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Start practicing Yoga to stay healthy and happy all Life!
Most of the people of all age group are free from major illness that require hospitalistion, bed rest, etc. They are engaged in their roles in daily life, such as students, housewives, office-goers, workers, etc., and all of them need some programme of exercise for maintaining fitness and health.
Yoga is the most effective ways of maintaining healthier life. A large number of people prefer to spend a little time as possible on an exercise routine or yoga. Inertia is one of the fundamental laws of nature, and the tendency of not doing any effort for the maintenance of health is very wide spread.
Detailed below are some of the yoga techniques that can be practiced regularly despite busy schedule, over-crowded homes or others similar constraints of life. Health is a state of an individual that is a sum total of various situations concerning the body and mind. All of them may be summarised in one basic requirement – that all the organs must perform their functions effectively and condition to be fulfilled. But in fitness there is more emphasis on action, activity, or a particular task. Overall fitness and health are words that mean the same state of an individual. While recommending a minimum set of yoga techniques, this definition of health has been considered. It includes techniques that ensure efficient working of all organs and parts of the body such as the vital organs, muscles, joints, glands, tissues and all functions such as digestion, respiration, blood circulation, secretion, excretion, reproduction and functions of the nervous system. The keep-fit-yoga routine discussed here includes five techniques. These are (i) movements of joints, (ii) postures, (iii) deep breathing, (iv) relaxation and (v) meditation. 
Movements of joints: This is called ’sandhichalana’ In this technique, the joints of the body are removed in a sequence, and each joint undergoes a full movement. The steps in movement of joints include the following.
Movement of the hands:
1. Sit with the legs stretched together in front of the body.
2. Keep the arms parallel to the legs with palms facing down. Maintain a distance of nine to twelve inches between the hands.
3. Keep the neck and back erect.
4. Stretch the fingers out, opening the hands, and then close the fingers against the palms, forming tight fists. Repeat these finger movements ten to twelve times with the palms facing down. Next is movement of the wrist joint.
5. Hold the palms and fingers loosely and move the hands up and down at the wrist joint seven to ten times.
6. Turn the palms inside, facing each other, and repeat the movements of the wrist joint seven to ten times.
7. Turn the palms upward, facing the roof above, and move the wrist joints seven to ten times.
8. Turn the palms outward , and repeat the wrist movements seven to ten times.
9. Rotate the wrist joints so that the hands move in a circular fashion. Rotate them ten times each in both, clockwise and anti-clockwise directions.
10. Next, exercise the elbow joints by moving them ten times each in vertical and horizontal planes.
11. Lastly, move the shoulder joints as if you are rowing a boat.
It is important to remember that you should not move the legs or back during all the steps described above.
Movement of the neck: neck exercise are done by moving the neck in four different ways.
1. Keep the legs as for the movements of the hands. Keep the hands behind the hips, reclining the back slightly
2. First, do forward and backward movements ten times by moving the chin up and down.
3. Next, do sideward movements ten times by bringing the left ear near the left shoulder and then the right ear near the right shoulder. While doing the sideward movements, the chin should move in a semi circle.
4. The third movement involve turning to the left ant right shoulders. Repeat this movement also ten times.
5. The fourth movement is circular where the chin is rotated from right shoulder to left shoulder in clockwise and anti-clockwise directions.
Movement of the lower limbs:
Detailed below are the steps for movement of the lower limbs. The feet are first moved in four different ways.
1. Keep the feet apart in straight and bend the toes forward and backward
2. Next, rotate the feet inward and outward followed by moving them forward and backward. Lastly , move the feet in a circular fashion.
The knee joints are moved in different ways.
1. Raising the feet from the ground.
2. Bring the heels near the body by bending the legs from the knees in a vertical and horizontal position.
3. Lie down on the back with right leg straight on the ground.
4. Bring the left knee near the chin, keeping the right one on the ground
5. In the third movement, bend both the knees together and touch them with the chin.
6. Do a rolling action by raising the hips and the neck alternately 
All the joint movements should be tried only after learning the correct technique for yoga expert. You will need about three to four minutes to complete the above exercises. They will help keep all the joints of the body supple and flexible.
