Yoga for Everyone

 It’s time to roll out your yoga mat and discover the combination of physical and mental exercises that for thousands of years have hooked yoga practitioners around the globe. The beauty of yoga is that you don’t have to be a yogi or yogini to reap the benefits. Whether you are young or old, overweight or fit, yoga has the power to calm the mind and strengthen the body. Don’t be intimidated by yoga terminology, fancy yoga studios and complicated poses. Yoga is for everyone.

10 Yoga Poses You Need to Know

The building blocks of yoga are poses. These are good ones to learn as you build a regular yoga practice.

These 10 poses are a complete yoga workout. Move slowly through each pose, remembering to breathe as you move. Pause after any pose you find challenging, especially if you are short of breath, and start again when your breathing returns to normal. The idea is to hold each pose for a few, slow breaths before moving on to the next one.

Child's Pose

This calming pose is a good default pause position. You can use child’s pose to rest and refocus before continuing to your next pose. It gently stretches your lower back, hips, thighs, knees and ankles and relaxes your spine, shoulders and neck.

Do it: When you want to get a nice gentle stretch through your neck spine and hips.

Skip it: If you have knee injuries or ankle problems. Avoid also if you have high blood pressure or are pregnant.

Modify: You can rest your head on a cushion or block. You can place a rolled towel under your ankles if they are uncomfortable.

Be mindful: Focus on relaxing the muscles of the spine and lower back as you breathe.

Forur-Limbed Staff Pose

This push-up variation follows plank pose in a common yoga sequence known as the sun salutation. It is a good pose to learn if you want to eventually work on more advanced poses, such as arm balances or inversions.

Do it: Like plank, this pose strengthens arms and wrists and tones the abdomen.

Skip it: If you have carpal tunnel syndrome, lower back pain, a shoulder injury or are pregnant.

Modify: It’s a good idea for beginners to modify the pose by keeping your knees on the floor.

Be mindful: Press your palms evenly into the floor and lift your shoulders away from the floor as you hold this pose.

Mental health

 Key facts

Affordable, effective and feasible strategies exist to promote, protect and restore mental health.

The need for action on mental health is indisputable and urgent.

Mental health has intrinsic and instrumental value and is integral to our well-being.

Mental health is determined by a complex interplay of individual, social and structural stresses and vulnerabilities.

Concepts in mental health

Mental health is a state of mental well-being that enables people to cope with the stresses of life, realize their abilities, learn well and work well, and contribute to their community. It is an integral component of health and well-being that underpins our individual and collective abilities to make decisions, build relationships and shape the world we live in. Mental health is a basic human right. And it is crucial to personal, community and socio-economic development.

Mental health is more than the absence of mental disorders. It exists on a complex continuum, which is experienced differently from one person to the next, with varying degrees of difficulty and distress and potentially very different social and clinical outcomes.

Mental health conditions include mental disorders and psychosocial disabilities as well as other mental states associated with significant distress, impairment in functioning, or risk of self-harm. People with mental health conditions are more likely to experience lower levels of mental well-being, but this is not always or necessarily the case.

Determinants of mental health

Throughout our lives, multiple individual, social and structural determinants may combine to protect or undermine our mental health and shift our position on the mental health continuum.

Individual psychological and biological factors such as emotional skills, substance use and genetics can make people more vulnerable to mental health problems.

Exposure to unfavourable social, economic, geopolitical and environmental circumstances – including poverty, violence, inequality and environmental deprivation – also increases people’s risk of experiencing mental health conditions.

Risks can manifest themselves at all stages of life, but those that occur during developmentally sensitive periods, especially early childhood, are particularly detrimental. For example, harsh parenting and physical punishment is known to undermine child health and bullying is a leading risk factor for mental health conditions.

Protective factors similarly occur throughout our lives and serve to strengthen resilience. They include our individual social and emotional skills and attributes as well as positive social interactions, quality education, decent work, safe neighbourhoods and community cohesion, among others.

Mental health risks and protective factors can be found in society at different scales. Local threats heighten risk for individuals, families and communities. Global threats heighten risk for whole populations and include economic downturns, disease outbreaks, humanitarian emergencies and forced displacement and the growing climate crisis.

Each single risk and protective factor has only limited predictive strength. Most people do not develop a mental health condition despite exposure to a risk factor and many people with no known risk factor still develop a mental health condition. Nonetheless, the interacting determinants of mental health serve to enhance or undermine mental health.

Mental health promotion and prevention

Promotion and prevention interventions work by identifying the individual, social and structural determinants of mental health, and then intervening to reduce risks, build resilience and establish supportive environments for mental health. Interventions can be designed for individuals, specific groups or whole populations.

Reshaping the determinants of mental health often requires action beyond the health sector and so promotion and prevention programmes should involve the education, labour, justice, transport, environment, housing, and welfare sectors. The health sector can contribute significantly by embedding promotion and prevention efforts within health services; and by advocating, initiating and, where appropriate, facilitating multisectoral collaboration and coordination.

