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

                                                    

                                                                                                                              

Future Youth

: Six Great Grains- Amaramth;- Not yet a household grain, but  will be some day.  The “ mystical grain of the Azetcs” has high quality  more of the amino acid “ lysine” than any other grain, plus significant amounts of iron and magnesium.  Look for it in new health-food products like cereal and pasts. 

Receipe Add 1 cup Grain to 3 cups water. Bring grain and water to a boil and cook 25 minutes Yields 2 1/2 cups.                                                                                                                                         

Barley: Rich  in B vitamins and minerals, including calcium and iron.  Choose unhulled. Whole-hulled or flaked burley.  Unfortunately,”pearl barley” has he hull removed, taking with it some of the nutrients.

Add 1 cup dry barley to 4cups boiling water and boil 45 minutes Yields 4cups

Buckwheat  High in protein.  Also a good source of Iron and B vitamins, especially B6 and contains rutin, a bioflavanoid, which may help to keep small blood vessels healthy. Kusha is the most  popular form of buckwheat.  To make,beat 1 egg with 1 cup fine buckwheat.  Put mixture in a skillet and stir constantly over medium heat for 2 to 3 minutes, separating grains and coating them with egg ,  Add 2 cups boiling water and 1 teaspoon margarine or butter.  Cover skillet tightly, lower heat to simmer and cook for 5 minutes or until liquid isabsorbed.  (Coarser buckwheat grains will take a little longer.)

Bulgur:  A  traditional food in Middle East and Asia. Kermels of wheat have been partially dehulled, cooked and cracked,with  minimum loss of nutrients: B vitamins, iron ,calcium and fiber.  Soak 1 cup of bulgur in 3 cups water for 2 hours ,or overnight.  Or add 1 cup of bulgur to 2 cups of boiling water and boil 15 minutes yields 21/2  cups.

Rice brown: Has far more fiber, B vitamins,vitamin E, iron magnesium and zinc than does white rice.  Add1 cup of rice to21/2 to 3 cups of water bring to boil, then reduce heat and simmer 45 minutes or until water is absorbed.

Wheat : Rice in many of the B vitamins,vitamin, E iron, potassium magnesium, zinc and protein.  You can cook up a pot of whole wheat breakfast cereal. But normally you’d get your whole wheat in the form of breads and other baked goods

Note: Using a pressure cooker will cut cooking times in half .  In general, use twice as much water as grain in a pressure cooker.   

THE FOUR STREAMS OF YOGA.;-   There are a large number of methods of yoga, catering to the needs of different persons in society to bring about the transformation of the individual .They are broadly classified into four streams .  They are work, worship, philosophy  and  psychic control.

Thanks for patience Reading

MR

Future Youth

Day Twenty Eight Regular Walking  40 Minutes and 2 kms

Today We will do some Stretching and  Jogging :- Jogging Practice Make loose fists of your hands and place them on the chest.  Collapse and relax your shoulders.  Slow Jogging Start jogging on your toes slowly.  Jog about 20  times.As days go by gradually increase up to 100 times

     Stage 2 Backward Jogging Lean little forward and increase the speed of jogging gradually .  Start hitting the buttocks with the heels.  Repeat this 20 times at your maximum speed.  Then gradually slow down the speed.  Do not stop.  Continue and move on to slow jogging for at least 10 times.

Stage 3 Forward jogging.  Lean backward a little and  now as you increase the speed again, try to raise the knees higher and higher. Raise the knees forwards to reach the chest level.

Repeat 20 times at your maximum speed.  Slow down the practice coming back to the stage of slow jogging again. 

Continue slow jogging for a few rounds, count 10 times.

Stage 4 Side Jogging :  Gradually increase speed taking heels side ways.

As the Speed increase bring the heels as cose to the elbows as possible.

Repeat the movement 20 times at your maximum spead

Gradually slow down to come back o slow jogging stage.

