<figure><img src="https://superdesk-pro-c.s3.amazonaws.com/sd-nepalitimes/2022111413118/637230129c7e80680e0c2549jpeg.jpg" alt="" width="2250" height="1501"/><figcaption>Retired General Gaurav Rana went on the 50km Kathmandu Kora Cycle Jatra despite being on chemotherapy . Photo: KTMKora</figcaption></figure>As former Chief of Army Staff of Nepal Army, Gen Gaurav Rana is more used to riding 4WDs and helicopters to remote parts of the country. No one expected to see him at Patan Darbar Square last week being flagged off in this year’s #KoraCycleJatra.Rana, age 66, is a bicycling aficionado, but what makes his participation in the gruelling 50km Kathmandu Kora even more remarkable is that he is being treated for a malignancy, and had his latest chemotherapy treatment just a week before the ride.The general defied expectations and illness at the 16 July event, even beating his own mileage from past years.“I want to keep a positive frame of mind, so I set Kora as my goal and worked toward it,” Rana told us. “My doctor said it was okay to exercise, and told me to lead a normal life.”<figure><img src="https://superdesk-pro-c.s3.amazonaws.com/sd-nepalitimes/2022111413118/637230159c7e80680e0c254ajpeg.jpg" alt="" width="1283" height="611"><figcaption> </figcaption></figure>Rana comes from an illustrious family of military officers, and began cycling in his childhood. He found similarities between his love of adventure sports, like mountain biking, and his military career.Rana served as Chief of Army Staff from 2012-2015, when he instituted a policy that all officers should avoid using vehicles on Fridays — and to bike or walk instead both to maintain physical training and reduce reliance on fuel.While some people may look down on cycling as a lesser form of transport, Rana wanted to be an example, riding a Nepali-assembled bicycle to work.“When I started cycling to work, people were saying, ‘Oh, if the chief can ride, why can’t we?’ It slowly picked up in popularity,” Rana recalls.<figure><img src="https://superdesk-pro-c.s3.amazonaws.com/sd-nepalitimes/2022111413118/637230189c7e80680e0c254bjpeg.jpg" alt="" width="1848" height="1233"><figcaption> </figcaption></figure>The general was impressed by the turnout at this year’s #KoraCycleJatra as thousands of cyclists gathered at Patan Darbar Square for the 50, 75, and 100km routes. As he pushed through the race’s challenges in spite of his cancer diagnosis, Rana noticed the community-focused atmosphere of this year’s Kora.The Kathmandu Kora bicycling event is the brainchild of ethical tourism entrepreneur Raj Gyawali and a young British volunteer to raise money for Samata School. The first ride was organised in 2011 with just 35 cyclists.This year’s event saw over 3,000 registered riders with parallel Kora events being held in different parts of Nepal, as well as abroad. Gyawali hopes that the Kora can be a message for others facing illness to fight back against depression.Throughout the race, Gaurav Rana and fellow cyclists supported and encouraged each other. He says, “It was tough — the sun was out all day and the weather was scorching. It was very challenging but also extremely rewarding. I had such a sense of achievement.”<figure><img src="https://superdesk-pro-c.s3.amazonaws.com/sd-nepalitimes/2022111413118/6372301c9c7e80680e0c254cjpeg.jpg" alt="" width="750" height="1000"><figcaption> </figcaption></figure>Beyond the sense of meeting a shared challenge, Rana was struck by the number of young cycling enthusiasts and how the sport has developed in Nepal in recent years. Whereas five years ago, many participants used worn down bicycles with patched up tyres, this year’s ride featured more brand new bikes of all makes than ever before, even electric bikes.“I was very impressed looking at the variety of bikes,” says Rana. “Today, cyclists are more professional and understand their equipment better than in previous years.”Pre-Covid Koras have also seen the participation of organisations supporting cancer survivors. In 2019, the Richa Bajimaya Memorial Foundation took part to raise money for breast cancer screening for patients through the rally.Says Rana: “I had put the Kora as my target. Everyone knew about my treatment, but I wanted to show that having cancer need not change your quest for adventure. You have to go on with your life and enjoy every moment.”<h3>Circumambulating Kathmandu</h3>When Raj Gyawali organised the very first Kathmandu Kora in 2011 with a young British volunteer, there were only 35 cyclists who raised money  for charity.In the past decade, the Kora has never abandoned its dedication to help the under-served in society while instilling a spirit of adventure in young Nepalis.It is a measure of how much the sport has grown in popularity that there were more than 3,000 registered riders on 16 July.Unlike a traditional race, cyclists push themselves to complete whichever challenge is best for them.“It’s not a rally, it’s a ride,” says Gyawali, explaining the Kora challenge’s goal of bringing Kathmandu’s cycling community together.<figure><img src="https://superdesk-pro-c.s3.amazonaws.com/sd-nepalitimes/2022111413118/6372301f9c7e80680e0c254djpeg.jpg" alt="" width="750" height="563"><figcaption> </figcaption></figure>Not only are the bicycle varieties growing in number, but the Kora challenge itself is spreading. There are now 50 or 60 locations in Nepal, including Pokhara, Biratnagar, Birgunj, Nepalganj, Surkhet, Hetuada and even Jumla. This year over 300 cyclists joined Bhaktapur’s first official Kora challenge, compared to only 30 last year.The Kora Jatra was also held on the same day this year in Singapore and in Geneva, and enthusiasts are picking up the challenge next year in cities in Australia and Europe.Each year, Kathmandu’s Kora  grows in popularity and numbers of cyclists. Now, the ride fills Kathmandu's streets each year with thousands of bicycle-lovers, including inspirational figures and celebrities.Gyawali’s goal is to make it a community event, and keep the cycle challenge accessible to all, whether they are athletes, actors, students, children, or former army chiefs.