fitness mantra

Body fat %

  • Women score over men in body fat percentage. Ideal range for women is between 19-21%,whereas for men it is between 16-19%.
  • God has created women’s body ,in such a way,that it stores more fat. Possibly to take care of extra energy needs during pregnancy. Men ,on the other hand, have more muscles in the body.
  • Being fat tends to make you even fatter. Fatness is a vicious ; the more fat you have the more your body chemistry,or metabolism changes to favor the build-up of excess fat.
  • Good athletes often have much less fat. A thin runner would usually have only 8% body fat.
  • body fat


  • As we get older ,we tend to lose some of our calorie burning muscles and hence the percentage of body fat increases.
  • Muscles are more dense than fat. That is why,the increase in the waistline is noticed. Even if the total weight may not be showing any major variations,our dress size definitely goes up.
  • An inactive person loses about 2.5 kgs of muscle mass every 10 years. Isn’t it a definite cause of concern !
  • age


CHD continues to be the leading cause of death in many countries. Despite significant success in reducing the death rate by 40% during the past 30 years ,approximately 1.5 million adults continue to suffer from a heart attack eah year. The situation is even worse in countries like Canada, England, Germany, France, Holland, Yugoslavia and Russia. There are more heart attacks per 1000 adult population in almost all of these countries as compared to the United States.

The incidence of CHD in India is fast catching up with that of developed countries. Over 24 million suffer from heart ailments in India now. At least 20 million others have diagnosed hypertension or increased blood pressure-a major risk factor for CHD.

Coronary heart disease is a preventable condition. We do not have to accept heart attacks as an inevitable part of life. How have the Americans succeeded in reducing the death rate due to heart disease over the past 30 years ? The answer lies in consistent efforts to educate people to control the risk factors leading to coronary heart disease. Many other developed countries have also launched health education programmes. The major risk factors for coronary heart disease include smoking,lack of exercise,high blood pressure or hypertension and high blood cholesterol.


One day, it is possible that your heart may experience lack of oxygen due to insufficient blood supply caused by the slow clogging and blockage of the coronary arteries. This is known as atherosclerosis and is due to the deposition of fat and chlesterol in the walls of your arteries-small-sized pipes that carry blood to different parts of your body,including the heart. If a major artery leading to the heart is completely blocked,this will immediately cut off the blood supply to a part of the heart and cause a heart attack.


With increasing industrialisation and a faster pace of life,developing countries like India are also following the pattern set by Western nations. A stressful lifestyle resulting from day-to-day problems of finance , education,family and interpersonal relationships ; as also the demands of work,travel , insecurity of job and business ; and an urge to exceed and accomplish more than what you already possess-all lead to a degree of stress that results in slow but progressive damage to your cardiovascular system.
We tend to forget that the gradual damage to the coronary arteries (atherosclerosis) starts when we are in our early 20s, and by continuing with a stressful lifestyle , we are only enhancing the damage. A hear attack that occurs today ,in fact , may have started very slowly many years ago with the gradual narrowing and hardening of the coronary arteries.
Stress is a time bomb that must be diffused.

Do not get upset over minor matters. You will often hear people saying: ‘ If something goes wrong , I just cannot stand it. That is the way I am.’ Some of these people seem to enjoy an air of superiority while saying so.The fact is that getting upset is simply against the stability of your biochemical equilibrium. Anger and frustration are associated with the secretion of a number of hormones that can increase your cholesterol and also raise your blood pressure. You may really be wasting a lot of your valuable and enjoyable time by getting upset over trivial matters.

Create a joyful environment for yourself. Some people wrongly assume that joyful living is only for young children and a mature person should ,somehow,not appear to be joyful . Why not do things that really bring pleasure to your life ?

Find new hobbies and interests. Do something different . People who have a fixed and rigid life day after day can easily become bored. A dull lifestyle is a recipe for excessive stress.

Have, at least,a few friends of jovial nature who can create an environment of fun,pleasure and enthusiasm. A person with a persistently attitude cannot be expected to bring fun and excitement into your life.

Develop the habit of smiling and laughing . Laughter ,in fact, is the best medicine for stress and stress-related diseases. Smiling and laughing can bring about positive changes in your body hormones. Reducing your stress level can, not only protect you from heart disease , but also enhance your quality of life enormously.