At the end of the movement of the joints, you need to practice postures of asanas. The joint movements are not mentioned in any ancient traditional texts of yoga. However, They have been included in this issue because they are very beneficial to every one and are good starters for an exercise routine
michael.tker2008@aol.in
Effective Time Management
Ever feel that there is not enough time in the day to get things done? Do you often feel time-pressured? Have a problem with procrastination or figuring out how to prioritize your days? If you said yes to any of these questions, then you should know that you are not alone. You fall into the category of millions of people under time associated stress. Much of your stress can be alleviated through effective time management. Although you may feel that you are not a good manager of your time, there are strategies that you can learn and apply to your life in order to gain more control of the use of your time. Follow the following 6 tips and begin to live life like its smooth sailing!
Become a Great Writer
You’re probably asking yourself, ‘What in the world does being a writer have to do with time-management?” Well, that’s a great question and I’m glad that you asked. The answer is EVERYTING! Effective time management begins with planning your time, which means WRITING down your plans on paper. There is power in the pen! There are literally thousands of thoughts that race through your mind throughout the course of the day. In order to focus your time on what’s really important requires you to have something tangible to look at. That requires you to decide now to write down every task you will need to accomplish. This not only includes on the job tasks, but at home stuff also. Remember, write, write, and write!
Schedule Your Priorities
Effective time-management begins with scheduling and anticipating upcoming activities and events both personally and professionally. This is where goal setting will assist you enormously in prioritizing what is on your schedule of things to do. Setting written down goals will help you to differentiate between what is urgent and vital, what can be done now and what can wait.
Invest In a Planner
I find that a daily planner is a very effective tool in helping you to become a better manager of your time. I would suggest purchasing a weekly-at-a-glance planner and then write down everything you need to accomplish in it. I like the weekly planners as opposed to the daily planers because you can open it up and have your entire week in front of you at one time. You can simply transfer your already written down goals to your planner in addition to the on-the-job tasks that you must fulfill.
Write a “To Do” List
Sometimes you may have more on your plate than you’ve bargained for. Writing a “to do” list will help you to overcome your feelings of being overwhelmed. When you find yourself to be extremely busy or unexpected things pop up, take the time out the night before to write a “to do” list. Decide in order of priority what things you absolutely must get done and by what time. Write it down and do it.
Learn To Say “No”
This is a difficult task for some people. Some people do not want to be perceived as a non-team player or make others feel that are not important enough to do favors for. Trust me; your peace of mind is not worth sacrificing to appease others. Remember, you cannot be all things to all people and you cannot do everything that everyone asks you to do. That type of mentality will drive you to a nervous break down. Keep in mind that you are saying no to the request and not the person. Mature people can accept when you truthfully are not in a position to accept any additional projects at this time.
Learn To Delegate
There will be times in your life both on the job and off when you will need to enlist the assistance of others. This is simply wise decision making. When you simply have too much before you to do, consider what things you can pass on to others to do for you. Most people really do not have a problem giving a helping hand to others when the need arises. You are human and sometimes you have more to do than what is humanly possible. Utilize the services of others and by the same token, be ready to assist others in their time of need.
So there you have it folks, 6 tips to help you have more smooth sailing days. Utilize the suggestions and you will definitely be able to enjoy your time much more instead of wondering where time has gone without you feeling productive. Plan and prosper!
Mind Power: Tame your Mind to better Your Life
One of the more interesting aspects of the Law of Attraction is found in it’s teachings. Essentially, it teaches people how to think and not what to think. This process of learning how to think helps the practitioner to focus the mind. Many people discover that focusing the mind, helps improve their life.
The Secret that took the world by storm did a great job in introducing the universal Law of Attraction, and the possibility of anyone acquiring great material possessions. And there’s nothing wrong with that.
It’s not wrong to be well fed, well clothed, drive a nice car and live in a nice home. If you create a feeling of self that’s capable and worthy, you’ll attract what you want. You can take care of yourself as well as others.
The main points of the Law of Attraction are to be grateful for the things you have in your life. To improve your life by focusing your thoughts on the positive things instead of the negative.
There are many people that see the Law of Attraction as a deeply religious experience. Connecting them to others and to a higher power.
The numbers are just as large that consider the Law of Attraction spiritual but not religious. Religious or just spiritual, the results are the same: To change our way of life for the better through the change of our thinking.
Even if you consider the Law of Attraction as neither religious nor spiritual, the benefits are the same. You are what you think. Your thoughts are manifested into reality and you definitely wish to get the most out of life with the Law of Attraction.