<figure><img src="https://superdesk-pro-c.s3.amazonaws.com/sd-nepalitimes/2022111413118/637230219c7e80680e0c254ejpeg.jpg" alt="" width="4032" height="3024"><figcaption> </figcaption></figure>“This is a fun ride. There is no other agenda. The pure agenda is building community and being festive,” says Gyawali. He explains that to cyclists, the Kora challenge acts as its own jatra, with entire communities coming together in a wider festival. By now, locals know the route, which is the same each year, and offer special discounts.The Kathmandu Kora follows a clockwise route that circumnavigates some of the city’s most renowned religious sites, including the Boudha and Swayambhu stupas and Pashupati temple.While initially sponsored through Gyawali’s company, socialtours, the annual gathering is now co-organised through Pangro Outdoor Events and Cycle City Network Nepal. Turkish Airlines is the official airlines partner and conducts CLICK2WIN contest where this year both professional and amateur photographers have a chance to win a trip to Istanbul if their Kora picture receives the most views.  Read more: <a href="https://www.nepalitimes.com/latest/re-cycling-kathmandu-is-not-so-easy/">‘Re-cycling’ Kathmandu is not so easy</a>, Sarah Watson

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Pedalling for life

<figure><img width="1500" height="900" src="https://superdesk-pro-c.s3.amazonaws.com/sd-nepalitimes/20221109191124/636bf0cf4b0ad905ca02f033jpeg.jpg" alt=""/><figcaption>Actress Shilpa Maskey in Maya Handicrafts Jewelry's Asarfi mala necklace and Former Miss Nepal Shrinkhala Khatiwada promoting her own line of Glambisque palette. Photos: MAYA HANDICRAFTS JEWELRY and GLAMBISQUE INSTAGRAM</figcaption></figure>Staff at <a href="https://mayahjewelry.com/" target="_blank" rel="noopener noreferrer">Maya Handicrafts Jewelry</a> in Thamel, are busy these days managing delivery for handmade silver jewellery ordered by customers in Kathmandu, Butwal, Pokhara, Dharan, as well as from outside Nepal. The store has seen its <a href="https://www.nepalitimes.com/here-now/nepal-e-shopping-booms-under-covid-19/">online sales peak</a> despite the pandemic, making for up to 70% of total transactions. Encouraged by their success, the owners opened Nakkali, to sell gold-plated jewellery. Up to 90% sales are currently conducted through digital platforms. “Nepalis now have an easy access to online shopping because of increased Internet connectivity. This, coupled with better online service has translated into healthy digital sales. The pandemic has only accelerated the growth,” says Samir Shakya of Maya Handicrafts. Following the Covid-19 lockdown, <a href="https://www.instagram.com/glambisque/?hl=en" target="_blank" rel="noopener noreferrer">Glambisque</a>, an up-and-coming Nepali cosmetics brand, shut down its stores in Lazimpat and Labim Mall. Since then, the two-year-old company has been operating only online. The sales have been more or less the same, but 100% driven by <a href="https://www.nepalitimes.com/banner/nepals-budding-e-commerce-ecosystem/" target="_blank" rel="noopener noreferrer">digital transactions</a>. “At this rate we won’t even need to have physical stores anymore when things get back to normal,” says Shalini Rana of Glambisque. “<a href="https://www.nepalitimes.com/here-now/daraz-finds-nepalis-still-shy-to-shop-online/">People weren’t comfortable</a> with online shopping in the past. Lockdowns and safety protocols however forced them to try it out. And upon finding that it’s reliable and convenient, they have now gotten used to it.” Small and medium businesses like Maya Handicrafts Jewelry and Glambisque use social media sites like Instagram and Facebook, to market their products. Increasingly, more companies are also using e-commerce platforms like Daraz and Sastodeal to advertise their goods. Payments are usually made via e-wallets (e-Sewa, Khalti, IME pay) or by cash on delivery. Goods are either home delivered or couriered if clients are outside Kathmandu.  <figure><img width="1000" height="667" src="https://superdesk-pro-c.s3.amazonaws.com/sd-nepalitimes/20221109191124/636bf0d24b0ad905ca02f034jpeg.jpg" alt=""><figcaption> </figcaption></figure>“Nepal was already transitioning to e-commerce and digital market, but the pandemic sped up the process and provided a much-needed boost,” explains digital marketer, Saniaa Shah.  “Even so, businesses with a hybrid presence are ahead of the others. Also, certain categories such as healthy food, fitness and gadgets which are directly on the rise due to the pandemic are more popular,” she adds.   Many people turned to organic produce and super foods during the pandemic, with the hope of building immunity against coronavirus. The inclination towards a healthy diet and fitness caused online grocery and health stores to thrive.    The increasing need to stay ‘online’ has also had an impact on businesses selling electronic items. People have been upgrading their smartphones and computers for webinars and online classes, which increased business for gadgets and repair shops.  <a href="https://hamrobazaar.com/">Hamrobazaar</a> online classified has seen 40% increase in overall traffic since the pandemic. Categories like computers and laptops and two wheelers — because public transport is now considered unsafe — have the most enquires in this Nepali version of eBay.   Covid-19 seems to have made people health conscious as well as tech savvy.  