Tag: fitness

Aight Sky

Sleep Better Tonight: Simple Yoga Poses for Deep, Restful Sleep

rencygomes02

Written by Anupama Verma

Sleep doesn’t always come easy. Some nights, your body is tired but your mind refuses to slow down. That’s where a simple yoga routine can make all the difference.


Yoga isn’t just about flexibility or fitness—it’s about creating balance. When practiced before bed, it gently signals your body to shift from a state of activity to one of rest. The nervous system begins to calm, your breathing slows, and the mental clutter of the day starts to fade.
A great place to begin is Savasana, often called the most restorative pose. Lying flat on your back, you allow your body to completely let go. With each deep breath, tension melts away, making space for stillness. It may look simple, but its effect is powerful.
From there, easing into Balasana helps release stored stress in the back, shoulders, and neck. This posture naturally encourages introspection and calm, almost like a pause button for your thoughts.
Another highly effective pose is Viparita Karani. With your legs resting against a wall, your circulation improves and your body shifts into a deeply relaxed state. It’s especially helpful after long, tiring days when your legs feel heavy or restless.
Adding a gentle spinal twist can further release tension, especially in areas where stress tends to accumulate. These slow, mindful movements prepare your body for stillness rather than stimulating it.
The key isn’t intensity—it’s consistency. Even dedicating just 10 to 15 minutes each night can transform your sleep over time. You begin to create a ritual, a signal to your body that it’s time to unwind.
And perhaps the most beautiful part? There’s no pressure to “perfect” anything. No performance. Just you, your breath, and a quiet moment at the end of the day.
So tonight, instead of scrolling endlessly or replaying your thoughts, roll out a mat, dim the lights, and give yourself the space to slow down. Your body—and your sleep—will thank you.

Health

Cardiovascular Diseases Account for 17% of Deaths in Goa: Dr Roque Wiseman Pinto

Tanisha Cardozo

Cardiovascular diseases account for 17 per cent of all deaths in Goa, making them the single largest cause of mortality in the state, senior pathologist Dr Roque Wiseman Pinto said on Saturday.

Dr Pinto was speaking at an interactive presentation titled ‘Life’s Journey – The Long Haul’, organised as part of the centenary celebrations of Clube Tennis de Gaspar Dias in Panaji. Drawing from his long engagement with medical records and postmortem data, including a 2008 study on mortality patterns in Goa, he underlined the growing burden of heart disease in the state.

“At the medical records department, I studied postmortem reports, pathology findings and death certificates and found that cardiovascular diseases were the most common cause of death among people in Goa, accounting for about seventeen per cent,” Dr Pinto said.

He attributed the rise in heart ailments to lifestyle factors such as smoking, alcohol consumption and drug use, along with underlying conditions like hypertension and diabetes. According to him, cardiac conditions including myocardial infarction, arrhythmias and heart failure are increasingly affecting younger individuals. “Usually heart attacks would occur in older people, sixty years and above, but in the last ten years we have seen younger people with heart attacks,” he noted.

Dr Pinto also highlighted the high prevalence of diabetes in Goa, stating that nearly one in four people in the state are affected. He warned that uncontrolled diabetes can lead to serious complications such as kidney failure, stroke, dementia and organ damage. He pointed out that diabetic foot remains a major concern, with Goa Medical College performing an average of one amputation daily, either of a toe or an entire leg.

Addressing cancer, he said that around 30 per cent of cases are linked to smoking and passive smoking. He explained that cancer develops due to genetic changes, including in oncogenes and repair genes, and that environmental and lifestyle factors such as pollution, alcohol, certain occupations, infections and food additives also contribute to risk.

On pollution, Dr Pinto cited extensively studied cases in Delhi, where air pollution has been linked to construction activity, vehicular emissions and industrial operations. In Goa, he identified mining areas, coal handling, industrial estates and road construction as emerging concerns. He warned that pollution can lead to severe lung and respiratory diseases and may even affect unborn children through the placenta.

Emphasising preventive healthcare, Dr Pinto stressed that lifestyle choices remain the primary determinant of health outcomes and urged individuals to adopt healthier habits to reduce the growing burden of disease in the state.

Social

HDFC Bank Parivartan to Field Largest Corporate Contingent at Mumbai Marathon 2026 for Cancer Awareness

Tanisha Cardozo

Written by Tanisha Cardozo || Team Allycaral

HDFC Bank announced that it will field nearly 1,500 employees at the Tata Mumbai Marathon 2026 through its CSR programme Parivartan, making it one of the largest corporate contingents at the event. Scheduled to be held on January 18, the initiative aims to support cancer awareness and promote the importance of early detection in partnership with the Indian Cancer Society, India’s oldest non-profit organisation dedicated to cancer care.

Under its Healthcare and Hygiene pillar, HDFC Bank Parivartan focuses on improving access to primary and preventive healthcare, strengthening health infrastructure and encouraging positive health-seeking behaviour within communities. The collaboration with the Indian Cancer Society at the Mumbai Marathon reinforces this commitment, highlighting how early detection can significantly improve cancer treatment outcomes.

As part of the initiative, the Indian Cancer Society will also field over 100 runners, including young cancer survivors and its employees, bringing visibility and inspiration to the cause. The participation of survivors adds a powerful human element, underscoring resilience, hope and the impact of timely diagnosis.

