Back Strengthening with Yoga – Part 1

Folks Firstly a very Happy new year 2022 !

From the last 2 weeks in 2021 and first week of Jan 2022, I was sort of experiencing back pain and muscle spasms .

As it the number of cases are peaking I was looking for solutions from an alternative therapy side . I found some useful physiotherapy / yoga exercises that I started practising and thought It would be useful for you folks too!

Remember to consult your doctor / physician before trying out these exercises if there is severe pain or discomfort. Yoga/Physiotherapy is not a cure but a preventive cure to back pain or escalating the muscle from going soar.

Here are some from my archives : All these exercises need to be done on a flat surface with a comfortable yoga mat spread on the floor or ensure the surface is flat on the bed and you are lying on your back . All exercises can be done thrice ( 3 times )

Tail Bone Lifting

Both legs to chest , Alternate leg to chest lift

Both knees spinal twist ( right and left )

Lying on the Stomach exercises:

Right knee to the side for 5 mins

8 Yoga Poses You Can Do In Bed Before You Sleep - DoYou
Source : Internet

Cat and Camel Stretch

Exercises for low back pain: Detailed, easy to follow illustrations.

Push ups

Video: Modified pushup - Mayo Clinic
https://www.mayoclinic.org/healthy-lifestyle/fitness/multimedia/modified-pushup/vid-20084674

2 pillows under the hips and bend the knee and lift hip

No More Knee Pain! - Dance Spirit

Lie on the stomach and hands behind & lift chest up

Exercise for Iliocostalis Muscle Pain Syndrome | Osteopath in Hatfield

IBM Digital Influence Program – Richard Ivey Case Study


The Digital Influence program had been launched in February 2010, after almost eight months of planning. Seventy-five software subject matter experts (SMEs) were selected to help the firm achieve its desired objectives.

On August 16, 2011, in dialogue with Roshni Sengupta, Digital Strategy and Marketing manager, IBM Software Group, India/South Asia, (see Exhibit 1), Bajaj asserted that IBM’s achievements, though commendable in such a short time, were not unexpected.

However, the objectives of the digital influence strategy—an increase in brand perception and the creation of technology evangelists— remained to be achieved.

Within a year, in 2011, share of reach for all the brands had improved substantially. Lotus had the maximum rate of increase at 1,933 per cent, followed by Information Management (IM) with 421.8 per cent.

Although the percentage increase was as per the projections, Bajaj was hesitant about declaring victory at this point.Was the model sustainable? What challenges did IBM face in the implementation process? Would the current plan of operations help IBM gain market space and create technical evangelists?

Read the case study here >>
https://www.coursehero.com/file/64958142/IBMs-Digital-Influence-ProgramW13109-PDF-ENGpdf/

Realize your soul’s fullest potential and power

Thailand Trip 2008
Location : Thailand :

Creating a sacred space for your soul power retrieval

Imagine if there is a space in your heart to retrieve your souls vibrational essence or signature power – what could that power be?

Many of us know that we are spiritual beings in a human form , so it is obvious that we have a signature spiritual blueprint of the divine within us!

It is all waiting to sprout and bloom within us and it is upto our own choice and intention that we allow ourselves to realize our own ‘Beingness’ potential.

What difference would that make in the way you live your life and, in particular, the way you see your major life challenges? That new perspective could shift your entire life — for the better. – Rob Schwartz

As our soul is made up of flesh and blood its connected to the five elements or ‘Panchamahabhootas’ namely – Fire, Water, Earth, Ether and Air .

We can do a small invocation prayer to the five elements and pray to these elements to take us into their space that has infinite potential and infinite power to help you express yourself in the truest and most authentic way in this lifetime.

The inner guidance given to me at this point in time is to first create a space that helps you connect to that power and potential in your heart.And you can define the imagery or visualise a form that is best suited for you to grow and develop yourself. This the masters or the light council call it your divine blueprint or sacred innerspace that can manifest in the outer space.

