20 Most Famous Yoga Poses with Photos

20 Most Famous Yoga Poses with Photos

01. Handstand (Adho Mukha Vrksasana Pose)

02. Side Reclining Leg Lift, Sleeping Vishnu Pose, Anantasana Pose (Anantasana Pose)

03. Low Lunge, Crescent Pose (Anjaneyasana)

04. Knees to chest pose (Apanasana, Supta Balasana)

05. Half Frog Pose (Ardha Bhekasana)

06. Half Moon Pose (Ardha Chandrasana)

07. Eight Angle Pose (Astavakrasana)

08. Crane Pose, Crow Pose (Bakasana)

09. Child’s Pose (Balasana)

10. Cobra Pose (Bhujangasana)

11. Shoulder Pressing Pose (Bhujapidasana)

12. Cow Pose (Bitilasana)

13. Bow Pose (Dhanurasana) 20 Most Famous Yoga Poses with Photos

14. One-Legged King Pigeon Pose (Eka Pada Rajakapotasana)

15. Fish Pose (Matsyasana)

16. King Dancer Pose, Lord of the Dance Pose (Natarajasana)

17. Yoga Boat Pose (Navasana)

18. Lotus Pose (Padmasana)

19. Happy Baby Pose (Ananda Balasana Pose)

20. Downward Facing Dog (Adho Mukha Svanasana Pose)

How To Know You’re On The Right Track

“If you are never scared, embarrassed, or hurt, it means you never take chances.” -Julia Soul

• If you think you may have made mistakes, you are probably on the right track. That means you’re doing things even though you’re not perfect at them, which is the only way to learn and grow. More after the break...

• If you think you may have looked stupid, you are probably on the right track. That means you’re letting yourself be vulnerable, which is the only way to fully experience something new.

• If you think you may have said the wrong thing, you are probably on the right track. That means you’re talking to people you don’t feel completely comfortable around, which opens you up to new relationships and possibilities.

• If you think you may have failed, you are probably on the right track. That means you put yourself out there, instead of waiting for the perfect time, which doesn’t actually exist.

• If you think you may have blown your one opportunity, you are probably wrong.

This is what keeps us from taking risks: the fear that we may somehow suffer for trying and doing poorly. Not just that we’ll experience uncomfortable feelings, but that we’ll ruin our only chance.

We’ll have countless chances in our lives, if we’re willing to take them. We’ll have limitless possibilities to seize, if we remember all those uncomfortable feelings are worth the possible rewards.

Today if you find you feel scared, embarrassed, hurt, or vulnerable, remember: feelings eventually fade, but what you create in spite of them can change your life forever.

VALUABLE INFORMATION PLEASE FORWARD TO AS MANY AS POSSIBLE

Dear All,

1. �If you see children Begging anywhere in INDIA , please contact: 

"RED SOCIETY" at 9940217816. They will help the children for their studies. 

2. Where you can search for any BLOOD GROUP, you will get thousand's of donor address. www.friendstosupport.org 

3. Engineering Students can register inwww.campuscouncil.com to attend Off Campus for 40 Companies. 

4. Free Education and Free hostel for Handicapped/Physically Challenged children. 

Contact:- 9842062501 & 9894067506.

5. If anyone met with fire accident or people born with problems in their ear, nose and mouth can get free PLASTIC SURGERY done by �Kodaikanal � PASAM Hospital . From 23rd March to 4th April by German Doctors. 

Everything is free. Contact : 045420-240668,245732 

"Helping Hands are Better than Praying Lips" 

6. If you find any important documents like Driving license, Ration card, Passport, Bank Pass Book, etc., missed by someone, simply put them into any near by Post Boxes. They will automatically reach the owner and Fine will be collected from them. 

7. �By the next 10 months, our earth will become 4 degrees hotter than what it is now. Our Himalayan glaciers are melting at rapid rate. So let all of us lend our hands to fight GLOBAL WARMING. 

�-Plant more Trees. 

�-Don't waste Water & Electricity. � � � 

�-Don't use or burn Plastics 

8. �It costs 38 Trillion dollars to create OXYGEN for 6 months for all Human beings on earth. 

