Blog - Page 35 of 92 - Pragya Bhatt

Travels Yoga

Start Running Regularly in 2020: 5 Easy Tips

December 20, 2019

My tryst with running started a decade ago in the Infosys gym. It was called Chisel and they played peppy music. We were only allowed 15 minutes on the treadmill at a time.

At the end of 2006 I was onsite for 6 months. Days in Ipswich were dark and cold. I walked into the office in the dark and by the time I left it was dark again. I would arrive early – workout at the gym and then head to my desk. Over the weekends I would brave the biting cold and go running before my roommates were up. I used to joke that I was the only brown person running on the streets of Ipswich.

Now it’s been more than a decade of running. While not a member of any running club, I have participated in quite a few runs, even making it to the Hall of Fame of the Go Heritage Runs! I enjoy running now, but it wasn’t always so. When I think over all these years I realize that there are a few things that helped me in inculcating the habit of running into my lifestyle. Hopefully some of these will help you too.

After completing the Ooty edition of the Go Heritage Run. June 2017.

With my running buddies. Better than alarm clocks to get you up and out of of the house for a run. Both Aruna and Ashima have moved to other cities – and are sorely missed.

After a GHR run in Srirangapatnam. At this point I’d say this is my running uniform. November 2017.

1. Designate a day.

For me it’s usually Sunday. Having a specific day ensures that you get to it. If I want to go out with friends I’ll do it on Friday night. Even if I go out on Saturday, I’ll come home early and make sure I’m up for my weekly run. If you don’t designate a day, you’ll end up postponing your runs indefinitely.

2. Pick a uniform.

Over the years I’ve realized that I tend to gravitate towards the same purple ASICS tights and pink Nike running top. They fit well, keep me warm and I love the way they feel! It can get embarrassing also, like when I wore the same thing to the Go Heritage Run in Srirangapatna and Ooty, which were a few months apart.

3. Don’t compete.

I’ve seen a lot of new runners trying to compete with the seasoned ones in terms of timing and distance. They’re just setting themselves up for failure. Running requires dedication, devotion and consistency. And rhythm. Focus on cultivating your own unique, sweet rhythm. Once you discover this rhythm, you’ll be doing long distances easily and blissfully.

4. Choose a good playlist.

For me this is essential. The wrong music slows me down and bores me. Something bright and peppy keeps me going. I also love a touch of seasonal favorites. These days a few Christmas-y songs, in two months a few love songs. I generally use Gaana or Wynk.

5. Use Runkeeper.

It’s nice to be able to track how much you’ve run. You can pace yourself, see your route, and even compare your runs with previous ones. It gives me a sense of accomplishment and also encourages me to run more.

Admittedly, the first few Sundays will be hard, but once you get into the swing of things it will become a habit. You will relish calm Sunday mornings when everyone is asleep and you get to watch the city waking up, enjoy the sunrise. You haven’t enjoyed breakfast unless you’ve had it after a solid 5 km run. Do yourself a favor and in 2020 spend one morning a week running and see how just one day can transform the rest of your day.

Last year I wrote this blog after my first 10 km run. I talk about how I manifested a life full of vibrant good health and a focus on fitness. Looking at the photos fills me with all the nostalgia in the world!

Now if you’ll excuse me, I’ll go for an evening run!

I wish!

1 Comment

Yoga

Tight Hips & Deep-Seated Insecurities: A Connection

December 14, 2019

The Anjaneyasana helps in releasing deep-seated fears, insecurities and trauma. Which is the reason it can be an uncomfortable posture for many practitioners.

Most of my students have super tight hips. This often lead to back pain (another thing just about everyone has) and knee/ankle pain. Common causes for tight hips are a sedentary lifestyle, seated jobs, bad posture, wrong shoes etc.

The Anjaneyasana is one of the most effective asanas to combat these problems. In gym/fitness class parlance it is also called the low lunge pose. When done correctly this posture helps to loosen up tight glutes and hamstrings. It also provides a gentle stretch to the psoas and the hip joint. You can also use props such as bolsters, blocks and chairs to enhance the benefits of the posture.

If you’re following me on Instagram or Facebook, you know that in the past few years my interest has gradually turned towards the internal benefits of a regular asana practice. The fact that yoga helps is no longer debatable. Now we are trying to study the impact yogasanas have on your mental makeup.

The Connection to Deep-Seated Emotions

The Anjaneyasana brings deep-seated fears, traumas and insecurities to the fore, making the practitioner uncomfortable. This is because when we are in the low-lunge we are actively stimulating the muladhaara chakra which is located at the base of the spine. This chakra is connected to our sense of survival, security and independence. When this is threatened, the resulting emotional upheaval is stored in the hip area.

For detailed step-by-step instructions for this asana, refer to my book Beyond Asanas. It is available for Kindle too! The book has beautiful photographs done by Joel Koechlin and an insightful foreword by Kalki Koechlin.

Start in Ashwasanchalanasana.

Lift the torso so that the spine is perpendicular to the floor.

Finally lift the arms up and explore your limits through deep inhalations and sinking further into the pelvis.

For more effective yogasanas for back pain check out this blog from my archives. I’ve illustrated several asanas with detailed descriptions too.