You can make it as beautiful and serene and add play and color to your imagination and bring to life the characters and roles that you might be playing if you were to be in that most authentic version of “U”.

This photograph reminded me of the vision that I had long back about my life’s blueprint and I invite you to envision yours! Let me know how it goes for you!

Crystal mandala grids for relationship strengthening

💕 Strengthening your relationship with loved ones with Reiki crystal grids
We did a relationship strengthening grid for a client- involving their children and themselves and to bring them together into a state of balance and harmony.

A grid for Strengthening the relationship with self and God to receive Unconditional Love ,Inner Peace and Money

What we focussed on :

– Strengthened the relationship
– Bonding between parents and children
– Enhanced the trust between parents and children and invocation of cultural awareness
– Return back to family values
– Open communication channels And linkages
– Establish support in relationship matters – Love, forgiveness , mercy
– Enjoy more often , do things together 💕💕💕

Photography by self . Location : Vivanta by Taj , M G Road,Bangalore

My souls calling through Mandalas

When I started on mandala art workshops in the corporate I was questioning myself on whether this will really work and what value can I offer to my participants and inculcate a feeling of joy and happiness..

Today I ticked one line item from my bucketlist – “Do a workshop with the worlds largest search platform” ( a no brainer- I say ! )

This workshop was for their India team for well being and for experiencing mindfulness and this came true today!

Over 15+ participants took 60 mins from their busy schedules and took a deep dive and “searched inside themselves” and found creativity , concentration and focus and peace within *This workshop was In collaboration with Ozone Inc

Thank you @ozone_inc !

I got to understand my true purpose when I started experiencing joy after serving audiences and seeing their faces lit up when they found their “Aha” moments !

What is your soul’s true calling or true purpose? What are you currently doing about it?

breakthebias #breaktherules #happyinternationalwomens day2022

The Law of Attraction

Ask and it is given – Abraham Hicks

Sourced Photography : Purchased Stock Images Copyrights @ 2021

The law of attraction is, in some ways, similar to the power of positive thinking. You must think positive thoughts and try to eliminate negative thoughts in order for it to work.

However, instead of working solely based on thinking positive thoughts, it requires you to actually imagine yourself as already having whatever it is you desire.

With the power of positive thinking you would say, “I know I can become wealthy.” With the law of attraction, you would close your eyes and imagine what your life would be like if you were already wealthy. You would picture yourself living in the home of your dreams, taking the vacation you’ve always wanted, or owning everything you’ve always hoped to own.

There are two theories as to why this may work. One group says there are magnetic forces all around us. If you think positive thoughts, you attract things to you like a magnet. If you think negative thoughts, you repel them – pushing them further and further away.

The other group claims that the theory is good in principle, but only because it works on the same principle as the power of positive thinking. If you think positive thoughts, good things naturally happen.

If you’re skeptical about the theories regarding mystical energy flows and magnets, it’s understandable. Many people have a hard time grasping the concept, and for those people, it can sometimes hinder their use of the methods.

However, you don’t have to believe in the mystical side of it to actually take advantage of the techniques. Like the power of positive thinking, the law of attraction can work simply by helping you turn negative thoughts into positive ones.

Let’s say you lost your job and now you are homeless. Most people who are homeless are constantly thinking negative thoughts. It’s natural. Most people in a situation that bad would feel negative.

They think things like:

  • “Why me?”
  • “This sucks. I will be homeless forever!”
  • “Man, why is everyone else warm and cozy in a home, and I’m freezing on the streets?”

Those are negative thoughts. They put that person into a constant state of depression. When you are depressed and angry, it’s hard to get anything done. How can you change your situation when you feel hopeless? You can’t. Unless you change your thinking, you’re stuck!

However, if that person would spend some time each day imagining themselves with a good job they really enjoyed, living in a lovely home, their bills paid and food on the table, they would probably feel a little more hope. In fact, the more often they pictured it, the more real it would become to them.

Once their brain finally began to see that situation as “possible”, they would probably become passionate about making it happen. Because their brain finally believes it really is possible to have that kind of life again, they can shift out of their negative mode and into a positive one.

