Tag: Yoga

Aight Sky

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

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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.

Aight Sky

The Breath Connection: Understanding Pranayama and Its Transformative Power

Tanisha Cardozo

Written by Anupama Verma

In the intricate tapestry of yoga, Pranayama stands as the vital thread connecting the mind and body. Derived from the Sanskrit words prana, meaning life force, and ayama, meaning expansion or control, Pranayama is the conscious regulation of breath to influence energy, awareness and overall wellbeing. Far beyond simple breathing exercises, it represents a profound system of self-mastery rooted in ancient yogic philosophy and increasingly validated by modern science.

Classical yogic texts such as the Yoga Sutras of Patanjali describe Pranayama as an essential limb of yoga, a bridge between the physical postures and deeper meditative states. While yoga postures strengthen and align the body, breath regulation refines internal awareness and steadies the fluctuations of the mind. The breath becomes both the tool and the teacher.

From a physiological perspective, Pranayama directly influences the autonomic nervous system. In moments of stress, the sympathetic nervous system activates the body’s “fight or flight” response — increasing heart rate, elevating blood pressure and sharpening reactivity. Through slow, intentional breathing, the parasympathetic nervous system is engaged instead, guiding the body toward “rest and digest.” This shift lowers cortisol levels, reduces anxiety and promotes a sense of calm clarity. The remarkable truth is that breath is one of the few bodily functions we can control consciously while simultaneously affecting unconscious systems.

Among the many techniques practiced, Nadi Shodhana, or alternate nostril breathing, is known for its balancing effect on the mind and emotions. By alternating airflow between nostrils, practitioners often report improved concentration and emotional equilibrium. Ujjayi breath, recognizable by its gentle ocean-like sound, creates a steady rhythm that builds internal warmth while anchoring attention. These practices are not merely mechanical; they cultivate awareness, discipline and presence.

In a world defined by constant stimulation, multitasking and digital overload, Pranayama offers something radical in its simplicity: pause. Each conscious inhale and exhale becomes an opportunity to reset. When attention rests on the breath, thoughts slow and emotional turbulence softens. Instead of reacting impulsively, we respond with intention. The breath becomes a steady anchor in an unpredictable environment.

Scientific research continues to highlight what ancient practitioners intuitively understood — that breathing patterns influence cognitive performance, emotional regulation and overall health. Controlled breathing has been linked to improved heart rate variability, better sleep patterns and enhanced mental focus. What was once viewed as purely spiritual practice is now recognized as a powerful wellness intervention.

Ultimately, Pranayama is not confined to a yoga mat or meditation cushion. It is available in boardrooms, classrooms, traffic jams and quiet moments before sleep. It is accessible in every breath we take. The practice teaches us that calm is not dependent on external conditions; it is cultivated internally through awareness and discipline.

Pranayama is not just about breathing. It is about reclaiming control in a chaotic world, strengthening the connection between body and mind, and discovering that within each breath lies the potential for balance, clarity and transformation.

Events in Goa

Chief Minister Pramod Sawant Chairs International Wellness Panel Discussion in Panaji

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Written by Intern Rency Gomes || Team Allycaral 

Panaji: Chief Minister Pramod Sawant chaired a panel discussion on International Wellness in Panaji, in the presence of yoga guru Ramdev, Acharya Balkrishna, and several eminent Ayurveda practitioners and wellness experts.


The discussion focused on the growing global relevance of India’s traditional systems of medicine and wellness, including Yoga, Ayurveda, Unani and Siddha. Speakers highlighted the importance of integrating these time-tested practices into modern lifestyles to promote holistic health and preventive care.

The panel discussion reflected the Prime Minister Narendra Modi’s vision of taking Yoga and Ayurveda to every household, while encouraging wider awareness and adoption of India’s traditional knowledge systems across the world. Emphasis was laid on positioning India as a global hub for wellness and holistic healthcare.

