Category Archives: health

health, spirituality

My Morning Routine – 2024

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This is my ideal morning routine. If time permits.

  1. Bhuta Shuddhi

    Water has memory. I remember seeing a scientific experiment where they take 2 bowls of water. To one bowl they tell all positive things – you are amazing, you are happy etc. To another bowl they tell all negative things. Then they freeze it and after a few hours observe the water molecules – the one with the positive things all have beautiful patterns. The one with negative things are all messed up.

The first step of Bhuta Shuddhi, we hold a little water in the palm and tell a mantra 3 times. Then swallow it. I feel this consecrated water gets mixed up with my body’s existing water and also changes it for the better. We humans are 80% Water.

Then we swallow drumstick balls – in lieu of earth. First I thought these were sand from Vellingiri hills. When I had ordered these in US, they had revealed the ingredients. Sneaky šŸ™‚

Then get to light the camphor and view it upclose. Great for the eyes at the beginning of the day.

Finally get to take deep breaths of the Camphor and finish it off with Ujjayi Breathe.

This is the ideal way to start a day.

When I am short of time I skip it. San when she is short of time does only this. She loves doing Bhuta Shuddhi.

How to learn : This is a course taught by Isha Hatha Yoga. Rs.2,100 – they give the Bhuta Shuddhi kit with this. 1.5 hours only.

2. Nadi Vibhajan

This is the preparatory Asana. Earlier I used to just rush through this, but I take my own sweet time to do each of the poses.

I tell myself, this is off-setting the 8-12 hours of sitting on the computer.

I have seen pilates videos – similar to these asanas – saying it’s good for spine, posture etc. Nadi Vibhajan poses are similar.

This is taught along with the Shambhavi course. I do it daily – since this is the first step before Shambhavi.

3. Eye Exercise

We were listening to the audio book of the biography of an American astronaut. He was bespectacled, but he went through some eye exercises to temporarily get 20/20 vision to qualify on some test.

After hearing that I thought – so my eye sight can be reversed or at least contained. I have short sight ( around 5 ) and long sight ( kicked in after I crossed 40 ). Now I wear expensive progressive lens and dread replacing them.

I came across this nice video from Vethanthri Maharishi – I stare into a computer and phone screen 14-16 hours a day – hoping this exercise should reverse it a bit or at least prevent my eye sight from deteriorating further.

Also I have read somewhere that when the eye sight shifts focus from left to right – the neurons do some kind of handshake between the 2 hemispheres – doing this daily is important – it keeps Alzheimers Dementia at bay apparently.

This one hardly takes 5 minutes. Have added this to my daily routine. Need not pay anything to learn this – the YouTube video below is enough.

4. Anga Mardhana

This was the most hardest yoga I had ever learnt. I would say this is like the Baap of all Yogas. Learning this is enough. No more yoga is needed.

The first time I did this I thought man – how will I ever remember it. There were so many steps to follow.

But Isha Hatha Yoga teachers have a way to drill it into your head. Even after 2-3 years since I learnt this I haven’t forgotten the sequence. And I do this occasionally. Last I did in September last year, then next in Feb 1st week this year.

I find it hard to pack this in every day – my goal is to do this once a week at least – on weekends.

The days I do it – I will feel as if my entire body has become extra flexible. Like rubber.

How to learn : Isha Hatha Yoga Rs.3,500 – it is a 4 day program, 3 hours each session.

5. Surya Kriya

This is the elder cousin to Surya Namaskar – slightly different, much slower but super powerful.

The first time I learnt I had loose motions! The body generates so much heat.

The teacher said please drink Tender Coconut, I was not paying attention and on the last day one of the participants said – oh you should have drank Tender Coconut.

I thought I had eaten something bad for the loose motion.

This is some powerful shit ( hehe ). Seriously.

I try to do this almost daily. It is not as demanding as Anga Mardhana – but it pumps your body with lot of energy for the day.

How to learn : Isha Hatha Yoga. Rs. 3,000. 4 days 2 hours each session.

5.5 Sushanti Meditation

At the end of Surya Kriya, I lie down in the best yoga pose of all – Shavasna – the corpse pose.

Then I do this Sushanti meditation where I take my focus to the energy points.

And I lose count and I restart from where I left out. Sometimes I do multiple times to resume the count.

The mind will keep drifting out and I have to bring it back – that’s how all meditation works.

It is very relaxing. Especially after the intensity which Surya Kriya brings.

