Latest news with #HansajiYogendra
Hindustan Times
08-08-2025
- Health
- Hindustan Times
77-year-old yoga expert Hansaji Yogendra shares menopause tips: Focus on yoga, nutrition, and emotional self-reliance
Menopause is a life-altering phase in every woman's journey. But while hot flushes, night sweats, and mood swings may be common during perimenopause, how a woman deals with them can make all the difference. Yoga expert Hansaji Yogendra hit menopause at the age of 58. Now 77 years old, she says women can ease their transition into this phase of life through healthy lifestyle habits. Hansaji Yogendra suggests menopause management tips.(Hansaji Yogendra) According to Hansaji, menopause wasn't a big topic during the time of her mother, who too hit menopause in her late 50s. But today, with growing awareness and open conversations, women are learning to navigate its ups and downs in a better way. In an interview to Health Shots, Hansaji Yogendra, the Director of The Yoga Institute, offers holistic lifestyle tips that helped her sail through this natural transition — both physically and emotionally. "Do yoga, do Pranayam, meditate, walk more, be in nature, eat healthy... and you will be able to manage stress well,' she says. Diet and nutrition tips Hansaji Yogendra says it is important to eat healthy and balanced meals with the right nutrients, especially post-50 when vitamin and mineral levels tend to drop. * Add nuts to your diet: Hansaji shares that she consumed soaked almonds and groundnuts regularly so that her body would get sufficient amount of protein and fiber * Eat sprouts and other protein-rich foods for a natural protein boost * Get calcium, vitamin D3, vitamin B12 through food or supplements * Focus on bone health through your diet to fight the risks of osteoporosis and osteoarthritis * Stay hydrated with water, lemon juice and coconut water Yoga for menopause Don't underestimate the power of yoga for menopause management. According to Hansaji Yogendra, regular yoga practice will not only help women stay physically active, but also help them in staying cool and calm while facing hot flushes. "I would always do Pranayam to regulate my cooling system," she says. Practice Pranayam: When you feel hot, breathe in from your left side, and breathe out from your right. "Do this for 10 rounds and you will feel cool and fine," she adds. Do daily yoga for digestion Add exercises to keep your spine healthy How to deal with emotional challenges of menopause? The physical challenges that come with menopause are rarely discussed by women openly since it is connected with their fertility. What also goes silently unnoticed is the emotional toll that comes with it. Hansaji Yogendra notes that a woman hits menopause at a stage of life where she already has to deal with alterations in their daily life and support system. Her children would have grown up and moved out of home, the husband may be busy with work. "Sometimes, a woman may end up feeling worthless or not required sort in the house," she says. But that's where she also suggests ways to find emotional stability.
Time of India
13-07-2025
- Health
- Time of India
Olive oil trend vs mustard oil tradition: Which is better for Indian kitchens? Nutritional value, health benefits
Cooking oils play an essential role not just in the flavor of our meals but also in supporting our health. Among the most widely used and debated options are mustard oil, a staple in Indian kitchens, and olive oil, which has gained favor due to its association with Mediterranean diets and global health trends. While both offer valuable nutrients and benefits, understanding their differences can help individuals make informed choices. Dr. Hansaji Yogendra, Director of The Yoga Institute has shed light on this. Nutritional Composition and Health Impact Mustard oil is a rich source of monounsaturated fatty acids (MUFA), known for improving heart health by lowering bad cholesterol (LDL) and enhancing good cholesterol (HDL). It also contains omega-3 and omega-6 fatty acids, which are vital for brain function and cardiovascular health. In addition, its high content of vitamin E and antioxidants supports immunity and skin health. Similarly, olive oil is packed with monounsaturated fats and contains vitamins E and K. The presence of powerful antioxidants like oleocanthal and oleuropein gives it anti-inflammatory and protective qualities against chronic diseases. Health Benefits at a Glance Mustard oil has traditionally been praised for promoting heart health and reducing inflammation. It supports digestion, increases appetite, and even exhibits antimicrobial properties that are useful for skin and scalp care. On the other hand, olive oil has been found to help lower the risk of cardiovascular diseases, improve brain health, and act as a natural skin moisturizer. Both oils offer significant health-promoting properties, but their suitability depends on individual health needs and dietary preferences. Usage in Cooking Mustard oil remains a favorite in Indian households due to its pungent aroma and versatility. It is commonly used for frying, sautéing, and especially pickling, owing to its natural preservative properties. In contrast, olive oil is more suited to drizzling on salads, preparing dressings, and cooking at low to medium temperatures. Extra virgin olive oil is particularly favored for its nutritional density and flavor. Points to Consider Despite its benefits, mustard oil contains erucic acid, which may pose health concerns if consumed excessively. Choosing cold-pressed variants is recommended to mitigate this risk. Additionally, its sharp flavor may not appeal to all palates. Olive oil, although rich in nutrients, comes with a higher price tag and a lower smoke point, making it unsuitable for high-heat Indian cooking styles. While olive oil aligns with modern health trends and offers several protective benefits, mustard oil continues to be deeply rooted in Indian culinary traditions. Its ideal balance of fatty acids helps in managing blood pressure and preventing hypertension. Regardless of the oil chosen, moderation and purity are crucial. Limiting intake to about two tablespoons a day and opting for cold-pressed or extra virgin variants ensures maximum health benefits. Both oils can complement a balanced diet when used mindfully and according to one's cooking needs.
