about sleep

When we sleep, our brain regulates the gastrointestinal, cardiovascular and immune systems and energizes the body. It also works to detoxify the liver, kidneys and other detoxification systems.
It also processes information and knowledge. This allows us to operate efficiently physically, mentally and emotionally throughout the day. So for the sake of your health it’s best not to miss out.

While we sleep, our body rejuvenates and heals and grows. The exercises we do during the day will only be "processed" when we sleep and fats will be burned. What we see, read and learned during the day will be organized and stored in the right places when the brain is at rest.

This is why it is so important to sleep sufficiently. It may be 6 or 7 or 8 hours for some, maybe even more for others. But be sure to get your sufficient sleep every night. Eliminate processed foods from your diet and regularly drink fresh juices which will gradually regulate your internal chemical balance for better sleep patterns.

If you are encountering a period of insomnia, try this juice to help calm the nerves and promote better sleep.

RECIPE:
- 2 green apples
- 2 ribs of celery
- A bunch of Romaine lettuce
- A bunch of cilantro
- 1/4 slice of lemon
- 1/2 inch ginger root piece (optional)

How to be Productive

Yoga - Eka Pada Rajakapotasana

1. Begin on all fours, with your knees directly below your hips, and your hands slightly ahead of your shoulders. Slide your right knee forward to the back of your right wrist; at the same time angle your right shin under your torso and bring your right foot to the front of your left knee. The outside of your right shin will now rest on the floor. Slowly slide your left leg back, straightening the knee and descending the front of the thigh to the floor. Lower the outside of your right buttock to the floor. Position the right heel just in front of the left hip.

2. The right knee can angle slightly to the right, outside the line of the hip. Look back at your left leg. It should extend straight out of the hip (and not be angled off to the left), and rotated slightly inwardly, so its midline presses against the floor. Exhale and lay your torso down on the inner right thigh for a few breaths. Stretch your arms forward.

3. Then slide your hands back toward the front shin and push your fingertips firmly to the floor. Lift your torso away from the thigh. Lengthen the lower back by pressing your tailbone down and forward; at the same time, and lift your pubis toward the navel. Roll your left hip point toward the right heel, and lengthen the left front groin.

4. If you can maintain the upright position of your pelvis without the support of your hands on the floor, bring your hands to the top rim of your pelvis. Push heavily down. Against this pressure, lift the lower rim of your rib cage. The back ribs should lift a little faster than the front. Without shortening the back of your neck, drop your head back. To lift your chest, push the top of your sternum (at the manubrium) straight up toward the ceiling.

5. Stay in this position for a minute. Then, with your hands back on the floor, carefully slide the left knee forward, then exhale and lift up and back into Adho Mukha Svanasana (Downward Facing Dog Pose). Take a few breaths, drop the knees to all-fours on another exhalation, and repeat with the legs reversed for the same length of time.

▼
Physical Awareness

Thighs
Knees
Abdomen
Hips
Groins
Chest
Shoulders

▼
Therapeutic Applications

Urinary disorders

▼
Benefits

Stretches the thighs, groins and psoas, abdomen, chest and shoulders, and neck
Stimulates the abdominal organs
Opens the shoulders and chest

▼
Contraindications and Cautions

Sacroiliac injury
Ankle injury
Knee injury
Tight hips or thighs

▼
Beginner's Tip
At first many students who learn this pose aren't able to easily grasp the back foot directly with their hands. Take a strap with a buckle. Slip a small loop over the back foot—let's say the left foot is extended back—and tighten the strap around the ball of the foot. Make sure the buckle is against the sole of the foot. Perform the leg position, and lay the strap on the floor along side the left leg. Bend the left knee and grasp the strap with the left hand. Swing that arm up and over your head, then reach back with the right hand. Hold the strap in both hands, and carefully walk your hands down the strap toward the foot.
▼
Modifications and Props
It's often difficult to descend the outside of the front-leg hip all the way to the floor. Place a thickly folded blanket underneath the hip for support.
▼
Partnering

Your partner can help with the lift of the arms. Perform the pose to your capacity, whether your hands are grasping the foot or a strap. Have your partner stand behind you. He should press his hands against your outer upper arms, just above the shoulder, and lift the outer arms toward the elbows. Release your side ribs down, away from the arms. Keep the tops of your shoulders soft.

