Future Youth

Day Thirty Five: Bhujangasana(cobra pose) : Lower the buttocks and hips to the floor, Straightening the elbow, arch the back and push the chest forward  into the cobra pose.

Bend the head back and diect the gaze upward to the eyebrow centre.

The thighs and hips remain on the floor and the arm support the trunk.

Unless the spine is very flexible the arms will remain slightly bent.

Breathing Inhale while-raising the torso and arching the back.

Awareness Physical on relaxation of the spine.

Benefits: This pose keeps the spine supple, improving circulation in the back region and toning the spinal nerves.  It tones the reproductive organs stimulates digestion and relieves constipation.  It also tones the liver and massages the kidneys and adrenal glands.

Parvatasana(mountain pose): This stage is a repeat of position 5.

From Bhujangasana assume parvatasana.

The hands and feet do not move from position 7.

Raise the buttocks and lower the heels to the floor.

Breathing Exhale while raising the buttocks.

Awareness Physical-on relaxing  the hips or on the throat region.

Ashwa Sanchalanasana (equestrian pose) This stage is the same as position 4.  Keep the palms flat on the floor.

Bend the left leg and bring the left foot forward between the hands.

Simultaneously, lower the right knee so that it touches the floor and push the pelvis forward.

Tilt the head backward,arch the back and gaze at the eyebrow centre.

Breathing: Inhale while assuming the pose.

Awareness Physical –on the stretch from the thigh to the chest, or on the eyebrow centre.

Padahastana: This position is a repeat of position 3. Bring the right right foot forward next to the left foot. Straighten both the knees.

Bring the forehead as close to the knees as possible without straining

Breathing Exhale while performing the movement.

Awareness: Physical-on the pelvic region

Hasta Utthanasana(raised arms pose) This stage is repeat of position 2.

Raise the torse and stretch the arms above the head. Keep the arms separated, shoulder width apart. Bend the head, arms and upper trunk backward.

Breathing Inhale while straightening the body.

Awareness: Physical –on the stretch of the abdomen and expansion of the lungs

Continuees……..

Thanks for patience Reading

MR.   

Future Youth

Day Thirty Four: Ashwa Sanchalanasana(equestrian pose)  Place the palms of the hands flat on the floor before feet. Stretch the right leg back as far as possible. At the same time, bend the left knee, keeping the left the left foot on the floor in the same position. Keep the arms straight. In the final position,the weight of he body should be supported on both hands, left foot right knee and toes of the right foot.  The head should be tilted backward, the back arched and the inner gaze directed upward to the eyebrow centre.

Breathing :Inhale while stretching the right leg back.

Awareness: Physical—on the stretch from the thigh to the chest or on the eyebrow centre.

Benefits: This pose massages the abdominal organs and improves their functioning, strengthens the leg muscles and induces balance in the nervous system.

Practice Note: In the final pose the palms of the hands should be flat on the floor initially.  Later on, more advanced practitioners may come up onto the fingertips.

Parvatasana(mountain pose): Take the left foot back beside the right foot.

Simultaneously,raise the buttocks and lower head between the arms, so that the back and legs form two sides of a triangle.

The legs and arms should be straight in the final position

Try to keep the heels on the floor in the final pose and bring head towards the knees. Donot strain.

Breathing : Exhale while taking the left leg back.    

Awareness: Physical on relaxing the hips or on the throat region.

Benefits: This pose strengthens the nerves and muscles in the arms and  legs.  The spinal nerves are toned and circulation is stimulated especially in the upper spine, between the shoulder blades.

Astanga Namaskara(salute with eight parts or points)  Lower the knees, chest and chin to the floor.

 In the final position only the toes, knees, chest hands and chin touch the floor.  The knees, chest and chin should touch the floor simultaneously.  If this is not possible first lower the knees, then the chest and finally the chin.The buttocks hips and abdomen should be raised.

Breathing: The breath is held outside in this pose. There is no respiration. 

Awareness: Physical—on the abdominal region

Benefits.  This pose strengthens the leg and arm muscles, develops the chest and exercise the region of the spine between the shoulder blades.   Continues……..

Thanks for Reading

MR

                                                                         

                                                                                                                       

Future Youth

Thirtythree : Bring the awareness inside the body and mentally begin to relax it.  Starting from the top of the head, take the awareness systematically through all the parts, releasing any tension.  Intensify once more the awareness

 Of the whole physical body and feel in harmony with it.

     Take the awareness to the soles of the Feet in contact with the whole body is being pulled down wards by gravity and that any tensions are bring pulled down, through the body and into the ground.  At the same time experience vital force surging up from the earth and flooding the whole being. 

     Finally take the awareness to the eyebrow centre and visualize a brilliant red rising sun infusing the whole body and mind  with its vitalizing and healing rays.  Imagine you are facing with this early morning sunrise, about to practice surya

Namaskara with smooth synchronised movements,flowing into one another like a dance.