6. Shambhavi Maha Mudhra – The Hero or rather Heroine of all!

Prior to Shambhavi I was following Art of Living’s Happiness Course – or Sudarshan Kriya. One problem I had was I needed the guidance for counts. Yes, I can do it myself without the aid but I would lose track and felt unsatisfied.

Luckily Shambhavi from beginning they encouraged to do without any guidance.

It is your preference – either Art of Living’s Happiness Course or Isha’s Inner Engineering – pick any one of them – both are super beneficial to your body and mind.

I had seen an old Chinese Chi Master teaches something similar to that in Shambhavi ( don’t recommend following instead learn Shambhavi from Isha itself ). These are powerful stuff, and if we do it the wrong way it might injure our spine etc.

Creating these vibrations in the body does something positive to the body and mind. Yep – I am not going to scientifically analyse, but I can feel the difference this does to my day.

Also I am reading a book called Pranayama – it talks about the triumvirate – Breathe,Mind and Body – have these 3 interchangeably become the Controller, Controlled and Controlling.

Pretty cool idea. Sometimes the Breathe is the controller, controlling the mind and the body gets controlled. Then the body can take over and control the breath and control the mind. Then the mind can take over and by controlling the body, control the breathe.

Shambhavi takes 20-25 minutes. I try not to miss Shambhavi – to me it is like brushing teeth daily. It takes years and years of practise to do this right and to reap its benefits.

Preparatory Asana, Anga Mardhana and Suriya Kriya – all these Yoga is to prepare the body and mind so one can do Shambhavi Perfectly.

The days I do Shambavi and the days I don’t do Shambavi – the difference is like day and night.

Thank you Sadhguru for teaching this to me / us. Ever grateful to you.

How to learn : Inner Engineering Rs.4,000. 7 online videos to watch before the day of initiation, then 2 days. 4 hours on day 1, 9.5 hours on day 2.

Worth every rupee of it.

My take on Shambavi : You might not believe in Sadhguru ( he is least bothered on what we mortals think of him šŸ™‚ ) but learn this gift he has given us. Increasing the positive energy in the body and mind – automatically pushes out the negative stuff from our body and mind – and this allows us to do amazing things in life. And we can have a healthy successful life / career / relationship.

If Sadhguru is too “off-putting” then you can do Sri Sri Ravi Shankar’s Happiness course. Different set of Kriya – but similar effect.

Also the course fee- Rs.4,000. A Buffet in Whitefield will cost Rs.1,500 for one person. And in Buffets we are happy only for the first 15 minutes. After that we regret eating too much, regret paying the fat bill, regret rest of the day, regret the next day morning šŸ™‚

I would say all the courses Isha charges are way too less.

6.5 Chakra Meditation

Shambhavi clears up the mind and makes it ready for meditation. The mind is nicely primed after Shambhavi – and now I have started doing Chakra meditation.

The point of yoga is to prepare one for meditation. Not long life or healthy living! That is the by-product.

I read a book – 5 Tibetans – he describes a routine like Surya Kriya – and he also spoke about meditation.

I have tried various meditations.

Had learnt TM – in college. Then learnt Shahaj Samadhi from Sri Sri’s Sister from Art of living. Last one I learnt was Heartfulness. I practise occasionally Sahaj – when I wake up in the middle of the night and try to go to sleep.

One problem with Sahaj is – I was given a bheeja mantra to bring back my mind after it starts wandering. And this Bheeja mantra that I got reminds me of a person who generates unpleasant feeling in me – and I have to fight it. Like they say – dont think of red apple and mind can’t just stop thinking of it.

Later I tried my hand at Heartfulness meditation. It is quite good – app is also there. And they ask you to use heartbeat for bringing back the mind.

Like Sushanti meditation – just need some node to come back to – otherwise let the mind freely wander. That’s all meditation is – from my learnings of so many techniques. It is quite simple.

I find Chakra meditation better as I get a sense of where I am during the meditation. Rest of them I do not get a sense of whether I just started meditation, or I am in the middle game or end game!

Here I know – ok, I have been in Manipura for quite sometime, let me move to the next one.

Chakra meditation asks you to focus on the 7 chakras.

Root Chakra – Muladhara

Sacral Chakra – Swadishtana

Solar Plexus Chakra – Manipura

Heart Chakra – Anahata

Throat Chakra – Visudha

Third Eye Chakra – Ajna

Crown Chakra – Sahasrara

Goal of meditation – according to me – is to give the mind a free run to do its thinking. Give it a full playing field – let it play its heart out. Good thoughts, Bad thoughts, Happy thoughts, Unhappy thoughts – all will come in full force. Hear them out. Then the mind will settle. Ok this guy is listening to me – and these thoughts will not be a burden anymore.

