• It will reduce your mental stress.

• It improves your digestion problem.

• It strengthens knee and ankle joints.

• It reduces menstrual cramps in girls and women.

• It helps to increase your concentration power.

• It helps in fighting with the sleep disorder problem of people.

• It will improve your posture and a healthy spine.

• It will boost up your metabolic rate and thus restore the energy level in you.

• It helps pregnant ladies during childbirth.

• First, sit on a flat surface on the ground with your spine erect and your legs stretched out.

• Bend the right knee, and place it on the left thigh with the help of your hands. Sole of your feet should be point upward and the heel should be close to the abdomen.

• Now, you have to repeat the same step with your other leg.

• With both the legs crossed and feet placed on opposite thighs, place your hands on the Mundra position.

• You should keep the head straight and spine erect.

• Now, inhale and exhale for long and deep and hold the position for a few minutes.

• Repeat the posture with the other leg on the top.

• It improves the balance and stability of your legs.

• It improves your posture.

• It improves your neuro-muscular coordination by aligning the body with the mind.

• It will reduce your stress level.

• It improves the concentration level.

• First, stand straight on the ground with your spine erect.

• Balance yourself and pull you a right leg up, place the right foot on the inner thigh of your left leg.

• Keep your left leg straight and the right leg should make a triangle.

• Inhale and exhale slowly and try to focus on a point straight to your eyes.

• Hold on the position for few minutes and then bring down your right leg in the ground.

• You should repeat this Asana for at least 3-4 times.

• It is one of the best yoga postures to increase height.

• It stimulates our nervous system.

• It improves body posture and the balance of the body.

• It regulates the menstrual cycle in women.

• It strengthens your ankles, knees, thighs, arms, and legs.

• It improves the function of the respiratory and digestive systems.

• First, you have to stand with your feet slightly apart. Your weight should be equally balanced on both feet.

• Your hands should be alongside your body.

• Inhale and raise your hands upwards and interlock your fingers.

• Raise your heels and stand on your toes.

• Feel that your body is stretching and look upwards.

• Now, stretch out your shoulders, arms, and chest up.

• Hold this posture for a while.

• Exhale and return to your initial position.

• Repeat the Asana 3-4 times.

• This posture improves the flexibility of your muscles and enables you to add funds to more complex poses.

• This pose strengthening your spine

• It also improves the blood flow in your spine.

• It helps in the regulation of breathing patterns.

• This pose can relieve your back pain.

• It can reduce your mental stress.

• First, you have to get down onto your hands and knees,  placing each hand directly under its shoulder and each hand under its hip. Point your finger up to the top of your mat.

• Now relax your hand and neck into a neutral position, looking downward.

• You have to move first in to get Kafi spores by breathing in and relaxing your belly towards the floor.

• imagine your breath moving into your lungs and along your back while you lift your chin and chest and look up to the ceiling.  Hold for a few seconds.

• Gentle moving to get cow face pose by exhaling while you pull your belly in towards your spine.

• do the same steps for three to four times.

• This poster strengthens your shoulders and legs ankles and back.

• It opens your hip, chest, and lungs.

• It improves focus on balance and stability.

• It encourages good circulation and respiration.

• This posture can stretch your arms legs neck belly shoulders and ankles.

• It can energize the entire body.

• First, you have to stand erect and spread your legs about 3-4 feet apart.  your right foot should be in the front and the left foot behind.

• Now, turn your right foot onward by 90 degrees and the left by 20-25 degree, make sure the heel of the right foot is perfectly aligned with the center of the left foot.

• Lift your arms sideways until they reach the height of your shoulders.

• Exhale and bend your right knee, such that your knee and ankle form a straight line. Make sure that your knee does not go ahead of your ankle.

• Turn your head towards the right.

• As you move into the pose, stretch your arms further, and join your palms above your head. Look at your palms. Gently push your pelvis down.

• Hold the posture as a warrior. Breathe normally and keep going down.

• Inhale and come up.

• Exhale and gently bring your hands down from the side.

• Repeat this posture on the left side, with your left leg in the front and the right one at the back.

• Gives strength to your legs, arms, lower back, and tones your lower body.

• Relieve pain during mensuration days in women.

• Improve blood circulation in your body.

• It gives strength to your abdominal organs.

• It calms your mind and improves concentration.

• First, you have to stand straight with your legs hip-distance apart and arms on your sides.

• Now, Spread your legs wide apart.

• Turn your right foot out to face the right side of the mat.