Someone who is depressed and negative cannot function well. Many people who are severely depressed cannot even get out of bed! But when you begin to picture yourself in a better position and your brain begins to believe it could happen, you will work much harder to make it happen.

I don’t know which group is right. What I do know is that the law of attraction certainly does work. Whether there are invisible energy forces at work, or just good old fashioned brain training, the law of attraction can make a difference in your life!

Lava bracelet and mala

Here are some of the metaphysical and healing properties of lava rock or basalt :
Brings physical and mental strength and courage
Raises energy levels
Increases Libido
Calms emotions
Enhances Creativity
Brings Stability
Helps with anger management
Considered to be a fertility stone for women
Considered to be anti-bacterial, anti-viral and disinfectant
Cleanses Negativity.

Perfect way to wear lava stone as it should typically, be worn in a way that it touches the skin directly, such as the bracelets and necklaces, so nothing will block the absorption of energy.

Lava Stone is a grounding stone that strengthens one’s connection to Mother Earth. It gives us strength and courage, allowing us stability through times of change. It provides guidance and understanding in situations where we may need to “bounce back”.

A calming stone, it is very useful in dissipating anger.As its name would suggest, the stone comes from the core of the earth. … Known for its grounding and calming healing properties, lava stone is great for stabilizing the root chakra.

When the root chakra is stabilized, you feel safe, anchored and more positive.More importantly, for anxiety, lava stones introduce grounding qualities into your life which help calm your emotions. It’s an intense energy, but a calming one. On a spiritual level, lava stones bring stability. Due to the strong connection to the earth, wearing lava stones grounds you, keeping you calm and humble.
(Courtesy : Internet sources )

26 health related tips that women aged 20-39 need!

This article is about women’s health.



What they need and they should be doing to be fit and healthy at any age?
There are hundreds and thousands of articles, books, media sources and materials available in the world that tell us how to stay healthy. How many of us have time to research, read and scour this multitude of information? Further, how do we trust all the information available out there? This article has done all the work for you. Of course, not every tip or piece of worldly advice can be put on these few pages but the most important information is here. Keep a copy and hand this out to all the women you know, it is for every female aged 1-100.

From age 1-10

Staying healthy and starting healthy habits begins the minute we are born. What can we do for those at these young and tender ages? Mothers begin by breast-feeding. They can introduce healthy items at meal times when babies are ready for solid food. Required immunisations need to be kept up to date. From birth through young childhood, the intake of a chewable tablet vitamin supplement must become part of their daily routine. Be sure to watch what ingredients are in those children’s multi vitamins you purchase. Your paediatrician or family physician can advise you of the proper vitamin supplement needed for your child’s specific body type and physical condition. Starting with healthy eating and lifestyle habits in young childhood sets the stage for your child’s good health into middle childhood and the adolescent years.

Ages 11-20

Good health is critical for young women. It ís important to remember a few key things about this age group. The young girl/woman will be experiencing a growth spurt, which may be accompanied by what is known as growing pains. Healthy habits will assure her full attention span and enough energy to participate in school activities and classroom learning. Her body is also preparing for the beginning of menstruation. Puberty begins and the brain starts its process of sending messages to the hormonal system and the reproductive organs begin to develop. Good nutrition along with a vitamin supplement will also ready her body for excellent reproductive health and potential child bearing. Most importantly, by the age of 20 if she has developed these few health habits, the young woman is likely to carry those into her adult years.