Position Pranamsana(prayer pose) Keep  the eyes closed.  Remain standing upright with the feet together.  Slowly bend the elbows and place the palms together I front of the chest  in namaskara mudra mentally offering homage to the sun, the source of all life. Relax the whole body. Breath normally. Physical awareness  on the chest

Benefits This pose establishes a state of concentration calmness in preparation  for the practice to be performed.

Hasta Utthanasana (Raised arms pose)  Raise and stretch both arms above the head. Keep the arms separated, shoulder width apart. Bend the head, arms and upper trunk backward.

Breathing Inhale while raising the arms.

Awareness: Physical-on the stretch of the abdomen and expansion of the lungs.

Benefits: This pose stretches all the abdominal organs and improves digestion.  It exercises the arm and shoulder muscles tones the spinal nerves, opens the lungs and removes excess weight.

Padahastasana (hand to foot pose)  Bend forward until the fingers or palms of the hands touch the floor on either side of the feet.  Try to touch the kneeswith the forehead Don’t strain Keep the knees straight.

Breathing: Exhale while bending forward.  Try to contract the abdomen in the final position to expel the maximum amount of air from the lungs.

Awareness: Physical on the pelvic region.

Contra Indications:  People back conditions should not bend forward fully. Bend from the hips, keeping spine straight, until the back forms a ninety degree angle with the legs or bend only as far as comfortable.

Benefits: This pose is useful in eliminating or preventing stomach or abdominal ailments.   It reduces excess weight in the abdominal region, improves digesion and help to remove constipation.  It improves blood circulation, make the spine supple and tones the spinal nerves.  Continued……….

Thanks for your patience.

MR

Future Youth

Day Thirty Two

The most important part of this program is exercise.  If you are not sure what kind of exercise to do you can try the simple walking program, designed by a doctor which begins in 1 week.

May be you have already begun eating a diet that emphasizes fruits vegetables and whole grains, with a minimum of calories from fat if not, this program can show you how to make switch , gradually and deliciously.

And Speaking of diets, if you are a weight watcher, this program can help you shed the extra pounds. You will find specific suggestions to reach your target weight.

Along with the exercise and nutrition weeks, there are weeks devoted to psychological well-being Distribution of the mind can make you sick : stress, for example is a major coronary heart disease risk factor.  Conversely a positive attitude may protect you from the disease.  The Techniques

You will sample this year have proven health benefits. Principles of Exercise are:  Loosen the various joints in the body and 2. Flex the spine by repeatedly stretching and relaxing the different muscles.

The Aim and objectives of Exercise are:- To Develop Stamina  of the body , To remove lethargy and tardiness in the body, Discipline the body mind complex.

beginners information: They have to practice step by step. We have to count the steps slowly and perform the same with attention.  We have to check performance of each step before increasing  the speed Learn to Synchronise each step in a Group.

Increase the number of repetitions depending on your capacity. Preparation for Surya Namaskara. Before commencing the practice, stand on the foot together or slightly apart, and the arms hanging loosely by the side of the body.  Close the eyes gently and become aware of the physical body as one homogenous unit.  In this position the body from side by side or backward and forward. Try to minimise this oscillation and balance the body weight equally on both the legs

Thanks for your Patience

MR

Future Youth

Day Thirty One :  We have walked 2 ½ miles Thirty days .

Today we will give exercise to our  whole body. We will Do Surya Namaskara i.e. sun salutation.

The Sanskrit name Surya here refers to the sun and namaskara means ‘salutations’ Surya namaskara has been handed down from the enlightened sages of the Vedic Age.  The sun symbolieses spiritual consciousness and , in ancient times, was worshipped on a daily basis. In yoga sun is represented by pingala or surya nade, he pranic channel which carries he vital,life-giving force.

     The Dynamic group of asanas is not regarded as being a traditional part of hatha yoga practices as it was added to the original asana group at a later time.  However, it an effective way of loosening up, stretching,massaging and toning all  the joints, muscles and internal organs of the body.  Its versality and applicationmake it one of the most useful methods of inducing a healthy, vigorous and active life while, at the same time, preparing for spiritual awakening and the resulting expansion of awareness.

Surya namaskara is a complete sadana,spiritual practice, in itself for it includes asana, pranayama,manra and meditation techniques.  It is an excellent group of asanas with which  to start morning  practice.  Surya namaskara has a direct vitalizing effect on the solar energy of the body which flows through pingala nadi, Regular practice of surya namaskara regulates pingala nadi,whether it is under-active or over active. Regulation of pingala nadi leads to a balanced energy system  at both mental and physical levels.

Surya namaskara is composed of three elements forth energy and rhythem.  The twelve asanas are the physical matrix around which the form of the practice is woven.  These asanas generates prana,the subtle energy which activates  the psychal body.  Their performance,in a steady,rhythmic sequence reflects the rhythms of the universe,the twenty-four hours of the day. The twelve zodic phrases of the year and the biorhyhms of the body mind and complex generaes the transforming force which produces a fuller and more dynamic life.

