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Yogasanasa – Yoga Exercises

Ardha-Matsyendrasan

 

Time: 2 minutes each side.

Method: Bend left knee, place left foot under right hip. Bend right knee, place right foot on left side of left knee. Hold left knee or right foot with the left hand – keep right knee on the left of left arm. Turn tunk to right, look back over right shoulder, right hand on ground or on waist as close to left thigh as possible.

Repeat with left knee bent and trunk turning to left.

Note: You may also hold hands through the gap below the raised knee.

Benefits: Increase the elasticity of the spine, and massage the abdomen and internal organs

Yogasanasa – Yoga Exercises

Sarvangasan

 

Time: 2 minutes

Method:

• Lie on your back, arms alongside. Raise both legs together – taking support of hands on the hips and the elbows on the ground.
• Straighten the body – feet, knees, hips and back form one vertical column from the base of the neck to the tip of the toes, feet stretched, toes pointed, chin pressed against the chest.
• Normal breathing.
• Lie on your back, arms alongside.
• Raise both legs together – taking support of hands on the hips and the elbows on the ground.
• Straighten the body – feet, knees, hips and back form one vertical column from the base of the neck to the tip of the toes, feet stretched, toes pointed, chin pressed against the chest.
• Normal breathing.

Benefits: Promotes healthy secretion of the circulatory, respiratory, alimentary and genito-urinary systems. Keeps the spine flexible preventing the bones from early ossification. Supplies large quantity of blood to the spinal roots of the nerves, thereby giving them sufficient nourishment.

Yogasanasa – Yoga Exercises

Halasan

 

Time: 2 minutes

Method:

• Lie on your back, arms alongside.
• Raise legs an in Sarvangasan (you may take help of hands on the hips), then lower them overhead, knees straight, ankles stretched, toes pointed and touching the ground.
• Arms stay on ground as in the beginning, palms on the ground.
• The posture resembles the shape of a plough

Benefits: Makes the spine flexible, creates energy, and blood of the muscles of the back. Aids the functioning of the thyroid and thymus glands thus helping retain the individual’s youthful physical characteristics for a longer period.

Yogasanasa – Yoga Exercises

Pavan-Muktasan

 

Time: 1/2 minute each leg

Method:

• Lie down on your back.
• Breathe in.
• Then fold the left leg from the knees.
• Hold the fingers together and bring the folded leg to touch the stomach.
• Lift the head and touch the nose to the knee. The other leg remains straight. Hold the breath.
• Come to original position and leave the breath.
• Follow the same for the other leg.

NOTE: This asan can also be done with both the knees folded.

Benefits: Removes gas from the abdomen and reduces abdominal fat. Increases the flexibility of the knees and hips.

Yogasanasa – Yoga Exercises

Matsyasan

 

Time: 1/2 minute

Method:

• Sit with legs an in Padmasan – knees bent, feet on opposite thighs, heels towards the abdomen.
• Lie on your back. Placing hands near the head for support.
• Lift your back above the ground; keep the top of your head on the ground over a padded surface, e.g., a towel.
• Keep your hands and your feet.
• Normal breathing.

Benefits: Makes the neck flexible and strong, increases the size of the rib cage, widens the windpipe and thus helps deep breathing. Relieves the neck after sarvasang.

Every year in July, the World eBook Library, Project Gutenberg, The World Public Library and other sponsors will team up and provide free access for one month to download any eBooks from their Libraries.

This year the Fourth annual World eBook Fair was launched on July 4th, so in this one month i.e. from July 4th to August 4th you can download eBooks for free.

So visit http://worldebookfair.com/, click on Browse tab and start Downloading eBooks of your choice.

I’m sorry for posting the info little late as I got this mail just two days. So thought better late than never.

Enjoy Reading!

1. Don’t talk about people, talk to people.
2. Communicate in a respectful manner. If you are too mad to be respectful, calm down before addressing the problem.
3. Yelling is not acceptable.
4. Do not “air our dirty laundry” in public. If you have a problem with someone, speak with them behind closed doors.
5. Be mindful of who is listening. Close doors or lower your voice (or the volume on your speaker phone) as necessary.
6. Don’t be a “bully” to others, particularly those in jobs subordinate to us. We address problems with the appropriate person in an appropriate manner..
7. Don’t preach desired behavior; rather practice desired behavior. People will form their opinions of us not just in terms of how we treat them, but how they see us treating others. Additionally, remember that our team members are our internal customers. They will treat our external customers the way that we treat them.
8. Do not perpetuate problems through gossip. Just to make sure we’re on the same page, gossip is defined as, “idle talk or rumor, especially about the personal or private affairs of others” or “a report (often malicious) about the behavior of other people”. Do not spread rumors. Address issues then move on.
9. Do not speak negatively of others, of the company, or of the company policies to those “outside the team” or to other team members.
10. Always ask these questions when a problem occurs:

• “Why did this problem occur? Why did this person make a mistake?”
•  “What could I have done to prevent this problem? Was it a lack of communication on my part?”
• “Did I fully explain my expectations?”
• “How would I want to be treated in this situation?”

 Our job is always going to be tough, with unexpected crises popping up, but we don’t need to make it tougher by bringing unnecessary drama and stress into the workplace. Let’s all do our part to reach the goals of the organization, and help to change corporate culture one person at a time, starting with ourselves.