Keep Jogging a few more 10 rounds and stop the practice.

Notes: Increase the speed of jogging gradually and not too quickly

Try not to stop at any stage of the practice until you have completed all the four staes of jogging

Keep the fists on the chest through out the practice.

Thanks for patience Reading

MR

Future Youth

Day Twenty Seven  Get Into Grains: Walk Seven Days40 Minutes  and 2 miles.

     Gains are probably the least expensive, but richest source of nutritional rejuvenation around.  You already know about the importance of eating whole

Grain foods for their fiber content.  But whole grains provide much more than fiber.  Satisfying  dishes like mushroom-barley soup,rice pilaf, buckwheat  pancakes or Mexican rice and bean can restore and protect health in ways you may  never have considered.

     First, the whole grains that go into these kinds of dishes—like brown rice, buckwheat,barley corn millet and wheat-are low fat and free of cholesterol. Second, they’re loaded with vitamins, particularly vitamin E and many of the all-important B vitamins.  Third, they’re crucial sources of minerals: iron, magnesium, zinc,copper ,manganese and selenium, good for everything from

Wound healing to healthy nerves,muscles and kidneys.

     And grain has one more sterling quality: Protien, which helps muscle tissue

To regenerate.

    Just what is a grain? Basically, it’s a seed—a seed composed of the germ(which allows the seed to germinate), the endosperm(the starchy part that nourishes the seedling during its early growth) and the bran(the protective outer hell).  Whole grains have all three parts and are delicious.

     By eating more grains and less meat and whole-fat dairy foods,you’ll help

Ensure that your eating habits correspond to the nutritious low fat, high fiber

Diet that authorities say helps to prevent disease.

     And you needn’t worry about grains.  In Fact you’ll probably lose weight, since with grains a little goes a long way.

     While you’re experimenting with eating more grains,you also may want

To experiment with different kinds of grains. There’s more in the world

Than just whole wheat, afterall.

     Consider barley.  It’s not only delicious addition to home made soup.but also a chewy, nutty substitute for rice or potatoes. Or try bulgur, a satisfying that is the mainstay of delicious cold grain salad called taboulleh.

    Be adventurous when you shop and experimental when you cook.  You’ll learn to love these grains, and many others as well.

     Review your food diary to see if you eat grains  daily-on occasion replacing main-course meat with agrain recipe.  If not, the chart on the opposite page can help you put more whole grains into your diet.

Thanks for your patience Reading

MR

Future Youth

Day Twenty Six   Loosen Yourself: Introduction  A Flexible and strong spine is believed  to be mandatory for a healthy growth. Right from childhood if we can train our muscles holding the vertebral joints properly, a strong foundation  is built to acquire a body with good stamina.

     Positive health and not mere absence of abnormalities or diseases is the goal .

The series of exercises given are meant to achieve this goal of a good physique

By proper training of the muscles of the spine.  They not only help in performing

Theasanas better by loosiening the joints,but they also help in building up stamina and tolerance.

   The exercises as the name indicates is loosening exercises performed normally with speed and repetitions.  These dynamic practices are akin to conventional

Physical Training Exercises except the most of these practices involving flexing of the spine.

      Prinicples of Exercise are:  Loosen the various joints in the body and 2. Flex the spine by repeatedly stretching and relxing the different muscles.

The Aim andObjectives of Exercise are:- To Develop Stamina  of the body , To Remove Letheregy and tardiness in the body, Descipline the body mind complex.

Beginners Informations: 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 Synchorinise each step in a Group.

Increase the number of repetitions depending on your capacity.

Initial Staing Position Tadasana.  Stand erect with feet close together.  Place the hands along the thighs with fingers stretched out.

The legs, trunk and the head are aligned in a straight line

Close the eyes and observe the balance.  Practice the same at lease 10 times so that you get to know how you breathing is normalise

Repeat the same for at least for 4 days

Thanks for Patience reading

MR