Rafael Nadal did his best to put up a challenging run in Melbourne, winning the first four matches without dropping a set and creating a huge two-set lead to love Stefanos Tsitsipas in the quarters. Experiencing a massive hit, Nadal dropped three straight sets and hit the starting gate, pulling out of Rotterdam and Miami and heading back to Monte Carlo on his beloved clay.

Aiming for another title in the Principality, Rafa lost in the quarterfinals to Andrey Rublev in three sets before clinching the twelfth Barcelona Open crown. In the final, Nadal endured a tough test from Tsitsipas and beat the Greek in three hours and 38 minutes after fending off a match point.

Alexander Zverev was too strong for Rafa in Madrid, and the Spaniard bounced back in Rome, saving match points against Denis Shapovalov and beating Novak Djokovic in the final to secure his 36th Masters 1000 crown and his first since 2019.

Seeking the fourteenth crown in his Parisian kingdom, Nadal suffered only the third Roland Garros defeat in the semifinals to Novak Djokovic, falling after four hours and 11 minutes and feeling sharp pain in his foot in the fourth set.

Off the court for three weeks, Nadal skipped Wimbledon and the Olympics before testing his foot in Washington in early August. After two challenging matches, the Spaniard decided to close out the season and take over the injury before 2022, eager to extend his career and fight for notable titles again in the coming years.

When asked to elaborate on his temperament in a recent interview, Rafael Nadal asserted that he likes to compete but that he also makes it a point to keep his emotions in check. Nadal further claimed that he has never "behaved like crazy", and that his philosophy in sport is to never give up.

"I like to compete, but I always control myself on the track," Rafael Nadal said. "I have never lost my nerves or broken a racket. I've never behaved like crazy. My philosophy is never to give up in sports. It happens to me the same when I play golf or soccer with my friends."

He believes it is important to have "positive feelings" during a match, even if things are not going your way. "When you're on court, it's important to control your emotions," Nadal said. "In my case, I practice yoga and meditation to be able to control my emotions when I am playing.

You always have to enter the court with positive feelings. It is important to maintain confidence, even when conditions are not ideal."

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Rafael Nadal: 'I practice yoga and meditation to be able...' - Tennis World USA

An unlicensed hit-and-run driver who authorities say struck and killed a Blaine woman walking her dog Monday afternoon told police he didnt stop because he thought he had hit a dog or sign, according to the criminal complaint filed Wednesday.

John Robert Jones, 31, of Blaine was charged with one count of criminal vehicular homicide and leaving the scene.The following details about the 12:30 p.m. crash were outlined in the complaint:

Witnesses said a man was driving a white Chrysler 300 sedan erratically along Northeast 109th Avenue near Northeast Flanders Court just before he struck Bridget Dunn, 56, of Blaine. He pulled over about 100 yards later and then took off again, fleeing westbound on 109th. Dunns dog was unharmed.

Less than an hour later, using the license plate number and other officials records, police went to Jones nearby home.

There they spoke with the mans girlfriend, who said Jones had been driving the vehicle earlier. The vehicle was found in the attached garage. It had its hood up and the drivers side propped up on a jack. The vehicle was leaking fluids. It was missing the drivers side door mirror, and the drivers side headlight was broken. In addition, the front bumper was broken and the front fender was pushed so far back the drivers door could not be used.

The girlfriend told police that when James came home, he said that he had struck a dog or a sign and asked her not to tell anyone.

When authorities spoke with Jones, he said he didnt have a valid drivers license. He also told investigators that he had taken the Chrysler on an errand earlier that day and struck a sign or dog while driving on 109th. He said he didnt stop to check what he had hit but decided to skip the errand and took the car home to his garage to inspect the damage.

Jones remained in the Anoka County jail on Wednesday.

Posts on social media said Dunn was the founder and owner of a pilates and yoga studio in Blaine.

According to the businesss website, Dunn had 16 years of experience teaching yoga, pilates and MELT and was also trained in neuromuscular rehabilitation for people suffering from Parkinsons disease, multiple sclerosis and the effects of strokes. She also trained others to become yoga and pilates instructors.

