Home > Health > Question
Need Expert Advice?Our Gurus Can Help

How Can I Start With Yoga as a Busy Working Mom?

Sabrina

Sabrina Merchant  |14 Answers  |Ask -

Yoga Expert - Answered on Jul 21, 2024

Sabrina Merchant founded Li’l Yogis in 2018 after completing her teacher’s training course from The Yoga Institute in Mumbai.
Her qualifications include Ayush Level 1, mindfulness coach from The Happitude Global and children and teen yoga certification from Yoga Ed, USA.
She has taught more than 1 lakh youngsters online and offline across the globe.... more
Ansh Question by Ansh on Jul 18, 2024Hindi
Listen
Health

How can i started with yoga

Ans: How old are you?
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

You may like to see similar questions and answers below

Pushpa

Pushpa R  |36 Answers  |Ask -

Yoga, Mindfulness Expert - Answered on Oct 23, 2024

Asked by Anonymous - Oct 22, 2024Hindi
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/

..Read more

Latest Questions
Dr Nandita

Dr Nandita Palshetkar  |23 Answers  |Ask -

Gynaecologist, IVF expert - Answered on Dec 06, 2024

Health
I am 51. I have been diagnosed to have multiple fibroids. 3 Months ago, my bleeding did not stop and was told it was due to my fibroids and had to be given hormones treatment to stop. But, since then I had 2 normal periods. Right now, I am not taking any medicines. What further action I need to take for my fibroids issue. Please advise.
Ans: Hello
You are 51 with fibroids, with menorrhagia
Firstly,
1) We Need to get usg 3 D pelvis done with fibroid mapping.
2) Blood test to see for CBC, tsh , prolactin, tsh level
Since you are 51 and if your hemoglobin is maintained and bleeding controlled, we can wait and observe with regular usg monitoring for fibroids
Since you are 51, there are chances of you being in perimenopause and menopause, so there are chances fibroids reduce in size, and you become asymptomatic because post menopause estrogen level drops and fibroids are estrogen dependent.
If wish to go for conservative management:
a) Cyclic Oc pills or continuous Oc pills to create pseudoamennorhoea which will control dysmenorrhea and bleeding
B) Lupron Depot is a synthetic hormone that reduces the body's production of estrogen and progesterone, causing a temporary menopause-like state. This can shrink fibroids, stop menstrual periods, and improve anemia.
Uterine fibroid embolization:
This minimally invasive procedure involves injecting small particles into the uterine artery to block blood flow to the fibroids.
Radiofrequency ablation (RFA):
This treatment uses microwave energy to treat smaller fibroids in people who haven't reached menopause.
Progestin-releasing intrauterine device (IUD)
This option is for women with fibroids that don't distort the uterus. It can reduce heavy bleeding but doesn't treat the fibroids.
But if symptoms like
Heavy periods
Pain
Frequent periods
Drop in hemoglobin
Disturbed quality of life
Then best option will be removal of uterus keeping ovaries intact if ovaries are healthy to maintain hormones.