• The other feet will turn inward to make a 45-degree angle.

• Do not twist your body; keep it in the center, facing the front.

• Go forward on your right knee making a 90-degree angle; make sure your knee doesn't cross over the toe.

• Let the other leg stretch properly.

• Bring your arms parallel to the floor, stretched wide apart.

• Hold for 15 seconds and repeat on the other side. 

• It builds strength in the back of your body.

• It helps to improve posture.

• It stretches the muscles of the abdomen.

• It helps to lift your mood and energy levels.

• First, lie on your stomach and place your forehead on the floor.

• You can have your feet together.

• Keep the tops of your feet pressing against the floor.

• Place your hands underneath your shoulder, keeping your elbows close to your body.

• Draw your shoulder blades back and down, and try to maintain this throughout the pose.

• Draw your pubic bone towards the floor to stabilize your lower back, and press your feet activity onto the floor.

• With the next inhale start lifting your head and chest off the floor. Be mindful of opening the chest, and don't place all of your weight onto your hands. Keep the elbows slightly bent and keep the back muscles working. Take your hands off from the floor for a moment to see what is a comfortable, maintainable height for you.

• Keep your shoulder relaxed.

• With exhale lower yourself back onto the ground.

• Till 2-4 rounds of inhaling yourself up into the cobra, and exhaling down to the floor. Then hold for 2-3 full breaths, and come back down. 

• Now rest on the floor for a few breaths.

• It strengthens your abdominal muscles.

• It strengthens the muscles of the arms, thighs, and shoulders.

• It improves the health of all organs in the abdomen especially the liver, pancreas, and kidneys.

• It helps in regulating blood flow at the sugar level.

• It toughens muscles of neck, shoulder, and legs.

• First, bring your feet together and your arms on the sides.

• Keep your arms straight and your fingers outstretched towards your toes.

• Start inhaling and as you exhale, lift your chest and feet off the ground ground, stretching your arms towards your feet. Feel the tension in your stomach area as the abdominal muscles contract.

• Let the weight of your body rests entirely on the buttocks. Make sure your eyes, finger, and toes are all in one line. 

• Hold your breath and remain in this position for a few seconds.

• Now exhale slowly as you bring the body down to the starting position and relax. You can perform 3-4 repetitions daily.

• Improve your balance digestion.

• It stretches your hamstrings.

• It reduces stress.

• It increases the concentration power in you.

• It tones and strengthens your abdominal muscles.

• It improves the blood circulation in your body.

• Lie flat on your back on the yoga mat with your hands rest alongside sides.

• Relax in this position for some time and keep breathing normally.

• Now inhale slowly and lift both legs.

• Keep your legs straight and should not be bent.

• Raise your upper body to touch your legs with both hands.

• Try to maintain an angle of 45 degrees.

• Hold your breath and the posture for 10-15 seconds.

• Now exhale slowly and get back to your starting position.

• It activates your thyroid glands.

• It makes the shoulder muscles flexible.

• It elongates and stretches our spine, thus improve our posture.

• This yoga posture is very beneficial for Synosities patients as it opens up your respiratory glands.

• It is very effective in removing headaches.

• It is very beneficial for hypertension patients.

• Lie flat on your back on your yoga mat with your hands rest alongside your legs.

• Hold your lower hip and raise your hip with your legs. Legs should be straight. 

• Take your legs backward, over the head, towards the floor. But if you couldn't make it at a first stretch as much as you could at your initial level.

• Gently, place your toes on the ground. Then, place your arms back on them alongside.

• Hold this pose for at least 1-2 min, breathe slowly in this position.

• As the blood rushes to your head, pace your breath.

• Once you are done, hold your lower hip with your hands and then slowly come back to your initial position.

• It tones the belly and lower abdomen organs.

• It helps us to reduce back pain.

• It increases flexibility in feet.

• It improves our mood.

• This posture builds upper and core body strength.

• It strengthens the lower back muscles.

• First, come to the push-up position.

• Spread your singer wide apart with the middle finger pointing forward.

• Press into your palms.

• make sure that the torso and hips are straight to the body line.

• With the toes tucked, press the crown of the head forward.

• Press the heels back.

• Hands should be straight. Do not bend the knees.

• Now hold in this position for a minute.

• Now slowly come back to your initial position.

What is Good Nutrition?

Why Good Nutrition is Very Important for Growth?

• Carbohydrates and fat give energy for growth and all types of physical activity.

