7 Easy Stretching Exercises For Children

Performed with flowing movements and attention to the breath, these exercises will stimulate the whole body in two to three minutes.

From the age of 3, small children are able to memorize the sequence, and early practice develops strength, flexibility and coordination.

Here are simple teaching points to guide children:

Prayer pose: Standup straight and try to keep your feet together. Join your hands, palms together in front of your heart. Feel strong and quiet at the same time.

Big stretch up: Extend your arms forward and lift them above your head with one great breath. Keep your feet together if you can while you stretch up.

Backward lunge: Keeping your hands on the floor prepare for a backward lunge. Take a breath, bend one leg and extend the other back behind you. It is fine to have the knee of your back leg on the floor.

Move from there into a down dog. Pushing from your hands on the floor extend your front foot back to join your back foot. Lift your hips high and try to straighten your arms and legs, push and breathe strongly.

Eight-limb crawl: Keep your hands in the same position as down dog and come down on your knees. Then bring your chest and if you can your chin to the floor. Then move into the cobra. Slide forward onto your tummy and press on your hands with your bent arms to lift your shoulders and chest up. Breathe strongly in your cobra pose.

Down dog: Push from your hands on the floor, tuck your toes under and lift your hips up in the air again in down dog pose. Breathe strongly.

Forward lunge: Take a breath and step one of your feet forward between your hands. Drop your back knee to the floor in this lunge and look up if you can.

Head to knees: Blow out while bending forward with your legs straight. Look at your knees and put your hands or fingers on the floor on each side of your feet if you can reach.

Then extend your arms forward and lift them above your head with one great breath. Keep your feet together if you can while you stretch up.

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Top 10 Benefits of Being Vegetarian

Many times we have heard the debate between vegetarian and non-vegetarians. We always are left with what is good / bad for me!!

As per our study both the diets are good. Lets first understand few terms:

Lact-ovo-pesco-vegetarians: They eat dairy products, eggs, chicken, fish but not read meat.

Lact-o-veg: Eat dairy products as well as grains , fruits and vegetables.

Ovo-Lacto-Veg: They eat eggs.

Vegans: Pure vegetarians

If you eat vegetarian diet with balancing all the nutrients in it. It has a lot of benefits like:

  1. Vegetarian food keeps your cholesterol on low levels.
  2. Very few times you see vegetarian people fat.
  3. They have less risk for heart disease.
  4. They have lower risk of cancer of stomach, breast, colon, prostate etc
  5. They usually do not suffer from gastrointestinal diseases, constipation ,acidity, hemorrhoids.
  6. Vegetarian food is the best anti-ageing food.
  7. It helps in detoxification of the body.
  8. Vegetarian food is rich in fibre which helps in increasing the HDL (high density lipoproteins) ie. good cholesterol.
  9. Vegetarian diet helps in maintaining the blood sugar levels.
  10. It overall boosts your immunity helping you fight various infections.





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Tuna Rice Salad

This is a low carbohydrate recipe. Easy to make and heart healthy.


  • ½ cauliflower
  • 150gms tin tuna
  • 2 tablespoon lemon juice
  • 75gms sliced ripe olives, drained
  • 500gms artichoke hearts
  • 100ml mayonnaise
  • 1 teaspoon dried dill weed

Run the cauliflower through the shedding blade of food processor. Put it in a microwave casserole with a lid, Add a couple of tablespoons of water cover and nuke on high for 7 minutes.

When that’s happening, combine the tuna, lime juice, olives, artichoke hearts, mayonnaise, and dill. When the cauliflower is done, pull it out of the microwave , drain it and toss it with everything else.

If you don’t like warm salad you have to chill this.

Serves 3 people with 12 grams of carbohydrates and 1 gram fibre.


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Top 10 tips why to do baby massage?

Since ancient days we have seen baby massage. With the development of science many people believe baby massage isn’t good. Here we present you the top 10 tips on baby massage if done the scientific way and after training yourself:


  1. Massage is the practical way of communicating love and affection to babies.
  2. Babies need touch and movement for their healthy development of their brains.
  3. The sense of touch develops in the 4th week in the womb, but it takes 2 years from birth to establish the brain connections that enable rational and caring responses.
  4.  This wiring is largely based on life experiences.
  5. Touch brings with it connection and communication, stimulation and relaxation, calming and healing.
  6.  Babies need quality interaction with the adults closest to them to feel secure and free to explore.
  7. In urban industrialized world babies are most often separated from their parents. Babies are kept in cribs, carriers, and seats.
  8.  Massage is the way to recreate active closeness, a structured mode of relating with babies dynamically and gently.
  9. It enhances the vestibular system, the part of our brain that coordinates our spatial awareness, sets a foundation for good posture, balance, flexibility and agility.
  10. Starting from 5-10 min initially to 10-20 min later on you can practice baby massage before bath to the baby. (Do if you are trained or get trained first)
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Top 10 Tips For Healthy Heart

Heart diseases is one of the most common lifestyle disease which can be definitely prevented by few changes in the lifestyle.