Bibek Neupane of <a href="https://juasstore.com/" target="_blank" rel="noopener noreferrer">Juas Health Food Store</a> says, “Before the pandemic, people interested in our products used to ask for our physical stores. Now they call us up for home delivery of ayurvedic items like shilajit, and Keto diet ingredients.” Capitalising on the growing online market, former Miss Nepal Anushka Shrestha also recently launched <a href="https://www.facebook.com/makkuse.np/" target="_blank" rel="noopener noreferrer">Makkusé</a>, an online dessert store that specialises in Nepal's authentic and traditional sweets (such as Gundpak and Pustakari) with modern touch.  <figure><img width="739" height="399" src="https://superdesk-pro-c.s3.amazonaws.com/sd-nepalitimes/20221109191124/636bf0d54b0ad905ca02f035jpeg.jpg" alt=""><figcaption> </figcaption></figure>Not all businesses have found the trend towards online shopping as encouraging. Despite demand and overwhelming enquiries, <a href="https://misumicosmetics.com/" target="_blank" rel="noopener noreferrer">Misumi Korean cosmetics</a> in Labim Mall has not been able to stock up because they haven’t been able to import goods due to lockdowns and restrictions. The recently launched online handicraft store, <a href="https://www.durbar-square.com/" target="_blank" rel="noopener noreferrer">Durbar Square</a>, is also still waiting for sales to pick up. Even so, Suresh Shrestha of <a href="https://www.ratnabook.com/" target="_blank" rel="noopener noreferrer">Ratna Books</a> says the shift towards online shopping has other benefits besides a growth in sales. “It has also allowed us to understand the taste of our consumers. This is an invaluable information for better future planning,” he says.  <figure><img width="1000" height="667" src="https://superdesk-pro-c.s3.amazonaws.com/sd-nepalitimes/20221109191124/636bf0d64b0ad905ca02f036jpeg.jpg" alt=""><figcaption> </figcaption></figure>Nepal’s proposed Electronic Commerce Bill is expected to standardise online transitions while protecting user data and privacy. It also has provisions for easy return, exchange and refunds, and traders found violating the rules will be fined up to Rs300,000. As per the draft, <a href="http://archive.nepalitimes.com/article/Nepali-Times-Buzz/outdated-laws-limited-ecommerce-hold-back-tech-industry%20,3547">e-commerce</a> businesses will need to be registered with the Company Registrar Office and obtain a licence to operate, which needs to be renewed every year. Despite the entry into Nepal’s online retail market of China’s <a href="https://www.alibaba.com/?src=sem_ggl&amp;cmpgn=407465347&amp;adgrp=26917222987&amp;fditm=&amp;tgt=kwd-40556346123&amp;locintrst=&amp;locphyscl=1011034&amp;mtchtyp=e&amp;ntwrk=g&amp;device=c&amp;dvcmdl=&amp;creative=232561557314&amp;plcmnt=&amp;plcmntcat=&amp;p1=&amp;p2=&amp;aceid=&amp;position=&amp;gclid=EAIaIQobChMI8IPYmonx7QIVCX8rCh0F_g5tEAAYASAAEgKfrvD_BwE">Alibaba</a> through <a href="https://www.nepalitimes.com/business/daraz-launches-stimulus-package-to-promote-e-commerce/">Daraz</a> and India’s <a href="https://www.flipkart.com/">Flipkart</a> via <a href="https://www.sastodeal.com/">Sastodeal</a>, e-commerce is still at a nascent stage. But one of the side effects of Covid-19 is that it is set to grow in the next few years as more people find online shopping safe, convenient and time efficient. “This boom in online shopping is driven by pandemic-induced need. It might be challenging to sustain it, but not if we improve consumers’ online shopping experience,” says Manohar Adhikari of <a href="https://foodmandu.com/" target="_blank" rel="noopener noreferrer">Foodmandu</a>. “Stocking up on quality goods, and improved infrastructure with a reliable street address system would be key in upping the online shopping game," he adds.

Sonia Awale

Nepal goes online shopping in 2020

<figure><img width="1500" height="900" src="https://superdesk-pro-c.s3.amazonaws.com/sd-nepalitimes/20221109181156/636be9ea9c7e80680e0878eajpeg.jpg" alt=""/><figcaption>Actress Shilpa Maskey in Maya Handicrafts Jewelry's Asarfi mala necklace and Former Miss Nepal Shrinkhala Khatiwada promoting her own line of Glambisque palette. Photos: MAYA HANDICRAFTS JEWELRY and GLAMBISQUE INSTAGRAM</figcaption></figure>Staff at <a href="https://mayahjewelry.com/" target="_blank" rel="noopener noreferrer">Maya Handicrafts Jewelry</a> in Thamel, are busy these days managing delivery for handmade silver jewellery ordered by customers in Kathmandu, Butwal, Pokhara, Dharan, as well as from outside Nepal. The store has seen its <a href="https://www.nepalitimes.com/here-now/nepal-e-shopping-booms-under-covid-19/">online sales peak</a> despite the pandemic, making for up to 70% of total transactions. Encouraged by their success, the owners opened Nakkali, to sell gold-plated jewellery. Up to 90% sales are currently conducted through digital platforms. “Nepalis now have an easy access to online shopping because of increased Internet connectivity. This, coupled with better online service has translated into healthy digital sales. The pandemic has only accelerated the growth,” says Samir Shakya of Maya Handicrafts. Following the Covid-19 lockdown, <a href="https://www.instagram.com/glambisque/?hl=en" target="_blank" rel="noopener noreferrer">Glambisque</a>, an up-and-coming Nepali cosmetics brand, shut down its stores in Lazimpat and Labim Mall. Since then, the two-year-old company has been operating only online. The sales have been more or less the same, but 100% driven by <a href="https://www.nepalitimes.com/banner/nepals-budding-e-commerce-ecosystem/" target="_blank" rel="noopener noreferrer">digital transactions</a>. “At this rate we won’t even need to have physical stores anymore when things get back to normal,” says Shalini Rana of Glambisque. “<a href="https://www.nepalitimes.com/here-now/daraz-finds-nepalis-still-shy-to-shop-online/">People weren’t comfortable</a> with online shopping in the past. Lockdowns and safety protocols however forced them to try it out. And upon finding that it’s reliable and convenient, they have now gotten used to it.” Small and medium businesses like Maya Handicrafts Jewelry and Glambisque use social media sites like Instagram and Facebook, to market their products. Increasingly, more companies are also using e-commerce platforms like Daraz and Sastodeal to advertise their goods. Payments are usually made via e-wallets (e-Sewa, Khalti, IME pay) or by cash on delivery. Goods are either home delivered or couriered if clients are outside Kathmandu.  <figure><img width="1000" height="667" src="https://superdesk-pro-c.s3.amazonaws.com/sd-nepalitimes/20221109181156/636be9ee9c7e80680e0878ebjpeg.jpg" alt=""><figcaption> </figcaption></figure>“Nepal was already transitioning to e-commerce and digital market, but the pandemic sped up the process and provided a much-needed boost,” explains digital marketer, Saniaa Shah.  “Even so, businesses with a hybrid presence are ahead of the others. Also, certain categories such as healthy food, fitness and gadgets which are directly on the rise due to the pandemic are more popular,” she adds.   Many people turned to organic produce and super foods during the pandemic, with the hope of building immunity against coronavirus. The inclination towards a healthy diet and fitness caused online grocery and health stores to thrive.    The increasing need to stay ‘online’ has also had an impact on businesses selling electronic items. People have been upgrading their smartphones and computers for webinars and online classes, which increased business for gadgets and repair shops.  <a href="https://hamrobazaar.com/">Hamrobazaar</a> online classified has seen 40% increase in overall traffic since the pandemic. Categories like computers and laptops and two wheelers — because public transport is now considered unsafe — have the most enquires in this Nepali version of eBay.   Covid-19 seems to have made people health conscious as well as tech savvy.  Bibek Neupane of <a href="https://juasstore.com/" target="_blank" rel="noopener noreferrer">Juas Health Food Store</a> says, “Before the pandemic, people interested in our products used to ask for our physical stores. Now they call us up for home delivery of ayurvedic items like shilajit, and Keto diet ingredients.” Capitalising on the growing online market, former Miss Nepal Anushka Shrestha also recently launched <a href="https://www.facebook.com/makkuse.np/" target="_blank" rel="noopener noreferrer">Makkusé</a>, an online dessert store that specialises in Nepal's authentic and traditional sweets (such as Gundpak and Pustakari) with modern touch.  <figure><img width="739" height="399" src="https://superdesk-pro-c.s3.amazonaws.com/sd-nepalitimes/20221109181156/636be9f09c7e80680e0878ecjpeg.jpg" alt=""><figcaption> </figcaption></figure>Not all businesses have found the trend towards online shopping as encouraging. Despite demand and overwhelming enquiries, <a href="https://misumicosmetics.com/" target="_blank" rel="noopener noreferrer">Misumi Korean cosmetics</a> in Labim Mall has not been able to stock up because they haven’t been able to import goods due to lockdowns and restrictions. The recently launched online handicraft store, <a href="https://www.durbar-square.com/" target="_blank" rel="noopener noreferrer">Durbar Square</a>, is also still waiting for sales to pick up. Even so, Suresh Shrestha of <a href="https://www.ratnabook.com/" target="_blank" rel="noopener noreferrer">Ratna Books</a> says the shift towards online shopping has other benefits besides a growth in sales. “It has also allowed us to understand the taste of our consumers. This is an invaluable information for better future planning,” he says.  <figure><img width="1000" height="667" src="https://superdesk-pro-c.s3.amazonaws.com/sd-nepalitimes/20221109181156/636be9f29c7e80680e0878edjpeg.jpg" alt=""><figcaption> </figcaption></figure>Nepal’s proposed Electronic Commerce Bill is expected to standardise online transitions while protecting user data and privacy. It also has provisions for easy return, exchange and refunds, and traders found violating the rules will be fined up to Rs300,000. As per the draft, <a href="http://archive.nepalitimes.com/article/Nepali-Times-Buzz/outdated-laws-limited-ecommerce-hold-back-tech-industry%20,3547">e-commerce</a> businesses will need to be registered with the Company Registrar Office and obtain a licence to operate, which needs to be renewed every year. Despite the entry into Nepal’s online retail market of China’s <a href="https://www.alibaba.com/?src=sem_ggl&amp;cmpgn=407465347&amp;adgrp=26917222987&amp;fditm=&amp;tgt=kwd-40556346123&amp;locintrst=&amp;locphyscl=1011034&amp;mtchtyp=e&amp;ntwrk=g&amp;device=c&amp;dvcmdl=&amp;creative=232561557314&amp;plcmnt=&amp;plcmntcat=&amp;p1=&amp;p2=&amp;aceid=&amp;position=&amp;gclid=EAIaIQobChMI8IPYmonx7QIVCX8rCh0F_g5tEAAYASAAEgKfrvD_BwE">Alibaba</a> through <a href="https://www.nepalitimes.com/business/daraz-launches-stimulus-package-to-promote-e-commerce/">Daraz</a> and India’s <a href="https://www.flipkart.com/">Flipkart</a> via <a href="https://www.sastodeal.com/">Sastodeal</a>, e-commerce is still at a nascent stage. But one of the side effects of Covid-19 is that it is set to grow in the next few years as more people find online shopping safe, convenient and time efficient. “This boom in online shopping is driven by pandemic-induced need. It might be challenging to sustain it, but not if we improve consumers’ online shopping experience,” says Manohar Adhikari of <a href="https://foodmandu.com/" target="_blank" rel="noopener noreferrer">Foodmandu</a>. “Stocking up on quality goods, and improved infrastructure with a reliable street address system would be key in upping the online shopping game," he adds.

