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The actual Sanskrit translation of Urdhva Dhanurasana, also known as Chakrasana, is “upward-facing bow,” Wheel Pose is a common name for the pose.

Yoga wheel pose: Although Wheel Pose (Urdhva Dhanurasana) is regarded as a beginner’s backbend, obtaining it still requires developing strength and flexibility. It alters the typical posture of modern sitting by opening the chest, shoulders, and hips.

Chakrasana Steps

  1. Spread your feet widely while you lay on your back; then, bend your knees and plant your feet close to your body.
  2. Now position your palms such that the fingers point in the direction of your shoulders and your elbows are at shoulder width apart.
  3. Inhale and firmly plant your palms on the ground.
  4. Lift your shoulders and forcefully press your elbow into the ground.
  5. Your feet should be firmly planted on the ground.
  6. As you inhale, raise your hips.
  7. Rolling the spine up will make it appear as if it is a semi-circular arch or wheel.
  8. To allow the hips and chest to be raised, extend your arms and legs as straight as you can.
  9. For at least 15 to 30 seconds, maintain this position.
  10. Bend your elbows to bring your head and shoulders to the floor to return to the initial position.
  11. After that, relax by bringing your hips and spine back to the ground while bending your knees.
Chakrasana steps

Photo Credit: @MelissaMetrano

Chakrasana For Beginners:

Here are some beginner-friendly adjustments to Chakrasana

Support your hands or feet on a few yoga blocks while you perform the Chakrasana modified yoga pose. Be sure to brace the blocks against the wall.

The following poses naturally lead into Chakrasana if you wish to intensify your practice:

  • One leg is raised off the floor in Eka Pada Chakrasana, also referred to as the one-legged wheel pose. Your strength and balance will improve by performing Chakrasana on one leg.
  • Eka Hasta Chakrasana: Also referred to as one-armed wheel pose or one-hand wheel pose, this variation of the yoga pose Chakrasana requires you to raise one hand and place it on your chest or the other shoulder. Only persons with higher levels of flexibility should try this variation.

What are the benefits of chakrasana?

1. Chakrasana aids in managing diabetes:

Reducing sugar intake, managing stress, and enhancing metabolism are a few methods for managing diabetes.

You gain from chakrasana in all these ways, which will make it easier for you to manage your diabetes.

Chakrasana and other backbend poses, according to research, may help lower hemoglobin A1c levels, which is beneficial for managing diabetes.

2. Enhances adaptability:

The advantages of Chakrasana aid in increasing flexibility, just like the majority of yoga poses.

This yoga pose, however, focuses more on your spine and abdomen, which encourages your spine to become more flexible.

According to studies, backward bend poses help increase spine flexibility even in the older age group in a reasonably safe manner.

3. Wheel pose boosts strength:

Yoga’s Chakrasana posture targets several muscles and body regions.

Your arm and legs are subjected to pressure, and your muscles and core are stretched.

Your arms and legs will tone up as a result of the pressure. Everything mentioned here enhances your overall strength.

4. Back Pain Relief:

Chakrasana yoga benefits help your back in several different ways. The first is that it expands your spine, which eases pain by reducing localized stiffness.

Additionally, it helps prevent back discomfort by strengthening the muscles in your back. In addition, it enhances blood flow throughout the body, which is excellent for general pain alleviation.

5. Promotes Weight Loss:

Because chakrasana strengthens your core and abdominal muscles, which tones and tightens this area, it aids in weight loss. Your reproductive and digestive systems are both strengthened by it.

This helps reduce body fat, especially around the abdomen.

6. Chakrasana’s Aging Benefits:

Everyone likes to appear young and vibrant.

Nobody wants the world to see their aging symptoms. Chakrasana practice regularly may help slow down the aging process and make you seem young.

7. Benefits of Chakrasana for the Chest:

Chakrasana’s backbend may aid in enlarging the chest area.

It facilitates chest muscular stretching. It might also aid in giving it a broad appearance.

Additionally, it might aid in easing chest stiffness in the small joints and bones.

8. Chakrasana benefits for lower back pain:

Chakrasana’s wheel pose, which involves bending backward, may benefit all 33 vertebral bones.