Here we present top 10 tips for healthy heart:

  1. Don’t smoke: There is no bigger favor you can do to your heart or lungs!
  2. Watch your weight: Even relatively modest gains can have a big effect on your risk of heart disease.
  3. Cut down on saturated fats and cholesterol: This can help prevent high blood cholesterol levels, obesity, and heart disease.
  4. Get moving: Engage in regular physical activity. A little is better than none, more is even better.
  5. Lower your stress levels: If too much stress is a problem in your life, try the relaxation techniques.
  6. Know your family history: Inheriting the predisposition to high blood pressure or heart disease means that your heart needs extra preventive care.
  7. Get your blood pressure checked regularly: Knowing your numbers can alert you to a potential problem long before you develop any symptoms.
  8. Tame your temper: Hostility can be hazardous for heart. Look for other ways of releasing frustration.
  9. Get a lipoprotein profile: You can’t know if your heart is in danger unless you know your cholesterol and lipid levels. Get a blood test after your physical examination.
  10. Take appropriate medications: Those with high cholesterol or high blood pressure should seek their physician’s advice.



Top 10 Facts About Breast Cancer

Breast cancer is a type of cancer originating from breast tissue. We have heard a lot of survivor stories from breast cancer. But its not only about those stories. Even today we don’t talk seriously about this cancer openly. 

Here we present you the top 10 facts of breast cancer so that you understand the significance of regular checkups:

1. Approximately 1 Lakh new cases of breast cancer are detected every year in sub-continent.

2. Breast cancer is the 2nd most common cancer found in Indian women.

3. The risk of breast cancer is 1 in 30 women in urban India and 1 in 65 women in rural India. This is due to failure in early detection.

4. In the last decade breast cancer has overtaken cervical cancer as the most common cancer.

5. Early detection of breast cancer can cure almost 80% of cases.

6. The number of new breast cancer patients in Mumbai annually has risen from 1,800 to 3,200 in the past 10 years.

7. Approximately 90,000 cases were detected in the year 2008 with 48,000 deaths in the sub-continent.

8. Goa has the highest number of breast cancer cases in the country.

9. According to WHO ( World Health Organisation) cancer is all set to overtake heart ailments as the biggest killer in the next 2 years.

10.Breast cancer is on the rise largely due to changing lifestyle & dietary patterns among urban women in India. With fewer women opting for babies and lactating for lesser time they are higher risk.

Early detection is the first step towards cure in breast cancer, so go and book an appointment for mammogram today!!

Top 10 Simple Changes To Improve Your Health

If you understand your health behavior and make these simple changes in your lifestyle, I will assure you that you will enjoy health as well as your wealth.

Here are top 10 simple changes to improve your health:

1. Use seat belts: In the last decade seat belts have saved more than 40,000 lives and prevented millions of injuries.

2. Eat and extra fruit or vegetable everyday: Adding more fruit and vegetables to your diet can improve your digestion and lower your risk of cancer.

3. Get enough sleep: A goodnight’s rest provides the energy you need to make it through the following day.

4. Take regular stress breaks: A few quiet minutes spent stretching  , looking out of the window, or simply letting yourself unwind are good for body and soul.

5. Lose a pound: If you are overweight , you may not think a pound will make a difference , but it’s a step in the right direction.

6. If you are a woman , examine your breasts regularly: Get into a hobit of self examining the breasts every month after your periods.

7. If you are a man, examine your testicles regularly: These simple self exams can spot early signs of cancer when they are most likely to be cured.

8. Get physical: Just a little exercise will do some good. A regular workout schedule will be good for your heart, lungs, muscles, bones–even your mood.

9. Drink more water: Eight glasses a day are what you need to replenish lots of fluid , prevent constipation, and keep your digestive system working efficiently.

10. Do a good deed: Caring for others is a wonderful way to care for your own soul and connect with others.