The full pose, which is suitable for intermediate students, will be described in the Full Pose section below. First we'll practice the leg position only, which should be accessible to most experienced beginners.
▼
Preparatory Poses

Baddha Konasana
Bhujangasana
Gomukhasana
Setu Bandha
Supta Virasana
Supta Baddha Konasana
Utthita Parsvakonasana
Utthita Trikonasana
Virasana
Vrksasana

▼
Follow-Up Pose
Eka Pada Rajakapotasana is actually the first in a series of four, increasingly difficult Pigeon poses. In each of the three successive poses, the forward leg is placed in a slightly different position. In the second variation the forward foot is standing on the floor just in front of the same-side buttock, with the knee angled well forward of the heel. In the third variation the forward leg is in Ardha Virasana, while in the fourth the leg is stretched straight forward (as in Hanumanasana or Monkey Pose) of the pelvis

yoga - simhasan

Step by Step

1. Kneel on the floor and cross the front of the right ankle over the back of the left. The feet will point out to the sides. Sit back so the perineum snuggles down onto the on the top (right) heel.

2. Press your palms firmly against your knees. Fan the palms and splay your fingers like the sharpened claws of a large feline.

3. Take a deep inhalation through the nose. Then simultaneously open your mouth wide and stretch your tongue out, curling its tip down toward the chin, open your eyes wide, contract the muscles on the front of your throat, and exhale the breath slowly out through your mouth with a distinct "ha" sound. The breath should pass over the back of the throat.

4. Some texts instruct us to set our gaze (drishti) at the spot between the eyebrows. This is called "mid-brow gazing" (bhru-madhya-drishti; bhru = the brow; madhya = middle).Other texts direct the eyes to the tip of the nose (nasa-agra-drishti; nasa = nose; agra = foremost point or part, i.e., tip).

5. You can roar two or three times. Then change the cross of the legs and repeat for the same number of times.


▼
Physical Awareness
Knees
Ankles
Abdomen
Chest
Hands/Fingers
Diaphragm
▼
Therapeutic Applications
According to several sources, Simhasana is a useful pose for people with bad breath or for those who stutter.
▼
Benefits

Relieves tension in the chest and face.
An often-overlooked benefit of Simhasana is that it stimulates the platysma, a flat, thin, rectangular-shaped muscle on the front of the throat. The platysma, when contracted, pulls down on the corners of the mouth and wrinkles the skin of the neck.
Simhasana helps keep the platysma firm as we age.
According to traditional texts, Simhasana destroys disease and facilitates the three major bandhas (Mula, Jalandhara, Uddiyana).

▼
Contraindications and Cautions
If you have a knee injury, always be cautious in flexed-knee sitting positions and, if necessary, sit on a chair to do the pose.
▼
Beginner's Tip
The hands and shoulder blades are sympathetically connected. As you spread the right palm on the right knee, feel how the shoulder blade spreads across your back. Similarly, as you press each palm against the same-side knee, feel how the same-side shoulder blade presses more deeply into the back, helping to lift the heart.
▼
Variations
Sit in what's called Mandukasana (Frog Pose; manduka = frog). Kneel on the floor and sit back on your heels; then wiggle your buttocks down onto the inner arches of the feet, which together form a kind of saddle. Then, keeping the inner tips of your big toes touching, spread your knees wide, at least as wide as your outer hips. Now lean your torso forward and press your palms on the floor between your legs, fingers turned back toward your pelvis. Keep your elbows as straight as possible. Then perform the pose as described in Step 4 above.
▼
Modifications and Props
If you find the leg position described above to be uncomfortable, simply sit in Virasana. Sit on a block positioned between your feet.

Yoga- Sirasan

Step by Step

1. Use a folded blanket or sticky mat to pad your head and forearms. Kneel on the floor. Lace your fingers together and set the forearms on the floor, elbows at shoulder width. Roll the upper arms slightly outward, but press the inner wrists firmly into the floor. Set the crown of your head on the floor. If you are just beginning to practice this pose, press the bases of your palms together and snuggle the back of your head against the clasped hands. More experienced students can open their hands and place the back of the head into the open palms.