Diabetes Solution With Yoga : India among top 3 countries with high diabetic population

India among top 3 countries with high diabetic population

Diabetes cases up to 422 million worldwide; According to the Lancet study, China, India and USA are among the top three countries with a high number of diabetic population. The diabetes capital of the world with as many as 50 million people suffering from type-2 diabetes, India has a challenge to face. However, medical experts feel that timely detection and right management can go a long way in helping patients lead a normal life.


Diabetes Mellitus is one of the most common chronic diseases  in which the body either fails to produce any insulin ( Diabetes Mellitus -Type 1, also called insulin – dependent which is found in children) or the insulin that it produces is unable to adequately trigger the conversion of food into energy (Diabetes Mellitus – Type 2, also called non-insulin-dependent which is found in adults). Type I Diabetes accounts for approximately 10% of the cases and Type II Diabetes accounts for 90% of the cases.


Symptoms :


  • Excessive urination
  • Increased hunger
  • Excessive thirst
  • Loss of body weight
  • Dehydration
  • Decreased resistance


Problems Encountered :


  • Heart attacks
  • Gangrene of foot
  • Infections/boils
  • Rapid deterioration of vision, blurred vision, double vision and blindness
  • Sexual problems
  • Kidney problems


Yogic Management :


The aim of yogic management in the management of diabetes is twofold:

  1. To stimulate the pancreatic cells to produce adequate amount of insulin
  2. To reduce the insulin resistance.


Necessary corrections in lifestyle following yoga practices  will help the patient to manage the disease  successfully.


Shatkarma Kriyas : Kunjal, Neti, Enema, Kapalabhati, Agnisar, Nauli and Shankhaprakshalana


Asanas : Every asana is helpful unless there are other complications. However , a few asanas are given below for the benefit of patients :

Tadasana, TiryakTadasana, Katichakrasana, Yogmudra, Ardhmatseyendrasana,, Bhujangasana, Shalabhasana, Dhanurasana, Naukasana, Mandukasana, Halasana, Matsyasana, Shavasana,


Pranayama : Deep and Long Breathing, Anuloma-viloma, Agnisara, Kapalabhati, Suryabhedana, Bhramri, Bhastrika and Nadishodhana are effective and more useful. Regular brisk walking is helpful.


Bandha : Uddiyanabandh


Meditation : AUM chanting, Breath awareness, Thoughts Watching, World Peace Meditation or Loving Kindness Meditation


Other Yogic Methods : Yoga Nidra


Dietary Management:

It depends on the severity of the disease, activity and metabolic needs. There are certain general principles for all diabetic diets:


  • The calorie intake should allow the patient to lose or to gain weight as required.
  • The protein recommended in the diet is normal.
  • Carbohydrates should be sufficient to prevent ketosis.
  • High fibre in diet helps in controlling diabetes by preventing excessive rise in blood glucose and also helps in decreasing blood cholesterol and triglycerides which in turn helps in reducing weight.


The diabetic patient must have healthy food habits to avoid further loss of health : Turnip, Cucumber, Garlic, Bottle Gourd, Bitter Gourd (karela), Spinach, Fenugreek, Bathua, Chaulai, Methi, Amla, Jamun, Bel , Tomato, Black berry, Cabbage, Onion, Butter Milk etc. Food containing whole grains and vegetables are ideal for a good diet because they tend to slow absorption, helping to avoid a rapid rise in blood glucose.


Food to be avoided by diabetic patients :


The diabetic patient should strictly avoid the following food to maintain blood sugar level under control : Potatoes in any form, rice, all types of sweet fruits, fried foods, items prepared from white flour (maida), cashew nuts, pastries, glucose, dry fruits, ice cream, oil, ghee, meat, fish, egg, coffee, tobacco, sugar, especially refined sugar, typical foods to be avoided are “ junk foods”, intoxicating drinks, etc.


Important suggestions:


  • Food control is necessary for the diabetic patient.
  • Eat small amounts of meal at frequent intervals rather than a few large meals each day.
  • After regular yoga session , long walk in the morning and evening with  deep breathing is         beneficial
  • Diabetic patient must keep himself stress free in the daily life.






