Health

Yoga for PCOD

“For all Women related reproductive health issues, there is one cost-effective solution – Yoga”: Yogini Srishti

Hashtag talks to Srishti Kaushik who is popularly known as Yogini Srishti, a national gold medalist in yoga who is from Uttar Pradesh shares her memories and experiences about her successful journey of becoming Yogini Srishti with Rashmi Bhumi Reddy.

About Srishti Kaushik

Srishti Kaushik is a skilled yoga practitioner who has expertise in yoga for women’s health-related issues such as PCOD, menstrual problems, thyroid imbalance, hormonal imbalance etc. She has been practising yoga for the past 12 years with 5 years of experience in teaching and instructing yoga. She is also skilled in different forms of yoga such as Hatha, Yin, Restorative, Vinyasa, Ashtanga and Laughter. She bagged the national gold four times for the School Games Federation of India (SGFI) and Akhil Bhartiya Games Federations of India.

Journey of Yogini:

Born and brought up in Hapur, a small town in Uttar Pradesh (UP), in a joint family of 20 people. “Ever since I was a kid I had a natural inclination towards Yoga. I always wanted to become a Yoga instructor, and took every opportunity to go to yoga tournaments and won several medals too.” Her ambitions and passion, although unique, were not as appreciated or encouraged by her parents.

It was during the time when she had passed her graduation with flying colours from Daulat Ram College, that she had finally convinced her parents to enrol her in Moraji Desai Institute of Yoga to complete her certification. This was followed by a Diploma in Yoga Science along with Ayurveda certifications.

Finally, her journey as a Yoga teacher kick-started in the year 2017. She had organized workshops in AIIMS, Delhi for doctors and patients which were sponsored by Decathlon. This was not sustainable as she was not earning enough money to make it a full-time job. As she made a decision to live independently, she decided to secure a corporate job in Gurugram by initiating an Online Yoga Studio. As soon as she shifted to Gurugram, she started getting a lot of opportunities to work as a yoga trainer in some of the best gyms after approaching all the fitness studios nearby her new locality.

Challenges /Obstacles :

Unfortunately, the COVID-19 pandemic put a temporary brake on her journey, as all the fitness studios were shut down. After three months of the onset of the pandemic, the company which she worked for started laying off most of the employees without any compensation. Since then, she focused on her Instagram page ‘Yogini Srishti’ in an attempt to educate people about Yoga and Ayurveda.

Later Srishti along with her partner Shivam launched a Virtual Yoga Studio. She started tutoring people of all ages through virtual classes. In the beginning, she started her virtual classes for just 2 students and within a year the number of students was increased to a total of 2000.

Talking about what inspired her to start teaching yoga, especially for women’s health-related issues, she says, “I learned so much during this period about Yoga and disease management because I was teaching people from all walks of life, people who were dealing with different issues and I wanted to help them manage these issues and live a normal life.”

She also shares her personal health issues, and says, “I was struggling with some issues of my own, because of having a retroverted uterus. I used to face a lot of complications during my menstrual cycles and went through a lot of pain every month. What most people don’t know is that women with retroverted uterus tend to have high chances of contracting Urinary Infections and for me, these UTIs were so common that I rely on medication for consecutive months. Like all the problems in my life before this, I found the solution in Yoga.”

She adds, “With the help of knowledge gained from books and self-experience, I realized that there are certain asanas such as Baddhakonasana, Malasana and many more that can tremendously help with managing these issues. During this time I also learned the yogic management of other women’s health-related issues such as PCOS, PCOD, Thyroid imbalance, irregular periods, low fertility and hormonal imbalances.”

5 Yoga Poses for curing PCOD/PCOS

Baddhakonasana: It is also known as the Butterfly pose. This pose helps women in relieving menstrual cramps and back pain during menstruation and pregnancy. The steps for doing the pose are carried out by tucking both the feet close to the groin. The feet should be clasped tightly with the hands. The movement of legs during the pose gives us the appearance of a butterfly flapping its wings.

Malasana: It is known as the Garland pose. It helps to open the hips while strengthening the pelvic floor and abdominal core. It also enhances circulation and blood flow in the pelvic region as well as improving metabolism and digestion. The pose is carried out by putting your feet slightly wider than hip-width, with toes pointing out while your elbows should push the inner thighs outwards. It is followed by the palms in Anjali Mudra to draw the knees apart. While stretching the spine upwards, push the sit bones together towards the floor.

Bhramari: This pose will help in calming down the mind from anxiety, frustration or anger and agitation. It also helps in self-healing. Practice this pose 3-4 times every day. When you are doing pranayama, make humming sounds like the bee.

