Tag: Health

  • Effective Health Decisions

    Effective Health Decisions

    Effective Health Decisions

    – knowing what you need with clarity can be a  life saver when it comes to your health.

    Anytime you are not sure about whether you should commit to your health through a holistic and wholesome yoga practice that is truly inclusive of not only the physical asanas but also the breathing and meditation practice, with a whlesome nutritional component, as well as the very critical component – a loving, caring and a safe place that encourages community building with a family like atmosphere and stays away from all kinds of negativity and including fear based thinking, ask yourself these questions:

    1. What is it costing me by not committing to my health?

    • pain?
    • chronic stress?
    • emotional drain?
    • challenge with a variety of health issues?
    • lack of joy in my life?
    • constant chattering in my head?
    • constant negativity in my life?
    • lack of energy and drive?
    • overall quality of my life?

    2. On a scale of 1 – 10, how committed am I to being pain and stress free and making my life joyful?

    • If you are anywhere below 8, you are not committed to your health!

    Understanding your own health, what is it costing you by not being in optimal health, and what your options are contribute to effective decision making and a joyful life.

    Reach out to us for a complimentary consulation, for we understand any confusion you may have. We are here to enable your decision making process by understanding your concerns and guiding you to effective solutions that you are comfortable with.

    The key is to acknowledge and understand what is it that you want for yourself. With clarity comes the right solution. ~ Umang Goel

    We would love to read your comments below. Remember to share your joy with others.

  • Chronic Stress – Dangers and Relief

    Chronic Stress – Dangers and Relief

    Chronic Stress can be fatal!

    Chronic stress is a result of prolonged physical, mental and emotional pressure, and when left unattended can result in a variety of health issues – both mental and physical.

    Chronic stress is not age governed, especially in the modern society where pressures are felt by all age groups in school, home and work environments.  At a very young age, children are thrown into situations that become a hindrance in their natural growth.

    While some stress may simply act as drivers to propel people in the right direction to complete projects with deadlines, constant stress can be harmful to the naturally functioning human systems. Serious health conditions may arise and including depression, anxiety, insomnia, fatigue, migraines and headaches, hypertension, ulcers, irritable bowel syndrome, muscle pain, high blood pressure, high blood sugar, heart disease, obesity, and a weakened immune system leading to more diseases.

    How to manage stress?

    Stress management is critical to survival and involves lifestyle changes to prevent consequences of chronic stress. These lifestyle changes do not need to be overwhelming, and when taken up one step at a time delivers effective results that can prolong the joyful quality of one’s life.

    What are these life style changes that reduce daily stress?

    • A daily authentic yoga asana practice, by enabling the body to release happy hormones, goes a long way in treating anxiety, as well as in improving flexibility, strength, balance and stamina as well as strengthening the internal body systems.
    • A daily practice of controlled breathing techniques improves lung capacity and renews life.
    • A daily meditation practice not only calms the mind but makes it more creative and productive and encourages harmonious living.
    • A healthy nutrition habit nourishes the body from within and enables a medicine free life.
    • Getting a good amount of sleep lets the body repair and rejuvenate.

    Do not wait for something to go wrong. Do not wait to get hit in the face when you have no choice left. Take the first step. Reach out, for help is available; and do not worry, for all is possible in baby steps without being overwhelmed. All you need is an intense desire to be better in your health and the very first action step: reaching out for help. ~ Umang Goel
    We would love to read your comments below. And do not forget to share your joy with others.

  • Stress-Free Life

    Stress-Free Life

    Stress-Free Life

    Make your life joyful – one baby step at a time.

    The key to a simple and joyful life is hidden within us and yet we are often left confused.
    In the day to day running around we forget why we started running around in the first place – to achieve a life that is peaceful and happy.

    Sooner or later tiredness sets in. Stress is in both the mind and the body. Life feels heavy and trapped. It is only in this state of heaviness that we either become depressed or we start searching for answers.

    To find the answer to a stress-free, peaceful and joyful life, ask yourself these basic questions:

    • Do I take some time out just for me on a regular basis?
    • Do I keep myself mentally, emotionally and spiritually nurtured?
    • Do I take care of my body  – the temple where our Soul dwells?
    • Do I exercise my limbs daily so that I stay strong, flexible and balanced?
    • Do I eat nutritious food so that my body gets the nourishment it deserves?

     The very first step towards a balanced life is “AWARENESS”.