It might support the spine’s suppleness and strength. According to studies, Chakrasana may help people with lower back pain by enhancing the spine’s ability to function.

9. Chakrasana has advantages for waistline:

Everyone aspires to have a slim waist. Chakrasana is a must-try if you want to appear slim.

Chakrasana is said to stretch every abdominal muscle and may help to reduce waist circumference.

10. Benefits of chakrasana on the neurological system and brain:

The nervous system might also benefit from chakrasana practice. The autonomic nervous system, which is the body’s network of nerves that regulates involuntary biological functions like digestion, respiration, heart rate, and blood pressure, is a division of the nervous system.

The parasympathetic nervous system, a complex network of nerves that assists in calming the body after stressful or dangerous circumstances, is the other component.

The chakrasana promotes effective communication between the two components of the nervous system.

Chakrasana has other advantages, including:

  1. The potential to lengthen the big and small intestines.
  2. The knees may benefit from it.
  3. It might aid with shoulder and arm strength.

What are some safe Chakrasana techniques?

  • Chakrasana is only one of the yoga asanas, yet this is not sufficient. You must keep these things in mind to profit from Chakrasana.
  • Chakrasana for beginners needs to be performed under the guidance of a skilled yoga instructor. For this, you might enroll in online yoga sessions. Thus, accidents are avoided.
  • Never push yourself too far.
  • Never begin practicing Chakrasana if you have a specific medical condition without first consulting your doctor.

Contraindications to Chakrasana:

  • If you have a back issue, avoid doing this yoga pose.
  • Don’t attempt this if you have cardiac problems, diarrhea, carpal tunnel, and a headache
  • Blood pressure may be high or low.
  • Avoid doing this if you have any spinal or cardiac issues.
  • Avoid if you have a hernia.

About the author

David is a blogger for over 15 years now and writes on health and wellness. The articles are focused to give extensive information about the subject.

David is a blogger for over 15 years now and writes on health and wellness. The articles are focused to give extensive information about the subject.

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Health & Wellness

HydraFacial: Unveiling the Benefits, Steps and Side effects of this Facial Treatment

In this blog, we will explore what HydraFacial is, its numerous advantages, the step-by-step process, and even the possibility of enjoying this treatment at home.

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hydrafacial treatment

In the pursuit of healthy and radiant skin, the HydraFacial has emerged as a popular and effective facial treatment. Combining advanced technology with a gentle yet potent approach, this procedure offers a myriad of benefits. In this blog, we will explore what HydraFacial is, its numerous advantages, the step-by-step process, and even the possibility of enjoying this treatment at home. Let’s dive into the world of HydraFacial and discover the secrets behind its success.

What is HydraFacial?

HydraFacial is a non-invasive facial treatment that employs a unique and patented Vortex-Fusion technology. It is designed to cleanse, exfoliate, extract impurities, and hydrate the skin.

Unlike traditional facials, HydraFacial uses a specialized device that delivers nourishing serums and tailored treatments for individual skin concerns. This customizable approach makes it suitable for all skin types.

HydraFacial Benefits:

1. Deep Hydration:

HydraFacial provides intense hydration to your skin, replenishing moisture and improving skin texture. The infusion of nourishing serums deeply hydrates the skin, leaving it plump and radiant.

2. Cleansing and Exfoliation:

The treatment includes thorough cleansing and exfoliation, removing impurities, dead skin cells, and excess oil. This process unclogs pores and promotes a clearer complexion.

3. Skin Rejuvenation:

Hydra Facial rejuvenates the skin, reducing the appearance of fine lines, wrinkles, and hyperpigmentation. It stimulates collagen production, enhancing skin elasticity and firmness.

4. Customizable Treatment:

Each HydraFacial can be customized to address specific skin concerns. The procedure can target issues like acne, uneven skin tone, and sun damage, ensuring personalized skincare solutions.

5. Non-Invasive and Gentle:

HydraFacial is a non-invasive treatment that is gentle on the skin, making it suitable for all skin types. It offers a comfortable and relaxing experience without any downtime.

6. Immediate Results:

One of the remarkable benefits of HydraFacial is the instant visible results. You’ll notice a noticeable improvement in skin tone, texture, and radiance right after the treatment.