Before moving to Minnesota, Dunn lived around the U.S. and in Latin America and Asia while she worked in the international business field. Then she moved to Minnesota to work for the Aveda Corp. for 15 years and took her first yoga class through a program the Minneapolis company offered its employees.

It changed her life, the website says. Yoga allowed her to find balance and less stress in a very busy, chaotic work environment. Eventually, she left the business world altogether to teach yoga.

The site goes on to say that Dunn has loved watching people grow in their practices and seeing how Yoga and Pilates can change peoples lives, empowering them to live stronger, healthier, more balanced lives. Bridgets core value is compassion.

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Unlicensed driver charged in hit-and-run death of Blaine owner of pilates and yoga studio - TwinCities.com-Pioneer Press

Heather and Kevin Fritz of Fritz Tiny Homes just unveiled their latest micro dwelling on wheelsand its as much a gym as it is a house. "Our client, a yoga instructor, asked for space for her Peloton bike and an eight-by-eight yoga room, where she could teach remotely," Heather says. "We fit both of these things and more."

Named after the client, Ashleigh Trahan, the home is wrapped in black metal and Douglas fir and features tall windows that showcase the landscape of Vancouver Island, British Columbia.

The tiny home in Canada that Fritz Tiny Homes designed for Ashleigh Trahan and her partner Elyse is clad with metal and Douglas fir.

Heather and Kevin Fritz outfitted the living room/yoga studio with a green velvet Article sofa, which they customized by removing the legs and adding a wood base with large built-in storage drawers. An A-frame window fills the tiny home with sunlight and views of the landscape.

"I dreamed of building a tiny house for yearsand when the pandemic hit and housing prices skyrocketed, I realized it was the right time to make the dream a reality," says Ashleigh, who lives in the micro-home with her partner Elyse. "I wanted to build a tiny house as a way to live with less and prioritize what really matters to me," Ashleigh adds. "I wanted freedom of location, space for movement, and the ability to enjoy the outdoors."

The Fritzes arranged an open-plan office area between the living room/yoga studio and the kitchen. The area features hidden storage drawers beneath the concrete desktop.

In response to Ashleigh and Elyses love for the outdoors, Kevin milled Douglas fir and applied it to the ceilings, giving the interior a warm, woodsy feel. The material also references the towering pines outside the A-frame window in the living room, which doubles as Ashleighs yoga studio.

White cabinetry creates a light and bright aesthetic in the kitchen, where an elongated microwave doubles as a vent hood. A Chateau Lighting pendant hangs above the counter by Phoenix Concrete.

A sofa from Article, covered in brilliant green velvet, enlivens the living room and ties to the green of the pine trees. Heather and Kevin customized the sofa for the space by removing its legs and mounting it on a wood base with large, built-in storage drawers. A fold-out table and stools that accommodate six people are stored in one of the drawers for when Ashleigh and Elyse have friends over for dinner.

An stairway with alternating risers and built-in storage drawers accesses the loft-style bedroom. The flooring throughout the home is Douglas fir.

The office area, located between the living room/yoga studio and the kitchen, features a concrete counter with storage drawers and a BlaubergVento ERV ventilation system tucked beneath it. A floating walnut shelf with recessed lighting on its underside provides illumination for the workspace.

A coffered walnut ceiling in the micro-gym provides the headroom necessary to stand and ride a Peloton bike. The windows in front of (and beside) the bike provide the feeling of riding outdoors.

The kitchen showcases bright white cabinetry, a full-size LG refrigerator, an elongated microwave with a built-in hood vent, and a propane range from Unique Appliances. "When we build tiny homes, we like to keep everything off of the upper portion of the walls, and we place the functional elements down low," Kevin says. "This maintains an open feeling and keeps from blocking the sunlight that pours in through the windows."

The bathroom features brass fixtures, Hexagonal tiles by Phoenix Concrete, and hexagonal walnut tiles cut by Kevin with a CNC router.

Heather and Kevins favorite aspect of the custom tiny home design is the walnut pull-out cabinet near the front door. "It has integrated storage for jackets, shoes, and any odds and ends that need to be handy in the front area," Heather says. "The cabinet also conveniently hides the wheel well."

The loft-style bedroom features a headboard with integrated LED lightning for reading in bed at night. Windows on either side of the bed provide cross ventilation.