Short cut To A Successful Marriage
As far as I could understand no one enters into marriage intending it to end. No one thinks that will happen to them.
You wanna be?
Yet you’d have to be a supreme ostrich not to have some awareness of the odds of your marriage lasting “‘til death do you part.”
So here are a few keys to increase your chances of your marriage being one of the successful ones. (You know the kind: when the press asks you on your 80th anniversary, “What’s the secret of a successful marriage?”)
Successful Marriage Key 1 – Know Your Outcome.
Ideally, you should do this before you propose or accept the proposal, but it’s never too late to change!
Ask yourself, (not your beloved – yourself!), what kind of relationship suits you.
For example, whilst equality may be one of your ideals, if you’re scrupulously honest with yourself, are you actually naturally drawn to being dominant in other areas of your life?
If you’re bossy at the office, (even if you’re not the boss), the leader and motivator of your social group, it’s unlikely you’ll be happy being a mouse at home! If that’s your personality type, for you to have a successful marriage, choose a spouse who’s happy being led by you.
On the other hand, if you’re comfortable being the deputy, and you’re a great organizer as long as someone ’s told you how they want their filing cabinet sorted or their garden to look, then you don’t want a mousy partner if your marriage is to succeed.
Are you extrovert or introverted in nature? Are you optimistic or pessimistic? How resistant are you to change like moving house or career change?
Give yourself a personality workout. It’s these kind of characteristics far more than “interests in common” that make a couple compatible.
If you’re already well into a marriage by the time you read this, at least you know where to look, (inside yourself!), for where the causes of any struggle might lay. Once you get some clarity about this, have a really deep and honest conversation or ten with your spouse.
Successful Marriage Key 2 – Learn Each Other’s Language.
It has been said that only 7% of communication is verbal. The old chestnut of “my wife doesn’t understand me” – the almost cartoon excuse for an extra-marital affair – isn’t going to wash in the twenty first century.
The main reason that couples don’t understand each other is because they don’t know each other’s language. I’m not talking about what you say in words.
You each will have codes. Facial expressions, tones of voice and of course, codes of conduct. These are behaviors each of you will have grown up with. I know of at least one couple whose marriage suffered badly in the early days because whenever they argued the wife would leave the room, whilst the husband was yelling “Don’t you dare walk out on me!”
It turned out that he had grown up in a family who believed that no matter how big or bad the disagreement, you stayed until it was resolved. His wife, on the other hand, grew up in a family where it was considered the ultimate insult to dignity to be shouted at, and you simply didn’t stay in a room where that was going on.
Once they discovered this, they were able to at least come to some agreement about how to disagree!
Successful Marriage Key 3 – Dare to be honest.
It sounds simple but this can be the toughest one of all because every one of us has fears that if “you knew X about me, you wouldn’t like me.”
We all have them because no one gets through childhood without ever receiving some kind of message that parts of us are not perfect. We are reminded that it ’s rude not to say thank you, impolite to belch publicly and so on.
Then there are social, moral and religious codes that we are “obliged” to follow, not to mention legal rules. Most of us, at times, walk tightropes on some of these areas of life, and a few of us have even been known to cross the odd line from time to time. (No one I know ever has, of course! But I’ve heard the rumours).
But the more you are prepared to “psychologically unpack” with your nearest and dearest, the more you’ll build up trust between you, but there ’s a much more important result to this.
You’ll feel more loved, because you’ll discover that the parts of you that you yourself had thought unacceptable, even unlovable, are now accepted and cherished as part of you by the person who matters to you most.
In return, you’ll love her or him all the more for loving you.
Now who’d want to leave a marriage like that?
“A liberal overview on the relation between India and US”
A strange situation of apparently contradictory facets marks the present phase of India’s relationship with the United States of America.
Of late, there is a surfeit of talks about “shared values” ranging from commitment to democracy, individual liberty and the rule of law. To this has been added in recent months, the government’s new economic policy which plays up private enterprise and underplays public sector—at least that’s how it has been taken in the USA. And the government, in the President’s Address to Parliament, has publicly acknowledged that the US Administration has been “supportive” of our endeavor to fight back the economic crisis—presumably in the IMF and the World Bank.
