Your balancing confldently in half moon pose and the pose feels firm and steady There’s onlyone problem: You’re hyperextending the knee of your standing leg. When you extend, or straighten, your knee beyond a straight line, it’s called hyperextension, which can injure the knee and other parts of your body It’s quite common among yoga students at all levels, and certain asanas can exacerbate the condition ifyou repeatedly do them incorrectly Fortunately you can learn to practice in a way that both aligns and protects your knees and makes them stronger and healthier.

WHATS MY LINE?

When a knee that isn’t prone to hyperextension extends, its ligaments—the cords of connective tissue that join the thighbone to the shinbone —pull taut and stop the two bones at the pointwhere they lie directly in line with each other. If your knee hyperextends, that means its ligaments are too long, and so theydon’t stop the bones untilyour leg has moved beyonda straight line. If you’re uncertain about whether your knees hyperextend, stand sideways in front of a full—length mirror, gently press your knees backward until you are unable to move them back any further, and envision an imaginary line running down the side of your leg from your hip joint to your ankle. If the center of your knee ends up behind that line, it is hyperextended.
Standing with your knees locked back in hyperextension can cause a host ofproblems inyour knees and also inyour legs, hips, and spine. In addition to overstretching the ligaments, hyperextension stresses the front of the knee joint surfaces and weakens the quadriceps muscles. Over time, this misalignment may create deeper hyperextesision, ligament strains or tears, cartilage degeneration, and arthritis of the knee joint or kneecap. What’s more, ifyou push the knee back with enough force, you can tear a ligament, most likely the anterior cruciate. Standingin hyperextensionputs excess pressure on your heels and the front of your shins, which can lead to inflammation.

The act of going upside down, whether for a few breaths in a pose like Adho Mukha Vrksasana (Handstand) or for several minutes in a pose like Sirsasana (Headstand), can feel tremendously liberating. Inversions provide myriad physical, mental, and emotional benefits. But they also require strength, flexibility and confidence about reversingyour normal relationship to gravity and those can take time to develop. If your body or your mind is not yet prepared to do a fill inversion, you’ll benefit from trying a multifaceted posture called Dolphin.

Dolphin both opens and strengthens the upper body, making it a great preparation for inversions or a nice substitute posture when you’re not ready to fly your legs above your head. Whether you practice Dolphin to get comfortable with the idea of turning upside down or you practice it as a prelude to Pincha Mayurasana (Forearm Balance), Dolphin’s virtues are numerous. With continued practice, you’ll experience greater range of motion in your spine and shoulders and build strength in your arms and core. Befriend Dolphin and you’ll open the door to a world in which the cartwheels of your youth no longer seem like a distant memory.

PRESS DOWN TO LIFT UP

For the first Dolphin use the arm position associated with a classic Headstand, but keep your head off the floor. This will help you stretch and strengthen your shoulders and open your middle and upper back, areas that are chronically tight in many students. Begin kneeling at the center of your mat and interlace your fingers, slipping one pinkie inside the opposite palm so you have a flat surface from your outer hands to your wrists. Place your hands on the floor, with your forearms creating a V shape. Your elbows will be shoulder- distance apart and a couple of inches in front of your shoulders. Keep your inner wrists stacked directly over your outer wrists (so that your hands don’t fall open) and press down firmly from your outer hands to your elbows. Perform a quasi “karate chop” in this position to ensure that you really are making strong contact with the floor— the ability to forcefully root down gives Dolphin its integrity andvitality Pressing down enables you to lift up. Consider a tennis ball: Tfyou simply drop it, it doesn’t bounce very high. If, on the other hand, you throw it down with some force, it bounces up much higher. Actively press

The ancient Indian science brings balance to your health and home. The growing popularity science brings of Ayurveda—India’s balance to your health and home. There are a spectacular variety of products both functional and fanciful. We found the ancient science applied to everything from wail paint and candles to toothpaste and bath salts. For dedicated practitioners, the wider availability of Ayurvedic items is good news. And for those drawn to dabbling, there are more ways than ever to experience the lighter side of keeping the body in balance. While the effect on your doshas may be more likely with some of these products than with others, they all demonstrate how widespread the influence of Ayurveda has become.

