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विशेषज्ञ की सलाह चाहिए?हमारे गुरु मदद कर सकते हैं
Namita

Namita Piparaiya  | Answer  |Ask -

Yoga, Wellness Expert - Answered on Jun 21, 2023

Namita Piparaiya has an MBA degree and worked as a senior corporate executive for almost a decade before discovering her passion for yoga. In 2017, she founded Yoganama, a health and wellness platform that educates people about how they can take charge of their health through yoga and mindful practices.
Piparaiya has completed over 700 hours of Yoga Alliance certified training in Hatha Yoga from Indea Yoga, Mysore. She specialises in pranayama, Ayurveda, yoga philosophy and corrective exercises and regularly conducts training and educational programmes for individuals and corporate organisations.... more
TRS Question by TRS on Jun 14, 2023English
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हाय नमिता. क्या आप ऐसे सरल व्यायाम सुझा सकते हैं जिनसे योग में शुरुआत करने वाले को शुरुआत करनी चाहिए?

Ans: नमस्ते टीआरएस, मैंने वीडियो पर आपके प्रश्न का उत्तर दे दिया है! आप इसे यहां देख सकते हैं: https://www.rediff.com/getahead/report/yoga-day-how-to-reduce-belly-fat/20230621.htm
आशा करता हूँ की ये काम करेगा। आपकी योग यात्रा के लिए आपको शुभकामनाएँ!
DISCLAIMER: The answer provided by rediffGURUS is for informational and general awareness purposes only. It is not a substitute for professional medical diagnosis or treatment.
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आप नीचे ऐसेही प्रश्न और उत्तर देखना पसंद कर सकते हैं

Pushpa

Pushpa R  | Answer  |Ask -

Yoga, Mindfulness Expert - Answered on Oct 04, 2024

Asked by Anonymous - Oct 04, 2024English
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मैं योग में नया हूँ। शुरुआती लोग योग कैसे शुरू कर सकते हैं? मैं जल्दी ऊब जाता हूँ। नियमित अभ्यास करने के लिए कुछ सुझाव क्या हैं?
Ans: एक शुरुआती के रूप में, सरल आसन से शुरू करना और अपनी सांस पर ध्यान केंद्रित करना अच्छा है। ऑनलाइन योग कक्षाओं में शामिल होने से आपकी प्रेरणा और प्रतिबद्धता बढ़ सकती है। दूसरों की प्रगति देखकर आपको निरंतर बने रहने की प्रेरणा मिलेगी। एक अच्छा योग शिक्षक चीजों को दिलचस्प बनाए रखने और आपको बोरियत से बचने में मदद करने के लिए रचनात्मक सत्र तैयार करेगा। पहले छोटे सत्र आज़माएँ, फिर धीरे-धीरे समय बढ़ाएँ। इस बात पर ध्यान दें कि योग आपको मानसिक और शारीरिक रूप से कैसा महसूस कराता है, और अपनी प्रगति के साथ धैर्य रखें।

आर. पुष्पा, एम.एससी (योग)
ऑनलाइन योग और ध्यान कोच
रेडिएंट योगावाइब्स
https://www.instagram.com/pushpa_radiantyogavibes/

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Pushpa

Pushpa R  | Answer  |Ask -

Yoga, Mindfulness Expert - Answered on Oct 23, 2024

Asked by Anonymous - Oct 22, 2024
Health
Hi Pushpa, i am 52 years old and not in a habit of exercising, i have spindylosis and have repaired umblical hernia before 18 years. How can i start doing yoga
Ans: It's inspiring that you want to start yoga, even with your health concerns. Given your age, history of spondylosis, and past umbilical hernia repair, it's crucial to take a gentle and mindful approach to ensure you practice safely.

Steps to Start Yoga:
1. Consult Your Doctor First
Before beginning yoga, it's important to consult with your healthcare provider, especially considering your spondylosis and previous hernia surgery. Once you get the go-ahead, you can gradually incorporate yoga into your routine.

