Exercise

Here’s a general exercise routine that covers strength, cardio, and flexibility. It can be done in 30–45 minutes and is suitable for most fitness levels:

1. Warm-Up (5–10 minutes)

Jogging in place or brisk walking

Arm circles

Leg swings (front to back, side to side)

Dynamic stretches (lunges with a twist)

2. Cardio (10–15 minutes)

Jumping jacks – 1 minute

High knees – 1 minute

Burpees – 10-15 repetitions

Mountain climbers – 30 seconds

Rest 30 seconds and repeat this set 2-3 times.

3. Strength Training (15–20 minutes)

Bodyweight squats – 3 sets of 12-15 reps

Push-ups – 3 sets of 10-15 reps (modify as needed)

Lunges – 3 sets of 12 reps per leg

Plank – hold for 30-60 seconds, repeat 2-3 times

Glute bridges – 3 sets of 15 reps

4. Core Workout (5 minutes)

Bicycle crunches – 3 sets of 20 reps

Russian twists – 3 sets of 20 reps

Leg raises – 3 sets of 12 reps

5. Cool-Down and Stretch (5 minutes)

Hamstring stretch

Quad stretch

Shoulder stretch

Child's pose

Deep breathing exercises

This workout will improve your overall fitness, combining cardiovascular endurance, strength, and flexibility. You can adjust intensity based on your fitness level.

Yoga tips

Daily meditation can be a powerful tool for maintaining and improving mental health. Here's a simple meditation routine you can follow:

1. Set Aside Time (5–15 minutes)

Pick a quiet spot where you won't be disturbed. You can sit in a chair, cross-legged on the floor, or lie down comfortably.

2. Focus on Your Breath

Close your eyes and take slow, deep breaths.

Inhale through your nose for 4 counts, hold for 4 counts, then exhale through your mouth for 6 counts.

Repeat this for a few minutes, bringing your attention to the sensation of your breath.

3. Body Scan

After your breathing is steady, slowly bring your awareness to different parts of your body, starting from your toes and moving up to your head.

Notice any tension and relax each part consciously.

4. Mindfulness of Thoughts

As thoughts arise, acknowledge them without judgment and gently bring your focus back to your breath.

Imagine your thoughts as clouds floating by, allowing them to pass without attachment.

5. Gratitude or Affirmations

After the body scan, spend a minute thinking about things you are grateful for or repeat positive affirmations like, "I am calm," or "I am in control of my emotions."

6. Close with Deep Breaths

End the meditation with a few deep breaths, feeling the calmness settle in.

Open your eyes slowly, taking your time to return to the present.

Benefits

Reduces Stress & Anxiety: Meditation lowers cortisol levels, the stress hormone.

Improves Focus: Regular practice increases mindfulness and attention.

Promotes Emotional Health: It can enhance self-awareness, encouraging a more positive outlook.

Enhances Sleep Quality: Meditation before bed helps quiet the mind for better rest.

This simple daily routine can be adapted based on your time and needs, but consistency is key for long-term mental health benefits.

Traffic cops to the jam problem

Traffic jam at kaesarbagh and nearby areas problem can be solved by the way.

WhatsApp number 

9936570022

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9936570089

ami

Ami to jantam je kon samay. 

Nomoskar

CM Yogi said his political entry was driven by a purpose and the other one was good morning. Have you been doing this.

Thanks Parul Srivastava 

Weather

Today's weather is good. Eat healthy food for the first one. Cloudy weather. The sun will go. 35 degrees. Low 29 definitely. Thunderstorms are expensive. 

Varanasi regains top spot for being cleanest Ganga town

Varanasi earned the highest score of 76.5 points in the survey followed closely by Prayagraj. Haridwar, the top ranking city from the previous year secured the fourth position.