Yogic Management of Hypertension or High Blood Pressure

Yogic Management of Hypertension or High Blood Pressure

Hypertension or high blood pressure, as it is more commonly known, is regarded as a silent killer. It is a disease of the modern age. The fast pace of life and the mental and physical pressures caused by the increasingly industrialized and urban environment have a role to play in the rise of blood pressure. Blood pressure is the force of blood exerted against the blood vessel walls. Every time the human heart beats, it pumps blood to the whole body through the arteries. The higher the pressure the harder the heart has to pump. Hypertension can lead to damaged organs, as well as several illnesses, such as renal failure ( kidney failure ), heart failure, stroke or heart attack.


Blood pressure is measured with an instrument called sphygmomanometer in millimeters of mercury. The highest pressure in the arteries reached during each heart beat is called systolic pressure, and the lowest between two beats is known as diastolic pressure. The normal level of blood pressure  is below 120/80 mm/Hg. Blood pressure between 120/80 mm/Hg and 139/89 mm/Hg is called pre – hypertension which denotes increased risk of hypertension and a blood pressure of 140/90 mm/Hg  or above is called hypertension.


Symptoms and Causes :


The first symptoms of hypertension may appear as a pain at the back of the head and neck on waking in the morning, which soon disappears. Some of the other common symptoms are dizziness, palpitations, pain in the region of the heart, frequent urination, nervous tension, fatigue, difficulty in breathing, blurred vision and nose bleeds.


In over 90 % of cases , the cause of hypertension is unknown but several factors can increase the risk of developing the condition. Some of the risk factors are :


  1. Age : The risk of developing hypertension increases as one grows older.
  2. Family history : Children born to hypertensive parents are at high risk of developing than those born to non – hypertensive one. A shared environment in the family like diet, exercise, smoking habits etc. may have its implications for development of hypertension.
  3. Obesity : Higher the weight, greater the risk of development of hypertension.
  4. Excess salt intake: Salt contains sodium, which retains the fluid in the body that raises the blood pressure.
  5. Diet : A diet rich in saturated fatty acids and poor in vitamins and fibres increases the risk of hypertension.
  6. Addiction : Consumption of alcohol, tea, coffee, smoking etc. are linked with increase in blood pressure.
  7. Physical inactivity : Inactive people have higher heart rate. Higher the heart rate the harder the heart has to work wit each contraction putting a stronger force on the arteries. Lack of exercise increases the risk of being overweight.
  8. Mental stress : Stress leads to increased secretion of cortisol which raises the blood pressure.
  9. Other causes: Kidney disease, diabetes, hormonal problems, use of oral contraceptive pills, pain killers, herbal supplements, drugs, are some of the other causes of high blood pressure.


Hypertension is one of the most common lifestyle diseases today, with every third person we meet, having suffered from it. And experts say that even kids can be victims of high blood pressure. The fact is that in 90% patients there is no known cause for hypertension and this makes it even more important to be alert. Most are not even aware that they have hypertension,which makes the scenario rather grim. Hypertension is likely to end up being an epidemic in the near future, and approximately one-third of our population will suffer from it by 2020.


 Yogic Management of Hypertension :


The aim of yogic management in the management of hypertension  is to lower the blood pressure and to prevent it from further complications arising out of hypertension.

Necessary corrections in lifestyle following yogic practices  will help the patient to manage the disease  successfully. Some of the yogic practices are as under:


Shatkarma Kriyas : Kunjal, Neti, Enema, Kapalabhati, Agnisar, Nauli and Shankhaprakshalana


Asanas :Tadasana, Tiryak Tadasana, Katichakrasana, Trikonasana, Gomukhasana, Paschimottansana, Vajrasana, Suptvajarasana, Ushtrasana, Shashankasana, Ardhmatseyendrasana, Bhujangasana,  Dhanurasana, and Shavasana


Pranayama : Deep and Long Breathing,  Anuloma-viloma, Chandrabhedana, Bhramri, Sheetli, Ujjayi and Nadishodhana are effective and more useful.


