1/ First thing in the morning, drink a cup of lukewarm water with a squeeze of lemon juice or a tea spoon of organic apple cider vinegar. It will kick start your digestive system, help control hunger and cravings, prevent bladder stones / urinary tract infection by eliminating excess acidity.
2/ Once a day, allow some time to find stillness and silence. Turn off your phones and electronic devices and sit in a quiet space, either to read a book, enjoy the sound of nature if you can sit outdoor, or perhaps start a short meditation practice. Start by a very simple technique: spine tall, sit up on a chair or cushions, so that your hips are slightly more elevated than the knees. Become aware of the sensations in your body, noticing the areas where you are holding unnecessary tensions. Softly inhale and exhale through the nose. Keep the abdomen very soft and see if you can release/melt any area of tension in the body with your breath, making the body feel more and more relaxed.
The most important thing is to find a time which works for you and fit with your lifestyle. So, at the beginning, even 5-10 minutes will be beneficial. In time and with consistency, you will realise how this little ritual transform your day, your ability to relax and it will become easier to sit for longer period of time.
3/ Just as precious it is to find time and space for stillness, it is also important to move, move, move your body… In the western civilisation, most of us tend to have a sedentary lifestyle, spending far too much time in sitting position, whether it is at a desk behind a computer, driving, or watching TV… So, whether or not you already practice Yoga weekly/daily, or another kind of physical activity, take the opportunity to move your body as often as you can , to stretch, to take the stairs instead of the lift, to walk around the block during your tea/lunch break etc… it will boost your energy levels and help you release some tension in the body.
4/ “Breakfast like a King, Lunch like a Prince, and Dine like a Pauper…” to improve your digestive system, manage your energy levels and sleep better. Make breakfast and lunch your main meals with a well-balanced diet, including fresh fruits and vegetables, and aiming to reduce sugar intake and acidic drinks. Keep dinner light and eat early.
5/ if you have little time to practice Yoga at home, Viparita Karani (legs-up-the-wall pose) is an easy and efficient way to relax the body, calm the mind and soothe the central nervous system. It also helps to recover from long flights and jet lag, relieve tiredness from the legs, and reduce swollen ankles.
Before getting into the pose, decide whether you wish to elevate your hips with a couple of neatly folded blankets (optional) and if so, establish the distance of your support from the wall. Start with your support about 5 to 6 inches away from the wall (If you’re stiffer, the support under your hips should be lower and placed farther from the wall. Experiment with the position of your support until you find the placement that works for you.). Sit sideways on right end of the support, with your right side against the wall. Exhale and, with one smooth movement, swing your legs up onto the wall and rest your shoulders and head lightly down onto the floor. Lift and release the base of your skull away from the back of your neck. It is a good idea to place a small cervical pillow under your neck if the cervical spine feels flat. Let your hands rest softly on your belly or release arms out to your sides, palms facing up. Close your eyes and enjoy this position for 5-10 minutes.