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

Sabrina

Sabrina Merchant  | Answer  |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
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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.
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Pushpa

Pushpa R  | Answer  |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

Pushpa

Pushpa R  | Answer  |Ask -

Yoga, Mindfulness Expert - Answered on Apr 18, 2025

Latest Questions
Ramalingam

Ramalingam Kalirajan  |11371 Answers  |Ask -

Mutual Funds, Financial Planning Expert - Answered on Aug 09, 2026

Money
Sir I have nearly 35 MF scheme. I have 4 Manu facturing fund. Axis mau facturing fund.. Canara Robecco Manu. fund G(SIP2000) Invesco Manufacturing fund G(SIP 2000 PM ). ICICI Manufacturing fund G Advise how to cut down or exit and invest in other fund continuing only one preferably ICICI. Then I have following non performing Funds Axis consumption fund G regular Hdfc Multcap Fund G regular Hdfc Multcap 50/25/25Index fund Direct Hdfc Tech. Fund D Growth Hsbc India Export Indis export Opp. D Growth ICICI opp. Fund D Growth SUNDARAM mutiasst allocation fund R . G SIP TATA NIFTY AUTO INDEX FUNDNIFTY G DIR. TATA NIFTY IND. TOURISM INDEX FUND G DIR. Above mentioned funds not performing. Your advise whether to and reinvest in an alternative fund. Overlaping funds ICICI prudential energy opportunities fund D SIP GROWTH SBI ENERGY OPP. FUND D. GROWTH 2) FRANKLIN IND. FLEXI CAP FUND R G. 20 UNIT HDFC FLEXICAP FUND R. G. 25 UNIT ICICI PRUDENTIAL FLEXI CAP R. G 3000 Unit TATA mid cap fund R. G. 175 unit UTI MID CAP FUND R. G. 200 Unit HDFC MID CAP FUND R G 250 UNIT Request detailed scrutiny and how to minimise. Besides l have following funds performing well Aditya Birla Sun Life focused fund HDFC Defence fund HDFC PHARMA FUND HDFC TRANSPORTATION FUND HSBC VALUE FUND HSBC ELSS FUND ICICI PRU.PHRMA & HEALTHCARE FUND UTI NIFTY 500 VALUE INDEX FUND I am 82 years old. No liability . Other investments like PPF BANK FD GOLD ANCESTRAL LAND PM ANNUITY PLAN RENT 15 LAKH health insurance. Equities of 5 lakhs Expenses very basic. Would like to re invest. for better returns. Waiting for your early reply. Your 's sincerely ..... ... V. G. Nadig
Ans: You have built substantial financial assets and, importantly, you have no liabilities. At age 82, the priority should now be simplicity, safety, liquidity and reasonable growth. Having nearly 35 mutual fund schemes is unnecessarily high.

» First Priority

– Reduce the MF portfolio substantially.
– Avoid managing many sector and thematic funds.
– Avoid keeping funds only because they performed well recently.
– Keep a smaller number of diversified funds.
– Keep sufficient money in safer assets for your regular needs.

At your age, chasing maximum returns is not necessary.

» Manufacturing Funds

You currently have four manufacturing funds:

– Axis Manufacturing
– Canara Robeco Manufacturing
– Invesco Manufacturing
– ICICI Prudential Manufacturing

There is considerable overlap in this allocation.

I would not keep four manufacturing funds.

If you have a strong preference for the ICICI Prudential Manufacturing Fund, keeping one manufacturing fund can be considered.

The other three can be reviewed for exit and consolidation.

However, do not switch all four on one day blindly. Check capital gains and exit loads first.

» Funds You Mentioned As Non-Performing

You mentioned:

– Axis Consumption
– HDFC Multicap
– HDFC Multicap 50/25/25 Index
– HDFC Technology
– HSBC India Export Opportunities
– ICICI Prudential Opportunities
– Sundaram Multi Asset Allocation
– Tata Nifty Auto Index
– Tata Nifty India Tourism Index

I would not judge these funds only by recent returns.

Some are sector, thematic or index-oriented funds.

They can have long periods of underperformance.

For an 82-year-old investor, I would reduce such complexity.

The index-oriented funds especially do not need to be retained simply for diversification.

» Energy Fund Overlap

You have exposure to:

– ICICI Prudential Energy Opportunities
– SBI Energy Opportunities

There is no strong need to hold two funds in the same sector.

Keep only one if you want sector exposure.

But given your age, even this allocation should remain limited.

» Flexi Cap Overlap

You currently have:

– Franklin India Flexi Cap
– HDFC Flexi Cap
– ICICI Prudential Flexi Cap

This is another clear area for consolidation.

Three flexi-cap funds are unnecessary.

You can retain one suitable flexi-cap fund.

