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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.
Health

आप नीचे ऐसेही प्रश्न और उत्तर देखना पसंद कर सकते हैं

Pushpa

Pushpa R  |63 Answers  |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  |63 Answers  |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  |63 Answers  |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
Janak

Janak Patel  |45 Answers  |Ask -

MF, PF Expert - Answered on Jun 05, 2025

Asked by Anonymous - Jun 02, 2025
Money
Hi I am 32 years old working in IT, I want to retire from IT. I have a monthly expenses of 50k, 10L in bank and 12L in stocks. My question is: 1) what is the corpus amount to meet my monthly expenses? (Generate a revenue to cover my monthly expenses while corpus being invested in FD. considering inflation, and with the life expectancy 70 years) 2) at what age I can safely retire?
Ans: Hi,

Your current savings/investment of 22L will support your expenses for only a few years at this time.

Today if you wish to retire, you will need over 2 crores in FD earning 7% returns to last for your life expectancy of 70 years.

I recommend you focus on saving and investing across different asset classes to maximize your corpus over time. Different asset classes like equity, debt, gold etc can provide you well diversified option to generate wealth and provide stability and liquidity.

FDs are a safe option but its safety net if not going to cover your whole corpus if the bank fails.

Understand the potential, risk and returns of different asset classes and considering the long time period you have, you can save over the next 10-15 years and then plan retirement once your retirement corpus is accumulated.
Mutual funds are a good option to consider as they cover few asset classes and are easy to manage and track.

The retirement corpus depends on the time period post retirement and the expense you plan to cover from it. Accumulating that corpus also needs a plan and commitment to save/invest on a regular basis.

Thanks & Regards
Janak Patel
Certified Financial Planner.

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Ramalingam

Ramalingam Kalirajan  |8859 Answers  |Ask -

Mutual Funds, Financial Planning Expert - Answered on Jun 05, 2025

Asked by Anonymous - Jun 05, 2025
Money
I am a retired person age 63. I need financial assistance as to how to use my funds. I have sold an property in July 2024 and kept an amount of Rs. 35L in capital gain account. As per inflation rate calculation, I have sold this properly in loss and there should be no tax deduction. Can I withdraw this fund and use in some other means Please advice. I have other savings. Approx. 34L are there in MF, I have a monthly SIP of Rs.16K. I have a PPF savings of Rs. 28L. I have approx. 7L in SB account. I have a LIC policy for which I shall get a lumpsum amount of approx. 12L in 2028. I have a plan to purchase a property in Delhi for Rs. 90L-1Cr. I also need some monthly income for monthly expenses. Please advice how I can use these funds for better benefits etc. and a monthly return for daily hope expenses.
Ans: You have built a respectable portfolio post-retirement. It shows you have taken prudent decisions in the past. Now the focus should be on creating monthly income, managing risks, and making sure your funds are used wisely without stress. Let us go step-by-step to build a clear plan for you.

Capital Gains Account – What You Can and Cannot Do
You deposited Rs. 35 lakhs in a capital gains account in July 2024.

You believe the sale was at a loss after adjusting for inflation.

Capital Gain Account Scheme is meant only for buying or constructing a house.

Funds must be used within 2 years (for purchase) or 3 years (for construction).

If you don’t use the amount within the allowed time, it is treated as capital gain.

You may be taxed on it in the year when the deadline ends.

Even if you made a loss, the income tax department needs documentation to accept it.

If you wish to withdraw this money for other uses, you must close the account formally.

You must submit Form G to your bank, explaining why you want to withdraw.

If you do not use this money for property purchase, it may be taxed.

Please speak to a chartered accountant for exact tax impact before withdrawal.

Avoid using this fund until you have tax clarity and proper documentation.

Your Monthly Income Requirement – First Focus Area
As a retired person, your priority is monthly income and capital safety.

Let us assume you need Rs. 35,000–40,000 per month for living expenses.

This amount must come from interest or investment income, not from selling assets.

You currently have SIP of Rs. 16,000/month and Rs. 34 lakh in mutual funds.

You can start a Systematic Withdrawal Plan (SWP) from these mutual funds.

Start with Rs. 25,000 monthly withdrawal for the next 6–12 months.

The SIP can continue at Rs. 16,000 if cash flow allows.

Top up the balance Rs. 10,000–15,000 monthly from your savings account.

If needed, use PPF interest, which is tax-free, to manage shortfall.

Your Savings Account – Ideal Usage Strategy
Rs. 7 lakh in your savings account is good but should not stay idle.

Shift Rs. 4 lakh to a short-term debt mutual fund or liquid fund.

Keep Rs. 3 lakh as emergency fund in savings for medical or urgent needs.

Don’t keep all in one bank. Use 2 banks if needed for safety.

Mutual Funds Portfolio – Core Strategy and Monthly Income
Rs. 34 lakh in mutual funds is a strong base.

Continue with only regular plans via MFD who is also a CFP.

Avoid direct funds. They don’t provide guidance or timely review.

You need periodic rebalancing based on your retirement age and market cycle.

Use actively managed balanced advantage and hybrid funds.

These provide equity growth with stability and lower downside risk.

Withdraw using SWP from these funds to generate regular income.

Start with 4–5% annual withdrawal. Increase slowly if needed.

Avoid index funds. They just copy the market and offer no risk control.

In falling markets, actively managed funds protect capital better.

Your Certified Financial Planner can guide which funds to choose and exit.

PPF – How to Use the Rs. 28 Lakhs Safely
You have Rs. 28 lakh in PPF. It is 100% tax-free and safe.

Do not withdraw unless very urgent.

PPF earns steady interest every year without risk.

You can extend PPF in 5-year blocks with or without fresh contributions.

