The conversations around mental health have been amplified in the wake of the coronavirus pandemic, as people adjust, or don’t, to a new, socially distant work-life model. Yoga is proven to be a powerful way to support your mental health.
Yoga works on the body, breath and brain to create a sense of holistic well-being. The poses stretch, strengthen and lengthen the body, helping to release built-up tension, leaving you feeling lighter and calmer. Smooth, rhythmic breathing can reduce anxiety. When we slow the inhale and lengthen the exhale, the body and mind move from the fight or flight state into the rest and digest state. Finally, yoga increases the level of gamma-aminobutyric acid (Gaba) in the brain, a chemical that helps to regulate nerve activity.
So as you move, stretch, and breathe, your brain starts to calm down. Focusing on your practice generates a sensation of centredness and balance.
There are many postures and breathing techniques that move you from the sympathetic nervous system to the parasympathetic nervous system, so even a short practice, when done regularly, can improve mood, reduce feelings of stress, anxiety and depression, and restore balance. Here are six to try.
Box breathing
This technique is also known as square breathing. When you feel overwhelmed, anxious or disconnected, this breathing exercise steadies you by supporting a gentle shift into the parasympathetic nervous system. Close your eyes. Inhale slowly and deeply through your nose. Count steadily to four in your head. Feel the air enter your lungs. Take a moment at the top of your inhalation. Then count to four as you exhale. Continue this for several rounds. When you get into the rhythm, you can hold your breath for a count of four.
Fish Pose
This posture increases the flow of thyroid hormones in the blood, which makes us feel lively and energised. It also enhances melatonin, which contributes to a sound and restful sleep.
Lie on your back with your legs extended and hands relaxed alongside your body.
Place your hands underneath you're thehips, palms facing down. Bring your elbows closer towards each other.
Inhale, press your forearms and elbows into the floor and lift your chest to create an arch in your upper back. Lift your shoulder blades and upper torso off the floor. Tilt your head back and bring the crown of your head to the floor.
Keep pressing through your hands and forearms. There should be very little weight pressing through your head. Keep your thighs active. Press outward through your heels. Hold for five breaths.
To release the pose, press firmly through your forearms to slightly lift your head off the floor. Then exhale as you lower your torso and head to the floor. Draw your knees into your chest for a few breaths, and then extend your legs and rest.
Downward-facing dog
A common yoga class posture, this gentle inversion that restores energy as it brings oxygenated blood to the upper body and calms the mind.
- Start on your hands and knees, with your palms grounded and the middle fingers pointing forward.
- As you exhale, lift the hips towards the ceiling and rest on your feet. Relax your neck and gaze towards your knees.
- Draw the elbows in towards each other and rotate the shoulders to bring the armpits parallel to one another.
- Slightly bend both knees, elevating the heels. Then press down through the palms and lengthen the sitting bones up towards the ceiling, creating a V shape.
- Continue to work down evenly through the palms, lifting the sitting bones to the ceiling. Gently direct your stomach towards your thighs, while simultaneously drawing the front of your ribs in towards your spine.
- Take five to 10 smooth and easy breaths here.
Eagle pose
This is an active and empowering posture that wards off anxiety by improving concentration and balance. It also releases tension in the shoulders, legs and back.
- From a standing position, (tadasana), bend your knees slightly, then shift your weight into your right foot and cross your left thigh over your right. Try to hook your left foot behind your right calf or ankle.
- Extend your arms out to the sides and cross the right elbow over the left, then either press the backs of the hands together or get your palms to touch.
- Hug your legs together and sit back as if on a chair. Lift the spine long.
- Lift the hands so the elbows are in line with the shoulders. Hold for 20 seconds to one minute.
- As you exhale, unwind the legs and arms and stand in tadasana. Repeat on the other side.
Resting pose with raised legs
Put your feet up and reclaim your balance in this deeply restorative pose, which allows the mind and the body to relax. The easiest way to do this is to lie in bed and put your legs up on the headboard.
- Walk your feet up the wall until your body is in an L-shaped position.
- Let your arms rest on the sides or place one hand on your stomach area and one hand on your heart.
- Focus on your breath – taking a deep, slow inhale and exhale through your nose.