2. Begin with Gentle Movements
Given your condition, avoid intense poses. Start with slow, mindful movements to gently stretch and strengthen your muscles, especially around your spine and core.

Suggested Asanas:
1. Cat-Cow Pose (Marjaryasana-Bitilasana)
This pose is excellent for gently mobilizing the spine, relieving stiffness due to spondylosis. Move slowly between Cat and Cow to avoid strain.

2. Child’s Pose (Balasana)
This restorative pose helps release tension in the back and hips. It's gentle on the spine and can offer relief from back discomfort without exerting pressure on your hernia repair.

3. Bridge Pose (Setu Bandhasana)
This pose strengthens your core and lower back while being gentle on your spine. Make sure to start with smaller lifts, focusing on controlled movements.

4. Supta Baddha Konasana (Reclined Bound Angle Pose)
This restorative pose helps stretch the inner thighs and lower back. It’s gentle and doesn’t put pressure on your abdomen, making it suitable after a past hernia repair.

5. Mountain Pose (Tadasana)
A simple standing pose, Tadasana helps improve posture and balance without putting strain on your spine or abdomen. It’s a great foundational pose to build body awareness.

6. Seated Forward Bend (Paschimottanasana)
If you can bend forward without discomfort, this pose can gently stretch your back and hamstrings. Avoid forcing the stretch, and if you feel any discomfort in the spine or abdomen, stop.

Breathing and Relaxation:
1. Diaphragmatic Breathing
Focus on deep, diaphragmatic breathing to enhance relaxation and core stability. This can help you reconnect with your breath and gently tone your abdominal area without straining the hernia repair site.

2. Nadi Shodhana (Alternate Nostril Breathing)
This pranayama practice helps balance the nervous system, reduces stress, and promotes overall wellness. It's a good starting point to ease your body into a mindful practice.

Additional Tips:
Avoid forward bends: Deep forward bends may put pressure on your hernia site and strain the spine.
No intense twists: Avoid deep spinal twists, which may aggravate your spondylosis.
Listen to your body: Start slow and be mindful of any discomfort. It’s important to stop immediately if you feel any strain, especially around your abdomen or spine.
Restorative Yoga:
Incorporating restorative yoga poses with the help of props (bolsters, cushions) will allow you to gently stretch and relax without pushing your body. These poses focus on healing and can be especially beneficial for you.

Practice Duration:
Begin with 10-15 minutes of gentle practice, gradually building up to 30 minutes. Consistency is more important than duration, so practicing daily will yield better results than long, sporadic sessions.

With patience, mindful movement, and regular practice, yoga can help alleviate some of your discomforts and improve flexibility, balance, and overall well-being. You can always explore yoga with a certified instructor who understands your specific health concerns to ensure you're practicing safely.

Wishing you a peaceful and safe yoga journey!

R. Pushpa, M.Sc (Yoga)
Online Yoga & Meditation Coach
Radiant YogaVibes
https://www.instagram.com/pushpa_radiantyogavibes/

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Pushpa

Pushpa R  | Answer  |Ask -

Yoga, Mindfulness Expert - Answered on Apr 18, 2025

Asked by Anonymous - Apr 17, 2025English
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नमस्ते मैडम तनावपूर्ण जीवन के कारण मैं कुछ योग करना चाहता हूँ कृपया मुझे योग के प्रकार और प्रक्रिया के बारे में बताएं
Ans: मैं तनाव प्रबंधन के लिए योग की ओर रुख करने के आपके निर्णय की सराहना करता हूँ। योग आपके जीवन में शांति, संतुलन और शक्ति लाने का एक शक्तिशाली तरीका है—शारीरिक और मानसिक दोनों रूप से।

तनाव मुक्ति के लिए योग के सर्वोत्तम प्रकार
हठ योग - धीमा और सौम्य, शरीर और मन को आराम देने के लिए शुरुआती लोगों के लिए एकदम सही।

रिस्टोरेटिव योग - गहराई से आराम करने और तनाव को दूर करने के लिए सहारा का उपयोग करता है।