"TREES DO IT FOR FREE" 

"Respect them and Save them" 

9. � Special phone number for Eye bank and Eye donation: 04428281919 and 04428271616 (Sankara Nethralaya Eye Bank). For More information about how to donate eyes plz visit these sites. http://ruraleye.org/ 

10. �Heart Surgery free of cost for children (0-10 yr) Sri Valli Baba Institute Banglore. 10. 

Contact : 9916737471 

11. Medicine for Blood Cancer!!!! 

'Imitinef Mercilet' is a medicine which cures blood cancer. Its available free of cost at "Adyar Cancer Institute in Chennai". Create Awareness. It might help someone. 

Cancer Institute �in Adyar, Chennai 

Category: �Cancer 

Address: 

East Canal Bank Road , Gandhi Nagar 

Adyar 

Chennai -600020 

Landmark: Near Michael School 

Phone: �044-24910754 �044-24910754 , �044-24911526 �044-24911526 , �044-22350241 �044-22350241 

12. �Please CHECK WASTAGE OF FOOD 

If you have a function/party at your home in India and food gets wasted, don't hesitate to call 1098 (only in India ) - Its not a Joke, This is the number of Child helpline. 

They will come and collect the food. Please circulate this message which can help feed many children. 

AND LETS TRY TO HELP INDIA BE A BETTER PLACE TO LIVE IN 

Please Save Our Mother Nature for 

"OUR FUTURE GENERATIONS" 

9 Distance programmes that assure careers!

For a long time distance learning institutes were associated with regular courses in Humanities and Social Sciences with a few adventurous ones such as Annamalai venturing into Science streams as well. But in recent years, DL institutions have moved towards courses that have immediate employment potential. Offered in association with either a private institute or a corporation, these programmes have become a rage, though issues of quality, governance, academic control and cost do arise in these cases. But their ability to generate employable graduates is not in question anymore.

BA in Applied Sign Language Studies

University: IGNOU

Duration: 3 years

Fee: Rs. 36,000

Eligibility: English literacy level must be equivalent to IELTS score of 4.5 for writing skills (intermediate level) and an equivalent of IELTS 5.0 for reading skills (upper intermediate level)

Address: Programme Coordinator, BAASLS

IGNOU, Maidan Garhi, New Delhi-110068

Website: www.ignou.ac.in

This programme is jointly offered by IGNOU and University of Central Lancashire, (UCLan), UK, and aims to produce sign language teachers, teacher trainers, literacy support teachers and project workers in the specialised area of sign languages and deaf communities.

The course is taught in Sign Language and English, and is flexible so that students can study a range of modules according to their interest. Focus areas include pedagogical practices in language teaching modules and dissertation modules. The university offers a number of scholarships too.

MCom in Business Policy and Corporate Governance

University: IGNOU

Duration: 2 years

Fee: Rs. 6,000

Eligibility: Graduate in any discipline or equivalent qualifications from a recognised university/ institute and b. Pass in Company Secretaryship executive programme

Address: IGNOU, Maidan Garhi, New Delhi-110068

Website: www.ignou.ac.in

This programme is designed and developed in collaboration with the Institute of Company Secretaries of India, exclusively for the Company Secretaryship professional programme students. Students can simultaneously study this MCom programme along with the Company Secretaryship professional programme offered by ICSI.

The main objective of this programme is to develop skills and competencies of the students in business policy and corporate governance. The programme comprises 12 courses of which IGNOU offers four (which are a part of existing MCom programme) and ICSI offers eight (which are a part of CS professional programme).

MA in Participatory Development

University: IGNOU

Duration: 2 years

Fee: Rs. 25,000

Eligibility: Bachelor’s degree in any discipline

Address: Centre for Extension Education (CEE), IGNOU, Maidan Garhi, New Delhi-110068

Website: www.ignou.ac.in

The programme focuses on understanding poverty and sustainable development. It introduces students to different models of social policy formulations and its relevance to social planning and development. Completion of first, second and third semester makes the student eligible for Advanced Diploma, and on completion of all the four semesters, a Master’s degree is awarded.

Distance delivery includes print materials, audio-visual CDs, guest faculty and engaged communication through web-enabled bulletin board services. On completion the programme makes one eligible to work for developmental institutions and NGOs, amongst others.

