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5 yoga poses to build stamina

2013-03-11T13:53:00.000+08:00

Yoga has not only therapeutic value. Actually, yoga was designed to build stamina so that spiritual seekers did not waver from their goal. So, though the initial value of yoga in your life may be therapeutic, as you advance in your practice it will contribute immensely to your physical, mental and emotional stamina.

The ability to hold your pose without wavering and with steadiness is called asana jaya (victory over the pose). Such steadiness requires strong muscular and respiratory support. This steadiness also arises from the yogic mental ability to analyse pain and understand whether it may be borne or is dangerous. This special ability is peculiar to yoga, which is why it is regarded a perfect pain management tool.

In yogic therapy, on the other hand, the poses are gentle. Even when 'difficult' poses are learnt, they are not held for too long. But when you use yoga for toning your body, and as a more effective substitute for gym-based exercises you must gradually build up stamina in each pose. Only then will muscles become toned and taut and your respiratory capacity leap-frog. Physical stamina and vigour will be assured and emotional stability, the original intent of such exercise, is a given.

Shameem Akthar, yoga acharya trained with the Sivananda Yoga Vedanta Center, guides your through five yoga poses that guarantee all this.

Urdhvamukha svanasana (Upward-facing dog pose)

This is an advanced version of the bhujangasana (cobra pose). Lie on your stomach and place your chin on the floor. Place your feet close to each other with your palms flat on ground, on either side of your chest. Inhale and hoist yourself off the floor, with the body supported only by palms and toes. The knees and stomach should be lifted off the floor.

Continue breathing normally while making the following adjustments. Arms should be straight; this deepens the arch at the lower back. Head tilts back, further deepening the arch. Hold this pose as long as comfortably possible, breathing normally. Release and relax to the starting position with while exhaling.

Avoid: If having weak wrists or lower back pain.

Benefits: It is a powerful stamina-builder. It tones the arms, spinal nerves (elevating mood and mental control) and legs superbly. Removes wrinkles from neck and face. Improves voice and balances thyroid hormone flow. Boosts respiratory capacity and is therapeutic in digestive problems (like constipation, sluggish metabolism), diabetes and uro-genital problems.

Adhomukha svanasana (Downward-facing dog)

This pose is also referred to as the parvatasana or mountain pose. Kneel down and lean forward placing palms flat on ground in front. Exhale and hoist hips off the floor, pushing down shoulders as you continue breathing, making the following adjustments.

Push down your heels. Focus your attention on your stomach while applying pressure from your shoulder blades. Move your head as close to the ground as possible. Hold the pose as long as you can. Do several times initially. Later, build up the stamina to hold the pose for a minute or so.

Benefits: This pose is a powerful stamina-builder. It boosts calmness due to blood flow to brain. Balances blood pressure, both low and high. Alleviates all spinal problems. Tones arms and legs, giving the entire body a work-out. It also removes wrinkles.

Ardhabaddha padmottanasana (Half lotus forward bend pose)

Stand up straight, bend the right leg at the knee. Place right foot on left thigh; resting the back of your right foot high on the left thigh. Inhaling, raise both your hands above your head. Exhale and lower your hands to floor, bringing head as close to the left thigh as possible. Hold the pose, breathing normally. Release and return to normal. Repeat for the other side.

Avoid: If having lower back problems, heart problems or high blood pressure, vertigo, or if you cannot balance on a single leg for long.

Benefits: This pose is a stamina builder. It provides super traction to the spine. Increases respiration building capacity. It tends to make the mond more extroverted due to impact on the cerebellum.

Dandasana (Stick pose)

Lie on your stomach. Inhaling, push yourself up, into the classic push-up position so body is rested on palms and toes. Exhaling, lower yourself by bending elbows, but ensure your body remains off the ground, though very close to it. This is an extreme push-up position. Hold for a few seconds. Lower yourself back to the ground and repeat thrice. Later, build up stamina to hold the pose for 15 seconds to one minute.

Avoid: If having any spinal problem, weak wrists, heart ailment or high blood pressure.

Benefits: One of the most challenging poses; it is used in military-style training to build muscle, stamina and mental focus. It strengthens the entire body superbly since it is a powerful resistance-training pose.