Commenting on the initiative, Kaizad Bharucha, Deputy Managing Director of HDFC Bank, emphasised the Bank’s responsibility towards community well-being, noting that the marathon represents a collective effort to raise awareness and encourage early screening. He highlighted that this is among the largest employee volunteer contingents HDFC Bank has fielded for the event to date.

Indian Cancer Society’s Hon. Secretary and Managing Trustee, Usha Thorat, expressed gratitude for HDFC Bank’s continued support, stating that awareness remains the first and most critical step in improving cancer outcomes in India, where fear, stigma and lack of information often delay diagnosis. She noted that seeing cancer survivors participate in the marathon sends a strong message of courage and hope.

To mark the collaboration, the Indian Cancer Society has conducted cancer awareness sessions for HDFC Bank employees and organised screening camps at select locations. Beyond this marathon initiative, HDFC Bank Parivartan continues to support healthcare programmes across the country, including partnerships with institutions such as the Gujarat Cancer Society and Tata Memorial Hospital, reinforcing its long-term commitment to building healthier and stronger communities across India.

Sports

Gadre Gaspar Dias Open 2026 Records All-Time High with 555 Entries in 11th Edition

Tanisha Cardozo

Written by Tanisha Cardozo || Team Allycaral Sports Desk

Registrations for the Gadre Gaspar Dias Open 2026 have officially closed, with the tournament recording a record-breaking 555 entries ahead of its 11th edition, marking a significant milestone in its journey as one of Goa’s most prominent tennis events. Scheduled to be held from January 22 to February 1 at the iconic Clube Tennis de Gaspar Dias in Miramar, the tournament continues to draw players across age groups and competitive levels.

Jointly organised by Clube Tennis de Gaspar Dias and the Gadre Group in association with the Goa State Tennis Association, the tournament has once again witnessed strong participation across the Open, Junior and Masters categories. The 2026 edition is also notable for the introduction of the ladies’ doubles category for the first time, adding a new dimension to the competition.

The Open men’s singles category has attracted the highest participation with 111 entries, while the Open men’s doubles event has seen 37 pairs register. The Open ladies’ singles category has drawn 32 entries, with 14 pairs competing in the newly introduced ladies’ doubles. The Open mixed doubles segment has recorded 18 teams.

Junior participation has remained encouraging, with 25 players in the boys’ under-16 category and 14 in the girls’ under-16 event. In the under-12 division, 14 boys and five girls have registered, reflecting steady grassroots engagement in the sport.

The Masters segment has also recorded strong numbers, led by 70 entries in the 45+ men’s singles category, followed by 42 entries in the 60+ men’s singles and 30 entries in the 55+ men’s singles. In doubles, the 90+ men’s doubles category has emerged as the most subscribed with 60 teams, while the 110+ and 120+ doubles categories have recorded 43 and 32 teams respectively. The 35+ mixed doubles event has attracted eight teams.

Speaking on the occasion, Tanmay Kholkar, Secretary of Clube Tennis de Gaspar Dias, said the tournament holds special significance this year as it coincides with the centenary celebrations of the club. Goa State Tennis Association President Sameer Kakodkar noted that the rising participation reflects the growing confidence players have in the tournament as a reliable and competitive platform across age groups.

Arjun Gadre of the Gadre Group expressed satisfaction at the sustained interest in the event, stating that the continued growth of the tournament reinforces its relevance within Goa’s sporting landscape. With matches spread over eleven days, the Gadre Gaspar Dias Open 2026 is expected to deliver high-quality competition and continue its legacy as one of the most keenly followed tennis tournaments in the state.

Sports

GCA Office Bearers Attend 21st Manorva Cup Final Prize Distribution in Chapora

Tanisha Cardozo

Written by Tanisha Cardozo || Team Allycaral Sports Desk

Goa Cricket Association President Mahesh Dessai and Secretary Tulsidas Shetye attended the prize distribution ceremony of the 21st All Goa Season Ball Cricket Tournament, popularly known as the Manorva Cup, organised by the Manorva Sports and Cultural Club at the Chapora Panchayat Ground. Their presence added significance to the concluding ceremony of one of Goa’s well-known local cricket tournaments.

Addressing the gathering, Mahesh Dessai, a former Ranji player, appreciated the efforts of the local MLA for initiating the development of a cricket ground in the area. He emphasised that proper infrastructure plays a vital role in strengthening cricket at the grassroots level and provides young players with the right environment to grow and excel. He also urged budding cricketers to remain disciplined, focused and committed to the sport.

Dessai highlighted the Goa Cricket Association’s ongoing initiatives to establish rural cricket centres across the state. These centres aim to identify talent from villages, nurture young players and offer them opportunities to progress to higher levels of competitive cricket.

GCA Secretary Tulsidas Shetye echoed similar sentiments and congratulated the organisers for successfully conducting the tournament. He noted that the Manorva Cup has consistently contributed to promoting cricket across Goa and encouraging participation at the community level.

In the final match, Mauli Sports Club, Nadora registered a dominant nine-wicket victory over Prestige 11. Batting first, Prestige 11 were bowled out for 136 runs in 19.3 overs. Mauli Sports Club chased the target comfortably, scoring 139 runs for the loss of just one wicket in 14.1 overs. Yogesh Kauthankar impressed with the ball for Mauli, claiming three wickets for 13 runs, while Sankalp Gawas remained unbeaten on 55 and Sachin Gawas scored an unbeaten 65 to seal a convincing win.

The successful conclusion of the 21st Manorva Cup once again underlined the importance of local tournaments in nurturing cricketing talent and sustaining the spirit of the game across Goa.