• Calcium and Vitamin D are essential for the normal growth and development of bones in children.

• Iron supports normal cognitive development in children.

• Vitamins help support the immune system.

• Protein builds and repair cells and tissues, and thus help in proper growth.

• Omega-3 DHA supports normal brain function.  

10 Foods For Your Child Growth:-

1. MILK:-

• Milk contains Calcium, Phosphorus, and Vitamin-D which helps and maintains strong bones and teeth.

• Milk has protein which helps to build and repair muscle tissue.

• Vitamin-B3 in milk is used in energy metabolism in the body.

• Vitamin-A helps to keep skin and eye health and also helps promote growth.

• Vitamin-B2 and Vitamin-B5 in milk help your body to use carbohydrates, fats, and protein for fuel.

2. EGG:-

• Each Egg contains 6gms of protein which help in the generation and regeneration of cells, thus helps kids to grow faster.

• Eggs contain Lutein and Zeaxanthin which improve eyes health and reduce the impact of macular degeneration.

• Each egg contains 100mcg of Choline which helps to build the membranes of the cells. It is also important for the development of the brain.

• Eggs contain Omega-3S which helps in early brain development.

• Eggs are rich in Vitamin-D which helps to build the bones of a child.

• Eggs contain the right proportions of fats which is very important for a growing child.

• Eggs contain Vitamin-B12 which is excellent for a child's brain and nervous system development.

• Eggs contain Folic acid which is beneficial for child growth.

3. WHOLE GRAINS:-

• There are many whole grains but some of these are very essential for the growth of a child. 

• Some essential whole grains are Millet, Farro, Corn, Brown Rice, Balck rice, Barley, Wheat Barries, etc.

• These whole grains are the powerhouse of energy and rich in Vitamin-b and Iron which help in the overall growth of children and also boost up his/her immunity.

• Whole grains are loaded with fiber which improves digestive health and prevents constipation.

4. BRIGHT COLOURED FRUITS:-

• Bright fruits are very attractive for your child and they will easily eat it. Sessional fruits of any region are best in this category.

• Bright food such as Mangoes, Apple, Banana, Strawberry, Plam, etc. are very essential for child growth.

• These fruits are rich in Multi-Vitamins and minerals which improve eye vision and help to increase immunity power.

• These fruits contain Potassium which helps to keep their blood pressure normal.

• These fruits are a great way to lower the calorie intake of your child and help to energies the kid and thus make him/her more active.

• These fruits are rich in fibers which help to improve the digestion of your child and also remove the toxins and carcinogens from the body.

5. DRIED FRUITS:-

   

• Dried fruits play a very important role in your child's growth. Adding dry fruits in your child's diet is the best thing you can do as a parent.

• Some of these dried fruits are-

• These dry fruits are rich in potassium, iron, folate, calcium, magnesium, and antioxidants which boost children's immunity power and keep them healthy and free from many diseases.

• Dry fruits have lesser fats, sugar, and more essential nutrients for proper metabolism and it also helps to control the overweight problem of your child.

• Prunes and other dried fruits have fibers, both soluble and insoluble which will improve your child's digestion.

• Almond remove dead skin cells and walnuts prevent dry skin and thus give a radiant and glowing skin for your child.

• Dry fruits are rich in Vitamin-B, minerals which regenerate the blood cells and also give energy and build the immune system.

• Dry fruits help in improving the bone density of your child and making the bones stronger and thus protecting them from excessive wear and tear.

• Dry fruits are rich in Beta Carotine which reduces the anxieties and depression facing by your child.

• These also help to improve sleep and sharpen your child's memory and thus enhance learning and performance.

6. CARROTS:-

• Carrot is a food which your child will surely love for its attractive color which is due to the presence of beta carotene, the antioxidant which is converted into vitamin-A, thus it helps tp improves the immunity of your child.

• The crunchy texture of Carrot helps to clean the teeth and mouth by scraping of plaques.

• The mineral antioxidants in Carrot help to active gums and starts saliva production thus helps to fight with bacteria naturally.

• It improves the vision of your child due to the presence of beta-carotene, lutein, and zeaxanthin.

7. SPINACH:-

• Spinach is rich in Vitamin-C.

• Its also packed with numerous antioxidants and beta-carotene which increases the infection-fighting ability of your child's immune system.

• This vegetable can be incorporated quite easily in your child's diet and it is also cheap and easy to prepare.

• It is rich in Calcium, Iron, Magnesium, Potassium, Vitamin-A, Folate, and many other antioxidants which are essential micro-nutrients for your child's immune system.

