete errands, abandoned chores, a hard day at work, subordinates that under-deliver or bosses that over-commit, you're thinking about finished groceries or that course you had to tick off a week ago, which you remember not starting at all, laundry, dishes, prepping meals, several notifications crying for your attention, basically all hell breaking loose - but the truth is - life has always been like this - irrespective of your age, gender, relationship / employment / financial status - chaos is synonymous with everyone's life in one degree or the other. And hence, rather than trying to dot every i and cross every t, you must just make peace with your circumstances and get things and people around you, used to your short-lived absence ! 

2: Warm Up : 

While a lot of You tubers will claim - "30 minutes a day is all it takes" - that is not the truth ! It takes me a while to train my mind n body to get into that "zone". Then there's the dressing n lacing up for the run - a transformation from your Work-From-Home clothes. And now-a-days you will most likely come back to fetch your mask - if you are a mask hater like me ! Then you will want to take at least 10 minutes to warm up and another 10 to cool down, if you intend to run injury free. That is 50 minutes of your 24 hours gone right there.. ! However, if you really are a sucker for your time and other commitments - you do a ten minute run - just as good. In the age of capsule wardrobes, why can't there be capsule runs !  ;)

3: Breathe : 

To breathe is to live - literally ! Its taken me umpteen injuries and bad runs to learn to attach importance to the right breathing pattern. For this Monday evening what worked was breath in for 3 strides and breathe out for 4 strides - an odd-even breathing pattern. So let's say you took your breath in on the right foot strike and then after you breathed out for four strikes you end up taking in your breath on the left foot strike - ensuring both sides of your body get enough oxygen in the cells. Result - no injuries due to incorrect breathing. 

That's all that I got right on my Monday evening run. 

On Tuesday, I avoided these mistakes : 

1: Replaced my earphone with ear pods : 

Running with a phone in your hand and the cord hanging from the earphones makes one feel like you're running with too much circuitry in a wireless world ! 

However, even my ear pods fell off while I attempted my run today. (Lol !! :) ) And no, its not the B&O earpods at fault - it's just how my ears are. I've struggled for years trying to find something that fits well ! :) So if you're like me who refuses to move an inch without music, then it's worthwhile to invest in the right alternatives. 

2: Went without my jacket & with my waist pouch : 

You can get warmed up pretty soon and even the weight of a light jacket can prove to be a drag, especially when you're just starting. So you may be better off leaving it behind, unless you're running in the north pole ! 

Anything in your hand is a distraction. Your phone is best carried in a waist pouch. Better still, don't carry your phone at all. But again, if you want to carry your music along and don't really have a GPS enabled watch, you are left with little or no choice but to invest in a waist belt. 

Tuesday's run should have been better - or so, I thought ! It turned out worse - cause I committed new mistakes ! :)

1: When starting anew running everyday isn't going to work : 

While my knees don't hurt at all, it was my calf's and hamstrings that refused to let loose today. 

2: Of course the absence of music was a big let down : 

Elite marathoners never run with any music on - but its years to go before I get there ! For now Music is Motivation ! or to be precise - "Shape of You" is motivation ! ;) 

So this is how my first two days of a new running season have panned out. 

And hopefully, I'll keep learning, un-learning, re-learning along the way until I join the club of "Elite Runners" - for 

"If Your Dreams don't scare You - they aren't Big Enough!" 

Sweet Dreaming...! :)

On a Lighter Note - On Weight Loss

Hello!! :) & Herez wishing all my readers a very Happy 2012! This year for me, is going to be all about kick starting that sleeping metabolism, building strength & muscle, bettering my stamina and loosing fat & flab!

For the very 1st time in the 30 short years I’ve lived, “Weight Loss” has actually become a New Year Resolution! I am surprised at how fast I have piled up weight in the past 6 months!! I can’t wear those trousers to work nor dare to carry myself around in a simple round neck t-shirt with my favorite pair of Jeans. So I have resorted to Jackets & Blazers and while I enjoy wearing these very smart business casuals on Friday’s, I can’t wait to be ME!! :)
There are some thumb rules that I have always sworn by and will continue to stick to while I am at my goal:

1: Drinking plenty of Water : This year it’s going to be drinking plenty of WARM Water – makes me feel less bloated and it was a big help in getting rid of the post pregnancy belly.

2: Eating every 2-3 hours: This year it’s going to be substituting canteen food for homemade food, canteen snacks for 2 different fruits, hunger pangs are going to be satisfied by dried fruits.

3: Reducing Sugar, Oil & Salt: This year it’s going to be just 2 small cups of green tea without sugar, giving up on pickles, papad & pakodas no matter how tempting they appear & avoiding sprinkling my salad, butter milk & plain white rice with salt. I cannot give up on sweet, so that needs cutting down to a smaller portion. The trick is to always share the dessert with people around You. :)
4: Getting back to the GYM: Waking up while the rest of the house sleeps to hit the gym in that early hour, running on the treadmill to the sound of loud techno music, strength training along-side fellow gymmers gives you a high of a different kind!!! Reason enough for keeping up that 6 days a week exercise routine alternating between cardio & weight training. This year, if I miss a weekday, then Sunday morning will be my day to make up!
5: Ensuring a generally Active Routine: An afternoon walk in the office campus, taking the stairs, washing your pair of clothes etc etc (anything that ensures more motion ;) )
6: Relook your Wardrobe: CLOTHES are the biggest motivation for a Woman to stay fit ! Take a look at those amazing pairs of cocktail/maxi dresses, that pencil skirt, that waist coat !!! You’ve invested a hell lot on putting it all together. Now it’s time you reaped its benefits. Loose that FAT!!! Look Good Lady ! Because - “U’re worth it”!! :)

Happy Toning - Happy 2012 !