0 Comments

Books

The Reading Life (#readingwithmuffy)

December 12, 2019

I wish this bookshelf was mine, but alas! It sits at the Penguin office in Delhi. Every time I visit, I get to pick books from it for my personal reading. My own kid in a candy store moment.

I’m always behind on my reading. At any given point in time I’m reading (at least) three books. I read on my Kindle, on my Kindle app on the phone and on the Juggernaut app. Along with these I have random pdfs on my laptop. Also – my bookshelves are overflowing with books ‘I will read next’. Always so much to read and so little time.

A few weeks ago in a moment I was feeling particularly ambitious, I announced to a close friend that I wouldn’t buy any books in 2020. Instead I’m going dive deep into my bookshelves. I’ll make it a point to read books that I own and haven’t gotten around to reading yet. One book a month. Once I’ve read it, I’ll decide whether to keep it or donate it to Blossoms. This should lighten my TBR pile, and ensure that I actually read and don’t just hoard books. I’m also going to look at this as being a way to sift and sort through the thousands of books I’ve accumulated over the years.

I also love a good reading challenge. I feel it adds more depth and variety to my reading. While I love gravitas of something like ‘A Small Town Sea‘, I also relish the light and airy world of Regency Romances replete with the dukes and their unwilling mistresses! So when a fellow blogger (Shalini of Kohl Eyed Me) floated the #readingwithmuffy challenge in a group we’re both a part of, I thought it would be a great way to expand my reading horizons. Plus there’s a prize at the end of it! Which bookworm doesn’t want a prize to read? Below is the challenge. If you can recommend any books for the various categories – please do! I’m always on the lookout for interesting recommendations.

1 Comment

Yoga

Adho Mukha Svanasana: Downward Dog

December 11, 2019

I was talking about pets the other day with some of my friends. One of them has recently adopted a dog and the other one is also planning on getting one. All of us know a dog lover or two. All of us know a downward dog lover or two too (#yogahumor)!

In ‘Beyond Asanas‘ the first chapter is about the downward dog pose. When researching this posture I looked at dog-lore from different cultures. My goal was also to unearth dog-related stories in our mythology. And sure enough – I found a few stories – two of which have made it into this chapter. In one story a dog helps Lord Indra and in another story a dog is granted admission into heaven after the battle of Kurukshetra.

The Downward Dog is a challenging posture. The most common challenge I see with students is the inability to lengthen the spine. Many beginners are in a hurry to place the heels on the floor, and this compromises the form of the lower back.

How To:

Place your hands and knees on the floor, shoulder and hip width apart.
Spread your fingers wide on the mat and press the hands down firmly.
Start to straighten your legs.
Lift and extend your tailbone up and out.
Extend the torso by extending the spine.
Lengthen the back of the legs as you push the heels into the floor.
Relax the neck, face and shoulders.

It’s a good idea to start in Vajrasana because your legs are together – which is how you want them to be in the final posture too.

In this position position you need to make sure that your wrists are right under should shoulders. And here you can also separate your legs about hip width distance, making sure that the ankles and knees are in one line.

Notice the length in the spine. Things you must watch out for: allowing the shoulders to sag down close to the ears, a curve in the thoracic and lumbar spine, and bent knees. Watch this video to learn how to correct these alignment issues.

You can use props such as a wall, blocks and a rope to help you in aligning the posture. I’ve written a few helpful hits about how to improve this posture in ‘Beyond Asanas: The Myths and Legends Behind Yogic Postures’. Those of you who follow me on YouTube may remember this video I made in 2016. It’s a great video for beginners, because of the detailed explanation of how to get into the posture. Do check it out – it will surely help.

I’ve listed out at least 10 benefits of this asana in the book. However, there are contraindications as well, and those have also been described in ‘Beyond Asanas’. Pick up your copy today.

I’ve never had a dog, but I’m not impervious to their charms. If you’ve been following this blog, you’ve met Aston. He makes my time in Pune a little more fun, a little less lonely.

[Credits

Makeup: @makeupbyhennaanbaree

Photos: @khan.clicks deavalin_david_dsouza]

0 Comments

Yoga Books

The Last Month of the Decade…

December 9, 2019

After a long and dusty ride, I’m finally back in Bangalore.

It was a wonderful 8 days at SVYASA. Yesterday I graduated to taking the vital statistics of a few patients and gave them health advice. I also corrected postures during the asana classes. During my free time I managed to study for the upcoming semester exams. So all in all I had a good time.

December is always an interesting month for me. Possibilities are in the air, there’s bonhomie, everyone wants to do something ‘before the year ends.’ For me it’s a time for lovely morning runs through the fog around the lake, cozy practice sessions in my living room, and meeting up with friends in warm cafes. I actually take out warm socks (yes even in Bangalore!) and spend hours catching up on reading. I make a point of reading ‘A Christmas Carol’ and watching it too! Many Decembers ago I read Nora Robert’s ‘In the Garden‘ Trilogy and my December felt divine.

More to come in the following days about how I’m ending the year. Bear with me, and do check-in every once in a while. Meanwhile, I leave you with a clip of a little bird that was trying to get into my hostel room at SVYASA. A friend told me it’s a barbet. Another told me it is attracted to it’s reflection on the mirror – it’s mating season and it wants to mate!