The micro gym, where Heather and Kevin placed Ashleighs Peloton bike, is located toward the rear of the home beside the bathroom. The compact space is marked by awning-style windows and a coffered walnut ceiling. "The high ceiling allows for headroom to stand on the bike, and the windows make it feel like youre riding outside," Heather says.

The Fritzes created built-in bedside storage in the loft area, where a Douglas fir ceiling provides warmth and texture.

Heather and Kevin finished the spa-like bathroom with wall tiles made from concrete with glass beads that lighten the weight of the material. For the shower floor, they cut hexagonal tiles from walnut using a CNC router and waterproofed them with an epoxy seal.

The openness of the loft-style bedroom lets the clients view the landscape from bed.

A staircase with storage drawers beneath each riser accesses the loft-style bedroom, where a tall landing area, built-in bedside storage, and a headboard with integrated LED lighting provide comfort and practicality. "Ashleigh is 510, so we wanted to include ample standing room for her in the loft," Kevin says. "The landing also makes it easier to get in and out of bed."

Metal cladding provides a durable shell for the tiny home on wheels.

"Movement is a huge part of our lives," Ashleigh says. "I was worried that moving into a smaller home might mean sacrificing space for yoga, weight training, and my Peloton bike. But when I started designing my home with the Fritzes, I learned that preserving aspects of my lifestyle was the key to making tiny living sustainable for the long haul. Im so happywe have a micro-gym and a room where my partner and I can roll out our yoga mats."

Kevin and Heather Fritz talk beside a fire pit in the front yard of the tiny home.

Published

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A Yoga Instructors Tiny Home Stretches the Limits of Small Space Design - Dwell

Children and teenagers on the SouthCoast are getting the emotional support they need after facing traumatic events through weight lifting, yoga and community outreach.

The Children's Advocacy Centerof Bristol County in Fall River and the Center for Trauma and Embodiment at the Justice Resource Institute (JRI) offerservices and opportunities to connect for youth survivors of abuse and trauma and their families. Both programs offer various programs to best suit each survivor's needs.

The CAC is just one of nearly 100 programs that the JRI offers. As the CAC of Bristol County, operating out of Fall River, it serves as emergency response centerfor child sexual abuse.

The Center for Trauma and Embodiment is dedicated to researching, developing and training providers to help trauma survivorssafely "reconnect to their bodyso that they mayengage more fully with their life."

'Ultimate loss of power': COVID pandemic shifts teen dating violence means to digital

The Center for Trauma and Embodiment helps trauma survivors by offeringTrauma Center Trauma Sensitive Yoga (TCTSY), Trauma Informed Weight Lighting (TIWL) and ReScripted, a practice that utilizes the power of play, theater and movement. David Emerson, Co-Director of the TCTSY and founder of TCTSY works with all ages to incorporate body-centered treatmentinto the emotional healing of trauma survivors.

By incorporating yoga into recovery, Emerson has found that it opens up old avenues of connecting the mind and the body prior to a traumatic incident. Similar to those who have struggled with addiction, a trauma survivor mayneglect their physical health due to the focus on mental recovery. Survivors of trauma face a dynamic of fighting for survival while also shutting down parts of themselves.

"Yoga is very intentional," Emerson said. "Trauma disconnects the body and mind, an out-of-body experience, shutting down parts of the body to survive. Yoga reconnects parts of yourself."

His yoga model is an evidence-based treatment for complex trauma and complex PTSD based on research of adults ages 18 and older. In 2009, the center received the first grant given by the National Institutes of Health to study yoga for trauma.Studies for children are in the works, but Emerson began implementing a program in youth in 2006, jumping in with no research, only anecdotal feedback from clients.

"We learned more about trauma and to get good services to people as soon as we can," Emerson said.

For now, yoga classes are only offered only online. Although the proven research is based on adult survivors of complex trauma including early life, military and military sexual trauma focused on women the yoga classes are open to anyone but they tend to focus on that specific population. There is a $12 fee but Emerson said they never turn anyone away and encourage attendees to give what they can.

The weight-lifting program offers a more dynamic approach to physical recovery. It uses explosive movements rather than meditative, and some survivors may prefer this program as it offers "clear choices for people to be in charge of what they do with their body," Emerson said.