- Stay in the pose for as long.
Supine bound angle
This posture puts the body at ease and invokes inner calm because it slows the breathing, lowers blood pressure and quietens the nervous system.
- Lie on your back and bring the soles of your feet together. Place cushions under your knees or hips for support, if needed.
- Place one hand on your stomach and one hand on your heart, focusing on your breath.
- Stay in this pose for up to five to 10 minutes.
- Then inhale while lifting your knees away from the floor, and exhale while extending the legs back to their original position.
Yoga should always feel good. If any of the practices feel uncomfortable, stop. Always work within your own range of limits and abilities and, if you have any medical concerns, talk to a doctor before practising yoga.
Nerry Toledo’s full guide to postures and breathing techniques that boost mental well-being can be found at, www.nerryfit.com
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Five famous companies founded by teens
There are numerous success stories of teen businesses that were created in college dorm rooms and other modest circumstances. Below are some of the most recognisable names in the industry:
- Facebook: Mark Zuckerberg and his friends started Facebook when he was a 19-year-old Harvard undergraduate.
- Dell: When Michael Dell was an undergraduate student at Texas University in 1984, he started upgrading computers for profit. He starting working full-time on his business when he was 19. Eventually, his company became the Dell Computer Corporation and then Dell Inc.
- Subway: Fred DeLuca opened the first Subway restaurant when he was 17. In 1965, Mr DeLuca needed extra money for college, so he decided to open his own business. Peter Buck, a family friend, lent him $1,000 and together, they opened Pete’s Super Submarines. A few years later, the company was rebranded and called Subway.
- Mashable: In 2005, Pete Cashmore created Mashable in Scotland when he was a teenager. The site was then a technology blog. Over the next few decades, Mr Cashmore has turned Mashable into a global media company.
- Oculus VR: Palmer Luckey founded Oculus VR in June 2012, when he was 19. In August that year, Oculus launched its Kickstarter campaign and raised more than $1 million in three days. Facebook bought Oculus for $2 billion two years later.
The specs
Engine: 3.0-litre six-cylinder turbo
Power: 398hp from 5,250rpm
Torque: 580Nm at 1,900-4,800rpm
Transmission: Eight-speed auto
Fuel economy, combined: 6.5L/100km
On sale: December
Price: From Dh330,000 (estimate)
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MATCH INFO
Manchester United 1 (Greenwood 77')
Everton 1 (Lindelof 36' og)
Benefits of first-time home buyers' scheme
- Priority access to new homes from participating developers
- Discounts on sales price of off-plan units
- Flexible payment plans from developers
- Mortgages with better interest rates, faster approval times and reduced fees
- DLD registration fee can be paid through banks or credit cards at zero interest rates
Killing of Qassem Suleimani
Killing of Qassem Suleimani
THURSDAY'S ORDER OF PLAY
Centre Court
Starting at 10am:
Lucrezia Stefanini v Elena Rybakina (6)
Aryna Sabalenka (4) v Polona Hercog
Sofia Kenin (1) v Zhaoxuan Yan
Kristina Mladenovic v Garbine Muguruza (5)
Sorana Cirstea v Karolina Pliskova (3)
Jessica Pegula v Elina Svitolina (2)
Court 1
Starting at 10am:
Sara Sorribes Tormo v Nadia Podoroska
Marketa Vondrousova v Su-Wei Hsieh
Elise Mertens (7) v Alize Cornet
Tamara Zidansek v Jennifer Brady (11)
Heather Watson v Jodie Burrage
Vera Zvonareva v Amandine Hesse
Court 2
Starting at 10am:
Arantxa Rus v Xiyu Wang
Maria Kostyuk v Lucie Hradecka
Karolina Muchova v Danka Kovinic
Cori Gauff v Ulrikke Eikeri
Mona Barthel v Anastasia Gasanova
Court 3
Starting at 10am:
Kateryna Bondarenko v Yafan Wang
Aliaksandra Sasnovich v Anna Bondar
Bianca Turati v Yaroslava Shvedova
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ELIO
Starring: Yonas Kibreab, Zoe Saldana, Brad Garrett
Directors: Madeline Sharafian, Domee Shi, Adrian Molina
Rating: 4/5
Killing of Qassem Suleimani
The biog
Favourite book: Men are from Mars Women are from Venus
Favourite travel destination: Ooty, a hill station in South India
Hobbies: Cooking. Biryani, pepper crab are her signature dishes
Favourite place in UAE: Marjan Island
Series info
Test series schedule 1st Test, Abu Dhabi: Sri Lanka won by 21 runs; 2nd Test, Dubai: Play starts at 2pm, Friday-Tuesday
ODI series schedule 1st ODI, Dubai: October 13; 2nd ODI, Abu Dhabi: October 16; 3rd ODI, Abu Dhabi: October 18; 4th ODI, Sharjah: October 20; 5th ODI, Sharjah: October 23
T20 series schedule 1st T20, Abu Dhabi: October 26; 2nd T20, Abu Dhabi: October 27; 3rd T20, Lahore: October 29
Tickets Available at www.q-tickets.com
Stat Fourteen Fourteen of the past 15 Test matches in the UAE have been decided on the final day. Both of the previous two Tests at Dubai International Stadium have been settled in the last session. Pakistan won with less than an hour to go against West Indies last year. Against England in 2015, there were just three balls left.