    Many years ago, when I became aware how imbalanced my own life was, I determined that I would create a more balanced life for myself, one step at a time:

    • The very first step was to open myself up for mentoring by someone who could help me change my perspectives, who could help me see life from a very positive angle and who could guide me to a better life by teaching me tools that I had no clue about.
    • I started reading self-help books and words from authors who were highly motivating, inspiring and encouraging and in conjunction with the support I was receiving from my coach, I was able to apply what I learned into my life.
    • I also enrolled myself in a life awareness class where I learned and refreshed myself in some basic life philosophies that had accumulated dust over the years.
    • I enrolled myself in basic Breathing and Meditation Classes, which taught me life techniques that proved critical to my well-being.
    • I started exercising on a daily basis.
    • I got initiated into a yoga asana class and realized that it was my gift, and trained as a teacher, incorporating this mind-body practice into my daily life.
    • I felt the need for nutritional education and devoted myself to learning all about how to nourish myself.
    • I learned very important money concepts that would not have been possible without the support of my coach.
    • I learned how to free myself of a corporate career.

    All the above happened over the course of a few years. I had the needed support so I was not in a hurry and especially because the learning process was so joyful. How the years passed I was not even aware for I was devoted to learning and growing.I still am.

    And now it has become a mission to educate others what I have learned over the years.

    As the mind becomes clear of what one needs, it is able to achieve it. Freeing ourselves of self-implied barriers leads the path to peace, health and happiness.

    Take the first step, for you are worth it. ~ Umang Goel

    We would love to read your comments below. And remember to share your joy with others.

  • Beware Of Toxins In Our Homes

    Beware Of Toxins In Our Homes

    Beware Of Toxins In Our Homes

    We all live in a world where the manufacturers are busy creating toxin products that we use in our homes daily, and we don’t even know! We face all kinds of health issues, never knowing that they may be because of the toxins lurking in our own homes.

    Whether it is the cleaners that we use in our home, or the beauty products, they are all infested with chemicals that are playing havoc with our health.

    I have attended a few seminars on this very topic and realized that it is essential to spread this knowledge in our community and create awareness, so that a little at a time we can start detoxifying our homes and start living in a cleaner world.

    It all begins with one person creating awareness.

    At a recently attended seminar, an Ava Anderson Consultant revealed the following (extracted from Ava Anderson’s Resource):

    “Did you know:

    – Europe bans 1,342 toxic chemicals from their personal
    care products and the US bans only 9?
    – up to 60% of what goes on your skin gets to your
    bloodstream…up to 100% if it is on your scalp,
    underarm or groin.
    – “safe”, “organic” and “natural” does not mean your
    products do not contain toxic chemicals as well?
    – 1 in 2 men and 1 in 3 women will get cancer in their
    lifetime, 1 in 78 children and 1 in 54 boys are born with
    Autism in the US, and that Alzheimers is up 500% in the
    past 20 years?
    – according to the President’s Cancer Panel only
    10% of cancer is genetic and 90% is caused by
    environmental factors?
    – your personal and home care products (from shampoo
    to antibacterial wipes to makeup) contain carcinogenic
    ingredients, neurotoxins, endocrine disruptors and
    allergens that could be hazardous to your health?

    Know your backside!

    Read your labels and avoid the following chemicals:

