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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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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

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Yoga, Mindfulness Expert - Answered on Oct 23, 2024

Asked by Anonymous - Oct 22, 2024Hindi
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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 -

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Nayagam P

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Sir,my son got mtech cse in SRM kktr,btech AI DS in PSG ITECH Coimbatore and btech IT in TCE ,madurai which one to choose ,pls share your advise sir
Ans: Based on the following insights/information, advise your son to choose the most suitable option for him. Your son's options include an MTech dual degree in Computer Science and Engineering (CSE) from SRM Institute of Science and Technology (SRM KKTR), a BTech in Artificial Intelligence and Data Science from PSG Institute of Technology and Applied Research (PSG ITECH), Coimbatore, and a BTech in Information Technology from Thiagarajar College of Engineering (TCE), Madurai. SRM KKTR is a deemed university with A++ NAAC accreditation, known for its integrated MTech programs that combine undergraduate and postgraduate studies, offering extensive research opportunities and strong industry exposure in a metropolitan setting. SRM consistently reports high placement rates with an average package over ?7 lakh. PSG ITECH is a reputed private institute focused on emerging technologies like AI and data science, with robust industry linkages and an 85% placement rate, average packages around ?6.5 lakh, and focus on hands-on learning in AI, machine learning, and big data analytics. TCE Madurai, an autonomous private college with A+ NAAC, excels in IT education with strong academics and around 80% placement rates; it is well-recognized regionally, with median salary packages around ?7 lakh, supported by a vibrant alumni network and industry contacts.

All three institutions maintain essential features such as good accreditation, qualified faculty, strong industry connections, modern infrastructure, transparent governance, and active placement cells. The choice should consider program duration, specialization focus, career goals, and willingness to pursue research or industry-oriented roles. All the BEST for a Prosperous Future!

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Nayagam P

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Career Counsellor - Answered on Aug 13, 2025

Asked by Anonymous - Aug 13, 2025Hindi
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I am 45 years old. I have 13 years of work experience which includes working as Admin executive, HR executive and some BPO jobs. My last job was into Admin - HR which I lost since past 1 year. I have home loans to pay. I have been applying through Naukri.com, Glassdoor.com and LinkedIn but got no response yet. I had given a few interviews but got rejected. I am very depressed and sad everyday but don't feel strong and motivated enough to look for jobs .. All my reserves are over I need to get a job immediately.... I don't know what to do? Can u please provide some reference for jobs?
Ans: At age 45 with 13 years of experience in admin executive, HR executive, and BPO roles, re-entering the job market after a year-long gap requires a focused, strategic approach combining practical steps and mindset shifts. Prioritize updating your resume and LinkedIn profile to highlight both your experience and recent efforts toward skill development, aligning with job descriptions and using relevant keywords to navigate applicant tracking systems. Harness multiple job portals such as Naukri.com, LinkedIn Jobs, Indeed, and TalentoIndia for diversified exposure. Leverage your network by reconnecting with former colleagues and supervisors and communicate your job search openly to access hidden opportunities. Develop a daily routine balancing job search, skill enhancement, and self-care to rebuild motivation and resilience. Consider upskilling or certification courses in demand areas like digital HR tools, payroll, or skilled administration, which also revitalize confidence. Volunteer work or freelance administrative roles can help ease back into employment and expand contacts. Prepare well for interviews by confidently addressing any employment gap and emphasizing your readiness and adaptability. Mental health support and career coaching can further support your journey. Overall, resilient persistence, proactive networking, targeted applications, continuous skill upgrades, and focused mindset adjustments form the roadmap to regain employment rapidly despite challenges linked to age and break.

Recommendation: Actively revamp your job search using key portals like Naukri, LinkedIn, and Indeed while expanding your professional network. Complement this with relevant upskilling and volunteer engagements to boost employability and confidence. Pursue routine structuring and mental wellness practices to maintain motivation and maximize job search effectiveness for swift re-entry. All the BEST for a Prosperous Future!