<figure><img src="https://superdesk-pro-c.s3.amazonaws.com/sd-nepalitimes/2022110914114/636ba62c9c7e80680e073706jpeg.jpg" alt="" width="640" height="481"/><figcaption></figcaption></figure>In July 2019 when I was 36, I wrote <a href="http://archive.nepalitimes.com/article/nation/Girl-talk-period,2377">an article</a> about how I struggled to believe that periods are not impure after over two decades of getting my first period.Growing up in a Newa Hindu family in Nepal, I acknowledged and accepted that periods were dirty. The persistence of menstrual taboos is  ingrained even among Nepali women, and during a cousin’s wedding in Kathmandu, I was not allowed to participate in the religious ceremony and had to watch it from afar.Chhaupadi’s monthly banishment of women to the cowshed is an extreme form of this superstition, but na chune (no touching) is widely practiced to this day, even in some educated and well-to-do families.One would think that being surrounded by strong and positive female role models here in the United States, and reading about how one should embrace having my periods as a part of being a woman, I would feel less shame. But I did not.The belief is so deeply instilled in my psyche that I still feel uncomfortable buying tampons at drug stores. Every morning, I still light an incense to three Hindu deities in my apartment for the four days of na chune. I also do not wear my rudraksha pendant during my periods. I do not want to force change, I want to evolve naturally.In late 2019, I decided to take a break from the hormones that I was directed to take to regularise my monthly periods -- and the periods stopped.Between July 2019 and 2020, a lot changed in my life. With the <a href="https://www.nepalitimes.com/here-now/8-ways-to-keep-well-during-a-lockdown/">COVID-19 pandemic taking over the world</a>, my anxiety reached an all time high and I knew I had to do something about it.A friend of mine in Nepal had been a devout follower of Sadhguru, and I always admired her outlook on life -- she was always calm and composed even in the most stressful situations.Winter in Chicago can be brutal and rather depressing, so I decided to get Sadhguru’s book Inner Engineering. I listen to his videos on YouTube on anger, anxiety, and compassion.I also started doing yoga in March with everyone’s favorite Adriene Mishler (of Yoga with Adriene) and I make it a point to do it every single day-- even if it is for 10 mins. Sadhguru says that discipline is not control, but having the sense to do what is needed. And I needed yoga.In May 2020, I also completed his Inner Engineering program and, the combination of yoga and lifestyle changes changed my life.Since March, I have started getting my periods every month. That had never happened regularly before without hormones. My pulse rate has dropped by over 20 points since February, and my doctor said that it means that my body is running more efficiently at a relaxed pace.Over time, I noticed I am sleeping better and waking up well-rested without struggling to sleep in. I am more relaxed. I do not feel easily irritable and frustrated by things that used to upset me quite easily.My energy and enthusiasm level remain consistent all day. Family, friends, and work do not feel stressful like before. The situations in my life have not changed much except the pandemic, but I do not struggle internally like I had for years.I feel more mindful. I am also taking better care of myself by eating foods that are good for my body rather than the taste. I do not turn to food for my anxiety.In this difficult time, I chose peace because there is no time like now to start. For me, peace of mind is true acceptance of how things are. I acknowledge my differences from other people without trying to change them.I am focusing on making myself better by accepting my uncomfortable thoughts and feelings, this is where I need help. I still struggle with issues of anger and jealously, but I acknowledge those feelings and try to act consciously than react compulsively.I am starting to let people be and start focusing the energy on myself to move forward. I accept the fact that people only change when they want to change.This does not mean I put up with what I do not believe in. I take things as they are without giving in and, I stick to my values. I am smart about the future, but I do not worry constantly about it.Right now, I acknowledge that this is the way life is. At the same time, I do everything in my ability to improve the situation and take responsibility for the world I live in.I have seen positive changes in my life within the past six months and I like the type of person I am becoming. I am happier, I am less stressed as my body is proving it.I might still struggle with periods as being a natural part of biology but I am proof that with yoga and guidance, Sadhguru in my case, we can change our lives and be happier. I feel more capable of handling anything life throws my way.I am learning how to manage my mind and it is making a world of difference and significantly improving my quality of life. I enjoy moment to moment experience.<a href="https://archive.nepalitimes.com/article/Nepali-Times-Buzz/yoga-for-emotional-resilience-not-only-to-be-fit,2470">Anjana Rajbhandary</a> has been writing the occasional column <a href="http://archive.nepalitimes.com/regular-columns/all-in-mind/we-women-do-not-need-to-be-rescued,567">All in the Mind</a> for Nepali Times.

Yoga in the time of Covid-19