2. Inhale and lift your knees off the floor. Carefully walk your feet closer to your elbows, heels elevated. Actively lift through the top thighs, forming an inverted "V." Firm the shoulder blades against your back and lift them toward the tailbone so the front torso stays as long as possible. This should help prevent the weight of the shoulders collapsing onto your neck and head.

3. Exhale and lift your feet away from the floor. Take both feet up at the same time, even if it means bending your knees and hopping lightly off the floor. As the legs (or thighs, if your knees are bent) rise to perpendicular to the floor, firm the tailbone against the back of the pelvis. Turn the upper thighs in slightly, and actively press the heels toward the ceiling (straightening the knees if you bent them to come up). The center of the arches should align over the center of the pelvis, which in turn should align over the crown of the head.

4. Firm the outer arms inward, and soften the fingers. Continue to press the shoulder blades against the back, widen them, and draw them toward the tailbone. Keep the weight evenly balanced on the two forearms. It's also essential that your tailbone continues to lift upward toward the heels. Once the backs of the legs are fully lengthened through the heels, maintain that length and press up through the balls of the big toes so the inner legs are slightly longer than the outer.

5. As a beginning practitioner stay for 10 seconds. Gradually add 5 to 10 seconds onto your stay every day or so until you can comfortably hold the pose for 3 minutes. Then continue for 3 minutes each day for a week or two, until you feel relatively comfortable in the pose. Again gradually add 5 to 10 seconds onto your stay every day or so until you can comfortably hold the pose for 5 minutes. Come down with an exhalation, without losing the lift of the shoulder blades, with both feet touching the floor at the same time.


▼
Physical Awareness

Uterus

▼
Therapeutic Applications

Stress

▼
Benefits

Calms the brain and helps relieve stress and mild depression
Stimulates the pituitary and pineal glands
Strengthens the arms, legs, and spine
Strengthens the lungs
Tones the abdominal organs
Improves digestion
Helps relieve the symptoms of menopause
Therapeutic for asthma, infertility, insomnia, and sinusitis

▼
Contraindications and Cautions

Back injury
Headache
Heart condition
High blood pressure
Menstruation
Neck injury
Low blood pressure: Don't start practice with this pose
Pregnancy: If you are experienced with this pose, you can continue to practice it late into pregnancy. However, don't take up the practice of Sirsasana after you become pregnant.
Sirsasana is considered to be an intermediate to advanced pose. Do not perform this pose without sufficient prior experience or unless you have the supervision of an experienced teacher. Some schools of yoga recommend doing Sirsasana before Sarvangasana, others vice versa. The instruction here assumes the former order.

▼
Beginner's Tip

Beginners tend to take too much weight onto the neck and head when coming into and exiting this pose, a potentially harmful situation. Prepare to do this pose as described above against a wall. To come up, set your arms in place and lift your head slightly off the floor. Move into the wall-supported position with the head off the floor, then lower it lightly onto the floor. Support 90 to 95 percent of your weight on your shoulders and arms, even if it means staying for only a few seconds. Gradually, over time, take more and more weight onto your head, but proceed slowly. Similarly, when you exit this pose, first lift your head off the floor, then bring your feet down. Eventually you will be able to keep your head on the floor when going up and coming down.
▼
Variations

One of the simplest Sirsasana variations is called Eka Pada Sirsasana (pronounced ACHE-ah PAH-dah, eka = one, pada = foot or leg). Come into the pose. Stabilize your left leg perpendicular to the floor. Exhale and lower your right leg parallel to the floor without disturbing the position of the left. The outer hip of the down leg (in this case, the right) tends to sink toward the floor. To correct this, turn the right leg outward, moving its sitting bone toward the left. Hold the two sitting bones close and rotate (from the hip joint only) the right leg back to neutral. Hold for 10 to 30 seconds, inhale the right leg back to perpendicular, and repeat on the left for the same length of time.
▼
Modifications and Props

Balance in this pose is difficult at first. Perform Sirsasana against a wall. Bring the knuckles of the clasped hands to the wall. If possible, do the pose in the corner of a room, so that the right-angled walls touch your shoulders, hips, and outer heels.
▼
Partnering

A partner can help you with your alignment in this pose. Have your partner stand to one side and look at the major alignment "landmarks" along the side of your body: the outer ankle bone, the center of the hip, the center of the shoulder, and the ear hole. These points should all be in one line perpendicular to the floor

benefits from banana

If you think bananas are just for monkeys, think again.

