Growing old gracefully can only be achieved by women who have strong, pleasant and magnanimous characters. Mudras, Postures, eye exercises and facial exercises go to make you graceful and beautiful. Besides it breathing exercises attribute a lot to a healthy and beautiful body. Acquire grace, good posture and balanced body, which will allow you to pursue your hobbies like sports, beauty competition, dancing models etc. Grooming your beauty refers to beauty preparations, massage, patting and plucking. Cherishing your beauty applies to guarding the health of body and mind. Get rid of face fat and reduce double chin: The chin lift exercise is an efficient way to lose double chin fat and overall toning of your face. The best exercise for a toned face is to smile. Smile often, as your facial muscles get stretched, which in turn helps to lose fat from your cheeks. Here are a few facial exercises that will help you achieve your goal faster and effectively: *The chin lifts: The chin lift exercise is an efficient way to lose double chin fat and overall toning of your face. It stretches your jaw, throat, as well as neck. You can do this either sitting or while standing. start by lifting your head upwards towards the roof; make sure your eyes are fixed upwards. Now tighten your lips and hold for 10 seconds. *The lip pull: This one is for your cheekbones. Either sit or stand and try to lift your lip up, and simultaneously push the lower jaw out. Do it for 15-20 seconds to properly feel the stretch. *The Fish Face: It's similar to pouting for a selfie, but the difference is that this exercise helps in toning your face whereas pouting doesn't do much in comparision. Sit on a chair with your back straight, try to such in your cheeks and lips, hold for 5 seconds and then try to smile. *The blowing air exercise: This exercise will give your face a leaner look. Stand straight with your spine erect and then tilt your head backwards. Then pull your lips and try to blow air out from your mouth. *Smile: The best exercise for a sleek face is to smile as much as you can. When you smile, all your face muscles get stretched, which in turn helps to lose fat from your cheeks. How to Deal with Osteoarthritis? Osteoarthritis is an old age degenerative disease of the joints. This ailment of the knee joints can be treated by holistic treatment. According to experts, pain is due to a chronic tendon tension, muscle spasm and irritation of exposed nerve endings. With holistic treatment the tension and spasm is released. And when the muscles are spasm free, the knee joint bones come back to their normal position. The space within the knee joints widens gradually and the patient is able to lead, a pain free life. In most cases, the results are predictable, and the treatment is well accepted. In this treatment exercise and massage are the most effective treatments. Practical workout for healthy, active long-life Effective Lifestyle/workout for healthy, active old age: Preface Active childhood & adolescent; Being physically active during adulthood is particularly important. Home remedies from your kitchen spices; Foot sprain; Sore throat; neck pain, Backache, Gardening; Backache; Damaged Knees- Treatment for the damaged knees; Household cleaning floor and washing clothes can be exercise for arthritis knees, hand fingers and thumb: Exercises for Strengthening Muscles of Calves and Groins for the treatment of the inflamed Arthritis Knee: Sticking to a Healthy Life-style; Running up and down stairs Simple Stretching exercises - Yoga; Meditation; Life-style and Immunity; Yoga combines body poses (asana) breathing technique (pranayama) and meditation; Transform yourself with Yoga. Introduction: My accident of July 2005 was amazing; Find your right exercise routine; being physically active during adulthood is particularly important; Acupressure is one of the therapies of Yoga; Naturopathy and Home Remedies; Keeping myself active to face the challenge of old age; Successful Ageing’; Balance your exercise routine between cardio and weight loss training, Full –on exercise sessions; How you treat your body affects how healthy you are –; Yoga - Physical exercise and ‘asana’ Surya Namaskar; i) The simple Surya Namaskar is known to have a lots of health benefits; ii) . Another simple stretch for painful foot and back pain, common ailments of this generation; iii) Better posture starts with your feet; Growing old gracefully;Workout Routine- My workout routine is divided into 3 sessions. Sleeping hands and fingers, also toes are cured by exercise. Aching Wrists, Fingers & Arms; Massage therapy. Carpel tunnel syndrome, Fist rotation, Acupressure. *Exercise for sleeping Hands: This can be done anywhere. 1. Sit in a straight comfortable position. 2. Stretch your arms straight in front of you at the level of the shoulders. 