The remaining two can gradually be consolidated after checking taxation and exit loads.

» Mid Cap Overlap

You have:

– Tata Mid Cap
– UTI Mid Cap
– HDFC Mid Cap

Again, three funds are not required.

Keep one suitable mid-cap fund if your overall portfolio needs this exposure.

However, at age 82, I would not maintain a large mid-cap allocation.

This money can be more useful in diversified and relatively stable investments.

» Funds Performing Well

You mentioned:

– Aditya Birla Sun Life Focused
– HDFC Defence
– HDFC Pharma
– HDFC Transportation
– HSBC Value
– HSBC ELSS
– ICICI Prudential Pharma & Healthcare
– UTI Nifty 500 Value Index

Good past performance alone should not decide whether you retain them.

You have multiple sector and thematic exposures here too.

For example, you already have two healthcare-oriented funds.

Defence and transportation are also thematic exposures.

I would reduce the number of such specialised funds.

» A Better Portfolio Structure

Your portfolio can be simplified into a few clear roles:

– Core diversified equity allocation
– Limited mid-cap allocation
– Limited thematic allocation, if required
– Suitable conservative allocation
– Adequate cash and fixed-income allocation

You do not need 35 schemes to achieve diversification.

Around 5 to 7 carefully selected funds can be more than sufficient.

» Very Important At Age 82

Your investment objective should now be different from that of a 40-year-old investor.

Capital preservation is important.

Liquidity is also very important.

You should have enough safe money for several years of expenses.

Equity should mainly serve the purpose of long-term inflation protection.

Do not put money required for near-term expenses into equity.

» About Reinvesting After Exit

I would not immediately reinvest every redemption into another equity fund.

First identify how much money you need for:

– Regular expenses
– Medical requirements
– Family support
– Emergency needs
– Future personal requirements

The remaining long-term surplus can then be invested.

This approach will make your portfolio much safer and easier to manage.

» Your Other Assets

Your FD, PPF, gold, ancestral land, annuity income and rental income provide additional diversification.

Your basic expenses are also low.

This is a positive position.

Therefore, there is no need to take excessive equity risk for higher returns.

» How I Would Approach The 35 Funds

Do it in three stages.

First, identify sector and thematic duplication.

Second, identify overlapping diversified categories.

Third, consolidate the portfolio gradually.

Do not sell everything together.

Review taxation and exit loads before each redemption.

The money released should then be allocated according to your income and liquidity requirements.

» Final Insights

You have done well in building a large and diversified investment base.

The main issue now is not lack of diversification.

It is excessive diversification.

35 schemes can make monitoring difficult and may create hidden overlap.

I would aim for a much simpler portfolio.

Your manufacturing, energy, flexi-cap and mid-cap holdings are the first areas I would consolidate.

I would also reduce excessive thematic exposure.

At 82, stability and peace of mind should come before chasing the highest possible return.

A detailed scheme-wise review would be useful before redeeming anything. It should consider current value, purchase value, gains, taxation, SIP status and exit load for every scheme.

Best Regards,

K. Ramalingam, MBA, CFP,

AMFI-Registered MFD – ARN 4188

www.holisticinvestment.in

https://www.linkedin.com/in/ramalingamcfp/

...Read more

Ramalingam

Ramalingam Kalirajan  |11371 Answers  |Ask -

Mutual Funds, Financial Planning Expert - Answered on Aug 08, 2026

Money
Dear Sir, I am 52 retired and worked in gulf for 20 years . Current financial status is as follows 1. FD in bank 1 Cr. 2. I own 2 flats . One I use for self and other one want to sell approx value 55 lakhs 3. Own a plot approx 75 lakhs 4. I have ULIP policy of 75 lakhs( 15 lakhs per year premium , 3 years paid, 30 lakhs to be paid, maturing in 2033) 5.10 lakh ULIP policy maturing in 2031 6. LIC policy 6 lakhs maturing in 2029 7. Term policy 1.5 cr ( premium all paid) 8. Heakth policy 60 lakhs for family 9. My child in 12th grade 10. No emi no loan 11 Emergency fund around 15 lakhs in bank My current monthly expense 50 to 60k per month. Could you please analyse my financial status and advice Regards,
Ans: You have built a strong financial base, especially with no loans and good liquidity. At age 52, the main focus should now be capital protection, regular income and your childs education.

» Overall Financial Position

– Your Rs.1 crore FD provides a strong safety base.
– You have around Rs.15 lakh separately for emergencies.
– Your second flat can provide additional capital if sold.
– The plot is another existing asset, but need not be increased.
– Your term insurance is already fully paid.
– Family health insurance provides important protection.
– Most importantly, you have no EMI or outstanding loan.