1. Bananas help overcome depression due high levels of tryptophan,
which is converted into serotonin -- the happy-mood brain
neurotransmitter
2. Eat two bananas before a strenuous workout to pack an energy punch
and sustain your blood sugar
3. Protect against muscle cramps during workouts and night time leg
cramps by eating a banana
4. Counteract calcium loss during urination and build strong bones by
supplementing with a banana
5. Improve your mood and reduce PMS symptoms by eating a banana,
which regulates blood sugar and produces stress-relieving relaxation
6. Bananas reduce swelling, protect against type II diabetes, aid weight
loss, strengthen the nervous system, and help with the production of
white blood cells, all due to high levels of vitamin B-6
7. Strengthen your blood and relieve anemia with the added iron from
bananas
8. High in potassium and low in salt, bananas are officially recognized by
the FDA as being able to lower blood pressure, and protect against heart
attack and stroke

Eating bananas aids digestion

9. Rich in pectin, bananas aid digestion and gently chelate toxins and
heavy metals from the body
10. Bananas act as a prebiotic, stimulating the growth of friendly bacteria in
the bowel. They also produce digestive enzymes to assist in absorbing
nutrients.
11. Constipated? High fiber in bananas can help normalize bowel motility.
12. Got the runs? Bananas are soothing to the digestive tract and help
restore lost electrolytes after diarrhea.
13. Bananas are a natural antacid, providing relief from acid reflux,
heartburn and GERD
14. Bananas are the only raw fruit that can be consumed without distress to
relieve stomach ulcers by coating the lining of the stomach against
corrosive acids

Natural cures from a simple banana

15. Eating bananas helps prevent kidney cancer, protects the eyes against
macular degeneration and builds strong bones by increasing
calcium absorption
16. Bananas make you smarter and help with learning by making you more
alert. Eat a banana before an exam to benefit from the high levels
of potassium.
17. Bananas are high in antioxidants, providing free radicals and protection
from chronic disease
18. Eating a banana between meals helps stabilize blood sugar and reduce
nausea from morning sickness
19. Rub a bug bite or hives with the inside of the banana peel to relieve
itching and irritation
20. Control blood sugar and avoid binging between meals by eating a
banana
21. Eating a banana can lower the body temperature and cool you during a
fever or on a hot day
22. The natural mood-enhancer tryptophan, helps to relieve Seasonal
Affective Disorder (SAD)
23. Quitting smoking? Bananas contain high levels of B-vitamins as well as
potassium and magnesium speed recovery from the effects of
withdrawal
24. Remove a wart by placing the inside of a piece of banana peel against
the wart and taping it in place
25. Rub the inside of a banana peel on your leather shoes or handbag and
polish with a dry cloth for a quick shine

effect of RoseWater

Rosewater is a boon to your face, hair, body, mind and soul.

Rosewater has always found a place in every household. This natural by-product of rose oil that is used in perfumes, is full of healing powers.

Skin
- Rosewater is a natural toner. Pour two to three drops of rosewater on a cotton ball and wipe it thoroughly on the face and neck to remove dirt and grit. Follow this routine every morning and night for a natural glow, and refreshing and soothing effect.

- Due to its refreshing fragrance, you can put a few drops of rosewater into the bathing water for glowing skin. This can relax and sooth your body and mind.

- For skin irritation caused by acne, pimples, redness and breakouts, wash your face with rosewater.

Hair
- Rosewater comes with natural conditioning and moisturising properties, making it a part of your hair care routine. Add a few drops of rosewater with your shampoo. It will also give a long-lasting fragrance to your hair.

- It also aids hair growth. After shampooing, pour half a cup of rosewater on the wet hair and gently massage your scalp for a few minutes.

- Mix rosewater with glycerin or fenugreek powder and apply it on the scalp to prevent dandruff.

- Its therapeutic properties can help combat inflammations on the scalp.

- Being a by-product of rose oil, it is as an alternative to normal hair oil.

Eyes
- Mildly soak cotton swabs in rosewater and place it over your eyes for a soothing, cooling and relaxing effect.

- Get instant relief from burning, red or inflammatory eyes by pouring two to three drops of rosewater in each eye and closing it for a few minutes. You can also cleanse your eyes every night to wade off any eye infection. Rosewater is also one of the ingredients used in Ayurvedic medicine.