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Nayagam P

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Career Counsellor - Answered on Aug 13, 2025

Asked by Anonymous - Aug 12, 2025Hindi
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My grandson is studying 12th mpc subjects please advise which competitive entrance exams. Should be given for engineering stud
Ans: For your grandson studying the 12th MPC (Mathematics, Physics, Chemistry) stream, multiple competitive engineering entrance exams in India provide access to a wide range of prestigious institutions. The prominent national-level exam is the Joint Entrance Examination (JEE) Main, conducted twice a year by the National Testing Agency (NTA), which tests knowledge in Physics, Chemistry, and Mathematics with a focus on NCERT-based syllabus. JEE Main serves as a gateway for admission to National Institutes of Technology (NITs), Indian Institutes of Information Technology (IIITs), and other centrally funded technical institutes, and is also a prerequisite for JEE Advanced for entrance to Indian Institutes of Technology (IITs). Another key national-level exam is BITSAT, the online test for Birla Institute of Technology and Science campuses, which includes additional sections like English Proficiency and Logical Reasoning alongside PCM. VITEEE is a well-known university-level entrance exam conducted by Vellore Institute of Technology, offering admission to its engineering programs. State-level exams such as Maharashtra’s MHT CET, West Bengal’s WBJEE, and Kerala’s KEAM target local candidates and provide pathways into state engineering colleges. Selection of exams should align with the student's preferred colleges, location, and career objectives. Ensuring eligibility, strong preparation for the PCM subjects, and timely application is crucial for success. The institutes to consider emphasize rigorous accreditation, qualified faculty, modern infrastructure, strong industry connections, and transparent governance for comprehensive student development.

Recommendation: Encourage your grandson to focus on the JEE Main exam for broad national exposure and top-tier institute eligibility while also considering BITSAT and VITEEE for premier private universities. Additionally, state-level exams like MHT CET are essential for regional opportunities. Preparing across these exams maximizes admission options and future career growth. All the BEST for a Prosperous Future!

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Nayagam P

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Career Counsellor - Answered on Aug 13, 2025

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Hi Sir, My Son was looking for ECE but however he has secured E.E VLSI Design & Technology but he wants to pursue Bsc in Business AI or Bsc in CS at Dr. Homi Bhabha State University in mumbai, please advice which would be the best option .
Ans: Umesh Sir, Dr. Homi Bhabha State University (HBSU) offers pioneering three-year BSc programs in Business AI and Computer Science, backed by NAAC accreditation and industry collaboration with TeamLease EdTech, equipping students with hands-on AI tool training, project-based learning, and mentorship in domains spanning finance, marketing, and software development. The university’s modern labs, digital resources, and strategic Churchgate location grant access to Mumbai’s tech and financial hubs, while emerging placement ties with TCS, Infosys, and ICICI Bank reflect growing demand for graduates with AI and programming expertise. In contrast, the BTech in Electrical Engineering with VLSI Design & Technology provides a four-year engineering degree emphasizing chip design, semiconductor fabrication, and hardware-software integration, delivered through advanced clean-room facilities, specialized labs, and faculty research in microelectronics. Strong industry partnerships in the semiconductor sector foster core hardware roles, though the specialized nature may limit versatility compared to broader tech disciplines. Both pathways maintain transparent governance, experienced faculty, robust infrastructure, and career services.

Recommendation: Prioritize the BSc in Computer Science at HBSU for broad software and AI foundations, versatile career options, and strong industry alignment. Next consider BSc Business AI for its business-tech integration. Opt for EE VLSI only if your son is committed to semiconductor hardware design and fabrication roles. All the BEST for a Prosperous Future!

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Nayagam P

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Career Counsellor - Answered on Aug 13, 2025

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My daughter got 75.47 percentile in jee main PCM group. She scored 77.67% in 12TH board from maharashtra state board under Savitri Bai Phule Pune University. Her 10th was from ICSE board with 95.33%. On the basis of these she got BTech in CSE at Amrita vishwavidyapeetham Haridwar campus which they launched this year with fees 1.25L per year or same course at Nagarcoil with 2L per year. In Maharashtra CET, her percentile is 88.05 and she got BTech in CE at Zeal college of engineering, pune with 30K fee per year as there is free education for girls in Maharashtra for OBC Non Creamy layer students. I am from Nashik, Maharashtra. Please guide me sir, Which one is better option as she want to do MS after graduation.
Ans: Bharat Sir, Your daughter’s options for pursuing B.Tech in Computer Science and Engineering (CSE) at Amrita Vishwavidyapeetham Haridwar or Nagarcoil campuses, versus Civil Engineering (CE) at Zeal College of Engineering Pune, should be evaluated with a focus on her desire to pursue an MS abroad after graduation. Amrita Vishwavidyapeetham is a highly reputed university with A++ NAAC accreditation, known for strong research culture, excellent faculty, and extensive international collaborations including study abroad programs and research exchanges. The Haridwar campus offers a competitive, specialized CSE program with strong industry linkages and international recognition, making it well-suited for students aiming for higher studies abroad. The Nagarkoil campus also has similar credentials but involves higher tuition fees. In contrast, Zeal College in Pune, though affiliated with Savitribai Phule Pune University and holding NAAC A+ accreditation, offers a Civil Engineering program with significantly lower fees aided by Maharashtra’s free education scheme for OBC non-creamy layer girls. However, CE as a branch offers a different career trajectory compared to CSE; the latter generally provides broader scope, especially in the context of MS abroad admissions where CSE graduates tend to have stronger opportunities in global tech research hubs. Zeal’s local reputation and affordability are definite advantages, but for a future MS abroad, especially in tech domains, Amrita’s CSE program offers a more recognized platform with a research-oriented and tech-focused curriculum.