Ages 20-39

If a female person is developmentally on course and is dedicated to maintaining optimum health, she should remain healthy into her later years. These years of 20-39 are when women become busy with careers and/or having children or starting a family. Many experts agree that this is also a time when women will postpone or neglect their own health in order to provide care for others. Remember, you are not going to be able to provide much help, care or assistance for others if you yourself are ill, exhausted or nutritionally deficient. Let’s discuss how women can avoid this trap and insure their own good health.

i Eat healthy foods. Avoiding unhealthy fats and consuming raw fruits and vegetables go a long way in staying nutritionally stable.
ii Watch your dieting habits. While there are many diet plans out there, the simplest is almost always more effective. Watching portion size and the ingredients (fat, calories and sugar) in foods will often net the best weight loss results. It is wise to note that losing or maintaining your desired weight means one thing, there needs to be more calories burned than what has been consumed. This can be accomplished with:
iii Exercise. Whether you are a regular attendee at the local gym or you workout at home, there are certain types of exercise that will benefit you the most. One exercise routine must raise your heart rate (cardiovascular health). Another should include free-weights or weight lifting in some form (bone health and strengthening). Additionally, walking, dancing and swimming can tone the body. Weight loss in pounds alone will make you happy when you step on the scales but most women want that loose skin (abdomen, underarms, and thighs) to tighten up as well. If you just can’t find the time to exercise, try these activities:
iv Park in the last open parking space far away from the storefront and walk.
v At home, grab some large juice bottles that have the indented areas for carrying or milk jugs and do some curls.
vi Take the stairs instead of elevators in public places
vii Take a stroll through your neighbourhood every night after dinner
viii Visit your gynaecologist every year for a PAP test (more often if your doctor suggests or your last one came back with an abnormal result). PAP tests are essential towards maintaining a healthy reproductive system. They are used to detect cervical cancer and infections among other things.
x Perform your own self-breast exams.
xi Make an appointment at age 39 for your first mammogram.
xii Take regular multi vitamins every day. Add other supplements including calcium, Fish Oil and Vitamin C. Do some research on the types and amounts of vitamins and/or supplements you could be taking. I found vitanetonline.com to be very helpful for this kind of information. Also, it has been found that women in these childbearing years are lacking in the amount of folic acid they need. Insufficient amounts of folic acid have been linked to birth defects of the brain in newborns. These birth defects can be avoided if a woman takes sufficient amounts of folic acid before she conceives and during the early, first trimester of pregnancy.
xiii Not least of all, are these tips to good health that most informational sources rarely mention.
xiv Find a spiritual path or connection. These are highly personal so I won’t offer any suggestions. Women have chosen a religion, nature, prayer, rituals, a quiet room and many others to find that place within self where they can be at peace.
xv Keep your mental health a priority. Talk to a professional therapist if you need some guidance or direction.
xvi Avoid unhealthy relationships. If you are being abused in any manner by anyone, seek help

While all these tips for the age 20-39 group will keep a woman in optimum health, most of these need to be implemented and continued into the later years as well.

Ages 40-100

These are the years that many women claim that they become wiser. Some even claim that it is the best time of life they ever experienced. The tips for the 20-39 age groups hold true for women beyond 40; some exceptions would include the advice on folic acid intake, the amount of weight carried in the free-weight exercise routines, the limitations of exercise that may create falls, accidents or injuries and the PAP tests. Regular PAP test examinations usually ceases around 80 years of age but ask your doctor first.

From ages 40-50 a woman can expect pre-menopausal symptoms. Again, the changes that occur in any woman’s life can never be set at a certain age. There are women that may never have any disrupting symptoms of menopause. Other women may begin menopause at age 40 others might be near 50. Some women may become post-menopausal at age 45 and others at age 52-55. No matter what the age of onset or completion, menopause happens. Be sure to talk to your doctor about remedies for the symptoms of menopause. There are hormone replacement therapies (HRT) as well as some natural supplements to ease menopause. Taking soy isoflavones, in capsule form, have recently been regarded by some women as helpful in decreasing their hot flashes.

While awareness of the importance of calcium and its consumption should be well established by age 15, many older women still don’t find it a concern. Osteoporosis (bone weakness) can begin to occur as early as age 35. By the time you get into this age group of 40+ and you haven’t been caring for your calcium needs, you might expect by age 60 to see the results in your body. We have all seen the women with humps below their neck at the spine. We have seen the stooped walks and heard of women in this age group having falls that break their hips and other bone structures. This is a result of weak bones. There are also hereditary factors that play into whether or not we get osteoporosis. Take your calcium !