Uttitahasta merudandasana (Raised hands spinal column pose)

Sit with your legs out in front of you. Hold each big toe with either hand firmly. Bend your legs at the knees as you pull up the legs, exhaling. Continue normal breathing as you bring your legs together, still holding the toes. Hold the pose firmly, focusing on your toes.

Release to relax legs back to the original position. Initially, you may have trouble balancing. But gradually build stamina in the pose, to hold it for a minute or more.

Avoid: If having heart problems, extremely high blood pressure or lower back problems.

Benefits: It ejects worms. Firms the abdomen and builds stamina, through improved muscular strength, respiratory capacity and mental focus. Helps control diabetes and works on the entire spine powerfully, preventing problems.

Shyness in terms of Body Language improvement

2011-03-02T10:05:00.000+08:00

Shy means nervous and uncomfortable in the company of people. Some people move away suddenly in fear. Neverthless, every human being is shy at one level or another. Mahama Gandhi was shy in his school days. but one should not laugh at or hurt persons who are shy. We ourselves are very shy when we talk to strangers and that too strangers of opposite sex.

If a person accustoms a situation his shyness is carried away. By becoming more familiar with the acts one is doing, he will become less shy and less nervous. Shy people should understand why they are and why it happens. They have to plan to become more comfortable with shyness causing situations. Find balance in life. Being happy is perhaps the one way to encourage people to like people who are shy.

Always try to start becoming less shy person. Interact with people.

Role of Dimples in Body Language

2010-04-23T09:21:00.000+08:00

Dimples are the small hollow places formed in the cheeks usually when one smiles. It is an added attraction to those who are beautiful. Dimples synbolize a person's congeniality.

Actually cheeks of a person determine fortune throughout their forties. Generally well developed cheeks are the best. They indicate plenty of energy and self confidence. According to eastern opinion, the excessively shiny cheek is indicative of digestive trouble.

Cheeks shaped well developed are a sign of vigour, energy, self assurance. Such people are willing to accept other peoples mistakes. The stronger the cheeks the more authoritative one is. Leaders often be seen to possess very strong, prominent cheeks. In romance and marriage, the partner with the more powerful cheeks is said to control the other.

If one's cheeks are prominent yet not flesh it shows one's in economical disposition. In the case of undeveloped cheeks, it means one is not that forceful in his communication style and tend to be laid back. Some how they will be quite happy.

If one's cheeks are narrow but strong he has a very stubborn streak in his nature. He is also extremely powerful in the way he presents his opinions and ideas to others.

How to become an excellent listener?

2010-04-13T08:51:00.000+08:00

A good listener is always successful. Here are tips to build youself as a good listener.

Detect whether the person talking to you is expressing facts or feelings.
Observe silence when the person talking to you is sharing feelings and you don not know what to say. Simply nod. Resist the temptation to say something.
Respond fully to the feelings that some one shares before responding with the facts.
Make encourage sounds to acknowledge.
Listen properly. Focus on what someone is saying instead of thinking of what you have o say after their speech.
Listen twice as much as you speak. It is an easy way of winning friends.
Try to understand another person's world.
Never talk in the middle.
Follow the body language explained earlier.
Respond to others.

Body language and Children - Part 2

2010-03-29T09:59:00.000+08:00

Part 1

Tips for communicating wih Children.

Tell short stories to children like stories from Panchatantra, Eesop's fables etc., Stories can be used to teach a lesson or just to leave a child feeling better than when the conversation began. Use body language to narrate a story. Use it wisely.
Hold and play with a child's toy. Actually play is the language of a child. Encourage drawing pictures and colouring pictures.
Allow children to ask questions. Answer them wisely. You may also ask a question to stimulate the child's own reasoning process.
Use objects to illustrate anyhing the child want to know.
Teach your child to wait instead of interrupting your conversations.
Draw the attention of children to speak about the things in their minds.
Ask questions as below: which is your favourite toy? which is your favourite food? which is your favourite game?
Play little games whenever you are with your children. Keep a coin in your palm. Closeboth the palms. Ask the child to guess which palm it is in. This is how you can build a strong connection with a child and make a child feel honoured.
Lower yourself physically to a child's level by sitting dow, bending down or sitting on the floor.
Children usually paly and involve thier parents also. Be with them. Suppose a child is keeping an empy basket on its head and asks you do you want vegetable, tell the child to give one kg. The child gives you nothing. But acts. You admire.
Verbally reflect the emotions of a child before giving in to your need to teach them something.