7. Long-Term Skin Health:

Regular Hydra Facial sessions promote long-term skin health. By consistently removing impurities and nourishing the skin, it helps maintain a healthy and vibrant complexion over time.

8. Enhances Skincare Product Absorption:

HydraFacial prepares the skin to better absorb skincare products, maximizing their effectiveness. This means that the benefits of your regular skincare routine can be enhanced after a HydraFacial treatment.

HydraFacial Steps:

1. Cleansing:

The process begins with a thorough cleansing of the face, removing any surface impurities and preparing the skin for treatment.

2. Exfoliation:

A gentle exfoliation process eliminates dead skin cells and reveals a smoother and more radiant complexion.

3. Extraction:

The HydraFacial device uses a vacuum-like suction to remove debris from the pores, reducing congestion and the risk of acne breakouts.

4. Hydration and Nourishment:

Customized serums containing antioxidants, peptides, and hyaluronic acid are infused into the skin, providing deep hydration and nourishment.

5. Protection:

A specialized moisturizer and sunscreen are applied to safeguard the skin and prolong the effects of the treatment.

HydraFacial at Home:

While professional HydraFacial treatments are recommended for optimal results, there are also options for enjoying a modified version of the treatment at home.

Home HydraFacial kits typically include cleansing, exfoliating, and hydrating products that mimic the steps of the professional procedure. However, it’s essential to consult with a skincare professional before attempting any at-home treatments to ensure suitability and minimize the risk of side effects.

Possible Side Effects of Hydra Facial

While HydraFacial is generally a safe and gentle treatment, there are a few potential side effects to be aware of. It’s important to note that these side effects are rare and typically mild. Here are some possible side effects of HydraFacial:

1. Redness and Irritation:

After the treatment, you may experience temporary redness and slight irritation. This is a normal response and should subside within a few hours.

2. Sensitivity:

Some individuals with sensitive skin may experience increased sensitivity following a HydraFacial. This can manifest as mild itching or tightness. However, it is usually temporary and resolves on its own.

3. Breakouts:

In rare cases, individuals may experience a temporary increase in breakouts or acne flare-ups after a HydraFacial. This can happen as the skin undergoes a deep cleansing process. However, it typically subsides quickly, revealing clearer skin in the long run.

4. Dryness:

Due to the exfoliation and cleansing process, your skin may feel slightly dry after the treatment. It is important to moisturize adequately and follow any post-treatment instructions provided by your skincare professional.

5. Sun Sensitivity:

Your skin may be more sensitive to the sun immediately after a HydraFacial. It is crucial to apply broad-spectrum sunscreen and protect your skin from excessive sun exposure to avoid sunburn or further irritation.

It’s important to consult with a qualified skincare professional before undergoing any treatment, including Hydra Facial. They can assess your skin type, address any concerns, and provide personalized advice to minimize the risk of side effects.

Remember, the majority of individuals experience no or minimal side effects from HydraFacial, and the treatment is generally well-tolerated.

How much does Hydra Facial cost?

The cost of a HydraFacial treatment can vary depending on various factors such as the location, the expertise of the professional performing the treatment, and additional add-ons or packages offered.

On average, a single HydraFacial session can range from $150 to $300. However, it’s important to note that prices may differ, and it’s best to consult with a reputable skincare clinic or spa to get accurate pricing information for your specific area.

Conclusion

HydraFacial has revolutionized the facial treatment landscape, offering a comprehensive and customizable approach to skincare. With its deep cleansing, hydration, and rejuvenating effects, this procedure addresses various skin concerns and delivers noticeable results. Whether you opt for a professional HydraFacial or explore the at-home alternatives, the journey towards healthier, radiant skin begins with this extraordinary facial therapy.

Note: Ensure to consult a skincare professional for personalized advice and to determine if HydraFacial is suitable for your specific skin type and conditions.

