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Time of India
7 hours ago
- Health
- Time of India
Yoga and diet tips that help strengthen bones naturally
Strong bones are crucial for an active life, and diet and exercise play vital roles in maintaining bone health. Yoga, with poses like Warrior II and Tree Pose, can improve bone density and balance. A diet rich in vegetables, calcium, Vitamin D, magnesium, phosphorus, Vitamin K, and protein is essential for building and maintaining strong bones. Strong bones are essential to lead a healthy and active life. But how do you build strong bones? Well, diet plays a crucial role in maintaining healthy bones. Similarly, physical activity and strength training can help you support and maintain bone health and strength. Without strong bones, the risk of falling and suffering fractures increases significantly, and affects life quality. The risk of falling not only affects the elderly, but women, especially post-menopause, face an increased risk of osteoporosis, a condition characterized by weakened bones and increased fracture risk. Here are some yoga and diet tips that can help strengthen bones. Yoga for bone health Yoga practice has numerous health benefits, one of which is improving bone density and strengthening muscles that support the skeletal system. Weight-bearing and strength training exercises, including yoga, may help slow down bone loss associated with aging. Here are some yoga poses that can help you achieve strong and healthy bones. Virabhadrasana II (Warrior II): This is a powerful standing pose that engages the hips, thighs, and shoulders, all of which support bone health. Vrikshasana (Tree Pose): This pose improves balance and coordination, and thereby reduces the risk of falls and fractures. Setu Bandhasana (Bridge Pose): Though this pose may need some expertise, it strengthens the lower back and hips, the areas vulnerable to bone loss, especially in women. Tadasana (Mountain Pose): This basic standing pose improves posture and strengthens the legs, ankles, and spine. Downward-Facing Dog (Adho Mukha Svanasana): This pose can strengthen the arms, back, and legs, and give you good posture. Diet for bone health What you eat plays a crucial role in building and maintaining strong bones. Here are some changes you can make in your diet to protect your bones. Eat more veggies: Yes, your mum is always right. Eat your veggies. Vegetables are one of the best sources of vitamin C, which stimulates the production of bone-forming cells. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Trade Bitcoin & Ethereum – No Wallet Needed! IC Markets Start Now Undo Calcium-rich foods: Incorporate dairy products like milk, yogurt, and cheese. People who are lactose intolerant or vegan can add ragi (finger millet), tofu, sesame seeds, and leafy greens like spinach to their diet. Vitamin D: Yes, vitamin D is essential for strong bones. This nutrient helps in calcium absorption. You can get the nutrients naturally by exposure to the sun, or add fortified foods. Egg yolks and fatty fish like salmon and mackerel can provide vitamin D. Magnesium and phosphorus: Eat foods rich in magnesium and phosphorus, such as nuts, seeds, legumes, and whole grains. Vitamin K: Leafy greens, cruciferous vegetables such as broccoli, and Brussels sprouts are high in vitamin K, which is good for the bones . Shreyas Iyer and Ibrahim Ali Khan's Nutritionist Nicole Kedia Breaks Down Their Diet SECRETS Protein: Incorporating adequate protein is also important for bone health. You can add lentils, eggs, and lean meats to support the bone structure. One step to a healthier you—join Times Health+ Yoga and feel the change
CNN
2 days ago
- Entertainment
- CNN
Look of the Week: Carolyn Bessette-Kennedy and the heightened stakes of costume design
The 'wrong' shade of blonde; a deflated, empty Birkin bag; and a camel coat so stiff it looks 'like a brick,' according to one Substack writer. These are the main complaints of Carolyn Bessette-Kennedy fans, who this week jumped to the defense of the late fashion publicist, whose memorable style many considered was being inaccurately portrayed in Ryan Murphy's latest biopic. On Saturday, Murphy, the TV producer and creator of 'Glee,' and 'Pose,' shared a first look at the upcoming drama, 'American Love Story,' which chronicles the tumultuous relationship and untimely demise of Bessette-Kennedy and her husband John F. Kennedy Jr. (played by Sarah Pidgeon and Paul Kelly). A 'fashion travesty' is what one user commented underneath the Instagram post teasing the images, noting that 'Carolyn would never put these looks together. The fabrics are shoddy. Drape all wrong.' Indeed, in Murphy's lighting test shots, the trusty, well-worn black Hermès Birkin bag that Bessette-Kennedy was often photographed carrying looked box-fresh, rigid and flat. Her camel coat appeared waxy and poorly tailored — something, commenters pointed out, went against everything the fashion titan stood for. Others also pointed out that Pidgeon's hair was incorrectly colored, washing her out and making her look ashy. Even Carolyn Bessette Kennedy's original hair colorist, Brad Johns, joined the conversation. 