- Sayli :)

Weekly Workout Plan

My Fitness Goals

1: Drop 6 inches on my Waist
2: Toned Biceps
3: Toned Thighs
4: MAINTAIN my weight and not Loose even a kg ! It's no longer about the weight. Now its only about the INCHES ! :) Yea!

June 1st week I will come back here and write in a post about whether I met my Goals ! :) ;)

Postnatal Weight Loss Without High Intensity Training

Yippeee tomorrow is The DAY !! My last day at the Gym was the day before I went into Labor - May 30th 2009 ! Feb 18th 2010 [close to 8 months post delivery] is the day I feel well enough to resume Gymming n Swimming !!

Yes, delivering a Baby can make you weak in the knees - literally ! When my mum n my mum in law said be it a normal pregnancy or even otherwise you will need 8 weeks of rest I thought were they out of their minds ?? I was craving to get onto my feet and jump! On July 26th AVANI's naming ceremony, exactly 9 weeks post delivery I literally broke all rules and binged on spicy food and choose to walk the way back home from the party at the hotel. The result - I was ILL and bad time ILL cause my body suffered from grueling pain and it was then that I realised , MOM's ARE ALWAYS RIGHT !!

How then, did I loose those pregnancy pounds within 8 weeks with no high intensity exercise:

1: Watching your weight throughout Pregnancy:
A weight gain of 10-12 kgs is normal. I had put on a good 14 kgs by May 31st (Labor Day) and lost 8 kgs on June 1st (day of the Delivery) out of which the baby contributed to 3.5 kgs and the rest was the placenta, blood, amniotic fluid which was 4.5 kgs.
2: Breastfeeding:
Apart from a 100 other benefits, Breastfeeding helps you loose weight faster than exercising - 200 calories a day to be very precise! So therez the biggest secret ! :)
3: Keep your stomach tied: (preferably with a 6 yard saree tied quite tightly around your abdomen) ONLY IF you're lucky like me, to have not had a c-section.
4: Warm / Close to Hot Water:
Keep a thermos flask filled with hot water and drink only warm water throughout the day every day.
5: Ayurvedic Churna:
Mix Amla Powder, Turmeric Powder, Honey, Ghee in equal quantities (1 tsp each) and have this mixture on an empty stomach early in the morning.
6: Watch what you Eat:
Breastfeeding your baby can make you extremely hungry and leave you craving for a whole lot of food but exercising restraint in not the quantity but the quality of food will go a long way in ensuring good health of both the mum and the baby. 3 Meals + 2 Snacks [+ at least 10 glasses of water] comprising a wholesome balanced diet with JUNK food being an absolute NO-NO.
7: SuryaNamaskars:
This low intensity but whole body workout done gently keeping in mind your strength and stamina post birth can actually help you get back onto your feet and feel normal again.

For every Woman Pregnancy, Labor and Birth is a Life Changing experience and most Mum's are prone to going into a depression only because they don't see the same being in the mirror that they saw 9 months prior. The only way to get over that "I hate to look myself in the mirror" feeling is to take care of yourself. "Because - You're WORTH IT !! :) :) :) " Does this ring a bell ?? The LOREAL AD ! :) Cheers to Mommy's !! :)

Have You Taken The Smear Test / PAP Test ?

Being in the UK, we still have a privileged access to NDTV 24by7. Amongst all the news that has been doing the rounds namely - Elections / IPL / Pakistans Quest to retain Democracy and news of the 26/11 probe, what caught my attention was the news about Jade Goody Dying! Mere 27 years of age survived by 2 kids, its a reality that hits you hard and has you educating yourself about Cervical Cancer. So here it goes:

What Causes Cervical Cancer ?

We don't know exactly what causes cervical cancer, but certain risk factors are believed to have an effect. Medical history and lifestyle - especially sexual habits - play a role in a woman's chances of developing cervical cancer.

The most significant Risk Factors are:
1: Human papillomavirus (HPV)
2: Sexual history
Various other risk factors have also been identified.

Human papillomavirus (HPV) is a virus that can infect:
1: The genital tract
2: The external genitals
3: The area around the anus
HPV has nothing to do with HIV, the virus that causes AIDS. There are 46 genetic types of HPV, but not all are dangerous. Only certain types of HPV, which can be transmitted from one person to another during sexual contact, increase the risk of cell dysplasia (abnormal cell growth) and/or progression to cervical cancer.
The HPV types that produce genital warts (lesions that are raised and bumpy, or flat and almost impossible to see) are different from those that cause cervical cancer. However, women who have a history of genital warts have almost twice the risk of an abnormal PAP Smear as other women.