References:

  1. American Academy of Dermatology Association: Link to HydraFacial
  2. Healthline: Link to Benefits of HydraFacial
  3. Dermatology Times: Link to HydraFacial Treatment Steps
  4. WebMD: Link to Facial Procedures

About the author

Charlotte
Charlotte

Charlotte is a health, beauty and wellness blogger and a mother of two, who lives between India and London

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Health & Wellness

5 Yoga Poses for Asthma Prevention: How Regular Practice Can Help

Asthma is a chronic respiratory condition that affects millions of people worldwide. Although there are various medications and treatments available to manage asthma symptoms, many people with asthma are turning to alternative therapies like yoga to complement their conventional treatments.

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Asthma is a chronic respiratory condition that affects millions of people worldwide. Although there are various medications and treatments available to manage asthma symptoms, many people with asthma are turning to alternative therapies like yoga to complement their conventional treatments.

In this blog post, we’ll explore the benefits of yoga as a complementary therapy for asthma management.

Benefits of Yoga

1. Yoga for Improved Lung Function

yoga for asthmaYoga has been shown to improve lung function in people with asthma. Certain yoga postures, such as forward folds and chest openers, can help expand the chest and improve breathing capacity.

In addition, pranayama techniques, such as deep breathing and alternate nostril breathing, can help increase lung capacity and reduce inflammation in the airways.

By practicing yoga regularly, people with asthma may be able to improve their respiratory function and reduce the frequency and severity of asthma attacks.

2. Yoga for Stress Reduction and Anxiety Management

yoga for stressStress and anxiety can trigger asthma symptoms, making it important to manage these conditions as part of an overall asthma management plan.

Yoga has been shown to be effective in reducing stress and anxiety levels. Studies have found that regular yoga practice can help reduce cortisol levels, the hormone associated with stress, and promote relaxation.

In addition, mindfulness-based practices like yoga nidra and meditation can help alleviate anxiety and promote overall well-being.

By incorporating yoga into their daily routine, people with asthma may be able to reduce stress levels and improve their overall mental health.

3. Yoga for Physical Fitness and Asthma Prevention

camel poseMaintaining physical fitness is an important part of managing asthma, as regular exercise can help improve lung function and reduce the risk of asthma attacks.

Yoga is a low-impact form of exercise that can be adapted to suit individual needs and abilities. Certain yoga poses, such as standing postures and inversions, can help improve cardiovascular health and boost immunity.

By incorporating yoga and meditation into their fitness routine, people with asthma may be able to reduce their risk of asthma attacks and improve their overall physical health.

Yoga Poses and Breathing Techniques for Asthma Management

There are specific yoga poses and breathing techniques that are particularly effective for people with asthma. Some of these include:

1. Cat-Cow Pose:

cat cow pose for asthmaThe Cat-Cow Pose is a gentle yoga pose that involves moving the spine through a range of motion from a rounded position to an arched position.

This movement can help improve breathing capacity by opening up the chest and allowing more air to enter the lungs.

Additionally, the gentle stretching of the back muscles can help reduce tension in the chest and back, which can be beneficial for people with asthma who may experience tightness in these areas during an asthma attack.

Several studies have shown the benefits of practicing yoga, including the Cat-Cow Pose, for individuals with asthma.

A study published in the International Journal of Yoga Therapy found that participants who practiced yoga experienced improvements in lung function, reduced inflammation, and decreased symptoms of asthma.

Another study published in the Journal of Ayurveda and Integrative Medicine found that yoga poses, including the Cat-Cow Pose, helped improve lung function and quality of life in individuals with asthma.

To perform this pose, start on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips.

As you inhale, arch your back and lift your tailbone towards the ceiling, while allowing your stomach to drop towards the floor. This is the Cow Pose.

As you exhale, round your spine and tuck your chin towards your chest, while pulling your navel towards your spine. This is the Cat Pose. Continue moving between these two positions for several breaths.

2. Seated Forward Bend:

seated forward bendThe Seated Forward Bend is a yoga pose that can help open up the chest and increase lung capacity. This pose involves sitting with your legs extended in front of you and reaching forward to grab your toes or ankles.

The forward bend can help stretch the muscles in the back, neck, and shoulders, which can improve posture and reduce tension in the chest and back.

This can make it easier to breathe deeply and fully, which can be beneficial for people with asthma.

To perform this pose, sit on the floor with your legs extended in front of you. Inhale and reach your arms up towards the ceiling.