'No one would believe that Carolyn in the '90s would ever have that color from me. It's too 2024,' he told Vogue. 'When she sees that color, she's going to be swirling in heaven.' At first glance, the internet's visceral reaction to a piece of streaming entertainment may appear outsized. But it also reveals a new, intense standard which biopic costume designers are expected to adhere to, and the depths of public emotions that remain for Bessette-Kennedy even 25 years after her death. Related video How Colin Firth's wet shirt in BBC's 'Pride and Prejudice' sparked Austen-mania Bessette-Kennedy's journey from the Calvin Klein public relations department to becoming in-laws with then-US first lady Jackie Kennedy has captivated public interest for years. But her legacy extends far beyond the Kennedy surname, thanks to her strong visual identity and knack for sleek, casual dressing. In 2017, Gabriela Hearst told Vanity Fair that Bessette-Kennedy had an 'inner elegance' and was 'not of this earth, in a way.' Sotheby's, which auctioned off a series of Bessette-Kennedy's personal pieces (which included clothing from Yohji Yamamoto and Prada) for a total of $177,600 in 2024, called her 'the closest thing America ever had to their own Princess Diana.' As reverence for Bessette-Kennedy endures, it is perhaps unsurprising that any on-screen portrayal of the style icon would be subject to extreme scrutiny. Only two actors have dared take on the role before: Portia de Rossi in 2003 for the TV movie 'America's Prince: The John F. Kennedy Jr. Story,' and Erica Cox, who in 2017 briefly appeared in the four-episode mini-series 'The Kennedys: After Camelot.' Today, the stakes for Murphy's project — perhaps the most mainstream example, set to premiere on Hulu in 2026 — seem higher, as interest in Bessette-Kennedy has not only maintained since 1999, but mounted further. From recent books dedicated to her enviable dress sense and the details of her marriage to JFK Jr. to the Instagram accounts with thousands of followers dissecting her aesthetic, Murphy's new film has the potential to capitalize on a new wave of CBK adoration. However, the downside of more fans means more opinions. In the age of biopics — more than 20 were released in 2023 alone, and another 10 in the works currently — a passing likeness to the public figure in question will not suffice. In 2018, Gary Oldman spent more than 200 hours in the hair and makeup chair, weathering heavy prosthetics that added over half his body weight to accurately portray Winston Churchill. Part of Lily James's transformation when starring in the controversial 'Pam and Tommy' 2022 Hulu series was a fake forehead and custom-made dentures. In the fashion department, costumes are expected to be original items. Marisa Abela wore a cardigan and Pink Ladies varsity jacket that belonged to Amy Winehouse for the 2024 film on the late singer-songwriter. And when struggling to access Bob Dylan's personal wardrobe for 'A Complete Unknown' (a fictionalized account of the musician's life), the film's costume designer Arianne Phillips partnered with denim specialist Levi's to recreate an exact bespoke pair of the same Super Slims silhouette that Dylan wore. This high standard of character embodiment has given audiences a discerning eye, where even the slightest perceived inaccuracies are considered irredeemable. In the case of Carolyn Bessette-Kennedy, it feels particularly egregious because 'the wardrobe is a main character in this story,' as one disgruntled stylist wrote under Murphy's post. 'This breaks my heart.' Perhaps the pain also runs deep because fashion enthusiasts understand the importance of clothes as a medium to express one's identity to the wider world — and the strife of making sure you feel like yourself every day. Not only did Bessette-Kennedy seem to have mastered that difficult task; she also embodied the minimalist style of the decade while simultaneously being ahead of her time. Little wonder she has remained a mood board fixture for designers and editors alike. To sully that legacy seems like sartorial sacrilege.