Use it as a reserve to support health care or large expenses.

Don’t touch this for property investment unless no other option exists.

LIC Policy – Planning the Maturity in 2028
You will receive Rs. 12 lakh in 2028.

This can be a good future buffer for medical or long-term care.

LIC returns are usually lower than mutual funds.

Once you receive the maturity, shift the amount to mutual funds.

Start a fresh SWP from this amount in 2029, if needed.

Don’t invest this lump sum again in insurance products.

Real Estate Purchase Plan – Review It Carefully
You are planning to buy a property worth Rs. 90 lakh to Rs. 1 crore.

Please think twice before locking big money in real estate.

Real estate gives zero liquidity and high maintenance cost.

Selling real estate later can be slow and stressful.

Rental income is not guaranteed and is often low compared to invested corpus.

You will be forced to withdraw from mutual funds or PPF for down payment.

This will reduce your income-generating assets.

Instead of buying, consider staying on rent.

This will keep your money free, accessible, and invested.

In case of emergency or health issues, liquid investments help more.

Buying property now will break your cash flow and lower monthly income.

Think from a cash flow view, not emotional attachment.

Suggested Investment Allocation from Available Corpus
Rs. 35 lakh: Keep in CGAS till you get tax clarity.

Rs. 34 lakh in Mutual Funds: Keep 75% in hybrid and 25% in large-cap funds.

Rs. 28 lakh PPF: Keep untouched. Extend for 5 years post-maturity.

Rs. 7 lakh in SB: Keep Rs. 3 lakh in savings. Shift Rs. 4 lakh to debt funds.

Rs. 12 lakh LIC maturity: Plan to move to mutual funds in 2028.

Emergency and Health Safety – Must for Seniors
Health costs are unpredictable.

Ensure you have a health insurance of Rs. 10–15 lakh with good hospitals covered.

Don’t depend only on savings for health expenses.

You can keep Rs. 5 lakh in liquid funds only for health emergencies.

Also keep one family member informed of your accounts and investments.

Key Investment Mistakes to Avoid at This Stage
Don’t invest in ULIPs, endowment plans, or pension-linked policies now.

Don’t go for annuity schemes. Returns are very low and taxable.

Avoid fixed deposits for long term. Interest is taxable and eroded by inflation.

Don’t follow friends’ tips or invest in trends blindly.

Do not invest based on emotions or fear of missing out.

Focus on regular monthly return and capital safety, not risky growth.

Finally
You have done well in building assets before retirement.

The next goal is to convert your assets into reliable monthly income.

Do not rush into buying real estate. Keep cash flow strong and flexible.

Focus on mutual fund-based SWP for income and keep PPF as reserve.

Use a Certified Financial Planner to manage fund review and tax planning.

Avoid unnecessary complications and risky options.

Stay invested wisely. Protect your retirement with safe, planned income.

Regular check-ins and fund reviews every 6 months will help adjust your plan.

With good planning, you can enjoy peace, safety, and dignity in retirement.

Best Regards,
K. Ramalingam, MBA, CFP,
Chief Financial Planner,
www.holisticinvestment.in
https://www.youtube.com/@HolisticInvestment

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Janak

Janak Patel  |45 Answers  |Ask -

MF, PF Expert - Answered on Jun 05, 2025

Money
I AM 80 YEARS OLD AND STILL WORKING AS A Consultant AND EARNING RS.1.5 LAKHS PER MONTH. I HAVE A CORPUS OF 182 LAKHS CONSISTING OF MF/ FD/ AND STOCKS. I CONTEMPLATE RETIRING IN 6 MONTHS. REQUEST PL.SUGGEST IF MY CURRENT CORPUS WILL SUFFICE UNTIL AGE OF 95. MY MONTHLY EXPENSES ARE RS.50000.00. I HAVE NO LIABILITY AND MY WIFE IS THE ONLY DEPENDENT. SELF AND WIFE ARE CO.VERED UNDER MEDICLAIM.AWAITING UR VALUED OPINION
Ans: Hi Sivaramakrishnan,

Congratulations on having an active working life at the age of 80.

For your monthly expenses of Rs 50000 and assuming an inflation of 7% over the next 15 years, you require approx. Rs 85 lakhs (today).

You already have Rs 182 lakhs (not including any further savings over the next 6 months) invested across MF/ FD/ and STOCKS.

I recommend you have a systematic withdrawal plan from your investments for your annual expenses.
Depending on how you have spread your investments, you can decide on the approach.
For MFs - its simple to do a SWP for an amount each month.
For FDs - you may need to liquidate them, so instead of breaking them, plan to use them at their maturity if its within six months of your requirement. if the maturity is long term, and you have a need then you may need to liquidate. Also check if there is an option to make them Sweep-in type FD, which means that when your account has less balance, it will move money from FD to account. Discuss with your bank on options available to you.
For Stocks - You can decide when to liquidate them. If you wish to move away from stocks, then you can consider investing in so hybrid Mutual fund schemes considering your time horizon.

Overall you will be looking to grow approx. Rs 1 crore over the next 15 years and this can grow to an amount of Rs 3 crores at 8% returns.

So your current corpus is more than sufficient and even if you increase your monthly expenses, you will have a surplus after 15 years.
Happy retirement and a healthy life ahead.

Thanks & Regards
Janak Patel
Certified Financial Planner.

...Read more

DISCLAIMER: The content of this post by the expert is the personal view of the rediffGURU. Investment in securities market are subject to market risks. Read all the related document carefully before investing. The securities quoted are for illustration only and are not recommendatory. Users are advised to pursue the information provided by the rediffGURU only as a source of information and as a point of reference and to rely on their own judgement when making a decision. RediffGURUS is an intermediary as per India's Information Technology Act.

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