Exhale and fold forward, reaching towards your toes or ankles. Hold this position for several breaths, then release and repeat.

3. Spinal Twist:

spinal twistThe Spinal Twist is a yoga pose that can help improve digestion and reduce inflammation in the airways.

This pose involves twisting the spine while seated or lying down. The twisting motion can help stimulate the digestive system and improve circulation, which can be beneficial for people with asthma who may experience digestive issues or poor circulation.

Additionally, the twisting motion can help stretch the muscles in the chest and back, which can improve respiratory function.

To perform this pose, sit on the floor with your legs extended in front of you. Bend your right knee and place your foot on the outside of your left knee.

Inhale and lift your left arm up towards the ceiling. Exhale and twist your torso to the right, placing your left elbow on the outside of your right knee.

Hold this position for several breaths, then release and repeat on the other side.

4. Deep Breathing:

Deep breathingDeep breathing is a breathing technique that involves taking slow, deep breaths in through the nose and out through the mouth.

This technique can help increase lung capacity and reduce stress levels, both of which can be beneficial for people with asthma.

By practicing deep breathing regularly, people with asthma may be able to improve their respiratory function and reduce the frequency and severity of asthma attacks.

To practice deep breathing, sit or lie down in a comfortable position. Close your eyes and take a deep breath in through your nose, filling your lungs with air.

Hold the breath for a few seconds, then exhale slowly through your mouth. Repeat this process several times, focusing on the sensation of the breath moving in and out of your body.

5. Alternate Nostril Breathing

Alternate nostril breathingAlternate Nostril Breathing, also known as Nadi Shodhana, is a breathing technique commonly used in yoga that involves breathing through one nostril at a time, alternating between the left and right nostrils.

This technique is believed to balance the flow of energy in the body and promote relaxation, which can be beneficial for people with asthma who may experience anxiety and stress-related asthma attacks.

To perform Alternate Nostril Breathing, sit in a comfortable position with your spine straight and your eyes closed.

Place your left hand on your left knee and bring your right hand up to your nose. Using your right thumb, close your right nostril and inhale slowly through your left nostril.

Once you have taken a full breath, use your right ring finger to close your left nostril and exhale slowly through your right nostril. Next, inhale through your right nostril and then close it with your thumb.

Exhale through your left nostril while keeping your right nostril closed with your ring finger. This completes one cycle.

Repeat this process for several cycles, alternating between inhaling through the left nostril and exhaling through the right nostril, and inhaling through the right nostril and exhaling through the left nostril.

As you practice this technique, focus on your breath and the sensation of the air moving in and out of your body.

You can also try counting to regulate your breath, inhaling for a count of four, holding for a count of two, and exhaling for a count of six.

By incorporating these poses and breathing techniques into their yoga practice, people with asthma may be able to manage their symptoms more effectively.

Source:

  • Vempati, R. P., & Telles, S. (2009). Yoga-based management of asthma and quality of life: A randomized controlled trial. International Journal of Yoga Therapy, 19(1), 49-57.
  • Raghavendra, B. R., & Nagarathna, R. (2015). A Comparative Study of the Effects of Asanas and Pranayama in Bronchial Asthma. Journal of Ayurveda and Integrative Medicine, 6(1), 21-25.

URL: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4324470/

About the author

Krishnendra
Krishnendra

Krishnendra is a passionate writer and loves travelling, singing and reading. He prefers to write more about niche than anything in general. Look out for his more articles in the coming future.

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How to Make Tonsil Stones Fall Out Easily! Discover The Secret

Tonsil stones, also known as tonsilloliths, are small, white, calcified formations that can form in the crypts of your tonsils. They can cause discomfort, bad breath, and even difficulty swallowing if they become too large.

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tonsil stones pain

Tonsil stones, also known as tonsilloliths, are small, white, calcified formations that can form in the crypts of your tonsils.

They can cause discomfort, bad breath, and even difficulty swallowing if they become too large.

In this blog post, we will discuss how to make tonsil stones fall out easily, as well as cover the different tonsil stones treatment options available.