News18
04-06-2025
- Health
- News18
Eco-Yoga: How Conscious Practice Can Heal Both You and the Planet
Last Updated: Yoga isn't just a path to inner peace, it's a mindful journey that nurtures the Earth through sustainable choices and daily intention. Yoga isn't just a path to inner peace—it's also a way to nurture the world around you. Embracing eco-yoga means aligning your wellness routine with environmentally conscious choices. It's about understanding that your daily habits—from the clothes you wear to the food you eat—have an impact on the Earth. 'Yoga teaches us to live with awareness, simplicity, and compassion," says Himalayan Siddhaa Akshar, author and founder of Akshar Yoga Kendraa. 'When you heal yourself, you begin to heal the planet. Yoga encourages a minimalist lifestyle and reminds us that we are a part of nature—not separate from it." From switching to sustainable yoga gear to adopting a plant-based diet, eco-yoga is about taking mindful steps toward balance, both within and beyond. 'It's not just physical exercise," Akshar explains. 'Practising yoga is a sacred offering to the Earth. It cultivates deep respect for all living beings and promotes a way of life that's gentle on the planet." 6 Simple Eco-Yoga Practices to Embrace Daily 1. Healing Walk Begin your morning with a barefoot walk on grass. Extend your arms shoulder-width apart, palms facing each other, and sync your breath with your steps. Start with 2–3 minutes, gradually increasing to 10. It grounds your body and centers your mind. 2. Downward-Facing Dog (Adho Mukha Svanasana) From all fours, curl your toes under and lift your hips to form an inverted V. Try to press your heels toward the ground. Hold for 10 seconds. This pose improves blood circulation and helps calm the nervous system. 3. Bridge Pose (Setu Bandhasana) Stand tall and place your right foot on your left inner thigh. Raise your arms overhead with palms together. Gaze at a fixed point and hold for 5 seconds. This pose enhances balance, stability, and concentration. 5. Cat-Cow Pose (Marjaryasana-Bitilasana) On hands and knees, inhale as you arch your back and lift your chest (cow), and exhale as you round your spine and tuck your chin (cat). This sequence improves spinal flexibility and boosts energy flow. 6. Scorpion Pose (Vrschikasana) (Advanced) Start in a forearm stand. Walk your feet in, then kick up one leg at a time. Once stable, bend your knees and bring your feet toward your head. Hold for 5 seconds. This challenging pose builds strength and sharpens mental focus. By integrating these mindful movements and eco-conscious choices into your routine, you not only deepen your yoga practice but also contribute to the well-being of the Earth. Because true balance begins when we honour both body and planet.
Hindustan Times
01-06-2025
- Health
- Hindustan Times
Fire up your core with these easy but effective yoga asanas
Maintaining a strong core is an often-ignored but truly essential health hack. It plays a central role in nearly every movement your body makes. It helps maintain the perfect posture, increase your balance, reduces injury risk and more. But did you know that a gym membership isn't the only way to get a strong core? Even yoga can help. Riya Vyas, founder of Unalome Yoga, shared three asanas you can try to fire up your core easily and effectively. Postures like Boat Pose (Navasana) and Bridge Pose (Setu Bandhasana), featured in this reel, engage the deep abdominal muscles, support spinal alignment, and improve posture. Variations of the boat pose further challenge the body, enhancing endurance and muscular control. Unlike high-impact workouts, yoga strengthens the core while minimising strain on the joints. Watch the video here: A post shared by Riya Vyas | Yoga & wellness expert (@riyavyasyoga) Boat Pose (Navasana): It is a core-strengthening yoga posture that builds balance and stability by engaging the abdominal muscles. It also helps improve concentration and tones the hips and spine. Bridge Pose (Setu Bandhasana): Setu Bandhasana, or Bridge Pose, strengthens the back, glutes, and hamstrings while gently opening the chest and spine. It also helps calm the mind and relieve stress and mild depression. Riya tells us that in a world increasingly dominated by sedentary routines and screen time, maintaining core strength is more important than ever. 'A strong core is not just about toned abs—it forms the foundation for overall stability, balance, and functional movement. It keeps your spine and organs protected. Yoga, with its mindful approach and holistic postures, offers a powerful and sustainable way to build core strength.' She adds, 'A strong core is key to preventing lower back pain, improving athletic performance, and enhancing daily movement—from lifting groceries to standing for long hours. It also supports better breathing and digestion, making it vital for overall well-being.'