    FRAGRANCE is a “trade secret” in the industry and
    manufacturers can legally include hundreds of chemicals
    in this one ingredient. More than 75% of the time if you have
    fragrance, you have legally hidden phthalates (THAL ates),
    known endocrine disruptors, that are linked with birth
    defects, breast cancer, infertility, liver, cancer, diabetes,
    obesity, and now with autism and ADHD in pregnancy
    by Dr. Philip Landrigan, Mt Sinai, Children’s Environmental
    Health Center.
    PARABENS: are preservatives linked to breast cancer,
    endocrine disruption, reproductive toxicity, and
    developmental defects. California Study (10/11) of BPA
    and methyplaraben combination turned healthy cells into
    cancer cells, and rendered tamoxifin ineffective.
    TRICLOSAN: is the active ingredient in “anti-bacterial”
    products, is registered with the government as a pesticide,
    and is a known endocrine disruptor. Triclosan is believed
    to disrupt thyroid function and contribute to liver and
    inhalation toxicity.
    OXYBENZONE and OCTINOXATE: (and other chemical
    sunscreen “active ingredients”) are UV ray filters that are
    known endocrine disruptors.
    PETROLATUM & PETROLEUM INGREDIENTS: endocrine
    disruptors and carcinogens.
    IMPORTANT NOTE: ALL SIX OF THE ABOVE ARE “ENDOCRINE
    DISRUPTORS” which are important to avoid, because the endocrine
    system regulates ALL biological processes in the body: development
    of the brain and nervous system, growth and function of the
    reproduction system, metabolism and blood sugar levels, ovaries,
    testes, pituitary, thyroid and the adrenal glands. (Natural News)
    The World Health Organization and the UN recently released
    a report that called endocrine disruptors a “Global Threat.” Small
    amounts matter, especially to the developing fetus.
    PEG’s (polyethylene glycol) are petroleum byproducts.
    During manufacturing process carcinogenic
    contamination is created: 1,4-dioxane, which is a known
    human carcinogen, with liver and kidney effects.
    SODIUM LAURYL SULFATE (SLS) and SODIUM LAURETH SULFATE
    (SLES) are considered carcinogens. SLES is sometimes
    contaminated with 1,4-dioxane. You will never see
    1,4-dioxane on a label, as companies are not required
    to list carcinogenic contaminants.
    INGREDIENTS THAT END IN “-eth”: like ceteareth,
    triceteareth, etc., carry the contamination concern
    for 1,4-dioxane.
    IMPORTANT NOTE: all THREE of the above ingredients carry
    carcinogenic contaminant concerns created during manufacturing
    for 1,4-dioxane. The government allows 10 ppm (parts per million) in
    any one product, but no one is testing. 1,4-dioxane can be stripped
    for pennies, and must be done for any product exported to EU.

    RETINYL PALMITATE: in the presence of sunlight enhances
    skin cancer lesions by 21% (FDA, 2011 Report). It is in
    many sunscreens and moisturizers.

    NANOPARTICLES: can cross the cell barrier and drive into
    organs, including the brain in humans. There is no way
    of knowing particle size, unless stated on the label. EU
    manufacturers must list nanoparticles

    ALUMINUM and metals: these are bio-accumulative,
    meaning they store in your fat cells and accumulate,
    and are very hard to get rid of.
    DIETHANOLOMINE (DEA) and COCAMIDE DEA, LAURAMIDE
    DEA: DEA reacts with other ingredients to become the
    extremely carcinogenic nitrosodiethanolamine. Beware
    of other ethanolamines like triethanolamine (TEA) and
    monoethamolamine (MEA).

    FORMALDEHYDE RELEASERS – DIAZOLIDINYL UREA, DMDM
    HYDANTOIN, QUATERNIUM: found in most personal care
    products. Formaldehyde can cause allergic reactions,
    dermatitis, joint pains and headaches, cancer and
    immune dysfunction.
    SYNTHETIC COLOR/DYES: made from coal tar, which is
    a mixture of many chemicals, derived from petroleum.
    These colors may be contaminated with low levels of
    heavy metals and some are combined with aluminum
    substrate. Aluminum compounds and many heavy
    metals are toxic to the brain.

    GLYCOL (propylene, butylenes, etc): is a synthetic petro chemical
    mix known to cause allergic and toxic reactions. Has been linked to cancer,
    developmental/reproductive issues, neurotoxicity and endocrine disruption.

    MINERAL OIL: a petroleum ingredient that coats the
    skin like plastic wrap, disrupting the natural immune
    barrier, inhibiting its ability to breathe and absorb
    natural moisture and nutrition, and its ability to release
    toxins, which can promote acne and other disorders.
    The process slows down skin function and normal cell
    development causing premature aging.

    TALC: is in the same family as asbestos. Talc is dangerous
    to inhale and has been linked to ovarian cancer.

    SILOXANES: cyclomethicone and ingredients ending
    in “siloxane” (e.g., cyclopentasiloxane) are toxic,
    persistent, and have the potential to bioaccumulate.
    The EU classifies some as endocrine disruptors and
    possible reproductive toxicant that may impair fertility.
    Research shows some to cause uterine tumors and harm
    to the reproductive and immune systems. Some siloxanes
    can also influence neurotransmitters in the nervous
    system. Cyclomethicone is a mixture of three siloxanes.

    What you can do:
    1. Control What You Can Control (food & products) and
    make Small Changes.
    2. Challenge Words Like “Natural”, “Organic” and “Pure.”
    Make Informed Choices.
    3. Speak Up! Tell The FDA/ Cosmetics Companies that you
    care and are concerned! (If we don’t buy it, they will
    stop selling it! Vote with your wallet).
    4. Keep Learning”

     

    Wellness Haven will bring in an Ava Anderson Consultant for such a presentation in the near future.