Savasana: It is also known as the corpse pose. It helps you relax your mind and keep your cortisol levels in balance. Yoga for PCOS can help you de-stress because stress is one of the primary causes of PCOS. With the legs comfortably extended and arms relaxed alongside the body which is followed by the palms facing up. The body should face up while lying on the ground.

Ustrasana: This asana is also known as the camel pose. It helps you to overcome menstrual discomfort. Squeeze your thighs together and keep your hips above your knees. Inhale and reach your tailbone toward your knees, generating space between your bottom vertebrae. Lift your sternum and bring your elbows back toward each other behind you on another inhale.

Her current goals:

Having received stunning responses from the women living across the country, she decided to turn it into a regular program that happens almost all year round and it has been such a great success that she has been able to help thousands of women so far.

By recollecting one of the best satisfying experiences of her career, she smiles and says, “By this time I had built a strong and supportive community of women on my Instagram page. I also knew how many women are going through these issues every day, and decided to start a Virtual Care Program to help women manage these conditions and live a healthy and fit life.”

Future goals:

Her long-term objective is to normalise period communication so that women don’t have to be embarrassed or ashamed about discussing their periods. Due to a lack of period talks and hygiene constraints, the situation is considerably worse in rural places.

Finally, she says, “Yoga is not magic but the impact it has on my students’ lives is nothing short of magic for them because they are able to conceive naturally, reverse their symptoms of these conditions and manage their hormones to the extent that their doctors are advising them to stop the medication as there is no further need for it.”

May 19, 2022

Managing Psychological Stress in Marriage in India

Marriage, while often seen as a sacred bond in India, is also a complex partnership that involves emotional investment, societal expectations, and continuous adaptation. In the Indian context, marriage isn’t just a union between two individuals it’s often a confluence of families, traditions, and social norms. While love and companionship are central, psychological stress can quietly build over time due to unmet expectations, communication gaps, external pressures, and the lack of personal space. Managing this stress effectively is crucial for a healthy and fulfilling marital life. Understanding the Sources of Stress Recognizing the Signs of Stress Psychological stress in marriage often doesn’t manifest dramatically. Instead, it appears in small, persistent ways: If left unaddressed, this stress can escalate into anxiety disorders, depression, or even marital breakdown. Strategies to Manage Marital Stress 1. Open, Non-Judgmental Communication The cornerstone of any successful marriage is healthy communication. Couples must learn to express themselves openly, without fear of being judged. Schedule “talk time” to share your thoughts, concerns, or even simple day-to-day feelings. Use “I feel” statements rather than blame-focused language to prevent defensiveness. 2. Set Realistic Expectations Bollywood and societal portrayals of “perfect marriages” create unrealistic standards. Accept that no marriage is without flaws. Understand each other’s limitations and strengths, and be willing to compromise without losing your core identity. 3. Establish Boundaries with Extended Family While respecting elders and family traditions is important, couples must create healthy boundaries. This includes making joint decisions independently, especially on matters like finances, parenting, or living arrangements. A united front reduces external interference and strengthens the couple’s bond. 4. Seek Professional Help Therapy is still stigmatized in parts of India, but counseling individuals or couples can be transformative. A trained therapist helps you identify patterns, improve communication, and resolve conflicts constructively. Many Indian metro cities and

Health

Why Soaking Rice Reduces Glucose: Science, Steps, and Stats

Rice is a staple food for millions across the globe, but it’s also often blamed for raising blood sugar levels—especially white rice due to its high glycemic index (GI). However, a simple, age-old practice can help: soaking rice before cooking. This traditional method doesn’t just make rice softer and faster to cook—it also offers a science-backed way to reduce its glucose content and make it healthier. Hashtag Magazines gives you a lowdown… The Science Behind Soaking Rice When you soak rice, several things happen: Supporting Research and Statistics A study published in Food Chemistry (2015) found: Another study from The American Journal of Clinical Nutrition noted: A 2022 clinical trial in India showed: How to Soak Rice to Lower Glucose Step-by-Step Method: Glycemic Index Reduction – Before & After Soaking Type of Rice GI (Unsoaked) GI (After Soaking) White rice 72 60–65 Brown rice 68 55–60 Basmati rice 58 45–50 Red rice 55 40–48 Additional Tips to Reduce Sugar Spike from Rice Why This Matters for Diabetics and Health-Conscious Eaters Blood sugar spikes can lead to fatigue, weight gain, insulin resistance, and long-term complications like diabetes or heart disease. Making simple changes like soaking rice helps: Conclusion Soaking rice is a simple, no-cost step with massive health benefits. Whether you’re managing diabetes, watching your weight, or just aiming for better gut health, soaking rice before cooking can significantly lower its glucose impact. It’s one of the best-kept secrets in Indian kitchens, now backed by science.

