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NBC Wellness, under diet and fitness provides these useful tips to protect the back and also to do your yoga stretches routine the right way. Most of the yoga classes with more people lack the one on one interaction in which a yoga instructor can provide these important tips.  The first bring navel to spine, shoulders to ears for right posture. Bringing navel to spine and shoulders to ears was a prescribed method for Zen Buddhism in Japan and China since the period 1200 AD. Dogen of the Eiheiji temple in Japan in the 13th century turned this admonition into a waka poem- My nose is in line with my navel My ears are on the same plane as my shoulders and in this Japanese verse written for the Kamakura court on the meditational mood-  In the heart of the night                   The moon framing                            A small boat drifting                        Not tossed by the waves                Or swayed by the breeze   This engages the abdominals and is also important as a posture for meditation. Relaxing the shoulders reduces neck and upper back tension and enables sitting in meditation for longer periods. Engaging the inner thighs is important for mountain pose and for pose of upward facing dog. This also protects the knees and is good for walking uphill and downhill. It is also done in the bridge pose for strong knees. Navel to spine, shoulders to ears, engage the inner thighs are critical three must do advice for healthy yoga and meditation. Other useful tips are to keep the hips a good distance apart in warrior pose, and in downward dog keep the hands turned slightly outwards rather than aligned all in a straight line pose.   ...

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June 21 is designated International Yoga Day by the United Nations. India celebrates International Yoga Day with 35,000 children and adults doing Yoga in central Delhi. Narendra Modi leads the effort to promote yoga for fitness and health. Yoga research centers are being established to improve health and treat diseases such as diabetes alongside modern medicine. Yoga day practice sessions of yoga were organized throughout India, with the participation of millions of people. Yoga Day activities in Paris, France, included a outdoor yoga session below the Eiffel Tower. In his address to the UN General Assembly on September 27, 2014, Narendra Modi said about yoga: "yoga is not about exercize, but to discover the oneness with oneself, the world and nature." It is part of a 5000 year old tradition from ancient India that promotes meditation, spiritual development and health. This ancient tradition is gradually being revived and is useful in India, China, the Middle East, the U.S. and other countries that see the spread of obesity, diabetes and other health problems. It helps improve spiritual concentration of mind, and increases the body's vital energies....

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How yoga, meditation, subtle core stabilisation, pilates and rewiring oneself mentally can support good spinal health. Shown in the picture is the Bridge pose in yoga, a classic that when done regularly is good for spine health, and good for regulating a work day filled with hours using a laptop.

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Focusing on what brings you joy, what you have a passion for (Ikigai in Japanese), and where you can find social support, mindfulness practices, yoga, meditation, healthy habits including eating habits, are all ways of keeping a good immune system as we age.

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To tackle stress it is important to disrupt the narrative and look for things that are positive. Four forms of mindfulness and meditation, yoga, breathing exercises are also helpful ways to tackle stressful days or events. Visualization is another way to do this.

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Gentler workouts and mobility are in, high intensity workouts are out, says this report in the WSJ. With the popularity of mindfulness and meditation, yoga, there is a sense that one can take time to achieve fitness without the high intensity. 

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How Integrative Medicine, changes in lifestyle and diet, yoga and exercize, meditation, no smoking habits, can add up to changes in the nation's health that work more effectively than new drugs to prevent or delay the onset and progression of chronic diseases like diabetes, asthma, heart disease and of obesity, etc that consume 75% of the costs in the $2.1 trillion spent on medical care in the USA. Shockingly 95% of these costs are incurred after the onset of the disease, proving that prevention is simply not an important part of the equation.

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Ellen Barry's interview with Yogi Nagendra in which Nagendra talks about meditation yoga and how it is practiced in India. Nagendra has known prime minister Modi since 1984 and has provided 4 yoga meetings to Mr. Modi and his ministers in Gujarat when he was Chief Minister of the state, till today as prime minister. This Yoga concentrates on meditation and tries to calm the mind as described in the Kena Upanishad (the classics of the Indian philosophy of Vedanta which form the basis of Yoga).

"The eye does not go there, nor speech, nor the mind. It is different from what is known, and what is unknown."

It is through constant and repeated practice that this meditation yoga can through concentration and yearning help one to reach a level of calmness that is a form of samadhi. Samadhi produces a level of calm and serenity mostly unknown to man.