Emerson said that survivors often experience an unclear sense from their body: sometimes, it's nothing, and other times, an individual may feel overstimulated. He said that weight lifting helps survivors notice and concentrate what they feel in their body, and connect their mind to their muscles.

Through the programs, Emerson has noticed immense improvement, especially in youth. He sees themconnect with their body and make a choice of what to do with their body. "That's what you're looking for, it's very satisfying," he said.

Yoga, weight lifting and performing arts have created a triad of a new approach to healing, one that does not require talking, something that many survivors find difficult.

"We wantedto be careful about this frombeginning," Emerson said. "Do the due diligence, trauma is so severe, and we dont want to engage in something justbecausewe think its good."

The CAC's mission has three prongs: protecting, healing, and prevention and education. On a national level, CACs are designed to support survivors without re-traumatizing them by asking what has happened.

Expansion plans: Children's Advocacy Center of Bristol County prepares for expanding need in new building

Wheninterviewing a child who is abused, a trained forensic interviewer will wear a wire, as a detective, pediatric nurse and other clinical staff watch via live video from another room. Through a series of indirect questions, the child will disclose as much as possible about their trauma without additional pressure from the interviewer. By having only one person speak with the child, it prevents re-traumatizing.

Referrals are received only from law enforcement, Massachusetts Department of Children and Families and the Bristol County District Attorney's office. Annually, the CAC sees between 600 and 800 cases through referrals forsexual abuse, and the cases are mostlyfrom New Bedford, Fall River, Taunton and Attleboro.

As part of the healing process, children who go through the CAC can be exposed to art therapy, eye movement desensitization and reprocessing (EMDR) therapy and post-traumatic stress disorder (PTSD) training which transitions to psychotherapy.

The CAC's Fall River office is currently under renovation to accommodate an expanded waiting room and family suites, new forensic interview rooms, special child-focused medical health suitesand mental health clinical treatment rooms with Sensory Motor Arousal Regulation Treatment (SMART) boards.

For youth, these renovations also include space for painting and other art forms, a therapeutic dollhouse, yoga balls, balance beams and more sensory objects, Lara Stone, co-executive directorof the CAC of Bristol County, said.

"All staff meets the child wherever they are," Stone said. "Kids have been groomed for so long, breaking through can be difficult."

The CAC continues to operate while under construction,serving all20 towns and cities in Bristol County. Currently, the CAC does not accept off-the-street referrals but commits to outreach and prevention to any individuals or organizations.

Stonesaid some staff members haveattended training at Yale University for child and family traumatic stress intervention. In addition, JRI recently received a $500,000 grant to train residential care workers across the country in the trauma informed care.

If you or anyone you know are being harmed or need support, the CAC encourages individuals to call1-800-792-5200 for assistance.

Standard-Times staff writer Kerri Tallmancan be reached at ktallman@s-t.com. Follow her on Twitter at @kerri_tallmanfor links to recent articles.

Support local journalism by purchasing a digital or print subscription to The Standard-Times today.

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Yoga, weight lifting, art therapy: How JRI programs are helping survivors of abuse, trauma - SouthCoastToday.com

Kareena Kapoor shared this photo. (Image courtesy: kareenakapoorkhan)

Yoga runs in Kareena Kapoor Khan's family. We are not saying this. The actress has shared the piece of information on Instagram. Let us tell you that the post is loaded with cuteness. Why? It features Kareena's little one Jeh. Aww. Can we call it our lucky day? To our eyes, Jeh may seem to be falling. But Kareena has clarified in the caption that Jeh is simply trying out a yoga pose. She wrote, "Downward Dog. Yoga runs in the family you see." The actress also added the hashtags "8 months" and "Mere Beta [my son]". Kareena's sister, actress Karisma Kapoor commented, "Our jaan [our life]" and added some red hearts and raising hand emojis. Actress Amrita Arora also dropped a set of red heart emojis for Jeh.

Here's Kareena Kapoor's adorable post about Jeh:

Well, we won't be surprised to see Jeh grow up to love yoga and fitness workouts. Kareena Kapoor herself is a devout fitness enthusiast. Recently, the actress clicked a gorgeous selfie after a "desert run" as she calls it. She posted it on Instagram Stories. In the photo, we see her flaunting a sports bra and wearing a fitness band around her wrist.