Sexual History:
A woman has a higher-than-average risk of developing cervical if she:
1: Has had multiple sexual partners
2: Began having sexual relations before the age of 18
3: Has a partner who has had sexual contact with a woman with cervical cancer

Other Risk Factors:
It is probable that other factors contribute to cervical cancer, such as:
Poverty: Women who are poor may not have access to medical services that detect and treat precancerous cervical conditions. When such women develop cervical cancer, the disease usually remains undiagnosed and untreated until it has spread to other parts of the body. Women who are poor are often undernourished, and poor nutrition can also increase cervical cancer risk.
Pap Test History: Not having regular Pap tests increases the chance of unrecognized cervical cancer. Between 60% and 80% of women with newly diagnosed cervical cancer have not had a Pap test in at least five years.
Tobacco Use: Women who smoke are about twice as likely to develop cervical cancer as women who do not. The more a woman smokes - and the longer she has been smoking - the greater the risk.
Eating Habits: A diet that doesn't include ample amounts of fruits and vegetables can increase a woman's risk of developing cervical cancer.
Weakened Immune System: A woman whose immune system is weakened has a higher-than-average risk of developing cervical lesions that can become cancerous. This includes women who are HIV-positive (infected with the virus that causes AIDS). It also includes women who have received organ transplants and must take drugs to suppress the immune system so that the body won't reject the new organ.

Hormonal Medications: Some experts suggest that hormones in oral contraceptives (birth control pills) can make women more susceptible to Human papillomavirus (HPV). At least one study has indicated that taking birth control pills significantly increases a woman's risk of developing HPV-related genital warts. Other research suggests that using oral contraceptives for five years or longer slightly elevates a woman's risk of developing cervical cancer, especially if she began taking the Pill before the age of 25.
Diethylstilberstrol (DES): A rare type of cervical cancer has been diagnosed in a small number of women whose mothers took diethylstilbestrol (DES), a medicine that was once used to prevent miscarriage.
Douching: Because douching may destroy natural antiviral agents normally present in the vagina, women who douche every week are more apt to develop cervical cancer than women who do not. Douching is the rinsing of the vagina by squirting water or other solutions containing vinegar, baking soda or commercial douching solutions into it.Because routine douching changes the delicate chemical balance in the vagina, it can make a woman more susceptible to bacterial infections or introduce new bacteria into the vagina and cervix. It also can spread existing vaginal infections to the fallopian tubes. Women who douche have a 73 percent higher risk of pelvic inflammatory disease.
Chemical Exposure: Women who work on farms or in the manufacturing industry may be exposed to chemicals that can increase their risk of cervical cancer.

Women with a weakened immune system due to the virus that causes AIDS are more likely to develop cervical cancer:
Cervical cancer is very common in women who are positive for human immunodeficiency virus (HIV). Cervical cancer is sometimes the disease that first suggests a diagnosis of acquired immunodeficiency syndrome (AIDS). HIV can compound the effects of Human papillomavirus (HPV), causing cervical changes to progress more rapidly into cervical cancer than they otherwise might.

What are the Symptoms of Cervical Cancer?
Symptoms of cervical cancer don't usually appear until the abnormal cells invade nearby tissue.
Symptoms can include:
1: Abnormal bleeding
2: Heavier, long-lasting periods
3: Unusual vaginal discharge
4: Pelvic pain
Abnormal bleeding may occur:
1: Between menstrual periods
2: After menopause
3: After intercourse
4: After a pelvic examination
These symptoms are not always a sign of cervical cancer. They can be caused by sexually transmitted diseases (STDs) or other conditions. Your doctor can determine the cause of these symptoms.

Can Cervical Cancer be Prevented?
Early-stage cervical cancer and precancerous cervical conditions are almost 100% curable. The most common forms of cervical cancer begin with changes in cervical cells. If these changes are detected early enough, treatment can be started immediately to prevent cervical cancer from developing. The best way to detect early cervical cancer and precancerous conditions of the cervix is to have a Gynecologic Examination and Pap Test.
The American Cancer Society recommends that a woman have her first annual Pap test when she becomes sexually active or reaches the age of 18.
Because cervical cancer usually progresses slowly, some physicians feel that a woman doesn't need to have a Pap test every year if she:
1: Is 65 years of age or older
2: Has had normal Pap tests for three years in a row
Many experts recommend a Pap test every three years for women who have had a hysterectomy (removal of the uterus) for reasons unrelated to cervical disease.
Women who have cervical cancer risk factors and who don't have regular gynecologic examinations are increasingly likely to:
1: Develop cervical carcinoma in situ between the ages of 30 and 40
2: Develop invasive cervical cancer between the ages of 40 and 50

Hopefully now we will get serious about having a regular Smear Test or PAP Test for Cervical Cancer. Afterall no one wishes to die like Jade Goody...

