Close your hand into a fist or keep it open and lead with the base of your palm. Quickly and forcefully strike your attacker in the soft spot just below their sternum (breastbone).  This move will most likely knock the wind out of your attacker, especially if they don’t tense their abdominal muscles beforehand. Turn and run away while they are temporarily disabled. Like all the single-move strikes described here, the goal is to stun your attacker long enough so that you can flee. Follow up with additional strikes only if you cannot run away. If your attacker raises up one of their arms, chop as hard as you can at their exposed armpit. Use the side of your hand below the pinky. This will cause their arm to go numb temporarily, and also causes quite a bit of short-term pain.  Depending on your positioning, you could also drive your elbow into their exposed armpit. You must strike as hard as you can for this to be effective. Aim at the base of their neck, just above the collarbone and to one side of the windpipe. Strike them with the side of your open hand, just below your pinky.  This strike is always painful, and it may cause them to lose their breath or—if you hit their carotid artery forcefully—lose consciousness. If you’re unable to produce a full strike, even poking the area forcefully with your fingertips may stun your attacker. Drive your knee as hard as you can between a male attacker’s legs. Your goal is to crush their testicles with your kneecap. Run away while they are stunned.  Don’t kick with your foot, since your attacker may be able to grab your leg and knock you down. A knee strike is much quicker and harder to defend, especially if you are close to your attacker. If you can’t use your knee, squeeze your attacker’s testicles as hard as you can with your hand, then run. A knee to the groin may work on a female attacker as well. Cup your hand slightly and strike your attacker in the side of their head, right over their ear. In addition to the pain it causes, this strike may rupture their eardrum, causing additional pain and disorientation.  You’re more likely to rupture their eardrum if they have their mouth open when you strike. You can use both your hands to strike both their ears at the same time. Kick quickly but forcefully so that the inner side of your foot, just below your ankle, strikes just to the outside of one of their kneecaps. Your goal is to buckle their knee and render them unable to follow as you run away.  It’s quite possible that you’ll rupture the ligaments in their knee with this move, so only use it on an attacker. But when you must use it, strike with all your might. If you can’t kick the side of their knee, a stomping kick with the bottom of your foot to the front of their kneecap may also buckle their knee. Aim the base of your palm at their nostrils and strike as hard as you can in an upward motion. You’ll probably break their nose, causing searing pain, lots of bleeding, and watering eyes that will cloud their vision.  Depending on your positioning, driving your elbow or knee into their nose this way can also produce the same effect. Done forcefully enough, it is possible for this move to do catastrophic, and potentially fatal, damage. Extend your first two fingers and stab at their eyes like you’re one of the Three Stooges, but attack seriously and with all your might. Alternatively, focus your attack on one eye with your finger or thumb.  Don’t be squeamish or hesitant when you’re being attacked. Drive your fingers into their eye sockets. If they can’t see you, they can’t attack you. It’s possible you’ll cause permanent eye damage, but it was their choice to attack you. Even if they’re able to raise their hand to block your eye attack, that will give you a window of opportunity to either turn and run or to use a second attack (like a knee to the groin). The windpipe is one of the most fragile and vulnerable spots on the human body. Any direct, forceful blow will leave your attacker unable to breathe, and a blow that crushes their windpipe can be fatal.  If your attacker has an Adam’s apple, aim directly for it. Squeezing an attacker’s windpipe forcefully enough between your fingers and thumb can also temporarily (or even permanently) crush it.

Summary: Punch them in the solar plexus with your fist or the base of your palm. Strike their armpit with the side of your open hand. Chop or poke their neck above the collarbone. Knee a man in the groin, or squeeze his testicles. Slap their ear forcefully with a cupped hand. Kick the side of their kneecap as hard as you can. Drive the base of your palm into the underside of their nose. Poke them in the eyes with your fingers. Strike their windpipe with your fist, palm, hand, or elbow.


This is one of the most important things to consider. Good beds don't always mean "soft," so get one that provides good support to your back and make sure you are comfortable sleeping on it. Be sure to use a pillow that is comfortable and supportive for your sleeping style. Having the right pillow will ensure that you wake up feeling refreshed and pain-free. If you are comfortable, you will be more likely to sleep longer. Keep your bedroom properly ventilated so you get plenty of fresh air. Set the temperature of your room appropriately, not too warm or too cold. Typically this will be between 65 and 72 degrees Fahrenheit, but you should adjust the temperature so that you feel comfortable. Setting the temperature just slightly cooler than comfortable -- so that you're fine, but still need covers -- will help you sleep. If your room is stuffy, try cracking the window a bit before bed time. In addition to providing extra airflow and controlling room temperature, a fan produces a low, consistent level of background noise. This can help eliminate auditory stimuli that keep you from falling and staying asleep. Keep in mind that for some, a fan might not be helpful. If it doesn’t work for you, then don’t use one. Try to keep your room dark at all times. Your brain is stimulated by light signal, so keeping a dark room helps you get to sleep faster. You can help with this by installing blackout blinds or curtains  This applies even to small lights, like those on your T.V., a digital clock or D.V.D. player. The absence of light eliminates the presence stimuli that can alter or affect your sleeping patterns. If there is some reason you cannot, or do not wish to, install blinds or curtains, you can invest in a sleep mask to help simulate darkness. Check if your room is free from mosquitoes and other pests. Also, if you have pets in your home, make sure they can’t access your bed or enter your room to avoid disturbances while sleeping. There is evidence that it is easier to sleep in a fresh, clean, or nice smelling space. Try spraying your room with a mild room spray to lighten up your mood and the ambience in your bedroom. If you choose to use scented candles, be sure to put them out before falling asleep to avoid fires in the home.

Summary: Use a good, high quality mattress. Ensure your head is well supported. Ensure proper ventilation and temperature. Keep a fan running. Keep your room dark. Eliminate pests and disturbances. Use scented candles and sprays.


Cook at medium high heat. When the masala mixture begins to boil, stir in the rest of the ingredients specified in the gravy section of the ingredients list, except for the chopped coriander. Then reduce the heat to low and cook for 10 minutes. Add the kofta (paneer balls) and turn off the heat. Sprinkle with the chopped coriander. Serve with steamed rice and the bread of choice.
Summary: Combine the masala and water in a pan. Add the remaining ingredients. Stir the mixture. Garnish the dish.