FOOD AS MEDICINE

India’s Tulsi Tea -  contains tulsi, also known as holy basil, used in Ayurveda to build the body’s immune system, reduce stress, and promote mental clarity The Triphala formula supports the digestive system with a traditional blend of organic fruits,

Chyavanprash -  from Banyan Botanicals is a staple of the Ayurvedic cupboard. Made from amalaki fruit and
traditional blend of herbs, it is used to promote rejuvenation, banyarthotanicals.com.

Ancient Organics’ ghee – is made with organic milk from grass-fed cows, ancientorganics.com.

One of the best ways of cultivating a little bit more closeness in a relationship is by spending time together doing something you enjoy especially when it’s an activity that builds on trust. A study in the Journal of Marital and Family Therapy by Jim Carson, a clinical psychologist and meditation teacher, and his wife, Kimberly Carson, a yoga therapist suggests that couples who practice partner yoga have built on a more trusting relationship.

Familiar poses take on new life and promote a different level of awareness when practiced in tandem. In partner yoga, two people come together to create a single pose. It’s suggested that experienced yogis not coach their partners, and he cautions beginners not to try to do a pose the same way that the more experienced partner does. The most important thing to remember is that the posture is where you meet, not whether you have the same level of flexibility.

Just be prepared to bring all of your relationship to the mat, where partner yoga can challenge your willingness to depend physically on your partner. If you think of yourself as the strong one in the relationship, you might be comfortable lifting your partner but less comfortable when it comes time to let your partner lift you. When your skill or strength levels don’t match up, how you respond and how you work with your partner to bring the pose together is the most important focus.

After years of war and isolation, Southeast Asia’s most pristine environment, intact cultures and quite possibly the most chilled-out people on earth mean destination Laos is fast earning cult status among travellers. It is developing quickly but still has much of the tradition that has sadly disappeared elsewhere in the region. Village life is refreshingly simple  it’s hard to believe this sort of languid riverfront life exists in a national capital. Then, of course, there is the historic royal city of Luang Prabang, where watching as hundreds of saffron-robed monks move silently among centuries-old monasteries is as romantic a scene as you’ll experience anywhere in Asia.

Away from the cities, there is so much more to see; the Plain of Jars in Xieng Khuang Province, the forested mountains of Northern Laos, the gothic limestone karsts around the backpacker-haven Vang Vieng and in the deep south, past the market town Pakse, is Si Phan Don, where the mighty Mekong spreads out and all the hammocks are taken.The Lao wilderness is drawing travellers looking for nature, adventure or both. Kayaking, rafting, rock-climbing and biking are all available, but it’s the community-based trekking that is most popular because it combines spectacular natural attractions with the chance to experience the ‘real Laos’ with a village homestay – while spending your money where it’s needed most.

There is undoubtedly a growing tourist trail in Laos. After all, half the fun of travelling here is in the travel itself – the people you meet, chickens you share seats with, wrong turns you take and lào-láo you drink with the smiling family at the end of the road less travelled.

YW Laos top five

1 Vieng Xai

Historic former Pathet Lao headquarters, housed in huge caverns in a hidden valley

2 Phu Khao Khuay Npa

Forested nature reserve with waterfalls and a herd of wild elephants Phonsavan

3 Phonsavan

Mysterious Indochina War relics Luang Prabang

4 Luang Prabang

World Heritage–listed former royal capital with 32 temples

5 Nam Ha Npa

Nature reserve specialising in cultural and environmental tourism

Eating raw foods can increase the tendency toward getting colds and having congestion. Warm cooked food in the winter makes you feel warm and nurtured.When the weather turns cold, you may find yourself less interested in raw, light salads, and craving something warm and hearty instead. That’s good intuition on your part because eating raw produce in the cooler months can strain your digestive system. Those who practice Ayurveda, the traditional holistic medicine of India, believe that raw fruits and vegetables cause your agni (digestive fire) to work harder as it breaks down food so that your body can assimilate the nutrients.

By breaking down rough, fibrous veggies with a little roasting, steaming, or sautéing, I give my agni a head start so it can digest everything more easily and completely. A robust agni means a happy tummy and a greater sense of overall well-being.