Meditation : AUM chanting, Breath awareness, Thoughts Watching, World Peace Meditation or Loving Kindness Meditation


Other Yogic Methods : Yoga Nidra


Note : Topsy turvy postures like Sirsasana, Sarvangasana , hand stand should be avoided.


Dietary Management:


Garlic – Garlic is regarded as an effective means of lowering blood pressure. It is said to reduce spasms of the small arteries. It also slows down the pulse rate and modifies the heart rhythm, besides relieving the symptoms of dizziness, numbness, shortness of breath, and the formation of gas within the digestive tract. It may be taken in the form of raw cloves or two to three capsules a day.


Indian Gooseberry or Amla – Indian gooseberry is another effective remedy for high blood pressure. A tablespoon each of fresh amla juice and honey mixed together should be taken every morning in this condition.


Lemon – Lemon is also regarded as a valuable food to control high blood pressure . It is rich source of vitamin P which is found both in the juice and peel of the fruit. This vitamin is essential for preventing capillary fragility.


Grapefruit – Grapefruit is useful in preventing high blood pressure . The vitamin P content in the fruit is helpful in tonong up the arteries.


Watermelon – Watermelon is another valuable safeguard against high blood pressure . A substance extracted from watermelon seeds  is said to have a definite action in dilating the blood vessels, which results in lowering the blood pressure. The seeds , dried and roasted , should be taken in liberal quantities.


Rice – Rice has a low fat, low-cholestrol, and low salt content. It makes a perfect diet for those

hypertensive persons who have been advised salt-restricted diets. Calcium in brown rice , in particular, soothes and relaxes the nervous system and helps relieve the symptoms of high blood pressure.


Potato – Potatoes, specially in boiled form are a valuable food for lowering blood pressure . When boiled with their skin , they absorb very little salt. Thus, they can form a useful addition to a salt-free diet recommended for patients with high blood pressure. Potatoes are rich in potassium but not in sodium salts. The magnesium present in the vegetable exercises beneficial effects in lowering blood pressure.


Parsley – Parsley is very useful in high blood pressure. It contains elements which help maintain the blood vessels, particularly, the capillaries. It keeps the arterial system in a healthy condition. It may be taken as a beverage by simmering 20gm of fresh parsley leaves gently in 250 ml of water for a few minutes. This may be drunk several times a day.


Rauwolfia – Among the herbs, rauwolfia is the best remedy for high blood pressure. Alkaloids of this drug, which have a direct effect on hypertension, have been isolated and are being widely used by practitioners of modern medicine, but they have certain unpleasant side effects which the drug, taken in raw form, does not have. Practitioners of the Indian system of medicine have, therefore , preferred to use the root of the drug in a powdered form. Half a teaspoon of this drug , taken thrice a day, is very effective in hypertension.


Vegetable Juices – Raw vegetable juices, especially carrot and spinach juices, taken separately or in combination, are also beneficial in the treatment of high blood pressure. If taken in combination,300 ml of carrot juice and 200 ml of spinach juice should be mixed to make 500 ml or half a litre of the juice,and taken twice daily, morning and evening.


Dietary Calcium and Potassium –Recent studies have revealed an important link between dietary calcium and potassium and hypertension. Researchers have found that people who take potassium –rich diets have a low incidence of hypertension even if they do not control their salt intake. They have also found that people with hypertension do not seem to get much calcium in the form of dairy products. These two essential nutrients seem to help the body secrete excess sodium and are involved in important functions which control the working of the vascular system. Potassium is found in abundance in fruits and vegetables, and calcium in dairy products.


Dietary Considerations –  Persons with high blood pressure should always follow a well-balanced routine of a proper diet, exercise,and rest. Diet is of primary importance. Meat and eggs , more than any other food,cause the blood pressure to rise. The pressure can be lowered and blood clotting diminished by increasing the consumption of fruits,reducing protein intake, and sticking to a vegetarian diet. A natural diet consisting of fresh fruits  and vegetables instead of a traditional diet, helps to get rid of the toxins from the body. Salt should be avoided; in any case, it should not exceed more than three grams or about half a teaspoon per day.