• Spinach is healthiest when it is cooked as little as possible, So that retains its nutrients.

• However, light-cooking enhances its Vitamin-A and allow other nutrients to be released from Oxalic acid.

• It is also the best source of Magnesium which is necessary for a healthy immune system and also to maintain your blood pressure levels.

8. BROCCOLI:-

• Broccoli is supercharged with vitamins and minerals.

• It is packed with Vitamin- A, C & E, as well as many other antioxidants and fiber.

• It is one of the healthiest vegetables you can put on your table for your child.

• The rich amount of Vitamin-C found in Broccolli which helps to boost your child's immune levels.

• 100gms of Broccolli can contain up to 89mg of Vitamin-C which is more than a lot of Citrus fruits.

• It is also rich in Bitacarotines and a host of other antioxidants which makes it a perfect vegetable for your child's overall immunity.

• The key to keeping its power intact is to cook it as little as possible and better yet not at all.

• Out of all the keeping methods, steaming is best if you want to preserve the nutrients present in Broccolli.

9. YOGURT:-

• Yogurt is a dairy product made by fermenting milk with yogurt culture.

• It contains Calcium, Vitamin-B6, Vitamin-B12, Riboflavin, potassium, and magnesium.

• Yogurts which are rich in protein, Calcium, Vitamins, enhances gut microbiota, thus offer protection for teeth, bones and help to prevent digestive problems.

• If your child is a little bit fatty, then low-fat yogurt can be a useful source of protein on a weight-loss diet for your child.

• Probiotics present in yogurt may boost the immune system of your child.

• It contains Calcium which essential for the development and maintenance of your child's teeth and bones and also helps to heal the wounds faster.

10. SOYBEAN:-

• Soybean is rich in protein, saturated fats, fiber, antioxidants, Omega-3 fatty acids, and phytoestrogens, thus it a very good for your child's healthy growth.

• Soybean contains Magnesium which helps to increase the quality, restfulness, and duration of your sleep.

• Soybean contains iron and copper which is vital for the production of Red Blood Cells, thus maximize metabolic activity in your child's body.

• Soybeans have zinc, selenium, copper, magnesium, and calcium, thus it helps in keeping the bones stronger and healthy.

• As Soyabin has Omega-3 fatty acids in it, thus it boasts anti-inflammatory effects and plays a crucial role in the brain and eye health of your child.

• Soybeans are a good source of healthy unsaturated fats (with 2 grams MUFA and 5.06 grams PUFA) that can help you lower your child's cholesterol in the body, thus make him/ her more healthy.

• Papaya is a fruit that has a rich amount of Vitamin-C. 

• You can find 157% of the daily recommended amount of vitamin-C in a single Papaya. 

• It originated in Central America and Southern Mexico but this fruit is now grown in many other parts of the world. 

• It contains an Enzyme called PAPAIN which breaks down tough proteins genes in muscle meat and can help in digestion also.  

• Papayas have a decent amount of potassium, vitamin B, Folate, all of which are beneficial for your immune system. 

• It also contains a decent amount of other Anti-oxidants and Vitamin-A. All of these Vitamins and Anti-oxidants makes it a great fruit for boosting your immunity.

• Garlic is one of the most widely used spice for adding extra flavor to the food. 

• For thousands of years, people all over the world have hailed Garlic as an Elixir of health. Its help treats common cold, Flu, and a variety of other illnesses. 

• Despite its notorious odor, this plant actually belongs to the Lily family. 

• Ancient writings show that Garlic was used as an aphrodisiac in India and as a currency in Egypt.

• One clove of Garlic contains 5 mg of Calcium, 12 mg of Potassium, and more than 100 Sulphuric compounds. 

• Powerful enough to wipe out bacteria and infection.

• In fact, Garlic was used to prevent Ganging in both World Wars. 

• Raw Garlic, not cooked or dried is the most beneficial for health. Since heat and odor inactivate Sulphur Enzymes which can diminish Garlic's antibiotic effects.

• It also helps to lower Blood Pressure and Cholesterol and also kills parasites in our body.

• Both Green and Black Tea are packed with flavonoids which is a type of anti-oxidants. 

• Green Tea really exhales Epigallocatechin Gallate(EGCG) which is another powerful antioxidant. EGCG has been shown to enhance the immune system. 

• The fermentation process in Black Tea destroys a lot of EGCG contained in it. Green Tea, on the other hand, is steamed and not fermented, so the EGCG is preserved in it.