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We live in a period of anxiety, some anxiety is natural but when facing extended periods of anxiety for over 6 months causing distress and impacting day to day life, do something about it, says this expert. About 18 percent of people in America over the age of 18 will suffer from anxiety disorder each year, according to the Anxiety and Depression Association of America. This increases to 28 percent in the course of a lifetime for Americans. Take a walk, reduce alcohol intake because of the association with anxiety, exercize, deep breathing, and yoga. Meditation is highly recommended and a natural way to combat anxiety and stress in life. As anxiety includes an excessive focus on future that we don't feel we control, it helps to let go. In meditation practice start with 5 minutes and deep breathing called pranayama in yoga. Yoga routine with simple basics can be part of the morning exercize. Any yoga studio can help or it can be done at home. Creating a safe space that is calm and healing helps a lot. Medical experts also recommend spending time with nature and natural surroundings. It takes away some of the stuff that is worrying oneself, and shifts attention to the  to the trees, nature outside. Turn off the phone ringer and put away the iPhone. Reduce other activities that crowd one's schedule to focus on calming activities such as these.  At other times read poetry or a book that relaxes, or a program showing scenery on television. Being with other people in settings such as volunteering to help others, and connecting with friends and family in a comfortable setting are also part of healthy living.   ...

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Putting a distance from the negative thoughts of the mind is essential to getting a good healthy mindset. This means not believing what it says. It also means woking hard to be able to change one's life in many positive ways and believing that you frame your own destiny. It is said that a wandering mind is often more of an enemy than a friend, in ancient wisdom. Developing a new calmness, being able to meditate, requires putting a distance from negative thoughts and not believing the thoughts of a wandering mind. This is called cognitive defusion. It is also part of what is needed for yoga and meditation. 

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Strengthening the inner thighs as shown here is really important to maintain strong knees, to protect the knees, and have good stability in walking and hiking, going uphill or downhill.

NBC Wellness under diet and fitness, give these simple exercizes to accomplish this. This includes what are poses similar to ones in yoga routines, such as lying on your back and reaching with fingertips to heels as you lift your legs, and the bridge pose.

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What is the one thing experts say is most beneficial for health? Improving our minds by building self-awareness. Understanding your feelings, motivations and behaviours in more depth, enables us to make better choices. To do this try journaling, meditating, practicing mindfulness or simply making time for self-reflection at the end of the day.

In doing this also pay attention to diversity in eating plant based foods for as many as 30 plant based foods, incorporating different exercize routines that get you motivated and happy, and get a good seven or eight hours of sleep, say these experts in health and nutrition.

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Prime minister Johnson of Britain blames his coronavirus on being overweight. He can now be seen playing tennis at Winfield House, the residence of the American Ambassador. He can also be seen in the Queen's Lambeth Gardens taking a run. Both have been offered to him for use after the prime minister ran into someone at St. James Park. Boris Johnson now says as  word of advice to many middle aged people "Don't be a fatty in your fifties." Take up exercize he says to a generation of men that have just become lazy when it comes to exercize. Other things to be stronger with the virus are healthy eating habits, lots of ancient grains, lentils, fruits and vegetables. Add  yoga, meditation, call it mindfulness if you like, it works, and it is never too late. 

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 A 4.30 or 5.30 wakeup routine where one goes to sleep between 9.00 and 9.30 pm is one that gives time for fitness, a chance to so something for oneself before daylight and before the world wakes up. This report is in Style in WSJ when it should be in the Health and Wellbeing section. Rising early is part of yoga tradition for meditation in India where it is called Brahmamurta (time of Brahma) generally between 3.30 am and 5.30 am in the early morning. It is the time of the Creator of the universe, Brahma.

It is the best time for meditation on Ram, Brahman, on Christ or the Buddha. It can also be used for creative activity and for work that require concentration and clarity of mind. When the whole world sleeps the sage is awake, says the Bhagavad Gita. In Christian churches this is also the time for early morning prayer.