It was also highlighted during the discussion that nearly 50 per cent of the population already benefits from Ayurveda in some form, underlining its deep-rooted presence and acceptance among people. Experts stressed the need for continued research, standardisation and global outreach to further strengthen confidence in traditional medicine systems.

The event reinforced Goa’s commitment to promoting wellness tourism and supporting initiatives that align with India’s broader vision of wellness-driven development.

International

India’s Deepavali Festival Inscribed on UNESCO’s Intangible Cultural Heritage List

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India’s Deepavali festival has officially been inscribed on UNESCO’s Representative List of the Intangible Cultural Heritage of Humanity. The announcement came on Wednesday during a key session of UNESCO’s Intergovernmental Committee for the Safeguarding of Intangible Cultural Heritage, currently held at Delhi’s Red Fort.

This year marks the first time India is hosting the committee’s annual meeting, now in its 20th edition, running from December 8 to 13. Attendees at the session celebrated the announcement with chants of “Vande Mataram” and “Bharat Mata ki Jai”, highlighting the moment’s significance for the Indian delegation.

With Deepavali now recognised, India’s tally on UNESCO’s Intangible Cultural Heritage list rises to 15, joining other celebrated elements such as the Kumbh Mela, Kolkata’s Durga Puja, Gujarat’s Garba dance, yoga, Vedic chanting, and Ramlila, the dramatic retelling of the Ramayana.

Delhi’s Art, Culture, Language and Tourism Minister Kapil Mishra called the inclusion a significant milestone for India’s cultural identity, praising the efforts of Prime Minister Narendra Modi in securing the recognition. He highlighted how UNESCO’s acknowledgment underscores the depth of India’s spiritual traditions and the enduring importance of the festival.

Understanding Intangible Cultural Heritage

According to UNESCO, intangible cultural heritage goes beyond monuments or artefacts and includes living traditions and expressions passed down through generations. These may encompass:

  • Oral traditions and performing arts
  • Rituals and festive practices
  • Community knowledge of nature and the universe
  • Traditional craftsmanship

UNESCO emphasizes that the value of intangible heritage lies not just in the practice itself, but in the knowledge, skills, and identity it transmits from one generation to the next. Such heritage fosters dialogue, mutual respect, and social cohesion, making it crucial in a globalized world.

Key characteristics of intangible cultural heritage include:

  • Traditional and Contemporary: Practices reflect inherited customs while adapting to modern life.
  • Inclusive: Shared across regions or cultures, passed down and contributing to community identity.
  • Representative: Defined by the communities maintaining it, not exclusivity.
  • Community-Based: Heritage exists only when recognised and upheld by the community itself.

Deepavali’s recognition by UNESCO highlights the festival’s enduring cultural, spiritual, and social significance, celebrating India’s vibrant heritage on a global platform.

Aight Sky

Healing Through Movement: Yoga for Chronic Pain Management

Tanisha Cardozo

Written by Anupama Verma

Chronic pain is a relentless and often isolating experience, affecting not just the body but also the mind and spirit. While conventional medical treatments remain essential, an integrative approach that includes yoga can offer significant relief.

Yoga, an ancient practice combining physical postures, controlled breathing, and meditation, provides a holistic pathway for those navigating chronic pain. Unlike high-impact exercises that may worsen discomfort, yoga emphasizes gentle, mindful movements that gradually enhance strength, flexibility, and range of motion.

Simple poses such as Cat-Cow and Child’s Pose target back pain, while the use of props like blocks and bolsters allows practitioners to experience deep relaxation without strain. Breathwork, or pranayama, plays a critical role by calming the nervous system, which in turn helps reduce the body’s perception of pain. Beyond the physical benefits, yoga nurtures a meditative awareness that helps individuals observe their pain without judgment.

This mindful approach separates the sensation of pain from the emotional distress that often accompanies it, fostering a sense of empowerment and self-management. By engaging both mind and body, yoga transforms the experience of chronic pain from passive suffering into an active journey of healing and well-being.

Through consistent practice, individuals not only experience relief but also reclaim a sense of control, balance, and vitality in their daily lives.