We aren't the only ones, who adore Jeh. Kareena Kapoor, herself, can't stop gushing about Jeh in her social media posts. She shared a throwback photo of him and wrote, "My life, your cheeks and cuddles complete me."

Kareena Kapoor shared this beautiful frame featuring her husband, actor Saif Ali Khan and their two sons, Taimur and Jeh, on her birthday.

Here's another post featuring Kareena Kapoor and Jeh. She shared it when he completed six months.

Kareena Kapoor and Saif Ali Khan got married in 2012. They welcomed Jeh, their second son, in February, this year.

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"Yoga Runs In The Family": Kareena Kapoor Posts Pic Of Baby Jeh In Pike Position - NDTV

CHERYL Tweedy goes from pop star to poise star as she shows off her yoga moves.

The former Girls Aloud singer crossed her legs while balancing on an exercise ball for a new wellness advert.

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Cheryl, 38, also performed a series of yoga stretches in the new promotional video for vitamin supplement brand WeAreFeel which she shared with her 3.5million Instagram followers.

The singer, who last hit the No1 spot with her song I Dont Care in 2014, revealed she had turned to yoga to keep her active earlier this year as she was announced as an ambassador for the wellness company.

Cheryl, who has a four-year-old son called Bear with One Direction star Liam Payne, 28, said: I like yoga.

I like Bikram, and I like it to be hot as I feel like my hearts pounding and Ive done something.

You feel like youve been stretched from head-to-toe.

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Cheryl shows off her yoga skills in advert for wellness company... - The Scottish Sun

There's no denying that Yoga's incorporation of meditation and breathing can help improve a person's overall health. In fact,modern science has confirmed that yoga has tangible health benefits like improved brain function, increased immunity, denser bonesand better nervous system functioning.

This is exactly why yoga has been one of the most revered exercises known today. Without further ado, let's look at fivehealth benefits that you can enjoy once you start doing it religiously:

Improve your flexibility with the help of yoga. Photo: Pexels The relaxing approach of yoga helps ensure that body stretching is done safely. Thus, allowing your nervous system to release the muscles into gentle and effective stretches.

Releasing your muscles tensions can also help them relax to help your body open up more. A study in 2013 proves that yoga does improve balance and mobility in older adults.

Reduce inflammation with the help of yoga. Photo: Pexels Inflammation is a normal immune response to your body. However, chronic inflammation can contribute to the development of inflammatory diseases such as heart disease and diabetes. Doing yoga twists gently massages your organs and encourages new blood flow. This twist generates flexibility in the spine and reduces chronic inflammation.

In addition, a study conducted in 2014 revealed that 12 weeks of yoga reduced the inflammation in breast cancer survivors.

Get rid of your stress with the help of yoga. Photo: Pexels Yoga is known for its ability to ease stress and help people relax.This can be the perfect solution to your modern and fast-paced lifestyle.

Along with the relaxation that yoga brings, it also has a positive impact on improving activity levels. Studies show that adding yoga to your daily routine can promote better sleep. It alsohelps ease depression, anxiety, stress and chronic pain.

Improve your breathing by doing yoga regularly. Photo: Pexels Scientific studies have found that practicing yoga does improve breathing and improves lung capacity. It also promotes healthier lungs that do better oxygen circulation throughout your body.

Get a healthier heart by doing yora regularly Photo: Pexels Practicing yoga is known to help reduce the risk of cardiovascular diseases. It also lowers excessive blood sugar levels in people with diabetes and reduces their need for medications.

In fact, yoga is included in many cardiac rehabilitation programs due to its cardiovascular benefits.

Changing your lifestyle can be challenging without knowing the basics first. Yoga Download provides everything you need to know and will guide you through the whole process until you develop a functioning and productive routine.

Yoga Download is one of the best ways to maintain yoga sessions regularly. Photo: https://yogadownload.com You can also get unlimited access to all yoga classes when you sign up on their site. They offer online classes and let you choose your own yoga instructor. You can even choose your own musicduring the entire session! Sweet!