Suicide prevention is a global priority and included in the Sustainable Development Goals. Much progress can be achieved by limiting access to means, responsible media reporting, social and emotional learning for adolescents and early intervention. Banning highly hazardous pesticides is a particularly inexpensive and cost–effective intervention for reducing suicide rates.

Promoting child and adolescent mental health is another priority and can be achieved by policies and laws that promote and protect mental health, supporting caregivers to provide nurturing care, implementing school-based programmes and improving the quality of community and online environments. School-based social and emotional learning programmes are among the most effective promotion strategies for countries at all income levels.

Promoting and protecting mental health at work is a growing area of interest and can be supported through legislation and regulation, organizational strategies, manager training and interventions for workers.

                   :- Self education ✨

I’d always seen my dad use Photoshop, and I was curious to learn. So in 7th grade, I scraped together my allowance and bought a copy of Photoshop for Dummies.

Through hours of practice, along with reading that book and online tutorials, I learned the basics of editing images in Photoshop. While I’m still no image editing wizard, my basic Photoshop skills continue to serve me to this day. And it was all because I chose to pursue that first learning project on my own.

It wouldn’t be the last such project, either. Since then, I’ve taught myself HTML, drawing, painting, and even Spanish.

Plus, I have the confidence to teach myself any new skill that interests me or is useful for advancing my career. My early approach to self-education was rather haphazard, but I’ve since learned a lot more about how to effectively teach yourself new things.

In this post, I’m going to share my favorite lessons for educating yourself on any subject. We’ll start with a look at why self-education is such a valuable skill. Then, we’ll move to a process you can use to start your own self-education adventures.

Credentials Are No Longer Enough

There was a time when having a college degree was enough to secure a good job. But with more people graduating from college than ever, you now need other ways to differentiate yourself.

While there are many ways to stand out in a job interview, one of the best is to demonstrate that you’re self-directed and motivated. And I can’t think of a better way to demonstrate these qualities than telling the interviewer about a new skill you taught yourself.

Compared to the other applications with the same degrees, GPAs, and extracurriculars, a self-directed learner is bound to stand out.

How to Educate Yourself

Learning is a highly personal process, and the array of subjects to learn is vast. Therefore, it’s difficult to give an exact set of steps for self-education.

But the following process should get you off to a very good start, particularly in areas where new independent learners tend to struggle.

Identify What You Want to Learn

The obvious first step to learning something new is to pick a skill or subject. You probably have a vague idea in mind already, but I encourage you to make it more specific. This way, you can better track your learning progress.

For instance, let’s say you want to learn piano. “Learn piano” isn’t a very helpful goal — it’s much too vague. What exactly do you want to learn? To play a few of your favorite songs? To play in a band with your friends? To become the next Carnegie Hall soloist?

These all fall under “Learn piano,” but they’re very different goals requiring different amounts of effort. You can see, therefore, why setting a specific learning goal is so important.

Besides being specific about what you want to learn, you should also determine why you want to learn it. As with building good habits, you shouldn’t decide to learn something just because your friend or mom or some guy on the internet said so.

Rather, you should choose learning goals that are personally meaningful. This could be to help you advance in your career, but it could also be pure curiosity. Regardless, you’re more likely to stick with a learning goal if you have a clear “why” in mind.

 How to lose weight in 30 days at home

1.Add Protein to Your Diet

When it comes to weight loss, protein is the king of nutrients.

Your body burns calories when digesting and metabolizing the protein you eat, so a high-protein diet can boost metabolism by up to 80–100 calories per day (1Trusted Source, 2Trusted Source)

A high-protein diet can also make you feel more full and reduce your appetite. In fact, some studies show that people eat over 400 fewer calories per day on a high-protein diet (3Trusted Source, 4Trusted Source).

Even something as simple as eating a high-protein breakfast (like eggs) can have a powerful effect (4Trusted Source, 5Trusted Source, 6Trusted Source)

2. Eat Whole, Single-Ingredient Foods

One of the best things you can do to become healthier is to base your diet on whole, single-ingredient foods.

By doing this, you eliminate the vast majority of added sugar, added fat and processed food.

Most whole foods are naturally very filling, making it a lot easier to keep within healthy calorie limits (7Trusted Source).

Furthermore, eating whole foods also provides your body with the many essential nutrients that it needs to function properly.

Weight loss often follows as a natural side effect of eating whole foods.

3.Avoid Processed Foods

Processed foods are usually high in added sugars, added fats and calories.

What’s more, processed foods are engineered to make you eat as much as possible. They are much more likely to cause addictive-like eating than unprocessed foods (8Trusted Source).

4. Stock Up on Healthy Foods and Snacks

Studies have shown that the food you keep at home greatly affects weight and eating behavior (9Trusted Source, 10Trusted Source, 11Trusted Source).

By always having healthy food available, you reduce the chances of you or other family members eating unhealthy.

There are also many healthy and natural snacks that are easy to prepare and take with you on the go.

These include yogurt, whole fruit, nuts, carrots,and hard-boiled eggs.