    Be Aware and Take Charge of Your Life. ~ Umang Goel

    We would love to read your comments below. And please remember to share your joy with others.

  • Self Love Enables Weight Loss

    Self Love Enables Weight Loss

    Yogic principles enable self-love and self-love enables weight loss

    “Self love is the only weight-loss aid that really works in the long run.” ~ Jenny Craig

    So very true for being in shape takes intense desire, dedication, discipline with both food control and daily exercise. Because we are human beings we need the motivation and inspiration on a daily basis as well.

    So how do we stay inspired and motivated on a daily basis to stay healthy?

    A dedicated group environment where people meet each other daily on common grounds with a common goal – health – is so very essential. Each one of us needs not just a set of exercise to move our limbs daily or a regimented eating routine, but a true yoga practice where all 8 limbs of yoga are embraced which enable one to lead a joyful life. When one embraces these yogic principles, self-love automatically blooms. When one learns to embrace self-love one also is able to achieve whatever they desire from the core of their being.

    Some key principles are:

    • Self-discipline with all aspects of life and including food
    • Asana / Poses  to exercise the body
    • Pranayama / Controlled Breathing to exercise the lungs
    • Pratyahara / Withdrawal or Sensory Transcedence to stay disciplined
    • Dharana / Focus / Concentration to accomplish what one has set as a goal
    • Dhyana / Meditation / Contemplation to keep the mind clear and calm.

    I know that this was my goal with Wellness Haven – to create a happy and safe space for those with the common goal of holistic healthy living to come together and inspire each other daily. Following the yogic principles has helped me achieve what I had set out for, and I am grateful, for Wellness Haven is impacting many lives daily.

    What are your aspirations? ~ Umang Goel

    We would love to read your comments below. And do not forget to share your joy with others.

  • Finding Balance

    Finding Balance

    A well balanced life is the secret to joy and happiness.

    There are a few areas of life that we all need to be aware of to create that fine balance we all need in our lives:

    • Mental – This is a very important ingredient in the recipe for a joyful life. If the ‘head’ is together and finds its connection with  the heart, every other aspect of life flows beautifully, irrespective of what unfolds in front of us.
    • Emotional – Emotional well-being comes from understanding the basic life principles; emotional strengthening helps us create a life that is progressive and not stuck.
    • Spiritual – Spiritual growth helps us understand and accept life peacefully and joyfully.  It brings faith in your Higher Self enabling life to unfold without the tight controlling grip. Prayer and Gratitude are key ingredients.
    • Physical – Physical health enables us take full advantage of the opportunities life presents us with. Flexibility, strength, balance and stamina as well as the right nutrients not only helps our body to be healthy but also helps our minds to become flexible, strong and balanced, allowing us to be joyfully independent and self sufficient.
    • Financial – When mind is working at its optimal best and the body is fluid, balance comes in the financial part of our lives as well for we are able to work with our passions and empowered to achieve the life of our dreams.
    • Relationships – With a healthy mind, a healthy body and a secure financial future, relationships are also at their very best.

    Balancing life is a juggling act. Very few of us are completely balanced in every aspect of our lives. But awareness at all times allows us to take a deeper look at our life and evaluate every so often which parts of our life need a tune-up.

    Many may even be aware of which part of life is in chaos, but may not be mentally, or emotionally ready to act on it, leading to continued imbalance and chaos. This is where expert coaching becomes a necessity.

    Life is as simple as you want it to be but it can only be achieved by bringing awareness leading into action and ultimately into balance.

    It is the law of nature to be in balance. What falls out of balance has to come back in balance. How difficult the coming back to balance will be resides in our hands.

    We all are aware that:
    PREVENTION IS MANY TIMES BETTER THAN CURE – Why get into a broken state with scars before attempting balance? Why not take all necessary actions to prevent going out of balance?

    PREVENTION IS ALSO LESS EXPENSIVE THAN CURE – Why get into forced spending that is externally controlled after we are broken and when there is no other choice?

    You cannot be happy if you are not balanced.

    Here is a fine balanced recipe for a healthy, happy, joyful and balanced  life:

    1. Make a habit of  Joyful Mental practices EVERYDAY to keep the mind strong.

    2. Practice Breathing/Pranayama and Meditation EVERYDAY to stay in a relaxed and calm state of mind so that beauty can unfold naturally.