Surya Namaskars

Surya Namaskaras There are twelve positions in Surya Namaskara. Twenty-five such Namaskaras form one Avriti (frequency). Surya Namaskara must be performed preferably in an open and airy place. Perform Surya Namaskara slowly without exerting too much or panting and puffing. There is one Mantra for each of the twelve Namaskaras- there by you also recite the dwadasa namas of Sun. 1st Position - DakshasanaMantra: Om Mitraya Namah Procedure : In the first position of Surya Namaskara contemplate the virtues of Lord Surya with concentrated mind and feel that you are the friend of everybody and have friendship with every creature on the earth. Immersing yourself with these feelings stand erect stretching your hands, neck and all other parts of your body. Stretching both of your arms, touch your thighs with palms and inflate the chest and point your vision on the tip of the nose. This is a position of attention. Benefits: Disorders of the skin and waists are corrected, the back and the legs become strong. Focusing of the vision on nose helps to control the mind. It is an easy and effective way of attaining good health and development of personality for the students. Meditating with concentrated mind enhances confidence.
2nd Position: Namaskarasana
Mantra : Om Ravaye NamahProcedure : Fold together both of your hands in such a way that that both the thumbs begin to touch your chest. Expand your chest and pull in the belly as far as possible. Look straight ahead. The head, the neck and the body should remain in a straight line. Closing the mouth inhale the breath and hold it inside as far as possible and then expose the breath.Benefits: Good for the diseases of the throat and voice is enhanced. Both mind and body become healthy. 3rd Position: Parvatasana
Mantra : Om Suryaya NamahProcedure: Raising the arms up, stretch whole of your body backward while gazing at the sky with open eyes. Bend backward as mush as possible, inhale and expand your chest at the same time.
Benefits: Both the shoulders and the food pipe (Esophagus) get exercise and diseases related to them are corrected. Eyesight is also improved. 4th Position: Namaskara HastapadasanaMantra: Om Bhanave NamahProcedure: Inhale deeply, retain the breath and bend forward without folding the knees. Rest both your palms on the ground and touch your knees with your forehead or the nose and exhale the breath with audible sound. In the beginning if you can't rest your palms on the ground, just touch the ground with fingers. Benefits : Disorders of the belly and digestive system are corrected. The chest and hands become stronger and you become well balanced, beautiful and good looking. Diseases of the feet and fingers are also corrected. 5th Position: Ekapada PrasaranasanaMantra : Om Khagaye Namah Procedure: Inhale and pull your right leg backward in such a way that the knee and the fingers of the foot touch the ground. The abdomen and belly must be pressing hard into the left leg. Raise your head as high as possible and look upwards. Push the waist down and hold the breath and stay in the posture as long as you can - comfortably.Benefits : The posture stretches the small intestine and the seminal vesicles. Hence this posture helps in correcting the constipation and diseases of the liver. Thinness of the semen is also corrected. Diseases of the throat are also corrected. 6th Position: Bhudharasana
Mantra : Om Pushne Namah Procedure: Inhale the breath deeply and hold it and pull both of your legs backward, so that the thumbs of the feet, ankles and knees touch each other. Stabilizing the feet and keeping the head, waist, the back and the elbows in a line bend forward and resting both the palms on the ground keep your body like a bow.Benefits : One gets relief from the pains - specially of arms, legs and the knees. Bulging waist is trimmed and it is good for the abdominal disorders. 7th Position: Ashthanga PranipatasanaMantra: Om Hiranyagarbhaya Namah Procedure: Holding the breath, rest both your knees on the ground. Touch the ground with your chest and touch the lower part of the neck with chin. Also touch the ground with the upper part of the forehead and the nose. Please note that the abdomen should not touch the ground. It should be pulled in. Then exhale the breath. Both the hands/palms must be on the side of the chest.Benefits : This posture makes the arms strong. If ladies perform this Asana before getting pregnant, the breast fed babies could be saved from the attacks of many diseases. 8th Position: BhujangasanaMantra : Om Marichye NamahProcedure: Keeping the legs, palms and knees as in Ashtanga prampatasana position above, unfold the arms and rise inhaling the breath, push the chest out and bend the waist in a circle backward. Then rise and bend your head backwards looking up and back as much up as possible and exhale the breath.Benefits : Tones up the body and the back muscles and improves the eyesight. Corrects all kinds of disorders related to the reproductive system, corrects the irregularities in females menstrual cycles. Blood circulation is also improved. 9th Position: Bhudharasana
Mantra : Om Adityaya NamahRepeat the process of Bhudharasana as described in the step six - Inhale the breath deeply and hold it and pull both of your legs backward, so that the thumbs of the feet, ankles and knees touch each other. Stabilizing the feet and keeping the head, waist, the back and the elbows in a line bend forward and resting both the palms on the ground keep your body like a bow.
Benefits : One gets relief from the pains - specially of arms, legs and the knees. Bulging waist is trimmed and it is good for the abdominal disorders.
10th Position: Ekapada PrasaranasanaMantra: Om Savitre NamahProcedure: Repeat the process of the fifth Namaskara as described in the fifth position but just reverse the position of the legs.
11th Position: Namaskara HastapadasanaMantra : Om Arkaya NamahRepeat the process described in the fourth position.