<img src="https://superdesk-pro-c.s3.amazonaws.com/sd-nepalitimes/2022110912118/636b8a199c7e80680e06b221jpeg.jpg" alt="" width="1803" height="1127"/>I t is Week 2 of the lockdown, and we have started missing our morning jogs and mourning for our expensive gym memberships. Home workouts always sound like an unrealistic and ineffective solution, but with an informative and encouraging app by your side, trust me, they can actually work.Believe it or not, working out at home without complex machines and weights can be just as challenging as a gym sesh with all sorts of equipment at hand. Here, the key to success is commitment. If you strictly follow a trusted app’s guided workouts and make absolutely no excuses to skip workout time (too bad ‘it’s raining’ is not a valid excuse to not travel from your bedroom to the living room floor), you can actually be that fit friend who shows off his/her abs on Instagram. So, are you ready to meet your new gym buddy in the form of an app? 3, 2, 1… here we go!<a href="https://www.nepalitimes.com/here-now/8-ways-to-keep-well-during-a-lockdown/">8 ways to keep well in lockdown</a>, Marcia Chen<img src="https://superdesk-pro-c.s3.amazonaws.com/sd-nepalitimes/2022110912118/636b8a1c9c7e80680e06b222jpeg.jpg" alt="" width="1600" height="900">NIKE TRAINING CLUBIf there was space for only one fitness app on my phone, I would pick this one. The <a href="https://www.nike.com/ntc-app" target="_blank" rel="noopener">Nike Training Club</a> app was in development for over a year before being launched, and for good reason: the app scores high on all fronts – design, experience, features, and brand integration.When the best in the sportswear biz gets into app building, it really does not cut corners. Nike loads the app with about 200 options, each with short videos of trainers demonstrating each move, position or exercise with deceptive ease and utter perfection. The best part is, the app is completely free, with no asterisks involved and no pop-ups nudging you towards a ‘premium’ (read: paid) version.Short workouts ranging from 5-20 minutes motivate beginners to hop onto the fitness train. Meanwhile, workouts attached with the intimidating tag ‘Athlete’ are also offered, presumably for experienced fitness junkies who actively seek to challenge themselves.You can identify your workout for the day using specific filters, such as: Muscle Group (eg - Abs &amp; Core), Workout Type (Endurance/Mobility/Strength /Yoga), and Equipment (from no equipment to full equipment). If you are not sure and need some fitspiration, collections like ‘Workouts That Boost Your Mood’, ‘Best of Abs, Arms and Glutes’ or the quarantine favourite ‘Big Workouts for Small Spaces’ help get started without wasting any time.From simple tactics for better runs (tip: pre-run stretching and a proper cool-down are recommended) to yoga-inspire d routines for individuals who enjoy more mindful movement, Nike seems to have thoughtfully built a one-stop fitness shop that caters to all kinds of people.Ask any gym regular, and they will tell you – planning your workout is as important as the actual workout. If the idea of browsing and zeroing in on the right workout plan exhausts you, the Nike app also has the option of set plans for 4, 6 or 8 weeks for you to pick from … and diligently stick to, if you want to see pleasing results.For Apple Watch users, this app connects seamlessly with the Watch, which helps you track your drills, heart rate, calories and stats, without having to pull out your phone.<img src="https://superdesk-pro-c.s3.amazonaws.com/sd-nepalitimes/2022110912118/636b8a1f9c7e80680e06b223jpeg.jpg" alt="" width="650" height="290">30 DAY FITNESS CHALLENGEThe <a href="https://play.google.com/store/apps/details?id=com.popularapp.thirtydayfitnesschallenge&amp;hl=en" target="_blank" rel="noopener">30 Day Fitness Challenge</a> is a home workout app ideal for those looking to fit into that skirt that no longer fits or a shirt that could look better without those love handles peeking through. Once you launch it, it asks you whether you want to lose weight, get toned or build muscle, and rearranges its content accordingly for you.The app categorises its workouts based on areas of the body. You can choose to work on your abs, butt, arms, legs or do a full-body holistic workout, and they all come with multiple levels (Easy, Medium or Hard) based on your experience. The no-fuss style and easy language, as well as the friendly hand-holding through a month-long fitness journey, make this app the top choice for first-timers.Recording your training progress, daily reminder notifications and social media shareability (how about sharing your workout results with your friends to motivate them?) are just some of the handy features. Entering your height, weight and Body Mass Index into the app will help you shape up and reach your #bodygoals.Since all the content has been designed by a professional fitness coach, health and nutrition also make their way into the app. Quick results require daily dietary discipline, therefore a detailed 30-day meal plan and weekly shopping lists are built into the app. Workouts don’t work unless you are eating right. This is not just another gimmicky weight loss app, but an actual digital fitness coach that will push you to burn calories and keep fit.<img src="https://superdesk-pro-c.s3.amazonaws.com/sd-nepalitimes/2022110912118/636b8a219c7e80680e06b224jpeg.jpg" alt="" width="1334" height="750">YOGA | DOWN DOGNot everybody is built for jumping jacks and burpees, some of us need an exercise plan that is more relaxed and reflective, with focus on mental health and meditative breathing while also building body strength and flexibility. The answer is yoga. <a href="https://www.downdogapp.com/" target="_blank" rel="noopener">Yoga | Down Dog </a>is an excellent go-to app for yoga practice.Taking virtual guided workouts to the next level with soothing voices (take your pick from six) instructing you with ambient background music that rises and falls with your breathing, the app transports you to an imaginary yoga studio as soon as you close your eyes. To get away from the typical pre-recorded tutorials we expect, Down Dog has thousands of configurations that are determined to make every morning on your yoga mat feel different.Some of the types of yoga you can learn and practice using this app are: ‘gentle’ yoga for beginner yogis, hatha yoga with beautiful standing poses, restorative yoga focused on stretching and relaxation without standing, chair yoga for when you are working from home and need a refreshing break without leaving the chair, and the celebrated surya namaskar, the ultimate asana that consists of a set of 12 poses repeated for good measure. Ending with a guided 10-minute ‘yoga nidra’ to top off your at-home yoga and tackle all the stress and anxiety you might be dealing with.While the Yoga Down Dog app is not 100% free, the developers have made it free until 1 May 2020, because of the worldwide quarantine.Until next week, stay home, and nama-stay.Read also: <a href="https://www.nepalitimes.com/opinion/home-work-during-the-lockdown/">Home work during the lockdown</a>, Saniaa Shah

Unlocking yourself during the lockdown