- Banish those dark circles by smearing rosewater under the eyes.

- To treat those tired and droopy eyes, mix sandalwood with rosewater, apply on the eye lids and wash it off with cold water after 15 minutes.

How to Prevent Prostate Cancer

The prostate cancer has become a disease with a significant incidence in men over 60, why in recent years have increased campaigns to promote early detection thereof. Several factors that affect the appearance of the disease, and like any type of cancer habits have a major influence on their appearance. So in are some tips to prevent prostate cancer and reduce the chances of appearing.

Instructions

1, The occurrence of prostate cancer depends on several factors, some as the age or race can influence significantly. Risk factors of this cancer include
• Having over 60 years
• Having relatives who have had prostate cancer
• Being black as this population is more prone to suffer from this disease
• Being alcoholic
• Eating a diet high in fat and high intake of meat
• I have been exposed to Agent Orange, chemical paints and cadmium

2, Given the conditions that may favor the development of prostate cancer, some changes in our habits can benefit our health and prevent disease. Several studies show that vegetarian men have lower chances of getting prostate cancer, so eating a balanced diet moderate meat consumption is important for maintaining a healthy prostate and to avoid conditions such as hypertension or high cholesterol

3, Moderate alcohol intake is also an important aspect to prevent prostate cancer. Alcoholism is a factor that may influence the occurrence of this and other diseases such as fatty liver , liver cirrhosis and various cancers.

4, Eating a diet with a good intake of fruits and vegetables may help prevent prostate cancer. Especially appropriate to include antioxidant-rich foods daily, as these help us fight the formation of free radicals that cause cancer.

5, Leading a sedentary lifestyle affects very negatively on our health. Several studies indicate that practicing physical activity so frequently helps prevent heart disease, diabetes, bone problems and cancer. So exercise at least three times a week is a good way to prevent prostate cancer and stay healthy.

6, Men who are within the risk group for prostate cancer should preferably performed an analysis to determine annual blood levels of prostate-specific antigen or PSA that can reveal the presence of prostate cancer even before they occur the first symptoms . In the event that they are high recommended to visit a urologist.

how alchohal strike on the brain

benefits and lass of cold and hot water

IIM k shortlisting criteria for 2014-16 batch

IIM K’s shortlisting and selection criteria has changed. And in our opinion, changed for the better.
1) Sectional Cutoffs are back – 80%ile in each section for the General Category
2) Overall CAT Cutoff for General Category has gone up to 90%ile
3) Overall weight to CAT in the shortlisting criteria has gone up to 76%.
4) 10th and 12th have only been used as a filter. They have no weight anymore ! Also, no normalization headaches there.
5) Higher importance to Grad scores which means more weight give to your recent academic performance.
6) Return of Work-Ex component in the shortlisting criteria. This was absent from IIM K’s criteria for a while now.

The 2013-15 Selection criteria can be found. There were no sectional cutoffs. CAT Cutoff was as low as 85%ile. There was heavy reliance on 10th,12th and Grad scores. It is not uncommon to find general category students at IIM K currently with overall percentiles in late 80s and sectional percentiles in mid 60s (Source : Anecdotal Evidence + RTI Responses). However, that will not be the case for the batch of 2016 for sure. We will be on our way back to pre-2011 levels. And that is great news. The importance of CAT has been restored.
The policy of awarding extra marks for being a women continues. We had written about this policy
Following IIM Lucknow and IIM Calcutta, IIM Kozhikode is also awarding extra marks to non-engineers from this year. So, engineers have some bad news from IIM K too after IIM A. (You can read our deconstruction of IIM A’s criteria.)
CAT Index Score : Please note that the 76% weight has been given to the Scaled Score that one receives when you get the CAT result. So, it is difficult to point out an approximate percentile cutoff at this stage. This is what the IIM K Admission Policy document says -
“Performance in CAT is an important input in the admission process. Students should note that it is important to perform well in each section of the test. Scaled Scores from both the sections (with equal weightages) of CAT 2013 will go into computation of CAT Index Score. CAT Index Score will carry a weight of 76%.”
This is a little ambiguous. We don’t know how exactly this CAT Index score will be calculated.
Our Guess : Candidate scores 116 out of 225 in Sec 1 and 122 out of 225 in Sec 2. So the total is 238/450. The Total Scaled Score by composition has equal weightage of both sections. So CAT Index score could be 52.88/100 which can then be used in the final analysis with a weight of 0.76 or 76%
Graduation Index Score : It is silent on normalization. No idea how grad scores across various universities will be considered. There is a substantial weight of 12% here.