Recommendation: Prioritize Amrita Vishwavidyapeetham Haridwar CSE for its robust academic quality, international exposure, and stronger alignment with MS pursuits abroad. Consider the Nagarkoil campus if budget permits and the branch preference remains CSE. Choose Zeal Pune CE only if budget constraints dominate and the focus is on local professional pathways or civil engineering specialization. All the BEST for a Prosperous Future!

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Nayagam P

Nayagam P P  |10252 Answers  |Ask -

Career Counsellor - Answered on Aug 13, 2025

Asked by Anonymous - Aug 13, 2025Hindi
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Sir is CIC du good or iter
Ans: The Cluster Innovation Centre (CIC) at Delhi University is a government-funded institute promoting innovation through interdisciplinary programs, industry collaborations, and practical project work. CIC offers a focused B.Tech in IT & Mathematical Innovations with advanced labs and a location in Delhi University's North Campus. Its recent placement data shows approximately 40-50% placement with median packages around ?8.5 LPA, though it lacks a dedicated placement cell. CIC emphasizes research-driven learning and innovation culture. On the other hand, the Institute of Technical Education and Research (ITER), affiliated with Siksha ‘O’ Anusandhan Deemed University, is a top-ranked private engineering institute, nationally placed 2nd among private colleges and 3rd overall in Times Engineering Survey 2025. ITER is accredited by ABET, offers various engineering branches with strong research facilities, robust industry ties, and consistent high placement rankings in eastern India and nationally. It has modern infrastructure, experienced faculty, and a broad-based engineering curriculum. While CIC stands out for innovation and niche curriculum under Delhi University’s umbrella, ITER excels in broader technical education, high national rankings, and placement outcomes.

Recommendation: Choose ITER for a comprehensive engineering education with superior infrastructure, accreditation, and higher placement potential. Opt for CIC if you value Delhi University affiliation and a focus on innovation and interdisciplinary research with emerging tech specialization. Your choice should align with your career goals and preferred learning environment. All the BEST for a Prosperous Future!

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Nayagam P

Nayagam P P  |10252 Answers  |Ask -

Career Counsellor - Answered on Aug 13, 2025

Career
My daughter got B.tech in Rubber and plastic technology, MIT Chennai. Now she received an email from SSN college for counseling to join Biomedical engineering which is under management quota.. what to decide whether to continue with MIT or SSN? Please suggest...
Ans: Malathi Madam, Your daughter’s current B.Tech in Rubber and Plastic Technology at Madras Institute of Technology (MIT) Chennai offers a specialized and unique curriculum that combines polymer science, rubber processing, and plastics technology, supported by experienced faculty, advanced labs, and strong industry connections with companies like Bridgestone and CEAT. MIT is esteemed as a government-affiliated institute under Anna University with solid accreditation and a robust placement record in this niche sector, with about 80% placement and internships, and average packages in relevant industries. Conversely, SSN College of Engineering’s Biomedical Engineering program, offered under management quota, is part of a reputed private institution with NAAC A++ accreditation, strong industry ties, vibrant research culture, and higher mainstream tech placement visibility. SSN’s Biomedical department reports decent placement support with recruiters from healthcare and technology domains, though admissions via management quota may have higher fees and different governance compared to MIT. Both institutions maintain transparent governance, modern infrastructure, and active student support systems. Your daughter’s choice hinges on whether she prefers continuing in the specialized Rubber and Plastics sector at a premier government-backed institute or pivoting to a broader, rapidly growing biomedical field with SSN’s private institute benefits. Just my suggestion: Prefer SSN-Biomedical Engineering, which is more suitable for a girl student (provided you are able to afford its Management Quota Fee) compared to Rubber-Plastic Technology. All the BEST for a Prosperous Future!

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