Another great option for your yoga journey is Wai Lana. They offer yoga products such as mats, music for meditation, eco-friendly gearsand pilate kits. Healthy living can even come naturally with the lifestyle products they also provide, making the practice of yoga easy and accessible to all.

Wai Lana Yoga is a great way to maintain doing yoga. Photo: https://shop.wailana.com Aside from yoga, they also offer lifestyle course tutorials in the form of DVDs. You can also draw inspiration from the inspirational stories found on their website!

With yoga, your body can have the incredible ability to heal itself by helping you practice being calm and mindful amidst your hectic lifestyle.

Live a healthy life --with yoga.

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The Science Behind Yoga: Its Benefits And Why You Need It

Hayley Simonson, Managing Editor October 7, 2021

Take advantage of the group fitness yoga classes at the UNF wellness center, and embrace all the benefits that come along with attending yoga classes.

According to Hopkins Medicine, yoga has many benefits backed by scientific studies.

A common benefit most people recall is that yoga improves your strength and flexibility. Slow stretching and deep, focused, continuous breathing stimulates blood flow and warms up the muscles. Depending on the pose, one can build a lot of strength during yoga. This is due to the use of muscles that other exercises sometimes dont focus on.

Most students dont deal with too much back pain or arthritis, but yoga does ease these issues. The stretching poses are a safe route for increasing mobility without harsh movement. The American College of Physicians actually recommends yoga as a first-line treatment for chronic low back pain and gentle yoga has been shown to ease some of the discomforts of tender, swollen joints for people with arthritis, according to a Johns Hopkins review of 11 recent studies.

If these are issues you experience, or you know someone with these conditions, try it out and recommend the practice of yoga. Yoga is especially beneficial for athletes who put a lot of strain on their bodies. It can help with aiding or preventing injury.

Yoga is also very good for the health of the heart as it reduces stress and inflammation. It benefits heart health and helps you sleep better. Yoga also helps people sleep better because it slows down your breath, body, and mind and prepares you for rest.

The practice not only is mood and energy boosting but it seems to be ideal for reducing levels of stress, a common symptom of being a college student. If you need help managing stress and anxiety, yoga may be a great solution and self-care ritual.

According to the National Institutes of Health, some scientific evidence shows that yoga supports stress management and mental health.

Yoga is an excellent way to get connected to a community while putting your health and happiness first.

The UNF gym offers yoga classes throughout the week that Ospreys can attend free of charge.

Group fitness yoga schedule fall 2021:

Mondays: Relaxing Yoga at 7:30-8:25 am, Mixed Level Yoga at 6:00-6:55 pm

Tuesdays: Relaxing Yoga at 10:00-10:55 am

Wednesdays: Relaxing Yoga at 7:30-8:25 am, Mixed Level Yoga at 6:00-6:55 pm

Thursdays: Meditation 11-11:30 am, Mixed Level Yoga at 10:00-10:55 am, Relaxing Yoga 12:00-12:55 pm.

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For more information or news tips, or if you see an error in this story or have any compliments or concerns, contact[emailprotected].

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The Benefits of Yoga UNF Spinnaker - UNF Spinnaker

Educated people and those who have been brought up on the internet are challenging expert advice. They think that they know everything. Even though they may know a little bit about many things through the internet, they still do not have the knowledge and wisdom gained by the experts through their in-depth study, reflection and practice.

People often forget the old sayings: A little knowledge is a dangerous thing or the more you know, the more you know how little you know. Americans in particular are brought up to believe in their radical freedom or leave me alone mind-set. I know as much or more than anyone else because I can read and write and get information from the internet. Therefore, I do not have to rely on the experts. I even know more than the experts.

This might lead to some major problems. For example: Experts and policy makers are two different kinds of people. Experts advise, whereas policy makers listen to this advice and take their own decisions affecting many people. Experts have no power except that of advising, whereas the policy makers might take wise decisions or politically motivated ones depending on their own priorities.

However, a number of people who use Facebook might utilize it as their major source of information. Since they learn about the COVID-19 virus and this pandemic from other people like them, they take their decisions on that basis. Nevertheless, the country in which we live to enjoy its comforts of electricity, gas, water, clean air, food and other amenities is also the one with whom we have signed an un-written social contract. In keeping with this alliance, we are committed to doing our part and society will do its part. We are a teamthat works together to achieve victory in the game of life. If 30% of the members of any team say that they would not go along with the other 70%, of the players, the end result might be a humiliating defeat for the entire team and its supporters. This pandemic might be our testing ground! Are we going to beat this opponent or is it going to defeat us. The choice is ours!