Most adults do not spend time with their children. Better interact with the children at least half an hour daily to understand them and meet their needs. If you just spend ten minutes it will pat dividends.

If you promise your child, keep up the promise. Children are usually more hurt than adults by broken promises.

Body Language and Children

2010-03-17T10:59:00.000+08:00

Learning from senior's mannerisms, facial expressions and body language is a child's primary training. Have you not seen a child crying just to draw elders' attention? Is it not its body language?

Society development of child, at this stage, unfolds under the following didtinct categories.

Imitation
Dependence
Envy
Shyness
Camaraderic
Attention pondering
Obstinacy
Bellingerence

As said in the famous epic, 'Ramayana' weeping is a weapon for children. The baby gets milk only when it cries. In ancient times, child was believed to be a miniature adult. Child is ofcourse the father of the man.

Children use body language for this or that. A mother can easily understand her child's body language or interpret her baby's non-verbal communication.

Children should be allowed to play as much as they can. They will ensure their muscular development, keen hunger, and a sound health. Keep children away from fear and worries. Avoid narrating instances that trigger negative emotions. Yourself must also avoid being frightened and worried in front of children.

Children should be counselled against ill effects of shouting, abusing and outburss of anger. They should know that people with these negatives are never killed.

As far as possible, try to pin down a lie. But dont compel a child to say 'sorry' which may force him to tell yet another lie.

Never ever discriminate between one child and another.

More tips for communicating with children on next post......

Ears - Whats its importance in Body Language?

2010-03-03T11:05:00.000+08:00

Ear is the part of the body we use for hearing. The ability to recognize sounds is by ears. Ears play a vital role in communication with others, even though in general terms most of people cannot move them much. Use your ears to hear properly.

You have two ears. Listen twice as much as you talk. You have two ears and one mouth. Try to use them in that order only. They determine one's fortune from birth until age of 14, the left ear, from birth to 7 and the right from 8 to 14.

Kinds of ears

Small ears are usually a sign of insecrity. But they are hard working people. They know what they want.
People with pointed ears are inflexible and have difficulty being laid back.
Some people have hair on their ears. They are funny to look at. But they are meticulous.
Actually the ears should exhibit good, fleshy inner and outer helixes.
Thin and poorly shaped outer helixes reveals diminishing health.
Protruding: original thinker, lonely and non conformist.
One with large ears are intellectual.
People who have ears with small lobes will not easily achieve sexual fulfilment. They are dependants.. They lack initiative.
People who have large ear lobes are independent and strong minded.
Those who have their ears close to head used to plan ahead and is thrifty.
People having small ears are instinctive.
People having ears with no lobes are irresponsive and lacks purpose.

Hope you would have judged your ears and by the way your merits and demirits. If you found to have ears affecting your body language then dont you lose heart. If you are a person who really wanted to be perfect, correct your activitives and refine them accordingly in future.

ALL THE BEST

Clothes to improve your body language

2010-02-19T13:31:00.001+08:00

Dress maketh man.

This quotes suits for women also. A person is judged by his dress. Some famous quotes related to dress are reffered here:

Judge a horse by its saddle; a man by jis clothes.

Young people relish fine clothes, old people prefer food.

Clothes also give indication of status. Clothing involves a large amount of expenditure over a life time. But the reward it gets cannot be estimated. People judge others by the appropriatness and neatness of their clothes (dress). Wear dress according to the occasion. The occasions are different. While doing work, while you play, while going out for a picnic, while you make love etc. Thorstein Vebien who wote the Theory of Leisure class asks, " Isn't our appearance a signal to the world of our success, our status, our achievements?"

Corporate employees give more attention to clothing. By the way they dress, they may be judged. The dress we wear and its components such as coats, suits, shirts, gloves, shoes etc have a message. Each component delivers a message of its own. We have to wear dress that suits the occasion. When you go to a marriage reception imagine how you go? The neat dress making applies to the gentlemen as well as ladies. If you go to a function dressed unattractively, who cares you? Someone somewhere will be surveying you. You have to look best at that moment. Dress is the key factor. You improve your body language by wearing good and neat dress. Even an ugly person looks beautiful when dressed beautiful. Let the dress be orderly. Clean, ironed dress gives better appearance. There should not be any defect.

