Participating in yoga and mindfulness activities at school helps relieve stress and anxiety in young children, improving their wellbeing and emotional health, a study has found.

Researchers from Tulane University in the US worked with a public school to add mindfulness and yoga to the school's existing empathy-based programming for students needing supplementary support.

Third graders who were screened for symptoms of anxiety at the beginning of the school year were randomly assigned to two groups.


A control group of 32 students received care as usual, which included counselling and other activities led by a school social worker.

The intervention group of 20 students participated in small group yoga/mindfulness activities for eight weeks using a Yoga Ed curriculum.

Students attended the small group activities at the beginning of the school day. The sessions included breathing exercises, guided relaxation and several traditional yoga poses appropriate for children.

The study, published in the journal Psychology Research and Behavior Management, evaluated each group's health related quality of life before and after the intervention, using two widely recognised research tools.

"The intervention improved psychosocial and emotional quality of life scores for students, as compared to their peers who received standard care," said Alessandra Bazzano, associate professor at Tulane University.

"We also heard from teachers about the benefits of using yoga in the classroom, and they reported using yoga more often each week, and throughout each day in class, following the professional development component of intervention," Bazzano said.

Researchers targeted third grade because it is a crucial time of transition for elementary students, when academic expectations increase.

"Our initial work found that many kids expressed anxious feelings in third grade as the classroom work becomes more developmentally complex," Bazzano said.

"Even younger children are experiencing a lot of stress and anxiety, especially around test time," she said.

A daily yoga routine significantly improve sperm quality, according to a study conducted by the All India Institute of Medical Sciences (AIIMS).
The study, which was published in Nature Review Urology, an international medical journal, early this year, was conducted by experts in the Department of Anatomy at AIIMS in collaboration with the Department of Urology and Obstetrics and Gynaecology.

The major cause of defective sperm function is DNA damage. The quality of genetic components in sperm are vital for the birth of a healthy offspring, said Dr. Rima Dada, Professor-in-charge of Laboratory of Molecular Reproduction and Genetics, Department of Anatomy at AIIMS.

"Sperm DNA damage is the common underlying cause of idiopathic infertility, idiopathic recurrent spontaneous abortion, and congenital malformations. Sperm DNA damage also leads to increased chances of denovo germline mutations and accumulation of mutagenic bases. This leads to the offspring being at increased risk of genetic and epigenetic disorders and thus adversely affects health trajectory of the offspring," Dr. Dada said.

The major cause of DNA damage is oxidative stress, a condition in which there is an imbalance between free radical levels and anti-oxygen capacity in the body.

Of all the cells in the body, the male germ cell is the most vulnerable to oxidative stress.

Oxidative stress can be caused by various internal and external factors like environmental pollution, exposure to insecticides and pesticides, electromagnetic radiation, infection, smoking, alcohol consumption, obesity and nutritionally depleted fast food.

All these factors are preventable and simple modifications in our lifestyle can positively improve the DNA quality which in turn can reduce incidents of male infertility.

Performing yoga regularly reduces oxidative stress, decreases DNA damage and aids in the maintenance of telomere lengths, Dr. Rima Dada said.

This study was done in 200 men who practiced yoga for 6 months.

"We observed a significant decline in seminal oxidative stress (within 21 days) and improvement in DNA quality (6 months). There was a decrease in inflammation and normalization in levels of sperm transcripts and maintenance of telomere length. There was a reduction in severity of depression, stress and anxiety scores, she said.

This could be explained by an increase in levels of certain chemicals which increase neuroplasticity.

Yoga reduces the rate of aging by decreasing free radical levels, decreasing DNA damage and maintaining telomere length by decreasing oxidative stress and upregulating telomerase activity.

With more and more people adopting yoga as a way of life, the ancient Indian practice of physical exercise is gaining popularity across the globe. It not only works to stretch your muscles, but also boosts mental health as well as the functions of the heart, stomach and other internal organs. According to a study conducted by Harvard experts, yoga can be as effective as cycling or brisk walking in reducing the risk of a heart attack or stroke. It has been found to be beneficial in managing and improving the risk factors associated with cardiovascular disease and can be a 'potentially effective therapy' for cardiovascular health.Heart disease is a growing health concern, with many Indians suffering heart attack or stroke. Blame it on lifestyle habits and lack of physical activities, but preventive measures must be taken well ahead of time. There has been enough evidence to prove that exercise in any form is great to boost your physical and mental health and especially heart health. And for those of you who hate hitting the gym, yoga could be the best way to start.