Other Measures- Persons suffering from hypertension must get at least eight hours of sleep , because proper rest is a vital aspect of the treatment. Most important of all, the patient must avoid overstrain,worries,tension,anger,and haste. He or she must develop a calm and cheerful attitude and develop a contented frame of mind.


Weight management with Yoga

weight-management-yoga39% of adults aged 18 years and over were overweight in 2014, and 13% were obese. Most of theworld’s population live in countries where overweight and obesity kills more people than underweight. 41 million children under the age of 5 were overweight or obese in 2014 was a result of a study of WHO.Weight can easily be controlled by three factors-yogic lifestyle,sattvic diet and a combination of asanas and kriyas. Weight reduction by yoga does not have any side effects,and the person does not have the tendency to gain weight again.

Continue reading “Weight management with Yoga”

Yoga at home, Yoga teacher in delhi for home visit

yoga-at-homeWe , at Astrobit, provide yoga at home services at par with the best services available in the market.
We are quite flexible as regards the gender and timings of this session. We have a whole lot of male and female teachers who provide host of services at home,all at very reasonable prices.

The mechanism in yoga at home,what we have formulated is as follows.
First of all,we have a detailed meeting with the client,in which we understand the physical or mental ailments,difficulties being faced by the client . in this detailed meeting we also understand the requirements of the client,as regards time convenient for the yoga session at home. Keeping in view the physical,mental condition and the financial budget of the client,we arrange a package for the client,by one of our instructors.
These instructors are not outsourced but have been trained in-houe by Astrobit itself. After a while even if the client is not satisfied with the quality of teacher,the teacher is changed and an honest endeavor is made for wholesome customer satisfaction. This ensures 100% quality satisfaction at the end of the client. Mr. Sandeeip Sehhgal or CA Sugan Varshney keep visiting the client frequently physically or telephonically for smooth and satisfactory performance of the package.
This methodology ensures total customer satisfaction.
For any kind of yoga at home services,at most reasonable cost, give us a call and experience state of the art yoga services by Astrobit.

We have modules classified as :

3 days a week 5 days a week7days a week
Rs 5,000/-Rs 7,000/-Rs 8,500
per monthper monthper month


We also have packages for groups. The rates of groups are decided on the basis of the number of members in the group.

The founders of ASTROBIT have done M.Sc in yoga and certification in Food and Nutrition. Owing to this ,they have expertise in both the subjects. Sugan and/or Sandeep constantly gude the clients on food and other ailments of the clients, if any.

Yoga Session Home Videos

Increasing Concentration with Yoga


concentrationIn today’s competitive and high exciting world,we focus on too many activities in one go. Whereas it can be easily implied by commonsense that precesion in any activity comes by concentration in that particular field. Achieving concentration is a bit of a task,but not if you practice yoga regularly.

Tree pose/vrikshasasana,eagle pose/garudasana,warrior pose,dance pose help tremendously in achieving concentration. Also regular practice of Crane pose /Bakasana,Head stand/Sheersh asana play a vital role in increasing focus.

To Increase CONCENTRATION LEVELS by yogic techniques effectively Call Sandeeip Sehgal now on +91-98180-13797 for a free Consultation.

How Yoga slows down ageing process


Asanas gives your body physical flexibility,stretching and strength to combat ageing. Intake of oxygen-the yogic way,increased blood circulation in all the body parts replenishes the cells which are being degenerated resulting in overall better performance of the particular organ,which actually means alleviating ageing. The inverted poses like headstand and shoulderstand bring blood circulation to brain and face thus increasing the glow and alleviating pimples ,acne and dark circles from the face.

Pranayama or prolonged and conscious breathing help us control our senses and thus is the biggest stress buster-a silent killer in the modern times. Stress leads to high BP and heart attacks and anxiety or depression. Studies have shown that regular practice of various techniques of pranayama reduces stress and thus stops ageing process.

The sattvic diet recommended in yoga plays an important role in keeping the weight down,the bowels movement and the flow of prana in all the cells of the body.

Apart from this all the limbs of yoga including yam, niyam, meditation helps in combating ageing.

To SLOW DOWN AGEING & Improve CONCENTRATION LEVELS by yogic techniques, call Sandeeip Sehgal now on +91-98180-13797 for a free Consultation.