What is going to happen?
- Number of women at IIM K is going to go down. It will definitely not be 190+ as is the case currently.
- Number of overlaps with IIM C and IIM L call getters will go up. With small variations the criteria of all 3 seem very similar. CAT Percentile filter being raised to 90 means that overlaps with IIM Indore may also go up but given that no weight to 10th/12th has been given that number could be offset.
Overall, we welcome the changes at IIM K. Although women get extra marks, it is not as heavily tilted in their favour as last year and guys with good CAT Percentiles and decent grad scores should easily get an IIM K call this year.

The details of the admission policy are given below
Basic Filter

Minimum requirements for Stage 1 shortlist at IIM Kozhikode (2014-16 PGP)*
	CAT Score	Sectional	SSC/X	HSC/XII
Category	Percentile	Percentile	Percentage	Percentage
General	90	80	60	60
OBC (NC)	80	70	60	60
Scheduled Castes	65	50	55	55
Scheduled Tribes	55	40	55	55
Persons with Disability	55	40	55	55
* The cut-offs of those called for Stage 2 could be much higher.

Shortlisting Criteria

Basis for giving out Calls
Parameter	Weight
CAT Index Score	76%
Grad Index Score	12%
Work Experience	5%
Gender Diversity (for Women)	5%
Academic Diversity (for Non-Engineers)	2%

Final Selection

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Final Selection
Parameter	Weight
Personal Interview	35%
CAT Score	45%
WAT/GD	15%
Quality of Work Experience	5%

Maula sun le re - Madra cafe Lyrics

 Haya

Mera kaun hai, tere siva
Maula tu hi toh, hai bas mera

Nikla hoon, sach ki talaash mein
Yeh jag toh hai, maaya tera
Maula sun le re…
Khudaya o mere…
Maula sun le re…
Mera mann jo kahe…

Sun jab se, dil ki pukaar hai
Utha kaisa yeh, sawaal hai
Nahi ab khabar, na khayal hai
Hua kya yeh, mera haal hai

Maula sun le re…
Khudaya o mere…
Maula sun le re…
Mera man jo kahe…

Mera kaun hai, tere siva
Maula tu hi toh, hai bas mera

Nahi ab khabar, na khayal hai…
Chadha kaisa yeh, khumaar hai…
Lagta nahi, hogi sehar…
Na jhuke agar, toh katenge sar…
Yeh jo jhut pe, hai pale hue
Yeh jo doodh ke,  hain dhule hue
Inhe kya khabar, nahi jaanate
Ke yeh lab mere, hain nahi sile

Mera kaun hai, tere siva
Maula tu hi toh, hai bas mera
Nikla hoon, sach ki talaash mein
Yeh jag toh hai, maaya tera

Maula sun le re…
Khudaya o mere…
Maula sun le re…
Mera man jo kahe…

Maula sun le re…
Khudaya o mere…
Maula sun le re…
Mera man jo kahe…

Sun mere…., maula mere…
Sun mere…., maula mere…

hhhhmm hmmm hmmm hmmmm…
hhhhmm hmmm hmmm hmmmm…

Yoga - Sirasan

Step by Step

1. Use a folded blanket or sticky mat to pad your head and forearms. Kneel on the floor. Lace your fingers together and set the forearms on the floor, elbows at shoulder width. Roll the upper arms slightly outward, but press the inner wrists firmly into the floor. Set the crown of your head on the floor. If you are just beginning to practice this pose, press the bases of your palms together and snuggle the back of your head against the clasped hands. More experienced students can open their hands and place the back of the head into the open palms.

2. Inhale and lift your knees off the floor. Carefully walk your feet closer to your elbows, heels elevated. Actively lift through the top thighs, forming an inverted "V." Firm the shoulder blades against your back and lift them toward the tailbone so the front torso stays as long as possible. This should help prevent the weight of the shoulders collapsing onto your neck and head.