Here are some yoga asanas that are said to boost heart health -

1. Trikonasana

Trikonasana, as the name suggests, is a triangle-shaped asana, which helps in stretching the spine, stimulating spinal nerves and blood circulation.

How to do: Stand straight with your legs wide apart. Extend your arms at the shoulder level. Inhale and raise your right arm by the side of your head. Make sure that both your arms are parallel to each other and your legs are stretched straight. Now, while exhaling gently slide your upper body to the left and tilt it down. Your arm will also move simultaneously. As your left hand comes down you can keep it on the ankle, over the shin, on your knee or simply rest it on the floor. Your chest and tummy should be facing the front.

Gently stretch your left palm away from the body and press with the back of your hand into the shin or ankle. The weight should be on both the legs and you are just pressing your hands against the inside of the leg to maintain balance. Repeat it using the other arm. You can practice this pose for 2-6 long breaths.

2. Dhanurasana

Dhanurasana, also known as the bow pose, is a yoga exercise which is credited to expanding the chest, improving blood circulation and relieving stress and anxiety. According to an article about Dhanurasana on Yoga International website, it states, "Resembling an archer's bow, this posture encourages a powerful stretch along the front of the body and a deep opening at the heart center, helping you cultivate an attitude of fearlessness and grace."

How to do: Lie down on your stomach with your feet slightly apart. Slowly, fold your knees up and hold your ankles with your hands. Breathe in and lift your chest off the ground and pull your legs up and stretch it out. You should feel the stretch on your arms and thighs. Hold the pose for 12-15 seconds. Slowly bring your chest and legs back to the ground, release your hold on the ankles, and relax with your hands on the side. Repeat for a few sets.

3. Bridge Pose or Setu Bandhasana

This yoga asana is known to increase blood flow to the chest region, thus boosting heart health. "It regulates the flow of blood and prana (energy) to the heart, the glands in the neck and the head, and releases tension," says a Delhi-based Yoga expert, Anju Kalhan of Vivafit Fitness Center.

At some point of time in our lives, we have all felt low and depressed. We have often questioned who we really are and whether we are good enough or not. It is very natural to be happy at some point in time and sad at the next. However, the concern arises when these changes in your mood persist for a fairly long period of time and interfere with your daily life.

An individual with depression often finds himself spending long hours isolated from family, friends and others who matter. Disturbed sleep patterns, changes in eating habits and excessive mood swings are some of the characteristic symptoms of depression.

While there is medical help available to enable one to tackle with depression, another means of bringing in positivity is yoga. According to a study done by Boston University School of Medicine in the US, joining yoga classes can help patients experience significant reduction in symptoms without the side effects associated with antidepressants. The power of yoga has cured innumerable health problems since time immemorial. With depression too, yoga comes to the rescue of individuals. Often known to improve physical health, yoga works wonders in the case of your mental health and well-being as well. It is a natural and simple way of helping you overcome fears and improving self-esteem and self-worth.


"This study supports the use of yoga and coherent breathing intervention in major depressive disorder in people who are not on antidepressants and in those who have been on a stable dose of antidepressants and have not achieved a resolution of their symptoms," explained corresponding author Chris Streeter, Associate Professor at the University. The findings, published in the Journal of Alternative and Complementary Medicine, provide support for the use of yoga-based interventions as an alternative or supplement to pharmacologic treatments for depression

Yoga is believed to relax the mind and lower the heart rate thus reducing anxiety, which comes along with depression. It is built on the philosophy of helping one live in the moment, mitigating negative thoughts and focusing on all good things that life sends our way.

Lamya Arsiwala, The Yoga House Mumbai, suggests several yoga Asanas that could be practiced to enhance one’s state of mind in case of depression.

1. Baddha Konasana (Butterfly/ Bound Angle Posture)

It is often referred to as the “Cobbler pose”, named after the position cobblers sit in while working. The asana helps strengthen the thighs, knees, hips and the back. It is a great anti-depressant pose and improves emotional stability.