MSc in Dietetics and Food Service Management (DFSM)

University: IGNOU

Duration: 2 years

Fee: Rs. 19,900

Eligibility: Graduation in select streams (check website for details)

Address: School of Continuing Education

IGNOU, Maidan Garhi, New Delhi-110068

Website: www.ignou.ac.in

This course is designed to help working professionals like dietitians, nutrition counsellors and food service managers, who want to enhance their career prospects in the healthcare, fitness and hospitality sector. It focuses on areas such as Applied Physiology, Nutritional Biochemistry, Food Safety and Food Microbiology, and provides theoretical and practical guidance on all aspects of dietetics, from promotion of health to management of diseases.

The medium of instruction is English and there is an arrangement for teleconferences and contact sessions. A unique feature of the programme is that one can exit it after one year, having earned a Postgraduate Diploma in Dietetics and Public Nutrition. Contacts classes in select locations supplement the learning process.

MSc in Geoinformatics

Institute: Annamalai University

Duration: 2 years

Fee: Rs. 17,750

Eligibility: A pass in UG degree programmes in Science/ Engineering/ Agriculture

Address: Directorate of Distance Education, Annamalainagar-608002

Website: www.annamalaiuniversity.ac.in

Geoinformatics deals with science infrastructure to address the problems of geography and geosciences. It combines geospatial analysis and modelling, development of geospatial databases, information systems design, human-computer interaction and both wired and wireless networking technologies. Subjects such as Digital Image Processing, Satellite Remote Sensing and Geographical Information System (GIS) are part of the curriculum.

GIS analysis has become an integral part of complex fields such as disaster management, watershed management, environmental assessment, and risk assessment. Students after graduating in Geoinformatics can find opportunities such as the development of in-car navigation systems, automatic vehicle location systems, Geographical mapping and remote sensing, transportation planning and engineering, environmental modeling and analysis, urban planning, telecommunications, agriculture and public health.

BSc in Visual Communication

University: Annamalai University

Duration: 3 years

Fee: Rs. 28,300

Eligibility: Higher Secondary (10+2)

Address: Directorate of Distance Education, Annamalainagar-608002

Website: www.annamalaiuniversity.ac.in

This programme is the first step towards a successful future for those interested in becoming animators, graphic and web designers. Visual communication is the conveyance of ideas and information in forms that can be read or looked upon and primarily associated with two-dimensional images, it includes: art, signs, photography, typography, drawing, graphic design, illustration, colour and electronic resources.

The programme in Visual Communication aims to impart practical training and develop working knowledge in computer for effectively communicating through medium such as Television, Graphics and Animation. Subjects such as Computer Concepts and Office Automation Tools, Photography and Video Editing and Television Production are part of the curriculum. The boom in animation industry has made the programme an attractive destination.

Certificate course in employability skills

Intitute: Institute of Management Technology (IMT) in collaboration with National Law University, Jodhpur

Duration: 2 years

Eligibility: Graduate with 50% marks in aggregate.

Fee: Rs.100,000

Address: A-16, Site 3, UPSIDC Industrial Area, Meerut Road, Ghaziabad - 201003 Website: www.imtcdl.ac.in

The boom in the Indian economy has enhanced the need for skilled manpower. In order to supplement the technical skills acquired during graduation or other formal education, NIIT and IGNOU have announced Finishing School Programmes.

Students opting for IGNOU-NIIT programs will get placement support from NIIT. While NIIT will design and develop and market the programmes and carry out the education delivery, IGNOU will approve admission, design curriculum, consolidate results and award degrees. The programmes will be delivered at NIIT premises through qualified instructors.

The course provides knowledge about Workplace Mannerisms, Business Writing and Presentation Skills. It also guides on how to prepare a good résumé and crack the GD (s) and Personal Interview. This programme is also targeted at working professionals and job seekers. At the end of this programme, students would be in a position to apply for Executive Assistants, Office Managers and Personal Secretary, amongst others. It caters to skill development in a hitherto unattended sector which has good potential. Students with a pleasing personality and excellent communication skills stand a good chance of getting real value out of the course.