7. Shanmukhi Mudhra

I have been suffering from Tinnitus from my child hood. It’s a ringing in my ear that I hear constantly. It gets worse when I have cold – and I become partially deaf. I have got punishment in school because I did not hear the teacher’s instruction properly.

Shanmukhi Mudra is supposed to cure Tinnitus the marketing material said. I signed up. It hardly takes 5 minutes. This is to be done as the last routine. Also I should give a 7 day break after doing this every 21 days.

And I keep skipping this – sometimes I feel I am doing my morning routine way too long and skip. I am not consistent – Tinnitus is still there – perhaps it is kept at bay. Have to get consistent with this.

How to learn : Isha Hatha Yoga, Rs.1,000. 1.5 hours 1 session.

This is the order in which I learnt all these tools

2015 – Sudarshan Kriya ( but stopped practising )

2017 – Shambhavi MahaMudra

2019 – Bhuta Shuddhi and Shanmukhi Mudra

2020 – Anga Mardhana

2021 – Suriya Kriya

2023 – Eye Exercise

Without Anga Mardhana it takes an hour to do my routines.

With Anga Mardhana – She-bang as I call it – it takes 2 hours. This day – whatever problem I am working gets resolved. Guaranteed. Have seen it every time I have done a She-bang

Makes me super human šŸ™‚

What Next?

I have almost learnt all the courses Isha has to offer in their satellite centres – in Whitefield.

I have been wanting to do Shunya for a very long time. But I have to go Ashram for this and be cut off from the world for 4 days. Once I even registered and paid but could not go. This gets filled up immediately in Isha Yoga Center, Coimbatore. Perhaps I might do it in US, Tennessee centre this year.

health

Cardiovascular Snapshot at 47

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I will be 47 next month. Here is a snapshot of my vitals.

I use Apple Watch and the below measurements are from that.

My Cardiovascular fitness is very poor. Below Average in fact.

  1. VO2 Max : 29.7.

This is Low. Rock bottom – as per Health app.

2. Cardio Recovery : 24BPM

Couldn’t find enough material on how apple has computed this and how I can interpret.

3. Resting heart rate : 70 BPM

I have High Blood Pressure ( 130/90 ) – haven’t measured in a while.

MENS RESTING HEART RATE CHART
AGE18 -2526 -3536 -4546 – 5556 -6565+
ATHLETE49-5549-5450-5650-5751-5650-55
EXCEL’T56-6155-6157-6258-6357-6156-61
GOOD62-6562-6563-6664-6762-6762-65
ABOVE AV66-6966-7067-7068-7168-7166-69
AVERAGE70-7371-7471-7572-7672-7570-73
BELOW AV74-8175-8176-8277-8376-8174-79
POOR82+82+83+84+82+80+

Resting Heart Rate for WOMEN
Age18-2526-3536-4546-5556-6565+
Athlete54-6054-5954-5954-6054-5954-59
Excellent61-6560-6460-6461-6560-6460-64
Good66-6965-6865-6966-6965-6865-68
Above Average70-7369-7270-7370-7369-7369-72
Average74-7873-7674-7874-7774-7773-76
Below Average79-8477-8279-8478-8378-8377-84
Poor85+83+85+84+84+84+

4. Hang test : 30 seconds. Way lower.

“…males to the standard of two minutes, and females to a minute and halfā€¦at the age of forty!”

5. Heart Rate Variability : 30ms. Ideal should be 35ish.

So what next for me?

  1. Increase my Vo2 Max. I have started doing HIIT – High Intensity Interval Training – once a week for 30 minutes. Apple Watch has this option.
  2. Have to take lot of stairs. Back in Bangalore – our office is in 5th floor ( vehicle parking is -2 : 7 floors if I take stairs), Home is in 4th floor ( 3rd floor, vehicle parking is -1 ). Currently in Dallas since we work out of home and hardly there are any stairs to take. I think my Vo2 Max will not improve.
  3. Have to carry weight. There is something called Farmer’s carry – fill 2 bags with heavy weights and walk around the home.
  4. Continue Hanging. Will try to add 1-2 seconds more hang time every week. Have to take it up to a minute somehow.
  5. More runs. Will target daily 10k.
  6. Will start Pushups and planks.
  7. Will start skipping after I get back to India.
  8. I have weights back home – will add to my routine.