12th Position: Parvatasana Mantra: Om Bhaskaraya Namah Procedure : Same as position 2



Then come back to the 1st position and repeat the full round once more. Our ancients used to do 25 rounds of Surya Namaskaras, called one Avriti. Can you?!


As per the scriptures one who performs the Surya Namaskaras daily does not get poor in a thousand births.

How Many Calories Are You Burning ?

Below is a very rough guide to some everyday activities, together with the number of calories you would burn if you undertook the activity for 20 mins. Simply increasing your overall activity can significantly improve your overall fitness and energy levels. Simple ways to do so is using the stairs instead of the lift, or getting off the bus a stop or two earlier and walking the rest of the way, parking further from your destination than usual.

Activity = Calories Burnt / 20 Minutes
Running = 300
Circuit Training = 260
Rowing = 200
Jogging = 170
Cycling = 160
Horseriding = 150
Aerobics = 140
Swimming = 140
Weight Training = 140
Mowing the Lawn = 130
Skiing = 130
Gardening = 120
Tennis = 120
Washing Windows = 120
Skipping = 100
Scrubbing Floors = 90
Bowling = 80
Golf = 80
Ironing = 80
Walking Leisurely = 80
Housework = 60

So no time to exercise ? Never mind, cause you then have enough reasons to keep yourself occupied and active by indulging in 20 minute sessions of any of the chores around the house ! :) Now stop being a couch potato get up and get moving... :) Remember - It only takes 20 mins a day to keep fit !

10 Good Reasons to do Aerobic Exercises

Aerobic Exercises make you slightly breathless and increase your pulse rate. It does not necessarily mean 'aerobics' - there are plenty of other forms of aerobic exercise, such as swimming, cycling, running. However, aerobic exercise of some sort is vital for several reasons:
1: Increases cardiovascular fitness
2: Strengthens bones and makes joints more flexible
3: Increases the basal metabolic rate (BMR) - your body burns more calories even at rest
4: Burns up stored fat
5: Suppresses your appetite
6: Enhances your skin
7: Relaxes you and makes you sleep better
8: Improves body tone and definition
9: Reduces blood pressure and cholestrol
10: Increases your vitality and well being - exercise is a natural anti-depressant
So isn't this motivation enough to start exercising to keep fit this New Years ?? :)

Yoga for Pregnancy - Trimester 3

1. Ardha Titali Asan (Half Butterfly)
How to do?Sit with legs outstretched. Bend the right leg and place the right foot as far up on the left thigh as possible. Place the right hand on top of the bent right knee.
Hold the toes of the right foot with the left hand. While breathing in, gently move the right knee up towards the chest. Breathing out, gently push the knee down and try to touch the floor. The trunk should not move. Movement of leg should be achieved by the exertion of the right arm. Repeat with left leg. Slowly practice about 10 up and down movements with each leg. DO NOT STRAIN.
Benefits: It is an excellent practice for loosening of hip and knee joints, which shall enable faster delivery.
2. Poorna Titali Asan (Full Butterfly)
How to do?Sit with legs outstretched. Bend the knees and bring the soles of the feet together, keeping the heels as close to the body as possible. Fully relax the inner thighs. Clasp the feet with both hands. Gently bounce the knees up and down, using the elbows as levers to press the legs down.
Do not use any force. Repeat up to 20-30 times. Straighten the legs and relax.
Benefits: Tension from inner thigh muscles is relieved. Removes tiredness from legs.
3. Supta UdarakarshanAsan (Sleeping Abdominal Stretch Pose)
How to do?Lie in the back. Interlock fingers of both hands and place hands beneath the head. Bend knees, keeping the soles of feet on the floor. While breathing out lower the legs towards the right, trying to touch the knees on the floor.
At the same time move the head towards the left, giving uniform twisting stretch to the entire spine. Repeat on the other side by bending legs towards left, and head towards right.
Benefits: Removes constipation, improves digestion. Relieves stiffness and strain of spine caused by prolonged sitting.
4. Ankle Crank
How to do?Bend the right leg up and place the foot overhanging the left knee. Hold the right toes with the left hand. Steady the right ankle with the the right hand. Crank the right ankle around in a large circle, exploring to the very perimeters of movement. Do 10 rotations in each direction and then 10 rotations in each direction with the other ankle
Benefits: Good for stiffness and poor circulation in the feet. Helps extend setting time in meditation postures.
Pregnancy AdviceSpecially useful in case of edema, cramping, post epidural numbness in the feet and legs.
5. Shoulder Rotation
How to do?Single Arm Place the right fingertips up on the right shoulder. Slowly rotate the arm and shoulder joint around as if drawing a large circle with the tip of the elbow.
Extend the movement to rotate fully into the shoulder joint. Do 5 times one way and then reverse the direction for 5 circles. Repeated on the left side.
Double Arm Raise the arms up, fingers on both shoulders. Slowly rotate both arms together in large circles. Try to stretch the elbows as far back as possible, and try to touch them together at the front. Go 5 times in one direction and then 5 times reverse.
Breath Inhale when opening the chest as the elbows go backwards, exhale when the elbows move towards touching at the front.
Benefits: Improves circulation and flexibility in the shoulders and upper back. Releases tensions from around the heart and lungs. Encourages better breathing. Especially effective for release of neck tension if followed by the neck series. For mothers-to-be, practice throughout pregnancy and post-nasally as this exercise helps to stimulate proper function of the mammary glands.