Build a Better Bowl

Salads have long been a darling among nutritionists and health nuts alike, who find them a good way to get the recommended nine daily servings of fruits and vegetables. Some favorites include cooked carrots and yams tossed with lemon juice and olive oil and arranged over warm brown rice that wilts the bed of greens underneath; or a roasted beet salad whose soothing yogurt-based dressing turns pink from the beet juice. Think sautéed red cabbage with toasted hazelnuts in a ginger-yogurt dressing. If you’re concerned that cooked veggies have fewer nutrients than fresh ones, researchers showed that some vegetables, including carrots and green beans, actually have higher levels of antioxidants after they’ve been cooked.

Of course, there are endless possibilities for combining ingredients. . Compose your cooked salads with the rapture of an artist loading fresh paint onto her palette, and you’ll be rewarded with a melding of an explosion of flavors and textures in each bite.

Step by Step

1. Bend your knees to a half-squat, thighs parallel to the floor. If your heels don’t rest comfortably on the floor, support them on a thickly folded blanket. Take your left elbow to the outside of your right thigh as you soften your belly.

2. Exhaling, twist your torso to the right, bringing your left lower ribs across toward your right thigh as far as you can.

3. Slide the back of your left arm down the outside of the right thigh, bringing your outer armpit as close to the outer thigh as you can. Keeping the arm in place, do a slight back bend and draw your right shoulder back to twist your torso more deeply.

4. Exhaling each time, repeat these alternating backbending and twisting movements until you reach your maximum rotation. Then slide your left upper arm several inches toward your right hip and press it firmly against your right thigh; maintaining this pressure, draw the upper arm back toward your right knee without allowing the skin to slide. This will rotate the flesh of the upper arm outward, locking it in place. Once your arm is in position on your thigh, note the point of skin-to-skin contact. Try not to change it throughout the pose.

5. Now squat down fully, buttocks just above your heels. Place your left palm on the floor just outside your right foot. If the hand doesn’t easily reach the floor, tip your torso to the right until you can put your palm down flat. Maintaining contact between your left upper arm and your right outer thigh, lean even more to the right until you can place your right hand on the floor. Your hands should be shoulder width apart and positioned on an imaginary line drawn diagonally away from your right foot angled in the direction of the heel. Set your fingers parallel to each other. Most of your weight will still be on your feet.

6. Concentrate on maintaining the point of contact between your left arm and right thigh as you slowly lift your pelvis and shift it to the right, aiming to bring the middle of your abdomen above and between your hands. This is not the precise balance point, but if you get this close you’ll probably be able to find the perfect position by feel. As you get close, the weight on your hands will increase, while that on your feet will decrease until they lift easily.

7. Now put the finishing touches on the pose. Keep your feet together and press out through their inner edges. Draw your heels toward your buttocks. Exhaling, soften your belly to prepare for the twist, then pull your left hip strongly down and lift both feet up. Your left arm may remain slightly bent, but straighten it as much as you can without allowing your legs to slide down.

8. Straighten your right arm completely. As you lift your right shoulder, twist your spine further. Lift your chest and head, and look forward. Breathe evenly and naturally. Hold the pose for 20 seconds or longer, then lower your feet back to the floor with an exhale. Repeat it on the other side for the same length of time.

Benefits

Strengthens the arms and wrists
Tones the belly and spine
Improves sense of balance

When it comes to money, most of us feel as though there will never be enough. And when we feel like there’s not enough, our self-protective instincts can quash the generous impulses we may have. 

By cultivating generosity when we least feel like it, we are forced to confront our underlying feelings of scarcity and to question their validity, which often allows us to see alternative possibilities. Giving can reverse the message of scarcity that we’re telling ourselves; as we share our good fortune, we start realizing that there’s more than enough. This shift in consciousness helps us feel more fulfilled. And when we’re content, we’re less likely to try to feel better. When I’m in Warrior Pose and straining, I relax into and open to the strain instead of moving away from it. When giving feels difficult, your savior is generosity. It’s the act of giving that matters, not the size of the gift. If giving any amount of money feels like a hardship, start by giving something else. The point is not what you give or how much you give, but simply that you give.