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The WSJ provides an excellent guide to working at home, how to overcome the struggles and get some of the benefits from working at home. A large part of the struggles in working from home is not being able to unplug, and working like you are in an office. Working from office is different because of meetings and office distractions, and one gets less done, maybe 4 hours of decent work in a workday. So that in solo work one would say work 5 hours and accomplish what one would have done in 8 hours at the office.  At home consistently working 5 or 6 hours at a stretch can get a person exhausted and isolated.  Don't look at the clock for it to say 5 pm. Take breaks early, if one reaches ones limit or gets restless it is time to take an extended break or get outside for a walk, or do some stretches, yoga, or something else. Loneliness is another part of the struggles. Important to setup some video calls to make sure you get human interaction. Get some chance to refresh and talk to humans, get some interaction.  Leave stuff such as clearing inbox and less brainy tasks for the evening. Set top 3 priorities for the day or week so you have an idea of progress in a larger task. Time theming is a way to set aside certain days or time periods to get specific things done. Staying physically fit and mentally rejuvenated is the big challenge.  Exercize routines, stretches, yoga, meditation early morning, help keep ones mental and physical health. They are most important. They form the basis for the whole day and lay the foundation for getting things done. This is where the process sets the tone and helps get the best results. Once this is established one can let the ebbs and flow of work motivation and feeling ready to work happen, seeing them as natural, without concern that one won't get done what needs to be done to be effective. ...

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Anxiety problems look different in men than women. Worry and avoidance of certain situations leads to anxiety, which can appear masked as anger and irritabilityfor men. Result could be headaches, musches and aches, and difficulty sleeping. Problematic thinking can result in the anxiety that manifests itself in ways that cover up the underlying situation including depression. This report looks at ways to tackle this for spouses and the use of cognitive behavioural therapy which sorts out problematic thinking, and the use of meditation and yoga to restore healthy mind. Reducing social isolation and increasing social interactions is away to tackle this. In our society with less and less personal interaction, which has worsened with use of tech devices and smart phones, and the tendency for isolation to increase with age as younger generations engage less and less with older ones, the problem is only getting worse. In many situations the anxiety may not be grounded,  and in other situations a problematic thinking process is the fault, and in other situations the thinking can be turned into constructive behaviours to address the problematic fears directly and find there is nothing to be afraid of. ...

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The Mindfulness and Meditation aspects of yoga complement the postures and poses of yoga and the breathing rhythms. Yoga started in ancient India thousands of years ago. The Buddha's writings describe the four forms of Mindfulness vividly in the ancient language of Pali 2500 BC. What Four? The following is how it is described by the Blessed One, the Buddha, when he says it is the only way to find the right path and realize Nibbana, destroy pain and grief. In it a person lives with body contemplation of body, ardent clearly comprehending and mindful, overcoming the grief and covetousness of the world of the body. He lives with felling contemplation of feeling, ardent, clearly comprehending and  mindful, overcoming the grief and covetousness of the world of feeling. He lives with mind contemplation of mind, ardent, clearly comprehending and mindful, overcoming the  grief and covetousness of the world of the mind. He lives with mind object contemplation of mind objects, ardent clearly comprehending and mindful, overcoming the grief and covetousness of the world of mind objects.  Practicing these four forms of mindfulness by saying this with full comprehension along with the poses such as the mountain pose and the balancing pose, in a natural setting, are ways to connect back with oneself, with one's real Self.     ...

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This BBC Travel story about mindfulness, a sort of meditation with nature, and getting close to nature as a sort of healing inside, comes from the southern region of Western Australia, 360 kilometres southeast of Perth. It could have come from native peoples in America, Asia, Africa or other parts of the world. The author visits the Noorang people, part of the 750,000 native people who lived there when the first British settlers arrived there in 1788. Captain Cook had just landed there in 1770 as part of British Navy and Royal Society expedition on the ship HMS Endeavour. Today this is part of the Botany Bay National Park in the Sydney region of eastern Australia. The author visits the streams rivers and hills in the region near Perth as he undergoes a kind of spiritual reconnection with nature. The less the vibration man has the more the mindfulness and ability to connect with nature and the inner self, the author is shown as he lets things go soaking himself in a river. Many native people's rituals and are ways to respect nature and connect to it as to a mother.  In India modern people relate to ancient civilization through yoga and spiritual writings from an earlier period. There too the idea of nature or rivers and mountains as spiritual and healing, strengthening of body and spirit can be seen. The Narmada river flowing from east to west across mountain ranges in India is seen as a spiritual  mother just as rivers are in this story about native peoples in Australia's southern region south of Perth, western Australia. ...