योग निद्रा (योगिक नींद) - एक निर्देशित विश्राम तकनीक जो तंत्रिका तंत्र को शांत करती है।

प्राणायाम (श्वास अभ्यास) - मन को शांत करने और चिंता को कम करने के लिए सबसे प्रभावी।

आरंभ करने के लिए सरल योग प्रक्रिया
सुखासन (आसान बैठने की मुद्रा) - चुपचाप बैठें और अपनी सांस पर ध्यान केंद्रित करें।

अनुलोम विलोम - वैकल्पिक नासिका श्वास (10 राउंड)।

भ्रामरी (हमिंग बी ब्रीथ) - गहरी शांति पैदा करती है (5 बार)।

बालासन (बच्चे की मुद्रा) - मानसिक और शारीरिक तनाव से राहत देता है। शवासन (शव मुद्रा) - 5-10 मिनट के गहन विश्राम के साथ अपने अभ्यास को समाप्त करें। कोच के साथ क्यों सीखें? सुरक्षित और प्रभावी ढंग से पूर्ण लाभ प्राप्त करने के लिए, किसी योग्य कोच के अधीन योग सीखना सबसे अच्छा है। एक कोच आपको आपके शरीर और जीवनशैली के आधार पर सही तकनीकों और अनुक्रमों के साथ मार्गदर्शन करेगा। आप शांति से बस एक सांस की दूरी पर हैं। आज ही शुरू करें! आर. पुष्पा, एम.एससी (योग) ऑनलाइन योग और ध्यान कोच रेडिएंट योगा वाइब्स https://www.instagram.com/pushpa_radiantyogavibes/

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नवीनतम प्रश्न
Ravi

Ravi Mittal  |602 Answers  |Ask -

Dating, Relationships Expert - Answered on Jun 19, 2025

Asked by Anonymous - Jun 19, 2025
Relationship
Why do men ghost after sex? I met this amazing guy on Hinge. He was 27, well-mannered, and worked in a data firm in Mumbai. We spoke daily for three months and had amazing chemistry. From music to food, we discussed everything under the sun. We went on a couple of dates to get to know each other. When we got comfortable, we got intimate and eventually had consensual s** at his friend's house party. One week after we got intimate, he just vanished. No replies, no calls. It was my first time, so I kept wondering if I had done something wrong to upset him. My friend says it could be post-intimacy guilt. But I feel embarrassed, ashamed. I can't shake off the shame. Did I move too fast? Is this how dating works now? How can I go back to feeling normal again?
Ans: Dear Anonymous,
I am really sorry you are going through this. What happened is just as confusing as it is hurtful. Let’s get one thing straight, you did nothing wrong. You are not at fault here. Nothing you could’ve done or said should or could cause this reaction.
Coming to your first question, it is very difficult to answer it without generalizing all men. But some of the most reasons for this could be:
He got what he wanted. It sounds crass but in most cases, this is the truth. He had no intentions of being more than just that.
He might be avoiding responsibility. He didn’t want more, and the mature thing would have been to sit down and have that discussion with you. But, maturity isn’t easy and he chose the easy route, that is to ghost. His decision to disappear is a reflection of his nature, not yours.
Coming to what your friend said, it could be that too, but the chances are slim. Some men do feel overwhelmed but disappearing for over a week is a stretch. Again, it’s his unreadiness to feel so many emotions, not yours.
Now, I want to gently nudge you towards one thing: you said you feel ashamed. Shame creeps in when you hold yourself accountable for someone else’s actions. And also due to societal prejudice. Keep both aside, and you have nothing to be ashamed of. Did you move too fast? To be honest, there is no fast or slow in these things. There’s no set timeline. You did what you felt was right in the moment. And you were ready to step up, but he went MIA. The entire unfortunate turnout is not because of your pace but his lack of respect. Even if he comes up with a good enough reason for this disappearing act, I still want you to remember that not even for a second, you had anything to create this situation.


I hope this helps.

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