3. Spread your hands and bring one over the other. Hold for the count of five. 4. Separate the spread palms and shake for the count of 5. 5. Form fists after shaking. Bend the fists down towards the corresponding wrists. Hold for the count of 5. 6. Bring back your fists to the straight position. Unfold the fists and shake your hands for the count of 5. Fold into fists and repeat the bending of fists and shaking of hands 10 times. This is a sure remedy for sleeping fingers. The First Session of workout, The session is 45mts. to one hour. Chapter 1. Starts stretches as soon as I wake up. I. Wakening of the Spine: Spine stretch; II. Physiotherapist Exercises for the damaged Knees; III. Stretching exercises- 1. Nose touches the Knee; Intense forward stretch; and calf stretches; 2. Legs, foot and ankle; Exercises & massage: For Sleeping Feet 3. Legs and feet exercise; 4. Exercise articulates the ankles and toes. 5. Stretching your foot while massaging; Chapter-2. Massage Therapy: I. Massage every part of the body; 1. Face & cheek exercise. 2. Face massage; 3. Wrinkles; 4. Face & Neck Massage; II. Facial massages: i). Exercise for Horizontal & Frown lines; ii). Exercise For frown lines; iii). Eyes Lines; iv). Chin lines; v). Horizontal lines; Self-Massage- self- healing technique; Rubbing; Kneading; vibrating; massage therapy; Head and hair massage; Scalp Massage; Massage for Tunnel syndrome; III. 1-2. Neck and chin massage; 3. Neck exercises 1 to 5; 4. Hand Massage; 5. Massage for far hands; 6. For sleeping hands and fingers; Chapter: 3. I. Gentle strengthening .exercises For Hamstrings and your lower back; Exercise-1; 2. Chakki exercise; 3. Butterfly leg exercise; 4. Sitting Groin Stretch-Cobbler Pose; 5. Simple version; II. Good Posture Exercises: 1. Tilt Pelvic; Grip; Pawanmukta asana; Lower leg posture Chapter 4. I. Strengthening and stretching- 1. Arms, Shoulder, & Hand exercises; 2. Neck & shoulder exercises; 3. Neck stretching & strengthening exercise; 4. Flying exercise; 5. Upper & lower back stretch; 6. Fist rotation; 7. Rubbing nails exercise; Chapter: 5. Acupressure and Pranayama: Acupressure treatment; Acupressure treatment for swelling bags under the eyes; Mudras; Pranayama; Some supple postures;Meditation Mudra; 2. Vaayu Mudra; 3. Apaan Vayu mudra; 4. Vaayu Shaamak Mudra; 5. Kapha-naashak or Pitta-naashak mudra; 6. Apaan Vayu mudra; 7. Shunya mudra; 8. Prithvi mudra; 9.Jal Vardhak; 10. Vaayu-shaamak or Vaayu mudra; Asana to Reduce belly fat: 1. Shayan-Paschimottanasana: 2.. Uddiyana Bandh: Pranayama done with finger locks (mudras); Chapter: 6. Some of the most important Pranayama-1. Bhastrika Pranayama; 11. Kapalbhati Pranayama; 111. Anuloma-Viloma Pranayama; IV. Pranayama for cleansing the Stomach: (Plavini Pranayama; V. *Pranayama for Headache, eye-sight and memory: (Murchha Pranayama); VI. *Kevali Pranayama; VII. *Shitkari Pranayama; VIII. Some other poses for health benefits; 1. Kneeling Pose; 2. Lion Posture: (Shing Asana); 3. Whistling Pranayama; 4. Laughing Exercise; Second Section of my workout: Timing - (20-25mts) Chapter 1: 5 minutes walking, jogging and marching on a spot; Ten to fifteen minutes of gentle stretching exercises and jumping; I. Cardio Workout -1. Walking/Running; 2. *Running- in- place cardio circuit: 3. Jumping; 4. Climbing stairs on a stool; II. Upper arms (Slimming or developing): 1.& 2- Clapping: exercises: while jumping on a spot. .3. Flying Exercise III. Standing Postures: 1. Arms stretch; 2. Arms rotation exercises; 3. *Upper Body Twist or Torso Twist; Exercises such as squats, Lunges, chin ups; Chapter 2. I. Exercise to stretch and develop the quadriceps, the hamstrings, the gluteus (muscles in the buttocks), as well as the hip muscle. 1. Squat: 2. Chair Pose: (Squats) 3. Overhead Squat: Lunges (kick-back) II. Stretching & Strengthening Exercises- 1 Stretches and massage to cure cramps: 2. Stretching your foot while massaging; 1. Increase your height; Extreme back bend and Forward Bend; *Spinal cord Stretch: 2. Extreme back stretch; 3. Vrishasana (one of the poses of Surya- Namaskar) – Sun Salutation; 4. Extreme back bend stretch to stretch the spine while standing; Mountain Posture III. Neck Syndrome.- Neck extension exercises; 1. Neck rotation; 2. Eye & Neck Exercises 3. Back of the neck stretches: (Basic stretches): i) Neck Turn; ii). Jaw Tuck; Third workout session: Timing - (30-35 mts) Chapter 1. I. Yogic Exercises for Strengthening Muscles of Calves and Groins - Leg stretch in forward bend; Advance postures of alternate legs stretch on forward bend – Downward dog posture- a) three legged down dog; b) Downward facing dog pose for shoulder stretch; II. Sitting on both bended knees- Vajrayana: Poses of Vajrayana-1. Varjasana; (Hare pose, Seal poise, Shell pose) 2. Manduk Asana; 3. Siddhasana; 4. Extreme back stretch on bended knees; III. Some supple postures from which one can choose that suits one’s physique andability: 1. Giraffe pose; 2. Camel pose; 3. Hands touching feet on bended knees. IV. Pranayama- Bhramari pranayama (buzzing bee sound). Chapter 2. – 1. Wakening of the spine. 