Let me post my numbers after 6 months. Apr 2024. Let’s see if I have improved on the above numbers.

Diet, health

What I learnt from fasting for 30 days

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Few of my Muslim colleagues and friends were starting the month long Ramzan Fast.In Tools of the Titans book I had read how the health nuts go on long fasts and the health benefit they get.

I had to jump into the fray. 
I started researching on the month long 12 hour fast without food or water. I knew I could manage without food but water – that was the big doubt I had. I am someone who always goes around with a water bottle in hand.
Here is the story on what I discovered in the 30 day fast. 
 
Keto State
First some Biology.
There are 2 mechanisms how energy is distributed in the body.  The first is the normal one. We eat food – and the Carbohydrates gets broken down to glucose and blood carries this to all parts of the body. When glucose content is low we feel depleted and low on energy. Body refuses to move, brain usage slows down – and it will start searching for the next food – and the whole cycle repeats. 
However, when things are not normal – when food is scarce – an alternative energy distribution mechanism called the Keto State will kick in. In the early Neanderthal humans – when a drought or famine comes along or there is no more game to hunt –  these pre-historic humans will have to go for days without food or water – they cannot sit still and complain but they have to migrate or travel longer distances to find food. During these emergency situations the body then starts breaking the stored fat and produces ā€œKetosā€. These Ketos give the energy to move and also burn their brain cells to find new territories and fend off hostile predators and environments. 
The performance of both mind and body is enhanced – significantly.  Otherwise because of lack of Carbohydrates if the human body had shut down – we as a species would have got eliminated long back. 
This enhanced state is the ā€œKeto Stateā€. Body burns Fat instead of Carbohydrates. 
This is the same thing that happens during Full Marathons – after the runner depletes the stored glucose between 24-28 KMs – they come across this wall when the body has to start burning Fat. If they cross this barrier – then they can keep running – even beyond the 42KMs – even 100+ in a day.. what Ultra Runners do regularly.
My experience in Keto State

Once the body switched to Keto state –  I had a  certain euphoric feeling throughout the day and I felt always energetic and alert. I had dropped coffee – being a diuretic I was sceptical of having coffee during fasting. Yet did not experience any slow down or lethargy in spite of no caffeine in the blood. 
At times for longer periods during the day – I felt the exact ā€œclear mindednessā€ I get after running for 2 hours / a hour long Sudarshan Kripa / dip + meditation in Isha dome – It was amazing. 
I seemed to have tapped into an infinite energy source within myself. Once I went on a marathon training session from 10AM to 4:30 PM. Around 1PM the participants took turns for lunch. I kept going. Even at 4:30 I was still going strong. I am someone who gets drained after a couple of hours – not a human interaction types person – meetings and trainingā€™s mentally drain me. I was pleasantly surprised it was the same me – that too running on empty.
Another time – I had to walk around a bit – and around 1:30 PM I was totally drained. I think morning whatever little carbs I ate – got used up and body was shutting down. The next meeting was at 2 and I found a chair and slumped into it. Took a quick nap and once the 2PM meeting started – I had a tremendous burst of energy. Kept going till evening. 
Yes, there were some down moments in this as well. 
First few days in the evenings I will get a mild headache which went off after breaking the fast. Did get angry and irritated more than my regular quota. Also noticed in a few people who were fasting were getting irritated and were short tempered. Or could be it was me – the world gets coloured with the vision of ourselves.  Started my regular Sahaj meditation and it was brought under control. Had to start using Mouth wash twice a day – to fend off the bad breath. Other than these there were no other issues I faced.  
The Vegetarian Faster

Fasting is the only way to get to Keto State. We have to starve the body of Carbs. I picked this from Paleo diet –  they eat Fat and only fat and they completely avoid Carbs. 