• It has been studied, to treat various diseases and may be one of the main reasons, Green Tea has such medicinal properties. 

• Green Tea is also a good source of an amino acid:- L-Theanine which may aid the production of germ-fighting compounds in your T-cells.

• Broccoli is supercharged with vitamins and minerals. 

• It is packed with Vitamin- A, C & E, as well as many other antioxidants and fiber. 

• It is one of the healthiest vegetables you can put on your table. 

• The rich amount of Vitamin-C found in Broccolli which helps to boost your immune levels. 

• 100gms of Broccolli can contain up to 89mg of Vitamin-C which is more than a lot of Citrus fruits. 

• It is also rich in Bitacarotines and a host of other antioxidants which makes it a perfect vegetable for your overall immunity. 

• The key to keeping its power intact is to cook it as little as possible and better yet not at all. 

• Out of all the keeping methods, steaming is best if you want to preserve the nutrients present in Broccolli.

• Ginger is another ingredient that many people have trusted since ages for treating various types of illnesses. 

• It may help decrease inflammation which can help reduce Sore-throat, Joint Pain, Flu, Common Cold, and many other inflammatory illnesses. 

• It may also help decrease Nausea and Vomiting. 

• While as use as many sweet desserts, it packs some heat in the form of GINGEROL which is a relative of Capsessin, this compound decreases Cronic Pain and possessive Cholesterol-lowering properties, which is according to recent animal research conducted in Australia. 

• It helps to immune system perform optimally by boosting it when it is underactive and suppressing it when it is overactive. 

• Research also suggests that Ginger can also help fight drug resisting bacteria also.

• Spinach is rich in Vitamin-C. 

• Its also packed with numerous antioxidants and beta-carotene which increases the infection-fighting ability of your immune system. 

• This vegetable can be incorporated quite easily in your diet and it is also cheap and easy to prepare. 

• It is rich in Calcium, Iron, Magnesium, Potassium, Vitamin-A, Folate, and many other antioxidants which are essential micro-nutrients for your immune system. 

• Similarly to Broccolli, Spinach is healthiest when it is cooked as little as possible, So that retains its nutrients. 

• However, light-cooking enhances its Vitamin-A and allow other nutrients to be released from Oxalic acid. 

• It is also the best source of Magnesium which is necessary for a healthy immune system and also to maintain your blood pressure levels. 

• Citrus fruits are one of the best sources of Vitamin-C. 

• Most people turn to Vitamin-C after they have got a cold that's because it helps to build your immune system. 

• Vitamin-C increases the production of white blood cells which are key to fight various types of infections. 

• A review published in the nutritional journal shows that eating enough Vitamin-C can reduce symptoms or shortening the duration of respiratory infection like the common cold. 

• It may also be useful in preventing and improving outcomes for conditions like Nymonia, Malaria, and Diarrhea. 
• Antioxidants meanwhile can help protect against oxidative stress and prevent damage to your immune cells.

• Some Citrus Fruits are:-

• Because your body doesn't produce or store Vitamin-C, you need a daily dosage of Vitamin-C for continued health. 

• Almost all Citrus Fruits are high in Vitamin-C, with such a variety to choose from it's easy to add this Vitamin to any meal. 

• Red Bell Peppers contains more than 200% of your daily Vitamin-C intake. 

• Besides being a powerful antioxidant, Vitamin-C helps the proper absorption of iron. 

• It is a great source of Vitamin-B6 and Folate. Both these Vitamins and Minerals can help prevent anemia. 

• It helps to improve our night vision. 

• It is one of the highest veggies in lycopene, which has been shown to help prevent many Cancers like prostate and lung. 

• It also helps us to burn more calories. 

• Recent research has shown that sweet red peppers can activate thermogenesis and increase metabolic rate.

• Apples contain a good quantity of all the multi-vitamins like Vitamin-A, Vitamin-B1, Vitamin-B2, Vitamin-C, and Vitamin-E.

• All these Vitamins are essential for the proper function of your immune system. 

• It also contains Pectin which is a type of fiber that acts as a prebiotic. 

• This means it feeds the good bacteria in your gut. 

• A gut bacteria directly regulates the function of our immune system by releasing compounds in the guts that act on our immune cells and modulate their function. 

• Soluble fiber changes the personality of immune cells. 

• They go from being Pro-inflammatory angry cells to anti-inflammatory healing cells that help us recover faster from infection.

10. TURMERIC:-