In summary:

1. Keep exercising but know your limitations
2. Continue getting mammograms
3. Keep eating healthy. If you like gardening, that’s light exercise and you can eat healthy too.
4. Stay socially active


Women are living longer. We are living longer because the importance of diet, exercise, vitamin and supplement intakes and other information has become easily available. But living longer is not necessarily a good thing if the QUALITY of our lives is not taken into account.

If you follow these tips and commit yourself to making healthy lifestyle choices then all your years can be filled with happiness, peace and good health.

What every woman of 45+ years needs to know about Hormone imbalances?

Hormones are chemicals, which transfer information and regulate many processes throughout the body. They serve many important functions in our lives. For women there are many specialized female hormones that affect them from the beginning of life right into old age so it is important to learn as much as possible about them.

40 Plus and All is Well: Balancing hormones – the ovaries and oestrogen
Source : 40plusalliswell.blogspot

As we grow up from childhood and begin to develop, hormones once held dormant, begin to be released and cause many changes in physical appearance. There are also many internal differences as well. Female hormones are responsible for all the specialised development that a girl goes through in becoming a woman. The process usually takes around four years and in this time varying hormone levels can be difficult to adapt to. As the process begins, the hypothalamus begins to release hormones that will in turn trigger another endocrine gland, the pituitary gland, to release two other hormones. These two hormones are luteinising hormone (LH) and follicle stimulating hormone (FSH). These are sent to the ovaries, which are then stimulated to create their own female hormones.

Pituitary Gland - Anatomy and Physiology | Endocrine System
Source :

Female hormones are also necessary in regulating a womenís menstrual cycle, allowing her to give birth. The main hormones produced by the ovaries are progesterone and estrogen. These along with LH and FSH have a large role in a womenís natural cycle. Hormones take a drastic change when a woman becomes pregnant as well. Estrogen and Progesterone levels remain high in the body during this time. There are many different hormones as well. Each hormone involved in pregnancy serves a vital role in this complex cycle.

Inverted Balance – Headstand Pose in Yoga

After a pregnancy, hormone levels yet again take another drastic change, reverting back to normal levels. This can be difficult for some women to adapt to and there are a number of negative symptoms that are believed to be caused by the many hormonal changes occurring in the body. Female hormones and their affect on emotional and psychological behavior are still not very well known however.

Women undergo another change in hormone levels at around the age of 45-50. At this point the ovaries become unable to produce normal amounts of female hormones. This is known as menopause. When the process begins there may be irregularities in the menstrual cycle until finally it ceases altogether. This can have a negative effect on many aspects of health as estrogen serves many functions including protecting the heart and bones. There are also various other negative side effects caused by menopause such as hot flashes and bone loss. There are however, a number of ways to treat the side effects including with hormone replacement therapy.

Hormone replacement therapy may even be able to protect against osteoporosis and heart disease however this therapy requires a balance that should be discussed with your doctor.

From the very beginning of life, female hormones have a great effect on a woman’s life. They shape appearances, make having children possible and are responsible for many important experiences for a women. Knowing all you can about these important parts of your body is important in keeping healthy.

What are you ready to let go?

Last night marked the first Full Moon of 2022 and here’s what it could mean for you and me :

It’s the perfect time to start thinking about what you want to let go of or release from 2021.

Ask yourself: what’s holding you back? What do you need to shake free of so you can move forward on your spiritual path?

I was woken up from my sleep at 5:45 am to go and watch her set from the balcony and I witnessed this phenomenon and felt very blessed and overwhelmed with joy 🤩

This year I’m going to focus on what brings me true and release anything that brings me down or weighs me down.

I’m letting go of those modalities and practices that helped others but did not bring my soul the true Joy and sparkle ✨ ✨ ✨ ✨

What are you ready to let go?

Decluttering challenge starts today ! Join me on a 21 day challenge to decluttering your home !