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Those who practice yoga vouch for its many benefits. They say it is good for their overall wellbeing, that it makes them calmer and agile. Though research into it is still preliminary, scientific evidence supports what yogis have been claiming for decades—yoga, if done right, can be therapeutic. 

Zahyan Shahani is a yoga instructor. She conducts yoga classes at her studio, Zenned Out, in Jhamsikhel, Lalitpur. She has been practicing yoga for almost a decade. She spoke to Babita Shrestha from ApEx about the healing benefits of yoga, how it can make you more mindful of the present, and why the early hours of the morning is considered to be the best time to practice yoga.

Are there any health benefits of regular yoga practice?

Yoga is a great way to make you more focused on whatever you’re doing. It can help you stay calm, handle stress, and even deal with mood swings. If you have health issues, it might ease the symptoms. It keeps your organs and breathing in good shape. Following the right poses and sequences can strengthen your muscles, make you more flexible, and improve how you move around. Yoga isn’t just about the body but also keeps your mind healthy, helps you sleep better, and keeps you on track.

What advice would you give to someone who wants to do yoga? 

I’d recommend finding a workout that suits you and easily fits into your daily life. Think of it as a long term fitness regime and not a temporary trend. Start with a nearby studio or instructor to understand the basics of breathing, alignment, and techniques. It’s crucial in the beginning to prevent potential long-term damage to your bones or muscles. You might not immediately have issues but they could catch up later if you’re not practicing correctly. Once you’ve grasped the fundamentals, you can practice on your own. 

Is there a good time to practice yoga?

Practicing yoga in the morning sets a positive tone for the day, helping you focus on your purpose and approach the day with the right mindset. If you’re interested in why mornings are ideal for yoga, explore ‘Brahma Muhurta’. This Sanskrit term translates to ‘time of Brahma’,’sacred time’, ‘time of divinity’ or ‘the creator’s time.’ It refers to the period just before sunrise, which is believed to be when your life force is at its strongest. Practicing yoga during this time can make a big difference in how you tackle the day.

How does yoga contribute to improving flexibility and mental well-being? 

The practice of yoga, particularly through various asanas, not only enhances physical fitness but helps you create a healthy space between joints by elongating tight muscles. It allows connection between deeper sets of muscles. If you love a slow and gentle asana practice, you can opt for Yin Yoga but if you like it to be fast paced, you can  go for Vinyasa or Power Yoga. There is Ashtanga Yoga for the ones who love routine sequences. Pranayama practice along with gentle asanas that open up the back, chest, and abdominal muscles can also help you with respiratory health.

Can you share a simple yoga tip that anyone can use in their day to day life? 

There’s this yoga move called Vajrasana. It’s one of the simplest asanas. You can do it right after you’ve had lunch or dinner. It’s not just good for improving slow digestion but also helps you if you’re dealing with issues like infection or gastroenteritis. On top of giving your digestive system a boost, it also keeps your spine healthy. As for other asanas, I recommend you do them on an empty stomach or a few hours after having food. If you’ve got any spinal health issues, it’s better to have someone guide you through yoga practice.

What are some things to keep in mind before starting a yoga session?

For anyone dealing with specific health concerns, especially back pain, my advice would be to have a chat with your yoga instructor or healthcare provider before diving into practice. Simple things like checking your daily posture and adjusting your pillow and mattress can also make a big difference. Don’t shy away from using props or any modifications because they can make bending and stretching easier.

Yoga shouldn’t cause you pain or discomfort, though it might make you a bit sore at the start. Communicate with your instructor to make any necessary adjustments in your yoga routine. When it comes to backbends, take it easy. Don’t push yourself into something that doesn’t feel right. Even a simple sequence like the Cobra pose can do more harm than good if not done correctly.

Should meditation be a part of your yoga sessions? 

If you’re new to meditation, guided sessions can be a good way to start. It’s all about being mindful, doing away with distractions, and dedicating quality time to yourself. It helps you reflect on your own thoughts. What I strongly believe is that we often have the answers within us but most of the time we just seek validation from external sources. Meditation helps release all that stress, trauma, anxiety and the constant mental turmoil between the past, present and future. If you’re just starting out, take baby steps with meditation. Even two to five minutes is a great beginning and you can build up from there.

Portraying a distressing situation persisting in remote corners of Nepal, Pansara (31) of Budhinanda municipality-3, Kuru (Bajura district), gave birth to her third child on the way to a health center in the first week of December last year, marking the third time that she has given birth in unsafe conditions outside a health facility.  

A photojournalist managed to capture Pansara with her newborn and a health volunteer, Dharma Chadara, in the nick of time. The pictures went viral, bringing to light once again one of the several ordeals facing women in remote districts of this country, including Rukum, Rolpa, Humla, Jumla, Achham, Mugu, Bajhang, Bajura, Kalikot and Dolpa. 