At present, our society, the world and each of us are facing the challenge of COVID-19. This pandemic is a test of whether we can follow our social contract. Since we belong to one humanity, we can beat this menace together. As human beings, we have survived through millenniums of adversity. We can also beat this calamity if we leave selfishness aside.

We should think about our children and grandchildren, whose future is being decided upon today by our actions. Do we want to leave the world safe for our offspring and, if so, how could we accomplish it? That is a big question. Can we bracket off our selfishness and think about the future of humanity during this pandemic? Are most of us going to be vaccinated to save our children and grandchildren? Our destiny and that of our offspring is in our own hands. Are we bold enough to take that difficult decision? Are we ready to confront this situation head-on? Once again, the choice is ours!

Most of us who try to digest bits and pieces of this enormous information feel stressed out. When this problem becomes unbearable, we rush to adopt some technique to lessen this mental anguish. During these uncertain times, we try to figure out the correct way to wade through this un-charted territory of information. We search for a tool to help us become one-pointed. We might explore various techniques.

One of them available to us is that of mindfulness meditation. Philosophers call it reflective thinking, whereas religions name it as prayer.

Driven by our intellectual or religious inclination, we might adopt one or the other which is convenient to offer solace during this difficult time. At present, to reduce this stress people might opt for the practice of yoga and meditation. When we are desperate, we are ready to seek the advice of the philosophers or religious people.

Whatever one does, hopefully it will lead to the easing of tension we are undergoing. We might be willing to take our chance. During a conversation between Desmond Tutu and the Dalai Lama, they offered a distinction between prayer and meditation that might be useful here: Through prayer, you can talk to God to provide help to get through difficult time, however, through meditation God talks to you so that you can help yourself and others. The choice is yours!

Caution: The exercise below is a suggestion only. If done on a regular basis, it might help.

Suggested exercise

Sit in an easy posture on a mat or in a chair. Keep you back, neck and head straight up. Close your eyes. Breathe in and out for two minutes. Observe the flow of breathing. It will feel good.

Now, when you breathe in, think about love. When you breathe out, think about compassion. If other ideas come through your mind, recognize them and then go back to breathing in love and breathing out compassion.

Do this exercise for five minutes and then stop. Enjoy the relaxed feeling.

This exercise can also be done in bed before you fall asleep or when you get up in the morning.

Dr. Ashok Kumar Malhotra has been a Nobel Peace Prize nominee. He is Emeritus SUNY Distinguished Teaching Professor and founder of the Yoga and Meditation Society at SUNY Oneonta. His 20 videos on Ashok K Malhotra Yoga Institute Interviews are available on YouTube and his books through http://www.amazon.com and Kindle. Malhotra donates all royalties from books to the Ninash Foundation (www.ninash.org), a charity that builds schools for underprivileged female and minority children of India.

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Yoga Life: Yoga and meditation during this difficult time - Oneonta Daily Star

World Mental Health Day: Pandemic has had a huge impact on our mind. Many of us have not only lost touch with the outside world but also with our inner self being constantly in stressful situations. The entire world is struggling with some or the other mental health issues. The cases of depression, anxiety and other mental health problems have skyrocketed. People are feeling burnt-out and trapped. Health experts across the world are cautioning people against the ill-effects of stress on their physical and mental health. Yoga is increasingly being suggested as an alternative therapy in many ailments and a holistic solution to our mental health troubles.

"For the past 1.5 years, we are disconnected with the outside world and mental health issues like depression, anxiety and bipolar disorder are on rise. Apart from these, every individual has been suffering mentally in some way or the other. Acceptance of the situation is important, only then any kind of treatment or therapy will work. One has to realise why they are feeling these sudden bouts of anger, not able to concentrate on work, being lazy and lethargic and not feeling energetic. Mood swings are happening without any reason and people are experiencing drop in the energy levels even on second and third way of the week. This impact could have been exacerbated by pandemic. Yoga can provide a solution to this," said Yoga guru Grand Master Akshar in a telecon with HT Digital.