Time of India
20-06-2025
- Health
- Time of India
Why your mind wanders during meditation
Authored by: Dr Hansaji Yogendra, The Yoga Institute cañcalaṁ hi manaḥ kṛṣṇa pramāthi balavad dṛḍham tasyāhaṁ nigrahaṁ manye vāyor iva su-duṣkaram ~Bhagwat Gita 6.34 The mind is restless, turbulent, obstinate and very strong, O Kṛṣṇa, and to subdue it, I think, is more difficult than controlling the wind; so, said Arjuna in the Bhagavad Gita. Tired of too many ads? go ad free now This is a reality every meditator faces: no matter how earnestly you want to sit in silence, the mind wanders. Everything from the morning's conversations, to the grocery list, a past regret, a painful conversation or a future plan fill your mind the moment you sit down to meditate. And for many of you, this wandering feels like failure. But let me assure you, it is not. In fact, to observe the mind's wandering is a sign that meditation has begun. You are no longer lost in thought, but becoming aware of it. The Nature of the Mind: Restless, Moving, Alive In Indian philosophy, the mind (manas) is never described as a static organ. It is dynamic, subtle and ever in motion. Its primary function is to perceive, compare, recall, desire and judge: continuously. The ancient yogis classified the mind's fluctuations as vrittis or waves on the surface of consciousness. Meditation is not about eliminating these waves instantly, but about observing them with clarity and compassion. What Happens to the Mind in Meditation? When you begin meditating you expect instant calmness. But the mind in those early moments can feel quite the opposite. This happens because meditation alters brain activity. As you settle into meditation, the brain begins to move from a state of high-frequency beta waves (associated with active thinking, planning, or stress) to slower alpha and eventually theta waves, which are linked to deep relaxation and inward focus. Tired of too many ads? go ad free now But this shift doesn't happen instantly. The space between these waves, especially the transition from beta to alpha, is often where mental 'debris' starts to float up. And that is why your mind wanders, especially in the early stages of mediation. Why Does the Mind Wander During Meditation? So, when you sit to meditate, the world outside becomes quiet but the world within becomes loud. And that is also why your mind wanders. Here are a few other reasons why: 1. The Unprocessed Subconscious During the day, the mind absorbs countless impressions: what you see, hear, feel, and think. These impressions (samskaras) are not always consciously processed. Meditation, being a state of still awareness, allows these stored thoughts to rise to the surface. 2. Habitual Conditioning The modern mind is constantly stimulated by phones, conversations, deadlines and distractions. It becomes addicted to noise. So, when silence is introduced, it feels uncomfortable. The mind, out of habit, begins reaching outward again and you start replaying stories, seeking tasks or constructing imaginary scenarios. 3. Resistance to Change Yogic texts speak of tamasic inertia; the mind's resistance to moving into a higher state. Just as the body resists change, so does the mind. The moment you ask it to be still, it reacts. This is a natural stage of growth. Do not be alarmed. 4. Attachment and Desire Meditation often makes you aware of the attachments you have to people, identities or unfulfilled desires. That is why thoughts or emotions or feelings associated with them keep resurfacing as you begin to meditate. These actually reveal the deeper entanglements of the mind and are an encouragement to let go of them. How to Gently Guide the Wandering Mind 1. Choose a Simple Anchor Use the breath, a mantra or a gentle visualisation, like a diya flame or the rising sun. Let this become your point of focus. Every time your mind wanders, return to it. And don't judge your mind for wandering. Be kind to your mind. 2. Be the Observer, Not the Doer Do not wrestle with your thoughts. Become the sakshi, their silent witness. Observe the thought arise, remain and dissolve. This very witnessing begins to loosen its hold. 3. Short but Regular Practice It is far better to meditate sincerely for 10 minutes every day than to force a long session once in a while. The mind respects rhythm. Over time, this daily practice becomes a habit. Once you finish meditating, take a moment to journal or sit quietly. Often, the thoughts that came up carry emotional weight. Honouring them helps the mind feel heard and eases future restlessness. Do not fear the wandering of your mind. It is a part of the process. As the Yoga Sutras remind us: 'Abhyasa vairagyabhyam tan nirodhah'; through steady practice and gentle detachment, the fluctuations of the mind are quieted.