How to do: Sit with an upright back, knees bent and holding your feet tightly together. Deeply inhale and flap your bent legs up and down like a butterfly.

2. Supta Baddha Konasana (Supported Bound Angle Posture)

Supta means reclining. It is often referred to as the “reclined cobbler pose”. This asana helps one become calm and instills a sense of relaxation.

How to do: Lie down straight on the ground with bent knees on either side of the body. Join your feet and bring the heels closer to your groin. Place your palms next to your hips, facing downwards. Slowly exhale and inhale.

3. Ananda Balasana (Happy Baby Pose)This asana relieves fatigue and relaxes the mind. Since it is called the baby pose, the individual practicing the asana really feels the happiness of a baby in that moment.

How to do: Lie down on your back, bringing your knees closer to your stomach. Inhale and hold your feet with your hands. If you have difficulty holding your feet then hold on to your ankles in the beginning and progress towards heel as you continue to do the pose daily. Breathe gently and rock from one side to the other if you feel comfortable.

4. Setu Bandhasana (Bridge Pose)

It is a great asana for reducing stress and anxiety. It takes the shape of a bridge and hence the name. It also helps maintain normal blood pressure.

How to do: Lie flat on the ground, face up and hands on either side. Slowly lift your hips upwards while inhaling. Bring it back down and repeat.

5. Child's Pose

An extremely soothing posture, the child's pose helps achieve peace and is a great relaxation technique.

How to do: Sit on your knees. Slowly exhale and bring your torso down between your thighs. Place your hands on the floor alongside your torso and release the fronts of your shoulders toward the floor

Practicing these asanas on a regular basis will help overcome depression and improve mental health and well-being tremendously.

Wheezing, gasping for air, feeling a general tightness in the chest might be common symptoms for you if you suffer from asthma. A chronic breathing disorder, asthma causes the narrowing of the bronchial airways that hampers normal breathing. This contraction may be triggered by allergens like pollen, dust, leading to a decreased amount of airflow in the lungs.

The breathing exercises that are prominently taught in yoga focus on slow inhalation and exhalation that build up the lung capacity. The intercostal or breathing muscles are also strengthened by yoga that can improve breathing. However, there are some specific asanas that you can try to get relief from asthma.

Bhujangasana or Cobra Pose

Back-bending exercises like bhujangasana help in the opening of the chest, expand the rib cage and improve lung capacity, says Seema Sondhi, yoga expert, The Yoga Studio.

Salabhasana or Locust Pose

This pose strengthens the back and the abdomen and opens up the chest. The final position of the body in this asana resembles a locust.

Ustrasana or Camel Pose

One assumes a camel-like posture in the Ustrasana and it works towards opening the front of your body, pectoral muscles and hip flexors. It engages the entire frontal region and the sides of the body and helps in toning and relaxing the airways.

While these asanas can be challenging for beginners, they can always start out with easy breathing exercises. Dr Anjali Sharma, yoga expert, Sri Balaji Action Medical Institute, recommends specific ones to try out.

Tadasana or Mountain Pose

It involves standing and practising some stretches while giving special attention to regulating your breathing. Sondhi advises working more on the inhalation as patients tend to gasp for air while having an asthma attack and deep inhalation exercises can strengthen the muscles.

Kati Chakrasana

This pose improves the inhalation capacity and also gives the spine a nice stretch.

Pawanmukta Asana or Wind Relieving Pose

This asana involves lifting up the legs to a 90-degree angle from the floor while maintaining slow inhalation and exhalation of the breath. It also stretches the neck and the back, and relieves constipation.

Besides these, one can also try the Gomukhasana (Cow Face Pose), and Matsyasana (Fish Pose). Dr Sharma encourages animal form of breathing and Yogi Kriyas to get relief from asthma. She recommends Jal Neti, which is a form of nasal cleansing and involves passing salt water through one nostril and eliminating it out of the other.

Another kriya she recommends is Vaman Dhauti that includes vomiting out salt water, thereby cleaning the passages from where allergens can enter.

Regular practice of these asanas will help give relief, however, it is recommended to practise under the supervision of a teacher.