MS in Cyber Law and Security

Institute: NIIT in collaboration with IGNOU

Duration: 91 hours

Eligibility: Graduates/final year students of all streams

Fee: Rs. 3,500

Address: NIIT Delhi,D-5 South Extension Part II, New Delhi

Website: www.niit.com/Pages/DefaultINDIA.aspx

Recent advancements in IT have revolutionised almost all the arenas of human endeavor. To understand the dynamics of cyber security and cyber law matrix, techno-legal professionals with the blended skills of law and technology are highly required.

The proposed collaborative course of NLU and IMT - CDL aims to develop the skills to tackle cyber security issues with a technological ground. It also aims to provide understanding of national and international regulations and paradigms regarding cyber law.

The proposed programme will have two parts namely (i) Cyber Law and (ii) Cyber Security. A total of 16 courses are offered under this programme with 4 papers in each semester. 8 courses are related to various issues of Cyber Security and remaining 8 courses to Cyber Law. Online classes are conducted for this programme.

MBA in Shipping and Logistics

University: Tamil Nadu Open University

Duration: 2 years

Eligibility: Graduate or Mariners with 6 years experience post 10+2

Fee: Rs. 60,000

Address: Tamil Nadu Open University

Directorate of Technical Education Campus

Guindy, Chennai 600 025

Website: www.tnou.ac.in

This sector-specific management programme aims to equip seafarers (people employed on board ships) seeking a career change to land-based employment in Shipping and Logistics companies. It also targets people working in Shipping and Logistics companies desirous of career advancement and fresh graduates interested in pursuing careers with Shipping and Logistics companies.

The programme aims to equip the students with adequate skills and knowledge in General Management functional areas and in the Shipping and Logistics business sectors. 32 percent of courses in the first year and 52 percent of the courses in the second year are oriented to Shipping and Logistics sector that would help students gain an overall perspective of the sector. The programme would provide the learners knowledge on the various modern Management theories and their applications in the Shipping and Logistics Industry.

Look fab with these make-up tips

The right kind of make-up, correctly applied with the apt make-up tools can bring out fabulous results. It's an art which women spend a lot of money on. Here are tips on make-up to help you buy right, apply well and look fabulous.

Tinted moisturiser: Put aside the foundation, usher in the tinted moisturiser. The heavy coverage of a foundation is passé. A lightweight tinted moisturiser will provide protection, SPF and add a hint of colour to your face. Powder based foundation is a no-no since it emphasises the lines in your face and clogs pores. Test your shade by applying along the jaw and checking in daylight.

Good idea: Add a bit of serum to foundation. It mixes well and works to provide a better finish to the skin.

Concealer: It's not a product that enjoys wide popularity in our country yet, but there's nothing like it for under-eye circles. Choose half a shade lighter than your skin. Concealer is a also your product of choice to cover acne or zits.

Lip colour: Bright colours such as coral, pink and red suit the Indian skin tone and look youthful. Pearly finishes can make you look old. Stick to matte or sheer textures. Emphasise only your eyes or your mouth, never both. If you are going for deep, smoky eyes, brighten your lips with a lip stain. It's light colour can pass off as your natural shade.

Good idea: Glossy lipsticks fade faster. For long-lasting coverage, apply lip balm and top with a matte lipstick.

Brushes: Many women don't pay attention to brushes. Buy a set of right brushes to aid you in makeup. They are as important as the right colours.

A deep and dreamy sleep

Sleep has always been a somewhat magical state with a mysterious purpose. In Hindu scripture, the world itself is considered the dream of a sleeping Vishnu.

Sleep has always been a somewhat magical state with a mysterious purpose. In Hindu scripture, the world itself is considered the dream of a sleeping Vishnu.

Why do we need sleep?There is no good answer to this question, but it is an ancient biological process. Two stages of sleep, the Rapid Eye Movement (REM) stage, and the Delta-wave, or slow-wave sleep each have distinctive effects on different types of memory and decision making. Sleep is also a general healer. It promotes the rejuvenation of the immune, skeletal, muscular and nervous systems, and a healer of wounds.

Body Chemistry There is a particularly strong effect of sleep on body chemistry. The important anabolic (body-building) hormones, growth hormone, and insulin are secreted preferentially during sleep and reduced by poor sleep. Reductions in sleep duration result in prediabetic chemistry-even a single disrupted night of sleep can alter insulin response in young, healthy people. Similarly, in one's youth, up to 70% of daily growth hormone is secreted during the deepest part of sleep. With ageing, this decreases with a fall in deep sleep. If we could increase deep sleep in the elderly, we might induce a younger hormonal pattern. Exercise and meditation both increase deep sleep.