The situation sheds light on the numerous problems women like Pansara encounter while trying to reach health centers alone, often in the midst of labor. 

Pictures of Pansara and her baby in a remote corner  have evoked memories of my mother's struggle in giving birth to seven children and raising them. Per my mom, I, the fourth child, was born in the midst of a busy farming season. It so happened that mom experienced labor while digging a heap of cow dung for spreading it in the corn fields as manure. Fortunately, farm workers noticed her ordeal and took her home where I was born. 

I feel sad when I get to hear that my grandma left me without seeing me because a daughter was born in her family, for the fourth time. 

My three brothers were born after me in similar circumstances. 

During the birth of my youngest brother, I witnessed the immense pain my mother endured, making me realize that women triumph over death while giving birth. What surprises me these days is that even during the birth of their youngest child, the seventh one, at home, my parents lacked awareness of services available at healthcare facilities. 

Fortunately, we now have access to quality healthcare services, thanks to a highway. This transformation highlights the strides made in ensuring better healthcare for mothers and their newborns in our community.

In general, though, the Western region of Nepal, including Karnali and Sudurpaschim provinces, lacks easy access to healthcare facilities, thanks to apathy on the part of the state. The state, while not physically enslaved, seems intellectually constrained, prioritizing power dynamics over developmental efforts in the remotest corners of the country. 

That is one of the reasons why young girls lose their lives in menstrual slums called Chhaugoth every year, while many women suffer from long-term diseases due to appalling conditions there. The recent death of two girls in menstrual slums in Achham shows that efforts to address this issue have been insufficient.

Education should focus on dismantling ingrained beliefs rather than physically demolishing structures. The emphasis should be on eliminating mental barriers rather than sheds built for menstrual seclusion.

Returning to the pressing issue of women giving birth on their way to health centers, questions arise about services provided by a municipality. How can an area designated as a municipality lack even basic health services and transportation infrastructure, including roads? Who is to blame for this sorry state of affairs if not elected officials, who prioritize their petty interests at the expense of the public. 

It is time to raise awareness and demand better healthcare facilities for women in remote areas so as to save lives and prevent further suffering.

The year 2023 witnessed a significant movement of Nepali citizens seeking opportunities, education, and a new chapter in their lives. The Central Bureau of Statistics (CBS) has unveiled compelling insights into the diverse reasons and destinations that have shaped the migration trends of Nepalis.

A staggering total of 1,603,836 Nepalis embarked on journeys to different corners of the globe in 2023. What makes this migration wave intriguing is the varied purposes that propelled these individuals to leave the country.

Among the migrants, 70,915 Nepalis chose to make a new home abroad, embracing permanent residency. This group, comprising 36,663 males and 34,251 females, reflects a growing desire for stability and long-term settlement beyond their homeland. Political instability, poor economy and lack of job and business opportunities are driving many individuals and families to migrate. 

The pursuit of employment opportunities also led a significant number, 808,415 to be exact, to venture abroad under employment visas. Notably, 271,088 Nepalis landed in the United Arab Emirates (UAE), signaling the lure of job prospects in the Middle East. While these migrant workers are an integral part of Nepal’s remittance-reliant economy, their departure also reveals the sorry state of rural Nepal, where villages are either empty or populated only by women, children and elderly citizens. 

Government ministers and politicians boast of road, education and electricity access in far-flung regions of the country, but the reality is that the number of beneficiaries is fast dwindling. Excess migration has also caused the farmland in many parts of the country to go uncultivated.   

Besides job opportunities, education is another key catalyst that is prompting Nepali youths to visit abroad, with 108,542 Nepalis opting for student visas. The surge in applications for no objection letters for overseas studies suggests a growing appetite for educational pursuits beyond national borders. It is important to note that until and unless the government creates career opportunities at home, foreign educated youths are less likely to return to the country. 

The top destinations for Nepali migrants in 2023 spanned across India, Qatar, Malaysia, Saudi Arabia, Australia, Japan, the US, the UK, Kuwait, South Korea, Thailand, Canada, China, and Hong Kong. This diverse list underlines the global footprint of Nepali citizens seeking opportunities that are not available at home.

The 2021 census reveals a notable shift, with the number of women migrating abroad increasing by a remarkable 71 percent over the past decade. Out of the 2,169,478 Nepalis residing abroad, 404,103 are females, reflecting a changing trend in gender dynamics among migrants. This also comes with its own sets of challenges, particularly concerning trafficking of women. 