<figure><img src="https://superdesk-pro-c.s3.amazonaws.com/sd-nepalitimes/20221107161116/636921dd9c7e80680e03a0f5jpeg.jpg" alt="" width="1000" height="667"/><figcaption>Aroma Therapy</figcaption></figure>On his two smartphones with two SIM cards each, Bhuwan Phaiju gets more than 150 calls a day. It disrupts his interviews, meetings, personal life and mainly his well-being. With life so hectic, what Phaiju probably needs is a wellness session in his own Tranquility Spa.The calls are mostly related to construction of his new facility at Soaltee Crowne Plaza which got delayed by the <a href="https://www.nepalitimes.com/banner/bijuli-ko-tar-tar-tar/">BIMSTEC Summit last week</a>. As CEO and Chairman of Tranquility, Phaiju is rushing to complete the outlet by first week of October. He says it will be a game changer in Nepal’s spa industry and he wants perfection.“We have taken an acre of land in the vicinity of <a href="http://soalteehotel.com/">Soaltee Hotel</a> on lease. In the history of the spa industry in Nepal, no one has ever used this much land for spa treatment and fitness centre,” says Phaiju, and he has reason to be slightly boastful.<a href="https://www.facebook.com/profile.php?id=203784206450119&amp;ref=br_rs">Tranquility Spa</a> at Soaltee will have Ayurvedic therapy, a well-equipped gymnasium, fitness hall for zumba, aerobics, <a href="https://archive.nepalitimes.com/article/Nepali-Times-Buzz/the-real-essence-of-yoga-may-erode-as-it-globalises,2471">yoga</a> and meditation practice, swimming pool with reverse osmosis water, unisex beauty salon, and tennis clay court all under one roof. Employing more than 60 staff, the centre aspires to be a relaxation hub for Nepalis, expats and tourists.Since its establishment in 2008, Tranquility Spa has expanded rapidly to 15 outlets, including the latest, in Kathmandu, Pokhara, Chitwan and even in <a href="https://www.tripadvisor.com/Attraction_Review-g298570-d14149812-Reviews-Tranquility_Wellness_Spa-Kuala_Lumpur_Wilayah_Persekutuan.html">Kuala Lumpur</a>, generating employment for more than 300 staff. Two more hotels in Pokhara will also have Tranquility outlets each.<figure><img src="https://superdesk-pro-c.s3.amazonaws.com/sd-nepalitimes/20221107161116/636921e09c7e80680e03a0f6jpeg.jpg" alt="" width="640" height="960"><figcaption> </figcaption></figure>And Phaiju has more coming. He is beginning the search for land to build a vocational training academy that will prepare personnel in gym, anatomy, physiology and 15 different head to toe beauty and wellness treatments. The training will offer a 100% job guarantee.Phaiju’s plan is simple: create employment so Nepalis do not have to <a href="https://archive.nepalitimes.com/page/migration-in-a-microcosm-nepal">migrate</a>, and if they do go abroad so they can earn more and send more <a href="https://www.nepalitimes.com/business/growing-gdp-and-remittance/">remittance</a> back to the country.And there is Phaiju’s dream project: a <a href="http://archive.nepalitimes.com/news.php?id=17609#.W5ZDl84zbIU">spa resort</a> away from the hustle and bustle of Pokhara but not too far. A quiet and serene place surrounded by lush vegetation, a flowing river alongside with an open field, guests can book a stay to treat themselves with relaxation packages.“We are looking for ways to influence tourists to extend their stay for a day or two. If we can at least influence 10,000 tourists, it means 10,000 more rooms are booked and 30,000 meals are sold. It links directly with tourism economy. And the best part is it will not be just for international tourists,” Phaiju explains.<figure><img src="https://superdesk-pro-c.s3.amazonaws.com/sd-nepalitimes/20221107161116/636921e39c7e80680e03a0f7jpeg.jpg" alt="" width="640" height="424"><figcaption> </figcaption></figure>During the early spa days in Nepal, 90% of the clients would be visiting tourists or foreigners and expats living in the country. Despite the frequent police raids, high-end spas and treatment centres continue to maintain quality and expand service. More and more Nepalis are now visiting spas with their families and friends, making up to 95% of the clientele.With hectic modern lifestyles, <a href="https://www.google.com/url?q=https://www.nepalitimes.com/banner/be-fit/&amp;sa=U&amp;ved=0ahUKEwip1NDgmbDdAhWLQo8KHQP0B-oQFggFMAA&amp;client=internal-uds-cse&amp;cx=011870630917993763279:opm7uqsat-4&amp;usg=AOvVaw0CKi0SxJkwgPNVgk8DZ0SL">the trend of staying fit and fresh</a> is becoming more popular. The only reason the growing demand cannot be met is the lack of human resource in Nepal. Says Phaiju: “I have to do my part to slow the migration of Nepalis abroad by creating work here and contribute with productive investment.”Read also: <a href="http://archive.nepalitimes.com/article/Nepali-Times-Buzz/baby-spa,1268">Baby Spa</a>, Hariz Baharudin and Toh Ee Ming<a href="http://archive.nepalitimes.com/news.php?id=17609#.W5ZF6c4zbIU">Growing wellness</a>, Paavan Mathema<a href="https://www.google.com/url?q=https://www.nepalitimes.com/banner/be-fit/&amp;sa=U&amp;ved=0ahUKEwiF4u2HnLDdAhUTNn0KHdH_CRYQFggFMAA&amp;client=internal-uds-cse&amp;cx=011870630917993763279:opm7uqsat-4&amp;usg=AOvVaw01whQOLDBMRbeunqFBr0In">Be fit</a>, Duksangh Sherpa<figure><img src="https://superdesk-pro-c.s3.amazonaws.com/sd-nepalitimes/20221107161116/636921e59c7e80680e03a0f8jpeg.jpg" alt="" width="1000" height="667"><figcaption> </figcaption></figure>

Making Nepal tranquil

https://www.youtube.com/watch?v=fv10QTSHTVk When he saw a fitness video that was giving incorrect information, <a href="http://sushantpradhan.com/" target="_blank" rel="noopener">Sushant Pradhan</a> decided to make his own. That little clip led to a whole new <a href="https://www.youtube.com/user/TPWFitness" target="_blank" rel="noopener">YouTube channel</a> and a popular Kathmandu gym, The Physique Workshop. Today, three years later, Pradhan is the most popular Nepali fitness vlogger around.“I never thought my channel would be so popular, so fast. It is proof that the people’s awareness of  fitness is increasing. They are prioritising health,” says 27-year-old Pradhan.The word ‘gym’ used to be associated in Nepal with bodybuilding, mainly for men. The idea of going to the gym was to pump iron and have bulky muscles. Today, the concept has changed to overall fitness and wellbeing for men and women of all ages.