Indian Express
31-05-2025
- Health
- Indian Express
Pranayama routines that can help you kick the butt: How to control smoking urges
Written by Vikram Manikya Cigarettes are a gateway drug. Scientists have identified tobacco addiction as the gateway to hard drugs like ganja (cannabis or marijuana) and cocaine. Hence, we cannot take tobacco addiction lightly. The International Journal of Yoga has researched the benefits of practising pranayamas on nicotine craving and withdrawal symptoms and found that pranayamas help reduce both of them. Here are a few effective routines to supplement the journey of de-addiction. Nadi Shodhan Pranayama ⦁ Sit in a comfortable position with your back straight, preferably in Padmasana (Lotus Pose) or Sukhasana (Easy Pose). ⦁ Relax your shoulders and body. ⦁ Place your left hand on your left knee with fingers in 'Chin Mudra', where you gently touch the thumb and index finger. You bring forward the rest of the three fingers. ⦁ Place the tips of your index and middle fingers at the centre of your eyebrows. ⦁ Place your ring and little fingers on your left nostril. ⦁ Place your thumb on the right nostril. ⦁ The ring and little fingers will be used to open and close the left nostril. ⦁ The thumb will be used to open and close the right nostril. ⦁ Take a normal breath with both nostrils, position your fingers — thumb on the right, index and middle fingers in between your eyebrows, and ring and little fingers on the left. ⦁ Breathe out through the left nostril by closing your right nostril with your thumb. ⦁ Now, breathe in through the left nostril and close it with your ring and little fingers after completing inhalation. ⦁ Remove your thumb to exhale through the right nostril. Keep your left nostril closed with your ring and little fingers. ⦁ Inhale through the right nostril and close it with your thumb after completing inhalation. ⦁ Breathe out through the left nostril by closing your right nostril with your thumb. This marks the completion of one round of 'nadi shodhan pranayama'. ⦁ Continue alternating nostrils, inhaling through one nostril and exhaling through the other. ⦁ After each exhalation, remember to breathe in through the same nostril. ⦁ Complete nine such rounds by breathing through both nostrils alternately. ⦁ Continue taking long and deep normal breaths, effortlessly. Bhastrika Pranayama ⦁ Sit in a comfortable position with your back straight, preferably in Vajrasana (Thunderbolt Pose) or Sukhasana (Easy Pose). ⦁ Relax your shoulders and body. ⦁ Make fists and fold your arms. Place them close to your shoulders Bhastrika Pranayama 1 ⦁ Inhale deeply with both your nostrils. Fill your lungs completely. ⦁ Raise both arms and unfold your fists. ⦁ Exhale forcefully through both nostrils. Empty your lungs completely. Bhastrika Pranayama 2 ⦁ Bring your arms next to your shoulders. ⦁ Close your fists. Settle into the beginning pose. ⦁ Repeat 20 rounds. ⦁ The breathing should be rapid and forceful. ⦁ Relax with palms on your thighs, open towards the ceiling. ⦁ Take a few deep, normal breaths. ⦁ Continue for 2 more rounds. Bhramari Pranayama ⦁ Sit in a comfortable position with your back straight, preferably in Padmasana (Lotus Pose) or Sukhasana (Easy Pose). ⦁ Close your eyes, and keep a gentle smile on your face. ⦁ Place your index finger on the cartilage between your cheek and ear as depicted in the image below: ⦁ Take a normal, deep breath in, and as you breathe out, gently press the cartilage with your index finger. ⦁ Make a low humming sound like a bee while you press it in and out with your index finger. ⦁ High-pitched humming is always better than low or medium pitch. ⦁ Breathe normally and continue this pattern for 3-4 rounds. (The author is Director, The Art of Living Wellness Programme)