Stories about Nepali women getting trafficked to an unknown country and getting abused and tortured are all too common. Human trafficking rackets under the guise of overseas job agencies have long been supplying Nepali women, mainly to the Middle East, by luring them with the promise of well-paying jobs. 

A closer look at the data reveals a spike in Nepalis heading to countries like Poland, Malta, and Portugal. The allure of permanent residency has drawn 10,638 Nepalis to Portugal, 5983 to Malta, and 5834 to Poland. Recently, there have been reports about Nepalis paying exorbitant amounts of money to the so-called foreign employment companies and agents to enter Europe and North America. 

Reports have also emerged about Nepalis being recruited in Russia's army in its conflict with Ukraine. The numbers indicate that 1,795 Nepalis visited Russia, with the majority under visit visas, since the war broke out in February 2022. Additionally, 95 Nepalis ventured to Ukraine during these tumultuous times. Nearly a dozen Nepalis have lost their lives in the war and many more are said to be injured or missing, but the government has done little to investigate their whereabouts and bring them back home. 

The 2023 migration trend paints a stark reality of Nepal, a country caught in a deep mire of corruption, poor economy, political instability and unemployment. It also paints a complex tapestry of dreams, challenges and aspirations of its citizens. 

I love breakfast. The idea of it makes me happy. A Pinterest-worthy elaborate spread of toast, muffins, eggs, sausages, bacon, pan-fried potatoes, tea (for my husband), and coffee (for me) is what I aspire for on the rare occasions when our schedules allow us to indulge in a breakfast or brunch session. I don’t enjoy cooking very much but putting together breakfast is something I’m more than capable of. It doesn’t seem like too much effort. And I love how different textures and tastes come together for a satisfying meal.

Chikusa in Thamel, Kathmandu, used to be our go-to brunch spot. Then we moved and Thamel is so out of the way that we rarely ever go there. Now we occasionally try out new restaurants, in hopes of finding a place that serves a nice breakfast. We haven’t been lucky. I thought it would change when we decided to go to Mr. Breakfast in Jhamsikhel, Lalitpur, on Christmas this year. I had heard quite a bit about it from my colleagues. Though the reviews were mixed, I was looking forward to it.

The place looks nice and has different kinds of seating arrangements that are visible right from the road. There’s even a cute balcony with a wrought iron table and two chairs. We thought we would sit there but it was a bit cramped and the chairs weren’t very comfortable either. We chose to sit on the bigger veranda space that had rattan furniture.

The server came quickly with the menus, which we appreciated because we were famished. A glance at it made us believe we were in for a treat. There was quite a range of options, from all the usual breakfast items to grilled chicken and other heavier meals. We took our time to decide as everything sounded really good.

We settled on a breakfast set and pancakes to start with. The set had eggs benedict, croissant, sautéed mushrooms, grilled tomatoes, potatoes, sausages, bacon, baked beans, a bowl of lettuce with dressing drizzled on top, and a bowl of fruits dipped in yogurt. It came with a choice of tea or coffee. They even let us select one from the available teas on the menu. My husband chose the tulsi tea instead of the regular milk tea. I ordered a cappuccino.

Good things first: The cappuccino came within minutes. It was what you would expect while ordering a cappuccino. They didn’t make a fuss about changing the tea that came with the breakfast set to one that’s available à la carte. And they did it at no additional cost. The server was nice, refilling our glasses of water without us even having to ask. The food was on the table within 20 minutes or so. It was plated nicely and looked delicious.

There’s nothing that can go wrong with set breakfasts. Toast is toast, unless you burn it but nobody will serve you charred bread. Fried sausages and bacon are always sinfully delightful. Grilled tomatoes taste the same everywhere. The eggs benedict, on the other hand, can be a game-changer. I was looking forward to digging into some lusciousness. But the bread was stale and the whole thing felt off. I pointed this out to the server who said they don’t bake their own bread. I didn’t know what to say to such a silly excuse. He told me he would get me a feedback form and he didn’t.

I’m a sucker for pancakes. I could have them for dinner. So, I ate my share without any complaints. There were two pieces on one plate. My husband thought it was a bit too doughy and stuck to the roof of your mouth.

We ordered grilled chicken with mashed potatoes since the breakfast wasn’t very filling. This we enjoyed. The mashed potatoes were creamy and the chicken was juicy and tender. The vegetables on the side had just the right amount of crisp. We should have just skipped breakfast and gone straight for the mains instead.

Our verdict was that Mr Breakfast wasn’t trying hard enough to stand out. It’s serving the same kind of items at similar prices. It has to work on its menu to give its customers a reason to go back. It has a lot of potential as it’s located in a nice area and the stakeholders seem to have put in a lot of thought in decorating the space to make it feel calm and relaxing.