This tilt towards the USA has been pronounced after the collapse of the Soviet Union and the superficial understanding that the world has become unipolar, that is, instead of two superpowers, we would now be under the thumb of one and only one superpower. With the wisdom that discretion is the better part of valor, there has appeared a conspicuous urge to cultivate the USA and to be on the right side of Washington. This was heightened by the American display of military power in the Gulf War.
Our government’s response to certain US diplomatic moves betrayed a very superficial understanding of the basics of the US policy. For quite sometimes, there was a sense of elation that Washington now acknowledges India as a “significant regional power”, playing a leading role in South Asia. This was followed by the US officials volunteering to recognize Kashmir as being part of India and to give up its previous insistence on plebiscite to settle the Kashmir dispute. On the formal plane, this was of course a shift in the US position which, on the face of it, undermines the Pakistani claim on Kashmir.
What is noteworthy is that in the very same period there has been a concerted campaign about the violation of human rights in Kashmir by the Indian security forces. In other words, a case was being built up with plenty of sophistication about India being unacceptable to the entire Kashmiri population in the Valley—and this might help to build up an alibi for UN mediation, maybe through the personal diplomacy of the UN Secretary-General, or a special envoy nominated by him, as was done in the case of Afghanistan. This view can of course be contested since it is reported that the US establishment now does not charge India of having been guilty of violation of human rights either in Punjab or in Kashmir. Could this possibly be a genuinely sincere assessment, or is it a tactical move, since it is known that the big powers cynically exploit the human rights question for purposes of political expediency? It is possible that the sop itself is a sort of quid pro quo extracted from India. Is this in return for the diplomatic recognition of Israel accorded by New Delhi, or for inveigling India to go in for nuclear non-proliferation even if it could not be persuaded to sign the NPT?
The nuclear issue has become an obsession on the part of Washington. There is no serious urge for nuclear disarmament on the part of the USA. In such circumstances, this insistence on nuclear non-proliferation being imposed on the rest of the world amounts to Washington making a bid for using nuclear monopoly to establish its world hegemony. Unmistakably, the US approach to the nuclear question has a distinct touch of the White Man’s superiority—no worry if the nuclear weapons are in the possession of Russia, but it becomes a matter of worry if Kazakhstan retains the nuclear installation. There is all the worry in the world if India and Pakistan have the bomb or for that matter, Iran and Iraq, but no disquiet at all over Israel’s nuclear programme.
With regard to Pakistan’s nuclear weapons preparedness, the US Administration uses it as leverage for pressure on India to sign at least a bilateral non-proliferation declaration. It is important to note that the Pakistan Foreign Secretary’s disclosure of Pakistan’s nuclear weapon capability came during his Washington visit, and this is being neatly suffixed by the stand that an Indian initiative for non-proliferation can help to persuade Pakistan also to abjure the nuclear weapon. The point to note, however, is that with all the threat of penalizing Pakistan for making the nuclear bomb, the US Administration itself has sanctioned the sale of conventional military weaponry to Pakistan.
What is also rather extraordinary is that the Indian Government is telling the US Government to persuade two of our neighbors, China and Pakistan, to agree to nuclear non-proliferation. This is a job which New Delhi ought to take up on its own.
In this background, one has to weigh the pros and cons of the emerging Indo-US cooperation in the field of defense. What is being held back from the public of this country is the full picture of this cooperation and its implications. There are many strange features of this cooperation which have rapidly grown in the last one year, particularly after the visit of our Army Chief, General Rodriguez, to the Pentagon. Could it be that this Pentagon yatra gave him ideas which he recently aired landing himself in hot waters in Parliament? It is amazing that the now famous Kicklighter proposals were agreed to without any political debate in Parliament or any consultation with leaders of other parties despite the fact that the ruling party itself does not command a majority in Parliament. What exactly is the role of the newly set-up Indo-US Army Steering Committee? It is said that this military cooperation would help the Indian side in getting familiar with the nature and operation of the hi-tech weapons used by the US in the Gulf War.
Now we find that a joint Indo-US naval exercise will soon take place in the Indian Ocean. Oddly enough, our Prime Minister during his visit to Mauritius last week formally supported the island republic’s claim on the archipelago that includes Diego Garcia, now the biggest US military base in the Indian Ocean, which will certainly be involved in the proposed joint Indo-US naval exercise. Incidentally, it may be recalled that the Indian Navy did not have any such joint naval exercise with the Soviet Navy despite the fact that the Soviet cooperation towards the building up of the Indian Navy is of no mean order.