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Laura Marshall-Andrews is a GP, a General Practitioner doctor, in Brighton, England, with a different approach to patients and health care. She takes into account the whole patient, the patient's mental condition, putting back some of the things that reduce isolation, increasing feelings of self-worth, bringing more community and nature interactions of a positive nature that can affect the patient's health. In some situations having a doctor who listens and is willing to take the time to talk to and know the patient, and being aware of the patient's whole condition as opposed to fragmented areas based on fields of medicine can make a huge difference. Don't look for a diagnosis, treat the whole person,  says Laura Marshall Andrews in her new book- What Seems To Be The Problem? She believes social prescribing takes a whole load off the National Health Service in Britain. This includes art, photography classes, dance classes, singing classes. A study by the University of Westminster shows the GP visits go down by 30% and emergency A&E visits by 25% with social activity prescribing. Yoga, meditation, gardening, nature walks, are also part of the same activities that can help people improve how they feel and think and bring the sense of peace in their lives that brings better health with it. In the loneliness and isolation, community dislocations and pressures of life in today's cities, all these activities are immensely important to the idea of whole health of the whole person. Dr Andrews says that if you keep a community happy and creative, then you are not going to need a lot of expensive hospital treatments." "Cum Scientia Caritas" the motto of the Royal College of General Practitioners means Science with Caring. ...

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About half of UK adults reported experiencing high levels of anxiety says the Office of National Statistics for the the first lockdown. During the second lockdown the fatigue coming from that period in March and the higher level of cases is likely to have increased the number of adults experiencing anxiety. Anxiety was experienced from the loneliness and the effect of the coronavirus on work. A quarter of all adults reported increased sleeplessness. Stockpiling, overworking, irritability, micro-managing, and alcohol consumption, are some of the erratic responses to this level of added anxiety. Experts suggest different responses. leadership and incremental change to put the problem into context. Such as in the case of coronavirus the important behaviours that one can control such as masking properly, social distancing properly, ventilating and cleaning the air with aircleaners, using necessary caution in outside exposure by limiting to the essential, and taking nutrients for defence against virus, other actions. After putting these in place the risks can be minimized.  At that point focusing on the present is seen by experts as the right way to respond. Get through this period or this week first, leave the next week or the next period for next time. To do this  baking, reading, hobbies, running, walking, yoga, gardening, and outdoors, a whole range of other activities including watching sports, listening to radio and music, all fall into this. Spending time doing things that make us happy. A good exercise is asking how does this make me feel, am I more relaxed? am I happier? Put things in perspective, is this catastrophising? Is this making it bigger than it is? Can I put away the illusion of control when control requires some higher power such as God. Can I leave that part to God, to the divine. Cognitive behavioural thinking modification is a way of tackling stress, loneliness, and the depression and anixety that feed on each other. Being aware that we may have wrong behavioural responses, asking questions about how accurate our thinking about things that pose threatening situations is, are helpful in tackling the anxiety.   Just breaking the pattern of behavioural responses of repetitive thinking is helpful by engaging in other activities. Meditation is helpful. Yoga is helpful. In this pandemic learning about nutrition and increasing one's knowledge of food, eating and exercizing right, of cooking, is a useful way of turning a negative into a positive.     ...

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Only upto a point does money make a difference and only in an highly unequal society that comes around every 100 years at times like this. This comparison here is with top 10% and bottom 10% when cost of things have gone up tremendously. It is a poor comparison and validates a society that does not value health and character over money. In a more normal situation where incomes are better laid out across the population for decent access to a good life, public investment for health facilities in every town or section of large cities, and looking at people in the middle from 20% to 80% in the income distribution -it is the choices made how much to spend on fruits,  vegetables, ancient grains, and the educational access in a fair deal society that teaches one to make good food choices, avoiding processed foods and eating less meat and poultry, exercizing, and avoiding alcohol and tobacco, meditation, yoga and spiritual life, and use of public health facilities for exercise, can gradually add up to better healthier living at moderate incomes.  ...

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Professor Rose Ann Kenny of Trinity College, Dublin, tells us what we can do to age-proof oneself and live a longer healthier life. Positive attitudes to life are important. Yoga, meditation, mindfulness help. Having people around us, volunteering and finding new purpose in life after retirement are a great help. There could be a difference of about 20 years in longevity and more importantly quality of life effects in how we approach aging.