Key battle - Azhar Ali v Rangana Herath Herath may not quite be as flash as Muttiah Muralitharan, his former spin-twin who ended his career by taking his 800th wicket with his final delivery in Tests. He still has a decent sense of an ending, though. He won the Abu Dhabi match for his side with 11 wickets, the last of which was his 400th in Tests. It was not the first time he has owned Pakistan, either. A quarter of all his Test victims have been Pakistani. If Pakistan are going to avoid a first ever series defeat in the UAE, Azhar, their senior batsman, needs to stand up and show the way to blunt Herath.
Wonka
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MATCH INFO
Uefa Champioons League semi-final:
First leg: Liverpool 5 Roma 2
Second leg: Wednesday, May 2, Stadio Olimpico, Rome
TV: BeIN Sports, 10.45pm (UAE)
Global institutions: BlackRock and KKR
US-based BlackRock is the world's largest asset manager, with $5.98 trillion of assets under management as of the end of last year. The New York firm run by Larry Fink provides investment management services to institutional clients and retail investors including governments, sovereign wealth funds, corporations, banks and charitable foundations around the world, through a variety of investment vehicles.
KKR & Co, or Kohlberg Kravis Roberts, is a global private equity and investment firm with around $195 billion of assets as of the end of last year. The New York-based firm, founded by Henry Kravis and George Roberts, invests in multiple alternative asset classes through direct or fund-to-fund investments with a particular focus on infrastructure, technology, healthcare, real estate and energy.
Sole survivors
- Cecelia Crocker was on board Northwest Airlines Flight 255 in 1987 when it crashed in Detroit, killing 154 people, including her parents and brother. The plane had hit a light pole on take off
- George Lamson Jr, from Minnesota, was on a Galaxy Airlines flight that crashed in Reno in 1985, killing 68 people. His entire seat was launched out of the plane
- Bahia Bakari, then 12, survived when a Yemenia Airways flight crashed near the Comoros in 2009, killing 152. She was found clinging to wreckage after floating in the ocean for 13 hours.
- Jim Polehinke was the co-pilot and sole survivor of a 2006 Comair flight that crashed in Lexington, Kentucky, killing 49.
COMPANY PROFILE
Name: Kumulus Water
Started: 2021
Founders: Iheb Triki and Mohamed Ali Abid
Based: Tunisia
Sector: Water technology
Number of staff: 22
Investment raised: $4 million
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UPI facts
More than 2.2 million Indian tourists arrived in UAE in 2023
More than 3.5 million Indians reside in UAE
Indian tourists can make purchases in UAE using rupee accounts in India through QR-code-based UPI real-time payment systems
Indian residents in UAE can use their non-resident NRO and NRE accounts held in Indian banks linked to a UAE mobile number for UPI transactions
KINGDOM%20OF%20THE%20PLANET%20OF%20THE%20APES
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Some of Darwish's last words
"They see their tomorrows slipping out of their reach. And though it seems to them that everything outside this reality is heaven, yet they do not want to go to that heaven. They stay, because they are afflicted with hope." - Mahmoud Darwish, to attendees of the Palestine Festival of Literature, 2008
His life in brief: Born in a village near Galilee, he lived in exile for most of his life and started writing poetry after high school. He was arrested several times by Israel for what were deemed to be inciteful poems. Most of his work focused on the love and yearning for his homeland, and he was regarded the Palestinian poet of resistance. Over the course of his life, he published more than 30 poetry collections and books of prose, with his work translated into more than 20 languages. Many of his poems were set to music by Arab composers, most significantly Marcel Khalife. Darwish died on August 9, 2008 after undergoing heart surgery in the United States. He was later buried in Ramallah where a shrine was erected in his honour.