3. Exhale and lift your feet away from the floor. Take both feet up at the same time, even if it means bending your knees and hopping lightly off the floor. As the legs (or thighs, if your knees are bent) rise to perpendicular to the floor, firm the tailbone against the back of the pelvis. Turn the upper thighs in slightly, and actively press the heels toward the ceiling (straightening the knees if you bent them to come up). The center of the arches should align over the center of the pelvis, which in turn should align over the crown of the head.

4. Firm the outer arms inward, and soften the fingers. Continue to press the shoulder blades against the back, widen them, and draw them toward the tailbone. Keep the weight evenly balanced on the two forearms. It's also essential that your tailbone continues to lift upward toward the heels. Once the backs of the legs are fully lengthened through the heels, maintain that length and press up through the balls of the big toes so the inner legs are slightly longer than the outer.

5. As a beginning practitioner stay for 10 seconds. Gradually add 5 to 10 seconds onto your stay every day or so until you can comfortably hold the pose for 3 minutes. Then continue for 3 minutes each day for a week or two, until you feel relatively comfortable in the pose. Again gradually add 5 to 10 seconds onto your stay every day or so until you can comfortably hold the pose for 5 minutes. Come down with an exhalation, without losing the lift of the shoulder blades, with both feet touching the floor at the same time.


▼
Physical Awareness

Uterus

▼
Therapeutic Applications

Stress

▼
Benefits

Calms the brain and helps relieve stress and mild depression
Stimulates the pituitary and pineal glands
Strengthens the arms, legs, and spine
Strengthens the lungs
Tones the abdominal organs
Improves digestion
Helps relieve the symptoms of menopause
Therapeutic for asthma, infertility, insomnia, and sinusitis

▼
Contraindications and Cautions

Back injury
Headache
Heart condition
High blood pressure
Menstruation
Neck injury
Low blood pressure: Don't start practice with this pose
Pregnancy: If you are experienced with this pose, you can continue to practice it late into pregnancy. However, don't take up the practice of Sirsasana after you become pregnant.
Sirsasana is considered to be an intermediate to advanced pose. Do not perform this pose without sufficient prior experience or unless you have the supervision of an experienced teacher. Some schools of yoga recommend doing Sirsasana before Sarvangasana, others vice versa. The instruction here assumes the former order.

▼
Beginner's Tip

Beginners tend to take too much weight onto the neck and head when coming into and exiting this pose, a potentially harmful situation. Prepare to do this pose as described above against a wall. To come up, set your arms in place and lift your head slightly off the floor. Move into the wall-supported position with the head off the floor, then lower it lightly onto the floor. Support 90 to 95 percent of your weight on your shoulders and arms, even if it means staying for only a few seconds. Gradually, over time, take more and more weight onto your head, but proceed slowly. Similarly, when you exit this pose, first lift your head off the floor, then bring your feet down. Eventually you will be able to keep your head on the floor when going up and coming down.
▼
Variations

One of the simplest Sirsasana variations is called Eka Pada Sirsasana (pronounced ACHE-ah PAH-dah, eka = one, pada = foot or leg). Come into the pose. Stabilize your left leg perpendicular to the floor. Exhale and lower your right leg parallel to the floor without disturbing the position of the left. The outer hip of the down leg (in this case, the right) tends to sink toward the floor. To correct this, turn the right leg outward, moving its sitting bone toward the left. Hold the two sitting bones close and rotate (from the hip joint only) the right leg back to neutral. Hold for 10 to 30 seconds, inhale the right leg back to perpendicular, and repeat on the left for the same length of time.
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Modifications and Props

Balance in this pose is difficult at first. Perform Sirsasana against a wall. Bring the knuckles of the clasped hands to the wall. If possible, do the pose in the corner of a room, so that the right-angled walls touch your shoulders, hips, and outer heels.
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Partnering

A partner can help you with your alignment in this pose. Have your partner stand to one side and look at the major alignment "landmarks" along the side of your body: the outer ankle bone, the center of the hip, the center of the shoulder, and the ear hole. These points should all be in one line perpendicular to the floor.

Physical effects of Anxiety and Depression

Depression and anxiety can sometimes be due to a lack of omega 3 fatty acids (linolenic acid) in the system. Foods rich in omega 3 include: anchovies, collard greens, flaxseed, halibut, herring, kale, mustard greens, oily fish, pumpkin seeds, rapeseed, soya, walnuts, cod liver oil, menhaden, octopus, shellfish, spinach.