2. Physiotherapy exercises for the knees as given in the 1st session; 3. Supine Groin stretch; I. Legs and Arms Raises – 1. Legs raises; Arms raises; 2. Back and Neck Pushup stretch; 3. Fish pose – Neck pushup pose; 4. Stretch the body on the floor; 5. Cycling exercise; II. Exercise for right gait – 1. Stretch for prostrate; 2. Legs over shoulders backward bend; 3. Shoulder – backward bend- Plow Pose; 4. Shoulder straight stand; 5. Arms stretch; Chapter 3. I. Basic Stretching and strengthening exercises: 1. Hip rolling; Trunk Rotation 2. Legs stretch- Right stretch; left leg stretch; 3. Legs and arms raises – Exercise for painful knee injury patients; II. Pelvic Raises: Yoga poses – 1. Uttanpadasana; 2. Mandukasana; 3. Naukasana; III Arms and legs pushup exercises; Side Raise Exercises-toning legs, thighs, hips and buttocks; 1. Legs exercises-Right And left leg raises; 2. Both legs raises; 3. Legs rotation-right leg rotation and left leg rotation; 4. Both legs rotation; 5. Lying Groin stretch; 6. Knees and lower legs stretches; Chapter 4. I. Side stretches: 1. Lower body part exercises 2. Side Raise exercises II. Resistance Training moves, to lose weight in 10 minutes. – 1. i). The plank ii) Stretching iii) Front and back-push-up iv) Kneeling pushup (Pelvic raise); 2. Bow exercise 3. Cobra posture; Sarvargh Asana for losing weight; III. Alternate Arm and leg raises, lying on your stomach a) Alternate Arm raise b) Alternate Leg raise c) Alternate leg kicking on the back d) kicking both legs IV. Exercise for waist line: Moves that tighten your abdominal muscles – 1. Waist crunch; 2. Forward bend; 3. Toe touching; Plow V. Stomach exercises for stomach fatty layers – Punch; Floor polishing and scrubbing; cycling Exercise strengthens the legs and arms and waist Some Exercises from my daily workout plan are given below. Yoga works Wonders: For those who don’t wish to go in for heavy exercises, an hour of yoga and meditation will also work. Make sure that you do it regularly and not miss it so that you stay healthy during the days ahead. Hit The Gym: An ideal way to ensure that you do not put on weight is by working out in the gym whenever you are free. Cardio accompanied by weight training The best way to avoid gaining the extra kilos on your hips and waist is to eat in moderation and follow a regular exercise regimen. Limit yourself to one or two high-calorie food items a day, and then savor that flavor for the day. Be in control even as you enjoy food. watch your eating patterns and dismiss any further cheating instinct. never eat like there's no tomorrow! Take Fitness Resolutions in this New Year. Experts suggest that it is important for people to have a balanced lifestyle which is neither too sedentary nor too stressful. A few basic lifestyle changes can bring a long lasting desired difference for a healthier and happier you. Wellness Consultant, Saumya Satakshi, shared the following tips: *Eat a Rainbow everyday: Make sure you eat your greens, reds, whites, purples, and oranges because these colored fruits and vegetables contain key chemicals. These help us to fight off disease and strengthen the immune system and keep us in good shape. *Go Vegetarian once a Week: Going vegetarian for one day a week for dietary or religious reasons is a small change in the diet that can improve bowel function and contribute to the nutritional value of your diet. *Limit Alcohol and Smoking Consumption: Limit your levels of indulgence. The combination of alcohol and smoking not only affects liver and lungs, as well as increase cholesterol levels, it also has a negative impact on memory.It’s important for people to have a balanced lifestyle – neither too sedentary nor too stressful. *Physical Health and Weight Management: It is important to have routine preventive health check ups done so that one can predict the problems in health and can manage them prevent them. Weight management seems to be the center of good health. Maintaining normal weight not only reduces heart disease, but also prevents certain cancers like breast cancer and endometrial cancer. *Keep Abreast with Social Activities but Don’t Overdo: Meeting people socially is an extremely important human behavior and one must always enjoy being a part of the society. However, it is best to avoid late nights as this can affect both the mental and the physical health. *Balance, Balance, And Balance: Live a balanced life. Practice this philosophy of balance in everything – in what your daily routine is, what you eat, who you meet, what is your activity level, how much you sleep and how much you eat.