    3. Practice Therapeutic Yoga Asanas EVERYDAY to keep both your mental and physical body flexible, strong, and balanced.

    4. Put the Right Nutrients in your body EVERYDAY to keep both your mental and physical body functioning at its optimal best.

    5. Indulge in Spiritual practices like prayer and gratitude EVERYDAY to bring your mind and heart in sync and to keep your spirits soaring high.

    Evaluate yourself regularly so that you can keep bringing yourself into that fine balance that keep the elusive happiness very much a part of your daily life.

    ~ Umang Goel

    We would love to read your comments below. And do not forget to share your joy with others.

  • Yoga Props

    Yoga Props

    Yoga Props

    Yoga props not only help the beginners realize the asanas but it also enables us to deepen our body explorations and enhance our yoga asana, breathing and meditation practice. But understanding of how and when to use the props without becoming ‘attached’ to the props is very important in the yogic journey.

    Props should be used effectively and wisely.

    –          A restorative yoga asana session seems incomplete without props.

    –          A flow session on the other hand minimalizes the use of a prop. One has to have a clear understanding of the use of a prop to be able to use it effectively in a flow yoga practice.

    –          A Breathing/Pranayama and Meditation session becomes enhanced with use of props by providing back support and posture support.

    1. What are the very basic yoga props?

    Mat, Blocks, Wedge, Strap, Bolsters, Blankets

    The Wall proves to be one of the most effective prop for a new yogi.

    The Ball helps the yogi in many ways to enhance their yoga asana practice.

    The chair is a wonderful prop for many.

    The backjack chair provides the much needed support to a meditative sitting yogi without wall support.

    2. Characteristics of a good quality yoga mat:

    –          Moist sticky  surface

    –          1/4th inch thick

    –          Compact

    –          Durable

    –          Hypoallergenic

    Those new to yoga are not aware and end up buying cheap quality yoga mats that have a plastic like surface, are very dry, and very thin! All of these prevent a beginner from getting the full benefits of a yoga practice for they are slippery and prevent the yogi from finding stability and balance. When the mat is very thin, it does not provide enough support for the bones and joints.

    3. How are Block, Wedge, Strap, Bolster, and Blanket helpful?

    All the above props provide support to the yogi providing balance, height, stability and comfort.

    –          Blocks help by allowing the yogi to reach the earth when they are still working on stretching and lengthening their ligaments and muscles to become more flexible.

    –          Straps/Belts are very handy when tight hamstrings prevent the arms from reaching the toes in any forward bend or when tight shoulders prevent the fingers from finding their way together in the Gomukhasana pose.

    –          Wedge enables the heels to get grounded and to provide the much needed lift to the pelvis for an aligned posture.

    –          Bolsters and Blankets help cushion and support the body in a restorative asana.

    If you have invested yourself in a well-supported yoga asana session, go a little further and provide your body the much needed support so that the body develops in the most optimal and correct manner. Your body deserves all the love and attention you can give it.

    At Wellness Haven we believe in guiding you to find your optimal support through some of the best props from HuggerMugger. ~ Umang Goel

    We would love to read your comments below.

  • Nutrition – Eat Your Way To Health

    Nutrition – Eat Your Way To Health

    Nutrition – Eat Your Way To Health

    Nutrition

    What does Nutrition mean to you?
    Does it mean “Eating Right” ?
    Does it mean keep the Body Weight in control?
    or
    Does it mean to be Nutritionally Balanced?

    Nutrition remains a big confusion to many. Many look trim and slim and yet their body fat remains high!

    Does keeping the body weight control mean that you should starve yourself? Absolutely not! In fact it is just the opposite; you can truly eat your way to health!

    Does eating broccoli, spinach and brown rice on its own mean that you are nutritionally balanced? No, for if that were the case, the so many students who come to us for help with lowering their fat, who thought they were ‘eating right’ would not be say, “We have been doing everything right and yet we are not losing weight!”

    If you are nutritionally balanced, is it enough that you just eat right?
    Besides eating well balanced meals, you need to exercise the limbs that were given to us just like a machine that is regularly oiled and maintained to be in proper running order.

    It is critical to keep yourself very aware of your response to stress factors in your life, so that the stress hormone cortisol is under control, for chronic stress can ruin your health like nothing else.