Symptoms of Tonsil Stones

symptoms of tonsil stonesSymptoms of tonsil stones can vary from person to person, but here are some common signs to look out for:

  1. Bad breath: Tonsil stones are often accompanied by bad breath, which can be difficult to get rid of.
  2. Sore throat: If you experience a persistent sore throat, it could be a sign of tonsil stones.
  3. Difficulty swallowing: Tonsil stones can cause discomfort and difficulty swallowing, especially if they are large in size.
  4. Ear pain: Some people may experience ear pain or a feeling of pressure in the ears due to tonsil stones.
  5. White spots on the tonsils: Tonsil stones are small, white, calcified formations that can be visible on the tonsils.
  6. Coughing: Tonsil stones can cause a persistent cough, especially if they are located near the back of the throat.
  7. Metallic taste in the mouth: Some people may experience a metallic taste in their mouth due to tonsil stones.

It is important to note that not everyone with tonsil stones will experience all of these symptoms. In fact, some people may have tonsil stones without even realizing it.

If you experience any of these symptoms, it is important to see your doctor or an ENT specialist for an accurate diagnosis. Other potential causes of these symptoms include strep throat, tonsillitis, and allergies.

By being aware of the symptoms of tonsil stones and seeking prompt medical attention when necessary, you can effectively manage this condition and prevent it from becoming a chronic issue.

Ways To Remove Tonsil

1. Gently pushing on the tonsil with a cotton swab:

cotton swabThis method involves using a sterile cotton swab to apply gentle pressure on the tonsil, which can help dislodge the tonsil stone. Be sure to use caution and not apply too much pressure to avoid injuring the tonsil.

2. Using an oral irrigator or water pick:

oral irrigatorThis method involves using a specialized device that shoots a stream of water into the tonsil crypts to flush out the tonsil stones. This can be an effective and gentle way to remove tonsil stones, but it may not work for everyone.

3. Tonsil stone removal surgery:

In more severe cases, surgical removal of the tonsils may be necessary to get rid of tonsil stones. This is typically only recommended if the tonsil stones are causing significant discomfort or if they are causing recurrent infections.

It is important to note that removing tonsil stones does not necessarily prevent them from forming again in the future.

Good oral hygiene, including regular brushing and flossing, can help prevent the buildup of bacteria and debris that can lead to tonsil stones.

Home Remedies For Tonsil Stones

Here are some home remedies for tonsil stones and preventing them from forming:

1. Saltwater gargles:

salt water gargleGargling with saltwater can help reduce inflammation and dislodge any tonsil stones present. Mix 1 teaspoon of salt with 8 ounces of warm water and gargle for 15-30 seconds, then spit out the solution.

2. Hydration:

Drinking plenty of water and staying hydrated can help flush out the tonsil crypts and prevent the buildup of bacteria and debris that can lead to tonsil stones.

3. Apple cider vinegar:

Apple cider vinegarApple cider vinegar has natural anti-inflammatory properties and can help break down tonsil stones. Mix 1 tablespoon of apple cider vinegar with 8 ounces of warm water and gargle for 15-30 seconds, then spit out the solution.

4. Garlic:

garlicGarlic has natural antibacterial properties and can help reduce the bacteria that can contribute to tonsil stones. Crush a clove of garlic and mix with a teaspoon of honey, then swallow the mixture.

5. Regular tonsil stone removal:

If you have cryptic tonsils, or deep crevices in your tonsils, you may be more prone to developing tonsil stones. In this case, regular tonsil stone removal may be necessary to prevent them from forming.

Incorporating these home remedies and preventative measures into your daily routine can help make tonsil stones fall out easily and prevent them from forming in the future.

In some cases, tonsil stones may go away on their own. However, if you experience frequent tonsil stones or persistent symptoms, it is important to seek medical attention. Your doctor may recommend tonsillectomy, or surgical removal of the tonsils, if other treatment options have been unsuccessful.

Final Words

In conclusion, there are many ways to make tonsil stones fall out easily and treat them effectively. From home remedies to surgical procedures, it is important to work with your doctor to find the best tonsil stones treatment for your individual needs. By staying on top of your oral hygiene and seeking prompt treatment when necessary, you can prevent tonsil stones from becoming a chronic issue.

About the author

Charlotte
Charlotte

Charlotte is a health, beauty and wellness blogger and a mother of two, who lives between India and London

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