Yoga for Pregnancy - Trimester 2

1. Matsya Kridasan (Flapping Fish Pose)
How to do?Lie on stomach with fingers interlocked under the head. Bend the left leg sideways and bring the left knee close to the ribs.
Right leg should remain straight. Swivel the arms to the left and rest the left elbow on the left knee. If this is not comfortable rest it on the floor. Rest the right side of the head on the right arm. Relax in the final pose, and after some time, change sides. Bent knee and head may be supported on a pillow for further comfort.
Benefits: Stimulates digestion and removes constipation. Relaxes nerves of the legs. In later months of pregnancy, lying on the back may cause pressure over major veins and block the circulation. In such circumstances, this posture is ideal for relaxing and sleeping. Also redistributes excess weight around waistline.
2. Vajrasan (Thunderbolt Pose)
How to do?Kneel on the floor. Bring big toes together and separate the heels. Lower the buttocks onto the inside surface of the feet with heels touching the side of the hips. Place hands on knees, palms down. Back and head should be straight , but not tense.
Benefits: Enhances digestive functions and can be practices directly after meals. Relieves stomach ailments like hyperacidity often a trouble faced during pregnancy. Alters blood flow and nervous impulses in the pelvic region and strengthens pelvic muscles. Assists women in labor.
3. Bhadrasan (Gracious Pose)
How to do?Sit in vajrasan (above). Separate the knees as far as possible, while keeping the toes in contact with the floor. Separate the feet just enough to allow the buttocks and perineum to rest on the floor. Try to separate the knees. Do not strain.
Benefits: Same as Vajrasan.
4. Marjari Asan (Cat Stretch Pose)
How to do?Sit with buttocks on the heels (Vajrasan). Raise the buttocks and stand on the knees. Lean forward and place the hands flat on the floor. This is the starting position. Inhale while raising the head and depressing the spine so that the back becomes concave. Exhale, while lowering the head and stretching the spine upward. At the end of the exhalation contract the abdomen and pull in the buttocks.
Head will be now between the arms, facing the thighs. This is one round. It may be done for 5-10 times .Be careful not to strain yourself.
Benefits: This asan improves flexibility of the neck, shoulders and spine. Tones female reproductive system. Can be safely practiced during first 6 months of pregnancy.
5. Hasta Utthanasan (Hand Raising Pose)
How to do?Stand with feet together and arms on the sides. Cross hands in front of body. Inhale and slowly raise arms over the head, keeping them crossed. At same time bend head slightly backward and look up at the hands.
Exhale and spread arms out to the sides at shoulder level.. Inhale and reverse the movement, re-crossing the arms above the head. Exhale and lower the arms straight down in front of the body.
Benefits: Removes stiffness from the shoulders and upper back. The deep synchronized breath improves breathing capacity. Influences heart and improves blood circulation. Whole body, especially the brain receives an extra supply of oxygen.
6. Tadasan (Palm Tree Pose)
How to do?Stand with feet together and arms on the side. Raise arms over the head, interlock fingers and then turn the palms upward. Place hands over the head. Inhale and stretch the arms, shoulders and chest upwards. Raise heels to come up on the toes. Stretch whole body from top to bottom. Lower heels while exhaling and bring hands on top of the head. Relax for few seconds and repeat whole round 5-10 times.
Benefits: Helps develop physical and mental balance. Entire spine is stretched and loosened, helping to clear congestion of the spinal nerves. Also stretches rectos abdominal muscles keeping them nerves toned.
7. Kati Chakrasan (Waist Rotating Pose)
How to do?Stand with the feet about half a meter apart and the arms by the sides. Inhale while raising the arms to shoulder level. Exhale and twist body to left. Bring right hand to left shoulder and wrap left arm around the back. Look over left shoulder. Hold breath for 2 seconds, inhale and return to starting position. Keep feet firmly on ground while twisting. Repeat on other side. Do twisting smoothly without any jerks. Do about 5-10 rounds.
Benefits: Tones waist, back and hips . Induces a feeling of lightness and used to relieve physical and mental tension.
8. Utthanasan (Squat and Rise Pose)
How to do?Stand erect on feet about a meter apart, with toes turned out. Interlock fingers of both hands and let them hang loosely in front of the body. Slowly bend knees and lower buttocks. Straighten knees and return to upright position.
Benefits: Strengthens muscles of middle back, uterus, thighs and ankles.
9. Meru Akarshanasan (Spinal Bending pose)
How to do?Lie on right side with left leg on right leg. Bend right arm. Placing the elbow on the floor. Support head on right palm. Place left arm on left thigh. Raise the left leg as high as possible, slide the left hand to the foot and grasp the big toe. Repeat on other side.
Benefits: Relaxes the hamstring, inner thigh and abdominal muscles and stretches the muscles of the sides of the body rendering them stronger and flexible.