It is tough for a plant eater. To get to Keto state fast – one has to cut down all carbs and switch to a fully fatty diet. Fat is in abundance in meat. Vegetarians get fat mainly from Milk products and Egg. If you are a Pure vegetarian – Eggs are a no go. If you are a Vegan – even milk is a no go. I donā€™t think Vegans can go to Keto state. 
I am in the path to be a Vegan – so had cut down on Milk and Egg. My morning cup of coffee is my only milk intake. Eggs are rare. 
I had to go back to my Milk and Egg diet. Milk in the form of Paneer, Butter and Cheese. 
I will wake up around 5:00 AM and stuff myself with Paneer, 2 Eggs, Sprouts, Butter with 1 bread, a banana and chug half a jug of water. After a week I reduced to half of what I was eating. I will try to finish it all off before 6:00 AM. I was not following the strict sunrise to sunset my Muslim friends were following – but from 6AM to 6PM or to 7:30 PM depending on when I get home.  
Dinner I will eat a roti or two with some Chenna or Paneer based Sabzi – and will have lots of veggies, sprouts, soaked peanut, fruits etc. 
In my research Sprouts and Dates are a must – and are the magic food that kept me going. Once I broke my fast in the evening, but did not eat sprouts. Dinner was not ready and I felt drained and almost slept off without eating dinner.. Later I made sure I eat the sprouts both times of the day. 
Is this healthy?
I should have done a blood test before and after. Kicking myself for not having done it. There is scientific evidence on the cleansing of accumulated toxins these intense fasts do. I checked my weight before and after – remained the same. Might have dropped in the middle. 
However, it is not to be done for elongated periods of time – beyond a month. Then the returns diminish and might end up hurting the fragile ecosystem of our body. Paleo dieters should do the carb free diet once or twice a year for a month. 
Another tweak I am doing going forward is to reduce Carb Intake. Swap the portions of Rice and Side dish. That is Side dish takes over the Center plate, and rice moves into a cup where the side dish was. 
Fasting is present in every religion – Hindus typically do it around Moon cycle – planning to adopt this in my routine. Christians have Lent. Muslims have Ramzan. Jains have even more intense fasts – 24 hours I believe. 
I will be back in 2018 and will do the the Ramzan fast. So I can continue dishing out such dialogues as ā€œI am a Buddhist, who fasts like a Muslim and listens to Shiv Slokhasā€.
New Achievement unlocked in Game of life.
health, tips

5 simple tips to fight Flu

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The media is doing what it does best – spreading fear and panic. So here is my little post which is an anti-dote in these scary times. Some tips for increasing your immunity – so when flu gives you a visit, it knows it is not welcome.

1. Orange Juice & Fruits.
Fruits have become really expensive – nowadays Doctors are cheaper than Apple ( the fruit šŸ˜‰ ). However packaged juices are cheaper than fruits if you do the Cost benefit analysis.
Try and get juices that claim they have no sugar and no preservatives. I do however remember reading that Vitamin C by itself does not help fight flu – but there are other good things – anti oxidants, Vitamin C, fiber – so over all it is good for a healthy you – and it is tasty too.
2. Japanese Shower
Take a hot bath and once you are done – in the end – take shower in the cold water. While taking a hot bath the pores open up and blood flow circulation increases in the skin. When suddenly cold water hits your body, the pores start contracting, and blood is forced to rush deep into your system – carrying with it nourishing oxygen and anti bodies. This is very effective and fun.
3. Pranayama
It takes 2 minutes but this is the most effective of all – I do this while reading the headlines of the newspaper in the morning.
Remember the 10-10-10 rule.
First set : 10 times breathe slowly but firmly through left nostril with right nostril blocked. Repeat with right nostril.
Second set : 10 times breathe a little more faster and with more force through left nostril.Repeat with right nostril.
Third set : 10 times inhale through the left nostril, exhale through right nostril and reverse.
4. Stay away from fries and chaat
8/10 times whenever I ate those delicious fried bajjies, or paani poori outside I have caught cold. You can try rice bran oil for frying ( but do not reuse ) and relish the same sinful stuff at home – cheaper and comparatively healthier.
5. Wash hands constantly
I once heard a NPR podcast about the correlation between number of heartbeats and the lifespan of an animal. The only species which defies this is humans – whose number of heartbeats is less, but their average lifespan is disproportionately higher.
The reason they gave was that humans wash their hands. Simple as that. All the epidemics enter through hand-mouth/eyes route.
Have soap dispensers in all the basins – and yes, you should use anti bacterial soap – just washing hands with water is not going to be of much help.
6. Bonus – Aerobics

This is the panacea to not only fighting flu – but to most of the ailments which might trouble us. If you think about it there is no way of fighting flu alone – your whole body has to be healthy – that will ward off lot many things – bad cholesterol, back aches, stiffness, excess fat build up.
So friends let us not wait till New Year to get healthy, this is the right time – we are being brainwashed with Swine flu scares by the media. Instead of reading reports and worrying, let us hit the healthy lifestyle button.