The renowned Yoga guru recommends a combination of asana, pranayama, meditation, mudras and positive affirmation to deal with our emotions during pandemic and for good mental health.

ALSO READ: Yoga for better mental health: Build mental clarity with these 5 easy exercises

Yoga asanas to boost mental health

Vajrasana

Gently drop your knees down. Rest your pelvis on your heels. Keep your heels close to each other. Hold Apana Mudra. In Apana mudra, we join the tip of the middle and ring finger with the tip of the thumb to balance the Apana Vayu present in the body.

Paschimottanasana (Seated forward bend)

Begin with Dandasana. Ensure that your knees are slightly bent while your legs are stretched out forward. Extend your arms upward and keep your spine erect. Exhale and empty your stomach of air. With the exhale, bend forward at the hip and place your upper body on your lower body. Lower your arms and grip your big toes with your fingers. Try to touch your knees with your nose. Hold the posture for 10 seconds.

Padahastasana (Standing forward fold)

Stand straight. Fold forward with your upper body as you exhale. Drop your head and keep your shoulders and neck relaxed. Bend your knees slightly if you are a beginner. Place palms next to your feet. Hold this asana for a while. The asana energises your body and alleviates stress. It also helps improve the blood flow.

Dhanurasana (Bow pose)

Begin by lying down on your stomach. Bend your knees and hold your ankles with your palms. Have a strong grip. Lift your legs and arms as high as you can. Look up and hold the posture for a while.

Chakrasana (Wheel pose)

Lie down on your back. Fold your legs at your knees and ensure that your feet are placed firmly on the floor. Bend your arms at the elbows with your palms facing the sky. Rotate your arms at the shoulders and place your palms on the floor on either side beside your head. Inhale, put pressure on your palms and legs and lift your entire body up to form an arch. Relax your neck and allow your head to fall gently behind.

These asanas stimulate happy hormones in our body and fill us with energy. Do each of these asanas for three minutes for one week to expect the desired result.

Pranayama for better sleep

A good night's sleep can keep many physical and mental diseases away. "When we are not able to sleep at night, our overall mental frame is affected and we become negative, sad, stressed and ill," says Grand Master Akshar. He recommends practicing Bhramari for five minutes every morning to improve the sleep quality.

How to do Bhramari

Sit in any comfortable pose such as Sukhasan, Ardhapadmasan or Padmasana. Straighten your back and close your eyes. Place your palms on your knees facing up in Prapthi Mudra. Place your thumbs on the 'Tragus', the external flap outside on your ear. Place your index finger on your forehead; your middle finger on the Medial Canthus and ring finger on the corner of your nostril. Inhale and fill your lungs with air As you exhale, slowly make a buzzing sound like that of a bee, i.e., mmmmmmm. Keep your mouth closed the entire time and feel the vibration of the sound disseminate throughout your body.

Tratak Kriya for controlling your emotions

For those who are suffering from depression, anxiety, and feeling negative in general, Tratak can be very effective. "Practicing Tratak daily can give a 360 degree turn to your life. It is said to increase your psychic power and help you respond to a stressful situation better. No matter how the other person is communicating with you, you will feel calmness while responding to them," says Grand Master Akshar.

"It actives our pineal gland one will be able to control their impulsive reactions. Most of us are stressed because we do not know how to communicate effectively or without showing agitation and how to be a good listener. This kriya helps you with that," adds the Yoga guru.

How to do Tratak

Sit in a comfortable position and look at a lamp's flame without closing your eyes. If your eyes seem strained, you can move them a bit, but keep them opened. To look at one direction continuously is called Tratak.

Mudras for mental health

Certain mudras can help calm mind and balance blood pressure. These mudras will keep your energies balanced, neither too high or too low. Kanishtha mudra, Siddha mudra, Sahaj Shankha mudra should be practiced regularly for achieving this.

Positive affirmations

One can begin their day with positive affirmations like - 'I am good', 'the world is with me', 'I'm beautiful' or listen to something motivational that puts you in a better frame of mind.

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Angry, tired or stressed? These powerful Yoga tips will help you conquer all - Hindustan Times