News18
31-05-2025
- General
- News18
Want To Be A Good Yoga Teacher? Here Are The Qualities That Matter
Last Updated: A student may not remember your Sanskrit verses or the jargon you use, but they will always remember how you made them feel At a Yoga centre where I was attending a programme some months ago, I happened to encounter a person from Russia as he was exiting the classroom. Red-faced, he was walking out in a huff, preparing to pack his bags and leave. He let loose when I asked what had happened: 'The teacher thinks she's an enlightened soul and so superior! I find people here are so rigid about what's wrong and right. Worst is they themselves don't practice what they teach!" It was a long list of complaints. It occurred to me that students were not content to just learn Yoga poses and practices from teachers — that their teachers needed to measure up in other ways, too. So, what are the qualities that make a successful Yoga teacher? We approached veteran Yoga teacher and guru, Dr Hansaji Yogendra, Director of The Yoga Institute, Santacruz, Mumbai, for answers. Here are edited excerpts from an interview. A good Yoga teacher is not just someone who knows asanas, pranayamas or the scriptures – she or he must embody the practice. Inner stillness, compassion and humility are absolute musts. I always say to teachers — be still. Stillness requires courage. The ability to be quiet and to observe, without judgment, reflects an inner strength. The Inner Motivation The motivation to teach must come from a place of seva — selfless service — and not from a desire to impress, preach, or seek recognition or validation. A true teacher doesn't teach in order to be seen, but rather to help others see themselves more clearly. Empathy, kindness, and genuine human connection are needed. I often remind new teachers that people don't care how much you know, until they know how much you care. Knowledge And Skills, but Also Own Practice A Yoga teacher should understand all three — the body and how it functions, the mind and how it behaves, and the spirit and how it seeks. More importantly, they must remain dedicated to their own practice. All of Yoga is abhyasa —so, practice, practice, practice! The teaching carries authenticity and depth only if the teacher is first a sincere practitioner. Perfection is a myth — but progress is essential. And it is only through consistent sadhana that skills transform into wisdom. Your Class Should Be A Space of Peace, Not Pressure For this, some do's are: Do practice what you teach. Keep learning. Respect each student's unique journey. Create a safe and inclusive space where everyone feels seen and supported. And some don'ts are: Don't impose, compare, or preach. Teaching is about guiding and about not showing off — remember, there is a difference between teaching and preaching. Inspire through your own lived experience; don't just share information or bookish knowledge. And always remember: anything that doesn't bring psychological balance is not Yoga. Let your class be a space of peace, not pressure. How To Be More Confident Confidence comes from clarity and consistent practice. When you engage in daily sadhana and witness the subtle shifts in your own body and mind, you begin to teach from a place of truth. And that truth builds authentic confidence. Yoga doesn't make your life better; Yoga makes you better at life. Live Yoga fully, and the confidence to teach will arise naturally and effortlessly. The Test of A Good Teacher A student may not remember your Sanskrit verses or the jargon you use from anatomy, but they will always remember how you made them feel. A good teacher helps students feel seen and safe, and inspired. The real test? When a student begins to practice on their own—not out of pressure, but out of joy. That's when you know that Yoga has truly happened. Be Morally and Ethically Sound You have to be morally and ethically sound, only then can there be true spiritual progress. That moral compass can only develop when all three pillars of Yoga — the body, the mind, and the soul — are nurtured through a balanced integration of Physiology, Psychology, and Philosophy. A good teacher must be well-versed in all three dimensions of Yoga — Physiology, Philosophy, and Psychology. At The Yoga Institute, we emphasise all three. Here, Yoga is not confined to physical postures, but is embraced as a way of purposeful living. The emphasis is not merely on flexibility of the body, but on cultivating stability of the mind, along with clarity and inner resilience. The philosophy taught is not rooted in rigid beliefs, but in practical wisdom that can be meaningfully applied to everyday life. The author is a journalist, cancer survivor and certified yoga teacher. She can be reached at swatikamal@ Watch CNN-News18 here. The News18 Lifestyle section brings you the latest on health, fashion, travel, food, and culture — with wellness tips, celebrity style, travel inspiration, and recipes. Also Download the News18 App to stay updated! First Published:
Time of India
17-05-2025
- Health
- Time of India
6 simple breathing techniques to instantly calm you down
Stressful situations are part and parcel of life. Whether it's the pressure of a deadline, a personal crisis, or simply feeling overwhelmed by a packed schedule, these moments can cloud our judgment and leave us feeling mentally foggy. At times, the mental overload can lead to indecision or trouble in focussing, which can interfere with our day to day work. Chronic stress can take a serious toll on the mind and the body. Prolonged stress can lead to a range of diseases like cardiovascular issues, depression, diabetes, and gastrointestinal distress. It is important to manage stress effectively for your long-term well-being. Breathing techniques for calmness Slow-paced breathing practices could have a real effect on the body's stress response. These methods are believed to influence the autonomic nervous system (ANS)—the part of our body that controls things like heart rate and digestion by increasing something called heart rate variability (HRV). Put simply, when you breathe slowly and intentionally, your heart rhythm becomes more flexible and adaptive, which is a good sign your body can handle stress better. Inhaling tends to speed up the heart rate, while exhaling slows it down. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Keventer One: Offices built for you Keventer ONE Undo The more variation between beats, the better your body is at bouncing back from stress, says a study published in Nature. Here are some breathing techniques suggested by prominent Yoga experts to help you manage stress better. 1. Abdominal breathing Place one hand on your belly and breathe slowly, expanding your abdomen with each inhale. Make your exhale just a little longer than your inhale. This simple shift activates the parasympathetic (rest-and-digest) response and brings you back into the body. (Dr. Yogrishi Vishvketu, Global Yoga Educator, Author & Founder of Akhanda Yoga Institute) 2. Equal breathing Sit or stand straight, and relax your shoulders. If standing, keep your feet one foot apart. Keep your gaze fixed at the point ahead of you. Begin inhaling and count up to 3. Then while exhaling, count up to 3. You don't need to hold your breath. Continue inhaling and exhaling slowly and gently, while concentrating on the flow of your breath. Practice up to 4-5 rounds. (Yoga Guru Dr Hansaji Yogendra) 3. Bhramari (Humming Bee Breath) Inhale deeply, then exhale with a soft humming sound. The vibration calms the vagus nerve, reduces anxious energy, and grounds the mind in stillness. Just a few rounds can soften the inner noise. (Dr. Yogrishi Vishvketu) 4. Chakravati Pranayama To practice this breathing technique, start by inhaling deeply, filling only your lungs while keeping your stomach still. As you breathe in, visualize gentle, clockwise circles forming in front of your nose. Use your right hand to trace three small, imaginary circles close to your nose with each breath, imagining the air flowing smoothly like a spring. After completing three circles, slowly exhale. Begin with just a few repetitions and, with practice, gradually increase up to 100 circles as your comfort and control improve. (Himalayan Siddhaa Akshar) 5. Box breathing (Square Breath) Inhale for 4 counts, hold for 4, exhale for 4, hold for 4—and repeat. Used by high performers and athletes, this technique builds emotional resilience and steadies your internal rhythm. We don't need hours of meditation—just a few mindful moments. (Dr. Yogrishi Vishvketu) 6. Shitali Shitali aids in blood purification. Additionally, it relieves stress and tension. Perform it 5–7 times. It has a calming effect on the entire nervous system and stimulates the parasympathetic nervous system which induces muscular relaxation, eventually helping in stress management. (Dr. Mickey Mehta, Global Holistic Health Guru and Life Coach) 5 Yoga Asanas to Naturally Manage Low Blood Pressure | Himalayan Siddhaa Akshar One step to a healthier you—join Times Health+ Yoga and feel the change