Yoga for Pregnancy - Trimester 1

1. Ardha Titali Asan (Half Butterfly)
How to do?Sit with legs outstretched. Bend the right leg and place the right foot as far up on the left thigh as possible. Place the right hand on top of the bent right knee.
Hold the toes of the right foot with the left hand. While breathing in, gently move the right knee up towards the chest. Breathing out, gently push the knee down and try to touch the floor. The trunk should not move. Movement of leg should be achieved by the exertion of the right arm. Repeat with left leg. Slowly practice about 10 up and down movements with each leg. DO NOT STRAIN.
Benefits: It is an excellent practice for loosening of hip and knee joints, which shall enable faster delivery.
2. Poorna Titali Asan (Full Butterfly)
How to do?Sit with legs outstretched. Bend the knees and bring the soles of the feet together, keeping the heels as close to the body as possible. Fully relax the inner thighs. Clasp the feet with both hands.
Gently bounce the knees up and down, using the elbows as levers to press the legs down. Do not use any force. Repeat up to 20-30 times. Straighten the legs and relax.
Benefits: Tension from inner thigh muscles is relieved. Removes tiredness from legs.
3. Supta UdarakarshanAsan (Sleeping Abdominal Stretch Pose)
How to do?Lie in the back. Interlock fingers of both hands and place hands beneath the head. Bend knees, keeping the soles of feet on the floor.
While breathing out lower the legs towards the right, trying to touch the knees on the floor. At the same time move the head towards the left, giving uniform twisting stretch to the entire spine. Repeat on the other side by bending legs towards left, and head towards right.
Benefits: Removes constipation, improves digestion. Relieves stiffness and strain of spine caused by prolonged sitting.
4. Chakki Chalan Asan (Churning the Mill Pose)
How to do?Sit with legs stretched out in front of the body about one foot apart. Interlock fingers of both hands and hold the arms out straight in front of the chest.
Make large circular movements over both feet, trying to take the hands over the toes on the forward swing and coming as far back as possible on the backward swing. Practice 10 times in each direction.
Benefits: Excellent asan for toning the nerves and organs of pelvis and abdomen preparing them for pregnancy. Useful in regulating menstrual cycle. Also an excellent post natal exercise.
5. Kashta Takshan Asan (Chopping Wood Pose)
How to do?Sit in squatting pose with feet flat on the ground and one and a half feet apart. Clasp fingers of hand and place them on the floor between the feet. Straighten the arms and keep them straight throughout the practice. Elbows should be inside the knees. Imagine the action of chopping wood. Raise arms as high as possible, behind the head, stretching the spine upward. Look up towards the hands.
Make a downward stroke. Expel the breath making an "Ha" sound and removing all air from the lungs. Hands should return towards the feet. This is one round. Practice 5-10 rounds.
Benefits: It loosens the pelvic girdle and tones the pelvic muscles.
6. Marjari Asan (Cat Stretch Pose)
How to do?Sit with buttocks on the heels (Vajrasan). Raise the buttocks and stand on the knees. Lean forward and place the hands flat on the floor. This is the starting position. Inhale while raising the head and depressing the spine so that the back becomes concave. Exhale, while lowering the head and stretching the spine upward.
At the end of the exhalation contract the abdomen and pull in the buttocks. Head will be now between the arms, facing the thighs. This is one round. It may be done for 5-10 times .Be careful not to strain yourself.
Benefits: This asan improves flexibility of the neck, shoulders and spine. Tones female reproductive system. Can be safely practiced during first 6 months of pregnancy.
7. Kati Chakrasan (Waist Rotating Pose)
How to do?Stand with the feet about half a meter apart and the arms by the sides. Inhale while raising the arms to shoulder level. Exhale and twist body to left. Bring right hand to left shoulder and wrap left arm around the back. Look over left shoulder. Hold breath for 2 seconds, inhale and return to starting position. Keep feet firmly on ground while twisting. Repeat on other side. Do twisting smoothly without any jerks. Do about 5-10 rounds.
Benefits: Tones waist, back and hips. Induces a feeling of lightness and used to relieve physical and mental tension.
8. Tadasan (Palm Tree Pose)
How to do?Stand with feet together and arms on the side. Raise arms over the head, interlock fingers and then turn the palms upward. Place hands over the head. Inhale and stretch the arms, shoulders and chest upwards. Raise heels to come up on the toes. Stretch whole body from top to bottom. Lower heels while exhaling and bring hands on top of the head. Relax for few seconds and repeat whole round 5-10 times.
Benefits: Helps develop physical and mental balance. Entire spine is stretched and loosened, helping to clear congestion of the spinal nerves. Also stretches rectos abdominal muscles keeping them nerves toned.
9. Utthanasan (Squat and Rise Pose)
How to do?Stand erect on feet about a meter apart, with toes turned out. Interlock fingers of both hands and let them hang loosely in front of the body. Slowly bend knees and lower buttocks. Straighten knees and return to upright position.
Benefits: Strengthens muscles of middle back, uterus, thighs and ankles.
10. Kandharasan (Shoulder Pose)
How to do?Lie flat on back. Bend knees, place soles of feet flat on the floor with the heels touching the buttocks. Feet and knees may be hip width apart. Grasp ankles with hands. Raise buttocks and arch back backward.
Try to raise the chest and navel as high as possible, without moving feet or shoulders. In final position, the body is supported by the head, neck, shoulders, arms and feet. Hold pose as long as it is comfortable. Release ankles and relax.
Benefits: Realigns the spine and relieves backache. It massages and stretches the colon and abdominal organs, improving digestion. Tones female reproductive organs and especially recommended for women who tend to miscarry. Should not be done in advanced stages of pregnancy.*Under expert guidance, it has been successfully used to turn the baby when it is a breech presentation.