    So what is Nutrition really?
    Nutrition is:
    – Educating yourself; making yourself aware about food, and your health.
    – Understanding what eating right means – eating nutrients low in calorie but high in nutritional value.
    – Knowing when to eat,  how frequently to eat, and when not to eat (not eating heavy food right before bedtime).
    – What to buy, and how to buy.

    The key factors in taking charge of your Nutritional Health:
    1. Create a powerful intention.
    2. Find a coach who knows what needs to be done and who will ‘hold’ your hand in your journey to health and hold you accountable.
    3. Make the coach an intrinsic part of your life, for the coach will guide you to the healthy life you desire.

    You are worth it. You deserve to be healthy and happy. You can do it. ~ Umang Goel

    We would love to read your comments below.

  • Is Yoga Enough?

    Is Yoga Enough?

    Is Yoga by itself enough to keep you in the best of health?

    Many believe in the myth that although Yoga is good for providing relaxation and increased flexibility, it is not enough on its own to provide complete fitness.

    “Yoga is the union of mind, body and spirit.” But what does this definition really mean? It means that Yoga is about a healthy and wholesome human – mind, body, and spirit. Because Yoga encompasses all three aspects, if you are to take one or two out, one does not reap the benefits of having “complete fitness.”

    For the mind to be healthy, we need to exercise it regularly through seeking wholesome knowledge and wisdom by:

    • Reading, listening, practicing and incorporating wisdom in our daily life.
    • Staying away from negative thoughts, attitudes, and behaviors

    A true yogi is self-aware and brings such wisdom into their lives and others they come into contact with.

    A true yogi meditates daily.

    For the body to be healthy, we need to:

    • Exercise it for flexibility, strength, balance and stamina and increase the fitness of heart, lungs and blood vessels.
    • Rest it at regular intervals through breaks, naps and restful sleep
    • Increase lung capacity, that is increase the efficiency of oxygen entering the lungs and into the bloodstream so that it can be efficiently used by the muscles
    • Increase muscle strength and endurance.
    • Create the right flora and fauna within the body through nutritious eating and drinking.

    A true yogi incorporates yoga asanas into their daily life.

    A true yogi maintains the flora and fauna of the body through nutritious eating.

    A true yogi maintains a healthy lung through daily pranayama practice.

    As a beginner yoga practioner, one starts reaping the benefits of yoga, in as few as 2 weeks of daily practice, but it is only when one has been practicing all aspects of yoga for months that one becomes able in their mind and body to reap the full benefits of yoga. When the muscle strength, flexibility and stamina have been built over months, one really starts feeling the cardiovascular effects of yoga!

    So what does a true yogic practice look like?

    A complete hour of:

    • Pranayama
    • Warm up yoga asanas
    • Asanas that increase the heart rate
    • Meditation/visualization
    • Complete rest

    Correct and constant practice of Yoga, and all that it truly is – is complete fitness and more!

    ~ Umang Goel

  • Bedtime Yoga Keeps You Healthy and Happy

    Bedtime Yoga Keeps You Healthy and Happy

    Bedtime Yoga Keeps You Healthy and Happy

    Many people face sleeplessness; in fact I hear regularly from someone or another that they have trouble falling sleep. It is a problem faced by many and over a course of time becomes a health issue.

    Invariably, as I dig into the daily routine of how people live their lives during the many life coaching sessions, a few things rear their heads very strongly: sometimes all of the following apply to one person and sometimes just one.

    1. People wake up in a stress mode and go to bed in a stress mode.
    2. They have let joy seep out of their lives as they busy themselves with things that do not keep them intrinsically happy.
    3. They pay too much attention to things that are not in their control.
    4. They are surrounded with people who are generally negative.
    5. They keep eating until late at night.
    6. They do not exercise their bodies or their minds.

    If you are someone facing sleeplessness, look at your daily routine and see for yourself what could be the culprit, and then work towards eradicating them.

    Here are some other suggestions:

    –       In preparation for bed time, empty out your mind completely of any pending work/chaotic thoughts on a piece of paper or your journal or any other way of your choice.
    –        Before going to bed, wash your feet and massage them with your favorite lotion/oil.
    –       Indulge in a few minutes of restorative, gentle yogic twists on the bed, followed by knee bends on the chest, and gentle half rolls of the neck- all  these goes a long way towards relaxing the body.
    –       Gentle, controlled breathing techniques calm the mind.
    –       After this all that is needed is a prayer of gratitude before you fall into a peaceful slumber with a smile on your lips.

    Sweet dreams. ~ Umang Goel

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