Results
2.15pm: Maiden (PA) Dh40,000 1,200m
Winner: Maqam, Fabrice Veron (jockey), Eric Lemartinel (trainer).
2.45pm: Maiden (PA) Dh40,000 1,200m
Winner: Mamia Al Reef, Szczepan Mazur, Ibrahim Al Hadhrami.
3.15pm: Handicap (PA) Dh40,000 2,000m
Winner: Jaahiz, Fabrice Veron, Eric Lemartinel.
3.45pm: Handicap (PA) Dh40,000 1,000m
Winner: Qanoon, Szczepan Mazur, Irfan Ellahi.
4.15pm: Sheikh Hamdan bin Rashid Cup Handicap (TB) Dh200,000 1,700m.
Winner: Philosopher, Tadhg O’Shea, Salem bin Ghadayer.
54.45pm: Handicap (PA) Dh40,000 1,700m
Winner: Jap Al Yassoob, Fernando Jara, Irfan Ellahi.
SHALASH%20THE%20IRAQI
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The%20Roundup
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Results:
Women:
1. Rhiannan Iffland (AUS) 322.95 points
2. Lysanne Richard (CAN) 285.75
3. Ellie Smart (USA) 277.70
Men:
1. Gary Hunt (GBR) 431.55
2. Constantin Popovici (ROU) 424.65
3. Oleksiy Prygorov (UKR) 392.30
Places to go for free coffee
- Cherish Cafe Dubai, Dubai Investment Park, are giving away free coffees all day.
- La Terrace, Four Points by Sheraton Bur Dubai, are serving their first 50 guests one coffee and four bite-sized cakes
- Wild & The Moon will be giving away a free espresso with every purchase on International Coffee Day
- Orange Wheels welcome parents are to sit, relax and enjoy goodies at ‘Café O’ along with a free coffee
Our legal consultant
Name: Hassan Mohsen Elhais
Position: legal consultant with Al Rowaad Advocates and Legal Consultants.
MOUNTAINHEAD REVIEW
Starring: Ramy Youssef, Steve Carell, Jason Schwartzman
Director: Jesse Armstrong
Rating: 3.5/5
Quick facts on cancer
- Cancer is the second-leading cause of death worldwide, after cardiovascular diseases
- About one in five men and one in six women will develop cancer in their lifetime
- By 2040, global cancer cases are on track to reach 30 million
- 70 per cent of cancer deaths occur in low and middle-income countries
- This rate is expected to increase to 75 per cent by 2030
- At least one third of common cancers are preventable
- Genetic mutations play a role in 5 per cent to 10 per cent of cancers
- Up to 3.7 million lives could be saved annually by implementing the right health
strategies
- The total annual economic cost of cancer is $1.16 trillion
BIGGEST CYBER SECURITY INCIDENTS IN RECENT TIMES
SolarWinds supply chain attack: Came to light in December 2020 but had taken root for several months, compromising major tech companies, governments and its entities
Microsoft Exchange server exploitation: March 2021; attackers used a vulnerability to steal emails
Kaseya attack: July 2021; ransomware hit perpetrated REvil, resulting in severe downtime for more than 1,000 companies
Log4j breach: December 2021; attackers exploited the Java-written code to inflitrate businesses and governments
Bharatanatyam
A ancient classical dance from the southern Indian state of Tamil Nadu. Intricate footwork and expressions are used to denote spiritual stories and ideas.
