4 Simple Ways to Drink Extra 1 Litre of Water Every Day
By Naveen Sharma, Lead Trainer, Yoga Circle
Drink 1 glass of water after waking up, before tea or coffee.
Set a gentle reminder or alarm 8-9 times a day if you often forget.
Take a few sips after every meal or snack.
After every bathroom break, drink a few sips before sitting down again.
These small habits can help you add extra water through the day without feeling forced.
Wellness Corner
5 Healthy Indian Snacks That Are Better Than Biscuits
For many of us, tea and biscuits go together so automatically that we do not even think of it as a snack. But biscuits are often low in fibre and protein, so hunger returns quickly. A better snack can keep you full for longer and give the body something more useful.
Roasted Chana
01
Rich in protein and fibre.
Easy to keep at home for a quick snack.
Makhana
02
Light and crunchy.
Tastes great when dry roasted with a little ghee or masala.
Khakhra
03
A better tea-time option when eaten in moderation.
Especially good when it is not too oily.
Whole Wheat Rusk
04
Can be a better choice than regular biscuits, especially with tea.
Portion still matters.
Millet Baked Bhakri
05
More filling than many light packaged snacks.
A nice traditional option for a small meal or light snack.
Yoga Basics
How to Practice Vrikshasana the Right Way
Stand tall with both feet firmly on the ground and keep your gaze on one point in front of you.
Shift your weight slowly onto one foot, without locking the standing knee.
Place the other foot on the ankle, calf, or inner thigh, depending on your comfort. Do not place it directly on the knee.
Bring your hands together at the chest, or hold a wall or chair for support if needed.
Breathe normally and stay steady for a few seconds, then slowly release and repeat on the other side.
What to avoid
Do not place your foot directly on the knee. Keep it either above the knee on the inner thigh or below it on the calf or ankle.
Do not keep shifting your gaze around the room. Look at one steady point in front of you to help maintain balance.
Everyone can practise Vrikshasana according to their own balance and comfort level. The goal is not to balance perfectly, but to stand with steadiness and ease.
Small Shifts That Matter for Women After 40+
Yoga after 40 is not only about flexibility. It becomes less about how deep a pose looks and more about how well your body supports you in daily life.
Small shifts that make a difference
Bone health needs attention: Along with yoga, the body also needs bone-loading movement, strength work, and enough protein, calcium, and vitamin D.
Body changes need a smarter response: Steady movement, regular strength work, timely health checks, and better sleep all become more important.
Stress, sleep, and recovery matter more: Recovery is not a luxury. It is an essential part of staying healthy and strong.
Balance, mobility, and everyday comfort matter: How you stand, walk, and move each day affects confidence, stability, and ease.
The goal is not to fight age. It is to move forward with strength, mobility, stability, and confidence.
Celebrating the commitment, consistency, and effort it took to get here.
Sushama Hindalekar
Sharmila Bose
Anubha
Lalitha
Pankaj
Community Voices
Tahera Ezzy Ji
Sumit Bahl Ji
Recipe Corner
Sweet Potato Chat
Ingredients
1 medium sweet potato, boiled and cubed
1 small onion, finely chopped
1 small tomato, finely chopped
1 green chilli, finely chopped
1-2 tbsp coriander leaves, chopped
1/2 tsp roasted cumin powder
1/4 tsp chaat masala
A pinch of black salt or regular salt
1 tsp lemon juice
Optional: a few pomegranate seeds
Method
Boil the sweet potato until just soft, then peel and cut into cubes.
In a bowl, mix it with onion, tomato, green chilli, coriander, cumin powder, chaat masala, salt, and lemon juice.
Toss gently so the pieces stay intact.
Top with pomegranate if using, and serve fresh.
Why this is good for you
Sweet potato gives you fibre and steady energy, so this chaat can be more filling than many fried snacks. It also provides beta-carotene, which the body uses to make vitamin A, along with potassium that supports normal muscle and nerve function.
