Ans: The best way to strengthen any part or organ of the body is to appropriately challenge it with moderate amounts of stress and to then give it time to recover. You put stress on the muscles by lifting weights at the gym and they grow stronger when you take time to recover. Same concept would apply to the heart - you would challenge it with appropriate and moderate amounts of stress with cardio-vasuclar activity and then give it enough time to recover. Sun Salutations and Vinyasa styles of Yoga would be suitable for that. These should be supported by regular Pranayama practices like Box Breathing and mindfulness practices like meditation and Shavasana. Alternatively, you can consult a fitness trainer for other fitness activities suitable for your specific body type and needs.

Ans: You can start including Sun Salutations as they help improve circulation and breath through the congestion. Kriyas like Neti are also useful for allergic rhinitis. You can also include Kumbhaka Pranayama and Bhramari in your routine as both are useful for sinus congestion. However, the best way to manage allergies is to reduce your exposure to allergens - this could be by wearing a mask, using air purifiers and deep cleaning of the house every spring and autumn.

Ans: Here's what you should do
1. Add a variety of postures for the whole body (don't focus on just the back)
2. Move in all directions (side bending, twists, back bend, forward bend etc), but keep it slow and keep checking what feels good and what doesn't
3. Avoid perfectionism or pursuit of 'one correct alignment'
4. Gradually make it more challenging as you start getting comfortable
5. Lastly, practice pranayama and meditation as they are immensely helpful for pain management.

I cannot emphasise enough the sheer power of yogic breathing exercises and meditation in reducing pain and improving quality of life. So, do not ignore them. All the best!

Ans: The simple answer would be do what you enjoy more and along with it start including 15 to 20 mins of Pranayama and Meditation. Because weight loss results from repetition and consistency - whichever form of movement you enjoy the most will be the most rewarding as you will be highly regular with it. I would also like to highlight that weight loss is a result of many different elements that must work hand in hand. These include a healthy and enjoyable diet, stress management and activity levels. If someone is very active but highly stressed and eating poorly they may not get the desired results. It is also much harder to eat well when we are stressed, which is why I recommend that everyone should do pranayama and meditation for the mind. For the body you can do yoga, walking or gym - it all depends on your personal preference.

Ans: Hi, the muscles waste away due to disuse and because not enough stress is placed on them. So, if your yoga practice is challenging enough then it can certainly preserve muscle strength. Pigeon Pose (Kapotasana), Goddess Pose (Dhruta Utkatasana or Utkata Konasana), Lizard (Utthanprishtasana), Butterfly (Baddhakonasana) are some postures that you can explore for hip opening.

Ans: Cobra (Bhujangasana), Locust (Shalabhasana), Camel (Ushtrasana), Mountain (Tadasana), Cow-face (Gomukhasana), Phalakasana (Plank), Child pose (Balasana), spinal twists and Sukshma Vyayam for neck and shoulders are some ways you can maintain the health of your neck, shoulders, and spine.

Ans: It is best to consult your doctor and/or physiotherapist to follow the appropriate protocol for recovery from surgery. In terms of Yoga, gentle practices like Suksham Vyayam would be ideal in the early stages. You should also follow the breathing exercises prescribed during this time to restore pulmonary function. After that whenever you are medically cleared to start exercising again you can progress to the next level. Now, you can start doing simple yogic breathing practices as well as gentle postures like Standing Side Bend (Ardha Katichakrasana), Triangle (Trikonasana), Tree (Vrikshasana), Eagle (Garduasana), Cobra (Bhujangasana), Seated spinal twist (Ardha Matsyendrasana), Shavasana (Corpse Pose) and Vajrasana. Please note, these should be started only after due consultation with your doctor. Wishing you all the best in your recovery.

Ans: In order to lose fat a multi-pronged strategy would be required and that strategy needs to be customised to your personality type, lifestyle, eating habits etc. Yoga should definitely be one of the elements in your overall strategy along with a suitable diet, and exercise routine. Specifically you can explore practices like Sun Salutations, Kapalbhati, and Agnisara. Since belly fat is often associated with high stress levels, you must make time for Pranayama and Meditation as well. Start small with 5-6 mins and gradually build up to dedicating 30 mins a day for mindfulness. All the best!