Time of practice:- The ideal time to practice surya namaskara is at sunrise,the most peaceful time of day.  Whenever possible practice in the open air facing the raising sun. Sunset also good tim to practice as it simulates the digestive fire. Surya namaskara ,however,may be practiced at any time provided the stomach is empty.

Today we have discussed priciples and time of practice of Surya namaskara,but we will give how to prepare for the Sun salutation  in details

Thanks for patience Reading

MR

Future Youth

Day Thirty :  A Quick guide to Bottled Waters.  Here are some of  brief pointers to help you to make a naturally good selection.

If you’re on a sodium-restricted diet, look for waters that specifically sa6y low sodium or no-salt.  Some minerals waters are surprisingly high in sodium(see Chart) . Look for waters that say “natural” spring water.  If the word “natural” doesn’t appear on the label, it means minerals have  been added artificially.

Bottled water can be “still”or  “effervescent.” Still waters are those without bubbles.  Save distilled water for your iron—no minerals or taste are left in the water after processing.

If you have a good reason for avoiding drinking your tap water,don’t forget to use bottled water for ice cubes,too.

Seltzer is simply tap water that’s been filtered and carbonated with bubbles.  Club soda has had minerals and mineral salt added, so look for the brands labeled low-sodium or no-salt.

Refreshing your body with high-quality water can help relieve constipation and keep the urinary tract functioning smoothly.  It’s Mother Nature’s original low calorie drink, and, generally, it is really.

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  The economical.Two Type of Exercises regularly 
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  Drink More Water:- Walk 7 days 45 minutes 2 ¼ mile                        
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  Next our Topic is what are the characteristics of an ideal body
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  Balanced Garmonious Growth
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  Great Speed in movement due to agility
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  Highly flexible.
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  Komala but stone hard when the need arises.
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  Relaxation in action hence conservation of energy and
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  Tranquility of mind and clarity of thought,i.e., harmony of body and mind.
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  These characteristics can be achieved with the persistent and regular practice of Yogasana
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  These effects of Yogasans described in Yoga texts indicate that yogasanas not only work on the
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  Annamaya Kosa , but operate in tune with bringing stability and harmony in other kosas also.

Yogasansa practice under supervision of a Master or a Guru as Yoga is becoming popular in all parts of the world.  For the restless mind it gives solance.  For the sick, it is a  boom, For the common man it is the fashion of he day to keep himself fit and beautiful.  Some use  it for the development memory, intelligence and creativity. With its multifold advantages it is becoming a part of education.  Specialists use it to unfold deeper layers of consciousness in their move towords perfection.

Thanks for patience Reading

MR

Future Youth

Day Twenty Nine Two Type of Exercises regularly 

Drink More Water:- Walk 7 days 45 minutes 2 ¼ mile

Are you drinking at least six glasses of water a day?  It may sound like folk medicine, but drinking six cups of fluids is a good prescription for health.  Your body is more than 50 percent  water, after all.  And  a loss of even one-tenth of your body weight in water can result in death.  But fear not.Coffee, tea, milk and juice count toward the total.  Six cups of coffee, obviously, are not as healthful as six glasses of pure water! So let’s consider our H2O.

Water can cleans and rejuvenate the body in a number of ways.  It promotes regularly and replenishes lost fluids. By diluting the salt and minerals that pass through the kidneys, drinking plenty of water can also help prevent the formation of kidney stones.  And it flushes bacteria from the urinary tract, helping prevent urinary tract infections.  For the weight-conscious, it’s better than a low-cal—it’s no-cal!

Will any water do? Tap water may have problems, depending on where you live. Sometimes, it’s softened to make it suitable for sudsing; that means good minerals  like calcium may have been sacrificed for bad minerals like sodium. Then there’s the problem of substances either added to water or left in it: chlorine, pollutants, bacteria, lead, mercury or other toxic wastes.  Ugh.

One option is to filter water, reducing chlorine and some pollutants.  Some filters work better than others, however, and most of the good brands tend to be expensive.

     No wonder bottled water has become down right  trendy! A cool bottle of mineral water, like Perrier, Poland Spring, Evian, Vichy and many more can contain

Important minerals like  calcium and potassium.  For anybody trying to avoid excess calories, sugar, alcohol, caffine or additives it’s simply a pure and delicious way to quench thirst.  

Easy Ways to Get Wet: Start with one glass of water before every meal.  Have another before you go to bed.  Here is a weight-watcher’s bonus:  A glass of ice water before meal shrinks the stomach and reduces apetite.

Sip water while you’re doing quite activities, like reading or watching TV.

Make those second cups of coffee at break-times glasses of water instead.

Substitute water for diet soda, which may contain ingredients of dubious value, such as saccharin.

Thanks for patience Reading

MR