How much is enough?The amount of sleep one gets seems to correlate with longevity; seven hours is the 'sweet spot'. A lack of sleep (5 hours or less) more than doubles the risk of cardiac death while too much (8 hours or more) seems to be associated with non-cardiac death. Too little sleep seems to be a particular risk factor for weight gain, hypertension and type 2 diabetes.

Naps As India lurches towards a more Westernised life, the mid-afternoon nap may become rare. That would be a shame. A study from Greece confirms that regular napping (three times a week, 30 minutes) decreased the risk of coronary disease by 37%!

Factors that influence sleepCaffeine In the West, caffeine is one of the major culprits in the sleep disruption of modern life- even more so in recent years. Tea has far less caffeine than coffee.

Exercise Aerobic exercise that lasts for an hour will help you get to sleep and stay asleep. However, it may take up to three weeks for the full effect to be noticeable.

Alcohol Alcohol at night reduces the healing benefits of sleep. While people fall asleep faster, alcohol increases lighter REM sleep and shortens slow-wave sleep and overall sleep time. As a result, it can cause more sleepiness the next day.

Melatonin The body creates a chemical called melatonin, which may be a helpful sleeping aid in certain situations like jet lag, shift work, and general insomnia. I sometimes recommend it, particularly for post-surgical patients.

While some take melatonin nightly and tout it as an anti-ageing cure-all, I generally advise my patients to use it sparingly in specific settings until we know more about long-term effects. For jetlag, the optimal dose appears to be 5 mg, taken at bedtime in the new timezone; for insomnia, a dose less than one-tenth of that (0.3 mg).

The bottomline Folk wisdom about the healing properties of sleep is absolutely correct. Too often it is neglected by physicians in their advice to patients. With a systematic approach and some discipline, you can improve your sleep, feel better and live healthier and longer!

What's wrong with his pot belly?

Bellies are a touchy topic: we know plenty of men consumed by erratic schedules, following unhealthy lifestyles who are expanding their middles, don't we? But their large tummies aren't just an appearance-related issue. What's worrying is that this puts them at risk of the metabolic syndrome.

What is the metabolic syndrome?MS is a combination of health markers that include high blood pressure, LDL (bad cholesterol) and triglyceride levels, blood sugar and abdominal obesity that increase the risk of diabetes and heart disease. It is also called Syndrome X and Insulin Resistance Syndrome. According to Dr Anoop Misra, Prevention advisor and chirman, Fortis CDOC Centre of Excellence for Diabetes, Metabolic Diseases and Endocrinology, Fortis Hospital, New Delhi, the metabolic syndrome is on the rise in urban India. His research shows that more than one-third of New healthDelhi's adult population suffers from it. An article published in the Journal of Association of Physicians of India quotes a Chennai study that found the prevalence of the metabolic syndrome in men to be 40%. According to another report published in Diabetes Research and Clinical Practice, a larger study in Chandigarh that examined the prevalence of MS in both men and women found the rate to be 35%. All published studies on MS seem to point at a prevalence of about 1 in 3 adults, which is incredibly high!What makes us so susceptible?

A large body of medical evidence points to central obesity as being a major risk factor for developing the syndrome. Unfortunately Indians are genetically prone to accumulating weight around the midriff. We also tend to turn energy-giving foods (carbs) into fat more easily. Actually, the percentage of fat in our bodies at a particular weight is much higher compared to Caucasian people of the same weight.Known as 'the thrifty gene' response, it was an evolutionary blessing secured to survive droughts (by storing energy as fat that could be utilised when food was scarce). But this now puts us at risk of developing both heart disease and diabetes. "Although food is now plentiful, these genes continue to store energy in the form of central fat," explains Dr Sujoy Majumdar, consultant endocrinologist, Ruby General Hospital, Kolkata.What are the signs?

You are unlikely to 'feel' this condition coming on. According to a study by the British Medical Journal, there is a link between chronic job stress and MS: the higher the stress level, the greater the chance of developing the metabolic syndrome. So if you have been feeling under a lot of pressure lately, it's time to lighten up.