Health

Best in-clinic treatments for summer

Dr Shilpa Patil, MD Dermatologist and Director of Ethoski Healthcare Pvt. Ltd., shares expert insights on the best in-clinic treatments for summer, the dos and don’ts of exfoliation, and how to safely achieve a radiant glow. What in-clinic skin treatments should people opt for in summer, and which ones should they avoid? Opt for hydrating treatments like HydraFacial, chemical peels, Fire & Ice facial, and IV therapies for inner hydration. Avoid excessive exfoliation, as it can lead to dryness and irritation. Do laser and chemical peel treatments have different effects on the skin during summer? Yes, they work differently, Chemical Peels exfoliate the outer skin layer and help with acne scars, fine lines, wrinkles, sunspots, and age spots. They range from light to deep intensity and require some downtime. Laser Treatments use focused light beams to break down pigmented cells and treat hyperpigmentation. Q-switch lasers – Nd YAG is used for pigmentation. IPL (Intense Pulsed Light) lasers are for reducing sun damage. Fractional lasers (538 nm to 1064 nm) target deeper pigmentation. Pigmentation may darken initially before fading gradually, and lasers are safe for all skin types. How do you recommend treating pigmentation that worsens due to sun exposure? To treat pigmentation that worsens due to sun exposure, it is essential to apply a broad-spectrum sunscreen with SPF 50+ daily and wear sun-protective clothing to minimize direct exposure. Topical treatments such as retinoids, hydroquinone, vitamin C, azelaic acid, and kojic acid can help lighten pigmentation and even out skin tone. For more persistent cases, in-clinic procedures like chemical peels, microdermabrasion, IPL, and Q-switch laser treatments can effectively reduce pigmentation and improve skin clarity. What role does Vitamin C play in skin brightening, and should it be used more in summer? Vitamin C helps prevent heat rash by reducing sweat gland

Health

Exploring Indian Rice Varieties and Their Health Benefits

India is not just a land of spices and festivals but also a rich treasury of rice varieties. From the snow-fed Himalayan valleys to the sun-soaked southern deltas, rice has been a staple grain in Indian households for centuries. What sets India apart is the sheer diversity of rice grown—over 40,000 varieties! Each variety comes with its own taste, texture, aroma, and health benefits. Hashtag magazine delves into some of the most popular Indian rice varieties and understands how they contribute to your well-being. 1. Basmati Rice Region: North India (Punjab, Haryana, Uttarakhand)Features: Long-grain, aromatic, fluffy when cooked Health Benefits: Best Used For: Biryani, pulao, jeera rice, festive meals 2. Sona Masoori Region: Andhra Pradesh, Telangana, KarnatakaFeatures: Medium-grain, lightweight, less polished than basmati Health Benefits: Best Used For: Daily meals, lemon rice, pongal, plain rice 3. Indrayani Rice Region: MaharashtraFeatures: Aromatic, sticky texture when cooked Health Benefits: Best Used For: Khichdi, dal rice, curd rice 4. Gobindobhog Rice Region: West BengalFeatures: Short-grain, aromatic, sticky Health Benefits: Best Used For: Bengali desserts, khichuri, payesh 5. Matta Rice (Rosematta/Red Parboiled Rice) Region: KeralaFeatures: Red-tinted rice, coarse, earthy flavor Health Benefits: Best Used For: Kerala meals, kanji (rice porridge) 6. Black Rice (Chak Hao) Region: Manipur and Northeast IndiaFeatures: Dark purple-black color, chewy texture Health Benefits: Best Used For: Pudding, salads, stir-fries, special occasions 7. Brown Rice Region: Grown all over IndiaFeatures: Whole grain, chewy texture Health Benefits: Best Used For: Health-conscious meals, grain bowls, pilafs 8. Red Rice Region: Kerala, Karnataka, Tamil NaduFeatures: Reddish hue from anthocyanins, nutty flavor Health Benefits: Best Used For: Traditional South Indian meals, power-packed lunches 9. Bamboo Rice Region: Tribal regions of Kerala, Tamil NaduFeatures: Collected from mature bamboo flowers, seasonal and rare Health Benefits: Best Used For: Unique rice dishes, porridge, desserts 10. Kalajeera Rice (Baby Basmati) Region: Odisha and West BengalFeatures: Small-grain, mildly aromatic Health Benefits: Best Used For: Pulao, prasad, daily meals Health Tips While Choosing Rice: Conclusion Rice is more than just a