Overall, your financial position looks comfortable.

» Your Retirement Requirement

Your present expenses are around Rs.50,000 to Rs.60,000 monthly.

Since you are already retired, your investments should now generate stable income.

I would not put the entire Rs.1 crore FD into equity.

Instead, create a proper mix of:

– Safe fixed-income investments for near-term expenses.
– High-quality mutual funds for long-term growth.
– Adequate bank liquidity for emergencies.
– A separate education corpus for your child.

This can give you both stability and growth.

» Childs Education

Your child is already in 12th grade.

Therefore, this is your immediate financial priority.

Do not take high equity risk with money needed soon.

Keep the education requirement separately identified.

If a large amount is required for higher education, plan this before investing for long-term growth.

» ULIP Policies

This is the area I would review carefully.

You have a large ULIP with Rs.15 lakh annual premium. Three years are already paid, with Rs.30 lakh still payable.

You also have another Rs.10 lakh ULIP and an LIC policy.

At your present stage, these policies should not automatically be continued.

Ask for the following details for each policy:

– Current surrender value
– Maturity value
– Remaining premium
– Guaranteed benefits
– Fund value
– Applicable surrender charges
– Tax implications
– Actual expected return

The large ULIP needs particular attention because substantial premiums are still pending.

After comparing the benefits and surrender value, exiting unsuitable policies and redirecting money towards suitable mutual funds may be better.

Do this only after reviewing the exact policy terms.

» FD Management

Rs.1 crore in FD is a strong safety cushion.

But keeping the entire retirement corpus in FDs may reduce long-term growth.

Interest income is also taxable as per applicable rules.

Therefore, gradually creating a diversified portfolio can be considered.

Do not move the entire FD amount into equity at one time.

A phased approach is more suitable for a retired investor.

» Second Flat

You are considering selling the second flat for around Rs.55 lakh.

If there is no personal use for it, selling it can simplify your finances.

The proceeds can be allocated towards:

– Child education
– Retirement income
– Emergency reserves
– Long-term growth investments

I would not recommend buying another property with the sale proceeds.

» Plot

The plot can remain as an existing asset.

But I would not depend on its future appreciation for retirement planning.

If it is eventually sold, the proceeds can strengthen your financial portfolio.

» Mutual Fund Strategy

You have not mentioned any existing mutual fund corpus.

This is one area where you can gradually add a growth component.

At age 52, some equity exposure is still useful.

It can help your portfolio beat inflation over the long term.

But equity allocation should match your retirement income needs.

Avoid taking aggressive risks simply to generate higher returns.

» Monthly Income Planning

Your present spending is manageable compared with your financial assets.

Still, inflation will increase your monthly requirement over time.

So your portfolio should have two parts:

– A stable income bucket for regular expenses.
– A growth bucket for expenses many years later.

This structure can reduce the need to sell equity during market corrections.

» Insurance Review

Your health insurance is a good protection layer.

Continue reviewing the cover as medical costs increase.

Your fully paid term insurance is also useful for family protection.

Since you are retired, review whether the insurance still serves a specific family need.

Do not buy additional investment-linked insurance without a clear need.

» Emergency Fund

Your Rs.15 lakh emergency fund is quite healthy.

Keep this amount easily accessible.

Do not invest emergency money aggressively.

This provides peace of mind during unexpected situations.

» Important Tax Point

Before selling the flat, plot or ULIP, check the applicable tax impact.

Property transactions can create capital gains.

ULIP surrender or withdrawal can also have tax implications depending on policy conditions.

So calculate the post-tax amount before taking decisions.

» 360-Degree Action Plan

– First secure your childs immediate education requirement.
– Review all three insurance-linked investment policies.
– Decide whether the large ULIP should continue.
– Maintain adequate FD and emergency liquidity.
– Consider selling the unused flat if financially suitable.
– Do not add more property investments.
– Gradually build a diversified mutual fund portfolio.
– Keep retirement income and long-term growth separately.
– Review the entire portfolio at least once every year.

» Final Insights

Your financial position is stronger than it may initially appear.

You have substantial assets, no debt and manageable monthly expenses.

The main issue is not creating wealth aggressively now.

The bigger objective is managing your existing wealth efficiently.

Your ULIP portfolio deserves the most detailed review.

With proper restructuring, you can aim for stable retirement income while still allowing part of your money to grow.

Best Regards,

K. Ramalingam, MBA, CFP,

AMFI-Registered MFD – ARN 4188

www.holisticinvestment.in

https://www.linkedin.com/in/ramalingamcfp/

...Read more

Radheshyam

Radheshyam Zanwar  |8596 Answers  |Ask -

MHT-CET, IIT-JEE, NEET-UG Expert - Answered on Aug 08, 2026

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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