Do not use safety pins
Do not uses dirty wears
No missing buttons
No sweat stains
No sagging pockets
No rings around collar
No unleven hems
Let shoes be polished
Do not use torn off shocks
Put clothes that fits your size

Remember, there is a language of clothing. Try to answer these questions.

Does your clothes look rich?
Are your clothes coordinated?
Does your wardrobe say you are trust worthy?
Does your entire cloth match your profession, occassion?

When you have to appear for an interview dress well. You are looking for a job. That's the only factor. The employer is looking for an employee who can build up the image of the concern. The very look of you creates an impression. The nonvebial communication the dress makes is of greater importance.

Act according to the day. See that you move easily with comfort, effortlessly and vigorously. Use a fit cloth but not tight.

Smile - Body Language Part 5

2010-02-05T10:19:00.003+08:00

Smile is one of the strongest tools that humans have to express their mentality. It can picture us t be warm, open friendly and confident. Its just a curve. Its appearance whether down or up can set a lot of things straight. It needs only 18 muscles to smile, but 64 mucles are used to frown. Smile is the messenger of your good will which if sent to someone sure you will get it back.

To someone who has seen a dozen people frown, scrowl or turn their fevees away your smile is like the sun breaking through the clouds.

-Dale Carnegie

Smile creates happiness in the home, fosters good will in the business and is the countersign of frienship. Smile costs nothing, but creates much. If one is in happy mood sure there will be a sign of smile in his face. The pleasantness is portrayed through smile in face. According to a British research team there are nine separate smiles that forms a n important part in Body language have been recorded. Three of them are very common.
1. Simple Smile: Teeth are unexposed. It is almost one smiling to himself. It is usually seen when a person is not participating in any outgoing activity.
2. Upper Smile: In this case, the upper incisors are exposed and there is generally eye to eye contact between the individuals. It is common with friends when they meet and is used as a greeting smile. Even children use this to greet their parents.
3. Broad Smile: It is commonly seen during play and is often associated with laughing. In this case both upper and lower incisors are exposed and eye to eye contact seldom occurs.

Smiles are vouluntary. No need to show teeth at all. The world famous smile is Monalisa smile and everyone knows of it. Further there are more smiles like fake smile, nervous smile, wicked smile etc., smile reveals a lot. Do you know that the longest word in English is smiles!!! :-(
Ya, as mile is between the first 's' and last 's'.

A simple solution to get a good impression is just to smile. Do you know what does smile says? A smile says, " I like you, you make me happy. I am glad to see you."

A baby's smile is a great treasure to its mother.
A mother's smile raises a happier children.
A girl friend's smile is a great treasure to her boy friend.
A Boss's smile is a great treasure to an employee.
An early morning wake up call to a hubby by a wife with smiling face gives him a treasure and pleasure.

So Smile. Smile. Smile and Smile.

Smile happens in a flash . But its footprint lasts forever. ...

More Basic Body gestures

2010-02-01T08:54:00.000+08:00

More gestures of body that has to be taken into account as each of them convey a message knowingly or unknowingly.

11. Eyes Open - Friendly.
12. Face unwrinkled - Friendly.
Eyes squinty indicates unfriendlt
14. Face is down cast - unfriendly
15. Sweats indicate an increase in emotional feeling
16. DSilated pupils often indicates arousal or fear
17. Breaths fast and shallow - indicates the presence of emotion
18. Blinking more indiacates also an increse in emotional feeling
19. Scratching head - not appreciated
20. Rubbing the palms together indicate positive expectation, communication

Tips to be followed to present good body language to win the job - Part 4

2010-02-01T08:22:00.000+08:00

Check out the Part 1, 2, 3 here...
A gesture is the use of movements of the body, specially the hands to express a certain meaning. There are some common gestures called basic body gestures that are common around the world.

Some of them are mentioned below:

1. When men are happy they smile or laugh.
2. When they do not understand what is being talked to they simply shrug using palms, shoulders and brows at a time.
3. People with arms folded and legs crossed and bodies turned away are signalling that they are rejecting messages.
4. When men are angry they frown or cry.
5. Thumbs up. Fro those who travel free lifting thumb means it is OK.
6. When the thumb is lifted with a fish it is an insulting signal
7. Thumb up gesture in India means " All is fine".
8. If a child speaks a lie, he is quick to cover his mouth with his hands
9. V Sign. It is a sign of victory. It is said that the late Winston Churchill, the prime minister of Great Britain during the world war fathered it after the end of the war
10. Exclamation - Hand touching nose (wonmdering a thing)

Will be continued...