How can you create a sense of peace?

Practice inversions

Just as shoulderstand shifts the flow the body so we need to invert money in our lives to bring about financial vitality.

Cultivate balance

If you can’t donate your money donate your time to a good cause. It’s all about the good karma.

Happy Holiday

Spend your time on holiday contributing to a good cause. Why not try out giving your time to a charity Wildlife Park that we visited in Bolivia – Inta Warri Yassa.

Whole grains are healthier to eat than are refined flours, but does that mean giving up a comfort food like pasta? Instead, try the new wave of tasty whole grain pastas that has hit the market shelves in recent years. Made from ingredients like whole wheat, spelt, Kamut, quinoa, rye, brown rice, and buckwheat, these noodles are more healthful than refined-flour versions.

Whole grains tend to be rich in fibre, which is good for reducing the risk of coronary heart disease. And whole grains are full of important nutrients, including B vitamins, the minerals magnesium and selenium, and phytochemicals. People sensitive to gluten can get these benefits, too; whole grain pastas from buckwheat, brown rice, and quinoa are gluten free.But don’t think of whole grain pasta as a health food substitute for the pasta you remember. Just as tofu is better appreciated on its own terms rather than as a stand-in for meat, whole grain pasta dishes aren’t going to taste the same as your a good hearty plate of macaroni and cheese. Whole grain pastas are sturdier and earthier tasting than their more processed counterparts, so play up their unique flavors and textures with toppings that complement them. Pastas made from flavorful grains like rye and buckwheat stand up well to assertive toppings like a robust tomato sauce or sautéed peppers and a grating of sharp cheese, Others, like those made of quinoa or Kamut, work best with more delicate toppings. Experiment and have a little bit of kitchen fun.

What’s options do you have?

WHOLE WHEAT, SPELT

Mild, nutty good introduction to less refined grain varieties

MULTIGRAIN PASTA

Wide range of grain combinations. Contains  thiamin, riboflavin,

BROWN RICE PASTA

Contains potassium and thiamin

QUINOA PASTA

Rich in protein

BUCKWHEAT NOODLES

Gluten free made from 100 percent buckwheat. Contains protein and B-complex.

Cranberries a bright spot of color pack a powerful on the winter fruit punch of flavor landscape. Cranberries were once known as “bounce berries” because of their springy resilience. The bright red berries grow on vining shrubs in sandy bogs across the northern united States moist clime of Massachusetts, Wisconsin, Washington, and Oregon. Organic cranberry bogs provide a pesticide-free wetland habitat for other plants and aquatic animals, both conventional and organic bogs recycle copious amounts of water used to harvest berries and protect them from frost.

Native Americans prized the cranberry for its nutritional and medicinal properties, and today’s scientists agreeing saying that cranberries, which are among the richest sources of disease-fighting antioxidants, help prevent F. coil bacteria from adhering to the body’s cells and causing infection. This finding explains cranberries’ reputation for preventing urinary tract infections and has implications for alleviating gum disease. Other recent studies suggest that cranberries may lower the levels of LOL (or “bad’ cholesterol), inhibit the growth of certain cancers, and have heart-healthy effects similar to those of red wine. There are plenty of ways to enjoy the fresh berries more naturally. Cranberries are very tart, so a good way to eat them is to combine them with higher-quality sweeteners or other naturally sweet foods.” Weill makes a lightly sweet cranberry sauce that combines cranberries, pears, apples, and maple syrup. Cranberries are at their peak through December Refrigerate them for up to a month, or seal them in a plastic bag and freeze them for up to nine months.That way, you can enjoy their goodness all year long.

Cranberry Relish

A sharp, fruity relish that complements any winter Sunday roast.

Ingredients

450g /1lb fresh cranberries
290ml/10fl oz water
340g/12oz sugar
½ orange, juice only or 3 tbsp port.

Method

1. Put the sugar in a heavy-based saucepan. Add the water and heat gently until the sugar dissloves.
2. Add the cranberries and bring to the boil. Remove from the heat and strain in the orange or port if used, then return to the heat.
3. Simmer for about 10 minutes or until the cranberries have burst and are tender.
4. Leave to cool.