Where does the Weight Go ??

By now, I have seen atleast a dozen mothers around me. And the one thing that bothered every mother was her post pregnancy weight. When it takes one 9 Months to put on 8-10 Kgs or even more weight, it definitely isn't going off overnight. Others tend to think that baby fat is never going off and even stop attempting to loose weight.

The truth is untill 3-6 months post birth, even depending on wether you had a Normal birth or a C Section, it is advisable to avoid heavy exercise and fad diets since you are still feeding your baby.

It is important then to first know how your weight gain was distributed. I am 156 Cms and 51.9 Kgs Pre Pregnancy. I will probably gain 11.3 kgs - 15.9 kgs during my pregnancy.

The optimum trimester wise weight gain is as follows:
(i) First trimester: 1-2 kg
(ii) Second trimester: 5-7 kg
(iii) Third Trimester: 4-5 kg
Total = 10 Kgs - 14 Kgs

If you gained the average of the range above, this is where the weight would go (totals are rounded):
You:
Uterus = 1.1 kgs
Breasts = 0.5 kgs
Blood = 1.4 kgs
Water = 1.9 kgs
Fat = 3.8 kgs
Subtotal == 8.6 kgs

Your Baby:
Fetus = 3.4 kgs
Placenta = 0.7 kgs
Amniotic Fluid = 0.9 kgs
Subtotal = 5.0 kgs
Total = 13.6 kgs

Yogasanas - Curing Menstrual Cycle Complaints

1: Shirsasan
2: Sarvangasan
3: Pashimottanasan
4: Uttanasan
5: Adhomukha Shwanasan
6: Baddha Padmasan
7: Yogamudrasan
8: Parvatasan
9: Matsyasan
10: Karmasan / Supta Karmasan
11: Veerasan / Supta Veerasan
12: Paryakasan
13: Badhakonasan
14: Upavishta Konasan
15: Urdhvamukha Pashimottanasan
16: Marichyasan
17: Ardha Matsyandrasan
18: Shavasan
19: Naadishodhan Pranayaam

Yogasanas - To Cure Backache Problems

1: Sheershasan
2: Sarvangasan
3: Supta Padangushtasan
4: Mahamudrasan
5: Janu Sheersasan
6: Parivrutta Janusheersansan
7: Pashimottanasan
8: Urdhvamukha Pashimottanasan
9: Parivrutta Pashimottanasan
10: Marichyasan
11: Ardha Matsyendrasan
12: Malasan
13: Adhomukha Shwanasan
14: Ushtrasan
15: Shalabhasan
16: Dhanurasan
17: Paarshwa Dhanurasan
18: Urdhwa Dhanurasan
19: Vipareet Chakrasan
20: Dwipaad Viparit Dandasan
21: Mandalasan
22: Shavasan

Yogasanas - To Attain a Flat Stomach

1: Makarasan
2: Ardha Shalabhasan
3: Purna Shalabhasan
4: Bhujangasan
5: Shvanasan
6: Dhanurasan

Balancing your Body Weight on your Hands only:
1: Mayrasan

Balancing your Body Weight on your HEAD:
1: Sheershasan

Yogasanas - Lying on Your Back

1: Shavasan
2: Ekpaad Utanasan
3: Utaanpadasan
4: Pavanmuktasan
5: Setubandhasan
6: Matsyasan
7: Supta Padangushtasan
8: Katiasan
9: Suptabhadrasan
10: Uttanasan
11: Sarvangasan
12: Halasan
13: Karnapeedasan
14: Suptakonasan
15: Vartulasaan
16: Chakrasan

Yogasanaas - Using Your Knees

1: Veerasan / Vajrasan
2: Supta Vajrasan
3: Bhu Naman Vajrasan
4: Ushtrasan
5: Parighasan
6: Vrushasan, Gomukhasan
7: Padmasan, Badhha Padmasan
8: Parvatasan
Sitting Postures:
1: Mandukasan / Dandasan
2: Paschimottanasan
3: Konasan / Upavishta Konasan
4: Janushirasan
5: Baddhakonasan / Ardha Matsendrasan
6: Vakrasan

Yogasanas - To Strengthen Your Legs

1: Tadasan
2: Vrukshasan
3: Uthith Trikonasan
4: Parivrutta Trikonasan
5: Uthith Paarshwakonasan
6: Parivrutta Paarshwakonasan
7: Veerbhadrasaan
8: Aardhachandrasaan
9: Paarshwotanaasaan
10: Prasarit Padottanasan
11: Utkatasan
12: Natrajasaan
13: Padangushtasaan
14: Paadhastasaan
15: Uttanasan
16: Shwanasaan