...Read more

Anu

Anu Krishna  |1367 Answers  |Ask -

Relationships Expert, Mind Coach - Answered on Dec 06, 2024

Asked by Anonymous - Dec 04, 2024Hindi
Relationship
My in-laws family are having very good relations with our next door neighbour from the time of grandparents of my husband. I know them (uncle, aunty, their son, daughter in law & a kid) from 7 years (from my marriage). Uncle (26 years elder than me) favours me a lot. I requested for my placement in the company he is working in. I got the job there just after 1 year of my marriage in the company by the help of uncle. Uncle was in very senior position in the company. He was handling both audit & sales department. I wanted to work under him to have great experience. Company accepted my request. But most of the time, he was staying outside the city. Company arrange hotel for him as well as for a male colleague for back support him outside city. I requested the company to let me travel with him outside, but company was not ready to give separate room for me because of cost cutting. Even if I pay my expenses for separate room, it will be over budget for me if I spend so much frequently. So, I asked for permission from my husband & company to let me share the room (2 separate beds) with him. My husband believe on him more than anyone else. Fortunately, company & husband permitted me to share the room (2 separate beds) with him. Since then onwards, I was travelling with him outside to many cities but I was sharing room with him always. Uncle was taking care of me just like his own daughter. He was scolding me if I wear any inappropriate clothes by mistake or if I do anything wrong. He was calling me daughter instead of my name. I feel safe & comfortable with him. He is committed to work in the same company till his death. I committed the same. Now, from 1 year, there are changes in his behaviour. He has started calling me by my name instead of ‘daughter’. He has stopped saying anything if I wear inappropriate clothes. And the biggest thing is he has started flirting with me. Not the weird flirt, but a healthy flirt. He is complimenting on my looks, my dressing sense, my personality, etc. To be honest, I am still feeling comfortable & safe with him. I am still enjoying my official life by working under him. Sometimes I just smile & sometimes I flirt back (with no wrong intentions). He never touched me with any wrong intentions. My curiosity is why he changed after so many years ?? Nothing is changed in his personal life. His family is well & good. So, what made him change towards me ?? I have not told about this change to my husband otherwise he will take tension unnecessary. I believe that it’s ok to hide few such things if we are not having any wrong intentions. Also want to know if I should be concern about it or not ?? I am never going to take any step against my husband. I love my husband truly, but I don’t know what’s going on in the mind of my uncle ?? I want to know your view point in this situation.
Ans: Dear Anonymous,
It doesn't take a lot of smartness to figure out that this 'Uncle' has begun to have some 'feelings' for you...
Oh and the decision to stay in the same room and then justifying as that he takes care of you like his own daughter. You do realize that once the daughter grows, the fathers also have a sense of respecting the boundaries of his own daughter, right?
And kindly explain this to yourself: There is another male colleague traveling; why can't he share the room with 'Uncle' and you as a woman be given a separate room?
Please come to your senses before your company starts talking and it will not just get ugly at the workplace but also the place where you stay. PLUS your family is going to have a hard time processing what went wrong with their friendly neighbors.
Be smart, be wise and kindly put an end to this 'uncle-daughter' labels and understand that he is most likely beginning to grow feelings and just out of respect for your in-laws is being in his place. And your 'uncle' is never going to come and tell you this...these signals that you have mentioned are enough...

All the best!
Anu Krishna
Mind Coach|NLP Trainer|Author
Drop in: www.unfear.io
Reach me: Facebook: anukrish07/ AND LinkedIn: anukrishna-joyofserving/

...Read more

Anu

Anu Krishna  |1367 Answers  |Ask -

Relationships Expert, Mind Coach - Answered on Dec 06, 2024

Asked by Anonymous - Dec 04, 2024Hindi
Relationship
Hello Ma'am, Recently I told my feelings to my friend that I like her. I even told her that I am not expecting anything right now. May be one year, two year or three years down the line we might have a future together. She then told me that she loves someone else and didn't thought of it. Now even she told me to say away as it would be good for both of us. Now I regret that why I told her that. I shouldn't have told her my feelings. Now I regret more that I lost a valuable friend and friendship. Now I even think that I am not good looking as her, so that might be the case of rejection. Can you please tell what should I do now as I am not able to focus on anything and the regret is very heavy on me. I am always thinking that I shouldn't have told her about my feelings.
Ans: Dear Anonymous,
What is done, is done; you can't go back in time and change any of that!
And you were just being honest with her; it's sad that she could not appreciate your honesty BUT she also fears that being friends with you, may also hurt you; so staying away seems to be the best option...
Move on; it's hard doing that but not impossible...change is the only constant in life and people come and go just as feelings come and go...It's a big beautiful world out there; expand your social circle and give time to your personal growth. Focus on yourself.

All the best!
Anu Krishna
Mind Coach|NLP Trainer|Author
Drop in: www.unfear.io
Reach me: Facebook: anukrish07/ AND LinkedIn: anukrishna-joyofserving/

...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.

Close  

You haven't logged in yet. To ask a question, Please Log in below
Login

A verification OTP will be sent to this
Mobile Number / Email

Enter OTP
A 6 digit code has been sent to

Resend OTP in120seconds

Dear User, You have not registered yet. Please register by filling the fields below to get expert answers from our Gurus
Sign up

By signing up, you agree to our
Terms & Conditions and Privacy Policy

Already have an account?

Enter OTP
A 6 digit code has been sent to Mobile

Resend OTP in120seconds

x