Body Language necessity for Job interview- Part 3

2010-01-27T09:44:00.001+08:00

Check out the Part 1 here...

Check out the Part 2 here...

13.Nodding your head while speaking is a good way of supporting your words to them. Hand movements liven up the interview. But too many hand movements
either in the beginning or in the middle should be avoided. And let the hand movements be slow.
14. Do not shuffle the feet against the leg of table as it irritates others
15.Look at all the interview partners to an equal bitant. When somebody asks you a question keep looking at that person for as long as he speaks. While he speaks also have a look at other people.

When you answer a question you will first look at the person who raised the question but while you answer you should take turns to other interview partners also. If you want to emphasise something turn to the person who raised the question
16. Also pay attention to the body language of your partners as they can give you an impression of how you are coming across to them.
17. Do not show nervousness too much. Many applicants prefer not to make a show of it. Anyhow showcasing your nervousness is your indication that how much importance you give to that job. Actually if you were not nervous & sit amicably, it might indicate that you aren't interested. So do not panic much about tension.

Some typical displays of body language clues.

a). Openness & warmth: Open lipped smiling, open hands with palms visible; nervousness, smoking, whistling, pinching skin, claring throat, running fingers through hair, biting on pens, or fingernails
b). Defensive: Squinting eyes, tight lipped grin, frowning, arms crossed in front of chest, chin down, pulling away, touching nose or face, darting eyes, looking down while speaking clenched hands, pointing with fingers, rubbing back or neck, clasping hands behind head while leaning back in the chair, gestures with fist, chopping one hand into the other
Will be continued...

Body language tips to win the job

2010-01-25T15:33:00.002+08:00

Check out the Part 1 here...
Tips to be followed to present good body language to win the job

1. Keep arms, legs and feet relaxed and uncrossed. This reveals that you are open and honest.
2. Move within 6 to 8 feet of your interviewer. Learn silently forward. Leaning backwards is not good.
3. Pay attention to your employer's or interviewer's breathing and the pace that they are talking at. Check whether it is fast or slow.
4. Direct eye contact builds trust in you.
5. Suppose allowed, pay attention to how you are shaking someone's hand; not too hard or too soft.
6. Pay attention time. Its very IMPORTANT. Be early. Your attitude to time will also send out non verbal messages.
7. Dont assume that they may know your name. Introduce yourself with your name.
8. Always try to adopt a posture that shows interest
9. Sit up staright in youyr chair at the beginning of the interview with your back against the back of the chair
10. If you hang sideways in the chair, it delivers the impression that you are not interested in the job
11. You can change your body posture a little during the interview. Lean forward a little. You may turn a little with your shoulders towards the person who asks questions. Because in an interview there may be four or five persons. So it is important to pay attention to each person.
12. It is better to let your hands tie loosly on your lap or place them on the armrests of your chair as folded hands can be interpreted as a defensive move

Will be continued...

Body Language for Job Interview

2010-01-22T08:59:00.005+08:00

In an interview what the employers are trying to findout are:
1. Your skill set
2. Your personality
3. Your experience
4. Your character
5. Your ability to learn
6. Your confidence
7. Your willingness
8. Your body language

Body languages are important gestures that makes your thoughts in the mind visible to the outside world. They are to be carefully sealed as these body language may give you failure in your interview regardless
of your achievements & qualifications. It can help you in a job interview, that decides your future. It can show if you are a busy or quit type and it helps give an impression of whether you are speaking truthfully or not. It picturises your enthusiasm. Everybody uses body language, but it takes place mostly at sub-conscious level. About 60-80% of your message is communicated through your body language.

The subconscious stage can provide the following signals:

- darting eyes
- Palms not visible
- Shifting from one foot to another
- Hand covering mouth or fingers tugging at the ear or biting nails.

Sometimes there cannot be any relevancy seen between your words and body movements.

So what are the tips to be followed to get a job overcoming bad body language. Will be continued...