<figure><img src="https://superdesk-pro-c.s3.amazonaws.com/sd-nepalitimes/20221107111152/6368e42e9c7e80680e0333c4jpeg.jpg" alt="" width="640" height="800"/><figcaption>Photo: GYMKHANA MUAY THAI</figcaption></figure>And Kathmandu’s new gyms have stepped up to meet that demand with places like<a href="https://www.facebook.com/thepumpnepal/" target="_blank" rel="noopener"> The Pump</a>, <a href="https://www.facebook.com/Platinum-Fitness-Club-Nepal-1650421388540384/" target="_blank" rel="noopener">Platinum Fitness</a>, <a href="https://www.facebook.com/pg/FitstopFitnessNepal/about/?ref=page_internal" target="_blank" rel="noopener">Fitstop fitness</a>, <a href="https://www.facebook.com/thephysiqueworkshop/" target="_blank" rel="noopener">The Physique Workshop</a> and <a href="http://rgymkhana.com/" target="_blank" rel="noopener">Gymkhana Muay Thai</a>. Befitting their playful names, the places offer cardio, weights and workout plans for people with different fitness goals, from insanity, yoga, High Intensity Interval Training, cardio kick-boxing, weight training, calisthenics, functional fitness to CrossFit and more.One common aspect of all venues is that they were started by people passionately into fitness, long before it became fashionable to be a gymini.<figure><img src="https://superdesk-pro-c.s3.amazonaws.com/sd-nepalitimes/20221107111152/6368e4309c7e80680e0333c5jpeg.jpg" alt="" width="640" height="378"><figcaption> </figcaption></figure><figure><img src="https://superdesk-pro-c.s3.amazonaws.com/sd-nepalitimes/20221107111152/6368e4329c7e80680e0333c6jpeg.jpg" alt="" width="640" height="360"><figcaption> </figcaption></figure><figure><img src="https://superdesk-pro-c.s3.amazonaws.com/sd-nepalitimes/20221107111152/6368e4369c7e80680e0333c7jpeg.jpg" alt="" width="640" height="960"><figcaption> </figcaption></figure>“I don’t see myself doing anything else. This is what I am most passionate about,” says Raul Moktan, co-founder and executive director of Gymkhana Muay Thai, and a professional boxer himself. He gives his members a wide variety of fitness choices: from combat training to calisthenics, and high intensity interval training to spin classes.When gym guru Sachit Pradhan, a veteran of Kathmandu’s gym scene, first started going to the gym, things were different. “All we had were basic free weights in a very simple space. There was no detailed guidance, the way it is available now,” he says.<figure><img src="https://superdesk-pro-c.s3.amazonaws.com/sd-nepalitimes/20221107111152/6368e4389c7e80680e0333c8jpeg.jpg" alt="" width="640" height="579"><figcaption> </figcaption></figure>Sachit and his younger brother Sachin have been training for over two decades and have learned about fitness through years of experience and self study before they opened Platinum Fitness Club.  “People now are better informed. From YouTube videos to workout programs, everything is available on the net,” adds Sachin.Gym members are people like Sheetal Rana, principal of Excelsior School, who makes time from her hectic schedule to work out regularly. “The most important benefit is that it makes you efficient by helping you de-stress while making you fit to deal with day to day challenges,” says Rana.Staying fit is more important than ever because of the polluted environment, our stressful sedentary lifestyle, and unhealthy food habits.“Throughout human history, physical activity has always been an important part of our lives. Movement conditions our body, sharpens our minds, keeps us alert and efficient throughout the day,” explains internationally certified trainer Ashish Yakthumba of The Pump, Nepal’s first CrossFit and calisthenics gym, who has trained clients aged 15-90 years, from athletes to people with disabilities.Says Yakthumba: “There is no excuse for not working out. You have to give at least 30 minutes to yourself every day, for your own wellbeing and overall health. Movement and exercise is one of the most underrated forms of medicine and meditation.”<figure><img src="https://superdesk-pro-c.s3.amazonaws.com/sd-nepalitimes/20221107111152/6368e43b9c7e80680e0333c9jpeg.jpg" alt="" width="640" height="698"><figcaption> </figcaption></figure>The stamina to workoutThe global popularity of functional training has made it popular in Kathmandu. The Pump and Gymkhana Muay Thai was one of the first to introduce such a workout which, unlike conventional fitness routines, involves training with euipments like kettle bells, tyres, boxes, battle ropes, and TRX. Functional training improves our day to day activities by building strength, stamina, endurance, flexibility and mobility. It emphasises on our core strength and muscle movements.<figure><img src="https://superdesk-pro-c.s3.amazonaws.com/sd-nepalitimes/20221107111152/6368e43d9c7e80680e0333cajpeg.jpg" alt="" width="640" height="427"><figcaption> </figcaption></figure><h2>NO excuses!</h2>The easiest excuse not to exercise for most people is “No time.” Yet, there are people who not just make time for workouts but even travel for hours to frequent their favourite gym.Raul Moktan of Gymkhana in Maharajganj says some of his members come every day from as far away as Bhaktapur and Thankot.Age is another factor people use as an excuse, but there are people over 70 who workout regularly and are fitter than people half their age. Ageing is a natural process, but how one ages is determined by food habits, fitness level and lifestyle. Similarly, there are children as young as 13 who have built the discipline overtime to take care of their health. How old or young one is, should not affect the goal of staying healthy.<figure><img src="https://superdesk-pro-c.s3.amazonaws.com/sd-nepalitimes/20221107111156/6368e4409c7e80680e0333cbjpeg.jpg" alt="" width="640" height="427"><figcaption> </figcaption></figure>“Start now to build a healthy body which will support you till the end,” reminds Moktan, whose Gymkhana is open from 5:30 am to 10:00 pm every day. “There is no excuse for not taking responsibility for your own wellbeing.”Fitness does not necessarily mean visiting a gym. Workouts can be done at home, following a trainer’s instructions.But in case you are not sure about kick-starting a structured fitness routine, you could follow a combination of basic body weight movements such as squats, lunges, push-ups, pull-ups, burpees and planks. Working on your major muscle groups, these movements are not only effective and time-tested, but are also easy to perform anytime, anywhere. So are you ready to amp up your fitness and energy levels?