Interestingly, a study (published in the Journal of Diabetes Science and Techno-logy) done in Chennai, found a correlation between snoring and the metabolic syndrome even after the results were adjusted for factors like age, sex, level of physical activity, smoking and drinking. But then that can hardly be a diagnostic criterion. "The best thing to do is to see if your waistline is increasing-if you need a larger size of trousers, watch out. Also, get your blood sugar levels checked and then take it from there," advises Misra. If you have a family history of diabetes, heart disease and/or obesity, you should get your blood sugar levels checked every year. If they are high then the doctor will recommend other tests (see box on previous page).

What can this lead to?A person suffering from the syndrome may not feel its outcome immediately, but it puts that person at grave risk of developing both type 2 diabetes and cardiovascular disease (CVD), as well as other diseases related to plaque build-ups in the artery walls, like strokes, and even cancer, later in life. According to several studies, MS increases the risk of developing diabetes anywhere between 9 to 30 times and cardiovascular disease two to four times. The results are evident. We are the diabetes capital of the world and soon to be the CVD leaders too. "Worse, the age for CVD-related cardiac arrests resulting in death has come down to 35 years!" says Dr Suman Bhandari, Director of Cardio-logy and Cath lab, Fortis Escorts Heart Institute and Research Centre, New Delhi. Such deaths could be prevented if the person had been screened for MS and made the necessary lifestyle changes with or without medication, Bhandari adds.

Prevention at every age

KIDSStart healthy habits early on in life and be a role model. Serve healthy, nutritious food: fibre-rich fruits and veggies, healthy fats, lean meats, etc. Cut out the junk: sugary, starchy, fatty foods and soft drinks that carry empty calories, advises Dr K Srinath Reddy, Prevention advisor and president, Public Health Foundation of India. Also, get them moving. (They need at least 60 minutes of outdoor activities daily.) "Let them go out and play in the park, let them take up a sport and encourage them to move around the house, lifting, carrying objects, etc.," Reddy adds.

THE 20S AND 30SIf you haven't been bothered about health in your teens, time to smarten up now. "Start off with at least 30 minutes of daily exercise and take it up to an hour including cardio, weight training and flexibility workouts," advises Vesna Jacob, Pilates expert from New Delhi. "Make sure to be active through the day-whether it's climbing stairs, get ting your own coffee, cooking or cleaning-every step helps." Make healthy food choices. Quit smoking and reduce drinking. Get enough sleep and do what you can to cut stress (do deep breathing, meditate, relax, slow down). "Observe changes in your body-it tells you a lot-and take immediate action if you need to," adds Jacob.

AFTER AGE 35Your metabolism is slowing down, so you'll find yourself putting on kilos even with the same diet and exercise. "So watch your diet, don't skip exercise and go for annual medical check-ups to make sure that all the health parameters are within limits," advises Bhandari. Also, learn to make yourself and your health a priority, don't neglect it to fulfill other responsibilities, adds Jacob.How is the metabolic syndrome treated?

The idea that so many factors need to be tackled and brought under control may be daunting. But an aggressive effort in changing lifestyles can help tackle the symptoms and even cure the metabolic syndrome, according to Misra. Here's what you should aim for:

Do moderate intensity exercise for at least 30 to 60 minutes daily.Lose weight to achieve a BMI (ratio of weight in kg to height in metre squared) between 18.5 to 23 kg/m2.Adopt healthy eating habits that include reduced intake of saturated fat, trans fat, cholesterol and refined carbs.Attempt to use only half litre of oil per family member per month.Increase intake of green leafy vegetables and fruits.Stop smoking, drink moderately.Manage stress.

If your symptoms don't go away with lifestyle modifications, you may need medication. According to Misra, if your blood sugar levels are high then you may be prescribed metformin. Metformin has dual benefits: it decreases insulin resistance and helps with weight loss. If your triglyceride levels are high then fenofibrates are Misra's first choice as they help bring triglyceride levels down and lower insulin resistance simultaneously. If blood pressure is the primary concern, then ace inhibitors or angiotensin II receptor blockers (like lisinopril, telmesartan, olmysartan, etc.) are prescribed.

Dr Sujata Kelkar Shetty writes regularly on public health issues and is an NIH-trained research scientist.