How to Practice Alternate Nostril Breathing for Relaxation


What Is Alternate Nostril Breathing?

Alternate nostril breathing, known in Sanskrit as Nadi Shodhana, is an ancient Yoga breathing technique used for calming the body and mind. Alternate nostril breathing can be practiced anytime, and is especially useful prior to meditation.

How To Do Alternate Nostril Breathing

During alternate nostril breathing one nostril is closed. The thumb and index fingers are used to perform this breathing technique. One round consists of one inhalation and one exhalation. Practice a few rounds until you feel comfortable with the technique before adding more rounds.

  • Sit in a comfortable chair in a quiet environment.
  • Keep your back and neck straight.
  • Place your right thumb over your right nostril. Press gently to close the nostril.
  • Inhale through your left nostril.
  • Place your index finger over the left nostril while releasing the thumb from the right nostril.
  • Exhale the air from the right nostril.
  • Repeat the sequence.
  • Practice slowly. Add more rounds when comfortable.

The Health Benefits of Alternate Nostril Breathing

  • Reduces stress.
  • Creates a feeling of calm.
  • Provides deeper meditation.

Delicious Cinnamon Nutmeg Coffee Cake for Winter Mornings


Breakfast Coffee Cake Recipe for Cold January Mornings

INGREDIENTS

Crumble Mixture

  • cooking spray
  • 1 1⁄3 cups all-purpose flour
  • 1 packed cup light or dark brown sugar
  • 2 teaspoons ground cinnamon
  • 1/2 teaspoon freshly grated nutmeg
  • 1/4 teaspoon fine sea salt
  • 1/2 cup unsalted butter, at room temperature

Cake Mixture

  • 6 ounces unsalted butter
  • 1/2 cup granulated sugar
  • 1/4 packed cup light or dark brown sugar
  • 2 large eggs, at room temperature
  • 1 ½ teaspoons vanilla extract
  • 2 ¼ cups all-purpose flour
  • 1 ½ teaspoons ground cinnamon
  • 1/2 teaspoon freshly grated nutmeg
  • 1 ½ teaspoons baking powder
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon fine sea salt
  • 3/4 cup buttermilk, at room temperature

DIRECTIONS

Preheat the oven to 350 degrees F (180 degrees C) with an oven rack set in the center of the oven. Grease a 9-inch square pan with nonstick spray, and line the pan with parchment paper, allowing at least 2 inch of excess on each side (these will act as handles to make for an easier removal later).

Gather all ingredients.

To make the crumble topping: Stir flour, brown sugar, cinnamon, nutmeg, and salt together in a bowl until combined. Add butter and use your hands or a pastry cutter to mix until butter is fully incorporated, and mixture forms moistened clumps. It should no longer appear powdery. Set aside.

To make the coffee cake: Beat butter, sugar, and brown sugar in the bowl of an electric mixer fitted with the paddle attachment on medium speed until light and fluffy, 3 to 4 minutes.

Add eggs, 1 at a time, mixing well on medium speed to incorporate and scraping the bowl well after each addition.

Whisk flour, cinnamon, nutmeg, baking powder, baking soda, and salt together in a bowl to combine. Add about half of the mixture to the mixer and mix on low speed to combine, then scrape the bowl well.

With the mixer running on low speed, add buttermilk in a slow, steady stream and mix until incorporated. Add remaining half of the dry ingredients and mix to combine.

Pour half of the batter into the prepared cake pan, and spread into an even layer. Sprinkle about half of the crumble mixture over the batter in an even layer.

Transfer cake to the preheated oven and bake until a tester inserted into the center comes out clean or with a few moist crumbs, 35 to 40 minutes.

Cool the cake completely in the pan, then use the excess parchment paper to gently unmold the cake and transfer to a cutting board. Slice the cake into 9 pieces, then peel it away from the parchment paper to serve.


Recipe Source: AllRecipes.com

Stay Safe: Non-Slip Ice Grippers for Winter Walks


Ice Covered Pavement Is Dangerous

Icy winter pavement presents a dilemma for older adults. They need to get out on local errands, but are stranded at home, waiting for the ice to melt.

When sidewalks and driveways are as slick as an ice rink, even a short trip to the driveway is problematic.

While a strong core prevents falls under normal conditions, ice can override your strength and cause a bad fall.

How Non-Slip Ice and Snow Grippers Prevent Falls

Non-slip ice grippers fit over shoes and boots. They are sold in sizes for men, women and children. Grippers are made with a series of stainless steel spikes that grip the ice, allowing you to walk without fear of falling.

Amazon has a wide array of these devices at various price points. Use the keywords ice grippers, ice cleats, or full foot traction in your search.


Why Squats Are Essential for Senior Health


What Is A Squat Exercise?

The squat exercise mimics the same movement as getting up and down from a chair. Practicing the squat takes up very little room. It can be done at home or outdoors.

The Benefits of Squatting

  • Improves lower body strength
  • Improves balance and stability
  • Improves bone density
  • Improves joint health
  • Prevents stiffness in the hips, knees and ankles
  • Prevents osteoporosis
  • Prevents falls
  • Improves ability to get up and down from a chair
  • Sustains your independence