Magnesium raises the resistance against stress, depressions, tensions and helps against mental tiredness. It also strengthens the memory and concentration. Today's intensive farming techniques have stripped the soil of its magnesium content which has caused a deficiency in the human diet. Only organically produced natural foods will contain enough magnesium such as: alfalfa, almonds, apples, bananas, black pepper, black strap molasses, brown rice, coconut, dates, figs, halibut, legumes, lemons, mineral water, nuts, oily fish, okra, parsnips, peaches, prunes, quinoa, rabbit, sesame seeds, soya beans, spinach, suma, sunflower seeds, tomatoes, walnuts and whole grains.

farewell speech from Sachin Tendulkar as a indian team cricketer

Friends please settle down, I'll get more emotional! It's hard to believe my wonderful journey is coming to an end. I've a list of names to thank. The first is my father, who passed away in 1999. Without his guidance I wouldn't be standing in front of you. he said 'chase your dreams, don't give up, the path will be difficult.' I miss him today. My mom, I don't know how she managed a naughty child like me. She just prayed and prayed from the day I started playing the game. For four years I stayed with my uncle and aunt when in school, they treated me like their own son. My eldest brother Nitin doesn't like to talk ,much but he said, whatever you do, I know you will give 100%. My first cricket bat was presented to me by my sister Savita. She still continues to fast while I bat. Ajit my brother - We have lived this dream together, he sacrificed his career for me, he took me to Achrekar sir first. Even last night he called me to discuss my dismissal. Even when I'm not playing we will still be discussing technique. If that hadn't happened, I would have been a lesser cricketer.
"The most beautiful thing happened to me when I met Anjali in 1990. I know that being a doctor there was a big career in front of her. But she decided that I should continue playing and she took care of the children. Thanks for bearing with me for all the nonsense I've said (Anjali wipes tears). Then the two precious diamonds of my life Sara and Arjun. I've missed out on several birthdays, holidays. I know for 14-16 years I've not spent enough time with you. But I promise you I will spend the next 16.
"My inlaws - I've discussed several things with them. The most important thing they did was allow me to marry Anjali. In the last 24 years my friends have made terrific contributions. They h0ave been with me while I was stressed. They have been with me even at 3am when I was injured. Thanks for being there for me.
"My career started when I was 11. I was extremely delighted to see Achrekar sir in the stands. I used to ride on his scooter and play two matches a day. Sir took me along to make sure I played. On a lighter note, Sir never said 'well played' because he didn't want me to be complacent. You can push your luck now, Sir, since I'm not playing cricket anymore.
"I started my career here in Mumbai. I remember landing from NZ at 4am and playing a Ranji game the next day. The BCCI was fantastic from my debut. Thanks to the selectors. You were right with me making sure I was well taken care of.
"Thanks to all the senior cricketers who have played with me. We see on the screen Rahul, VVS, Sourav, Anil who is not here. All the coaches. I know when MS presented the 200th Test cap, I had a message to the team - I said we are all so proud to be representing the nation. I hope to continue to serve the nation with dignity. I have full faith that you will serve the country in the right spirit.
I will be failing in my duty if I didn't thank the doctors who have kept me fit. Given the injuries I have suffered. They have treated me in odd hours.
My dear friend the late Mark Mascarenhas. I miss him. My current management team WSG, for continuing what Mark has done. Someone who has worked closely with me for 14 years is my friend Vinod Nayudu.
"The media has backed me a lot, since my school days. Even today. Thank you. Thanks to the photographers for capturing those moments.
"I know my speech has become long. I want to thank people who have flown in from different parts of the world. I want to thank my fans from the bottom of my heart. "Sachin, Sachin" will reverberate in my ears till I stop breathing." (Followed by loud cheers).
The crowd wants more. Sachin has handed back the mic. We haven't seen the last of him here surely.
Sudhir Kumar Gautam, by far his biggest fan, waves the tri-colour. Sachin may not have mentioned his name, but he holds a special place in his heart, you can be sure.
Sachin gets together for a huddle with his family. I'm sure he is preparing for a lap of honour around Wankhede.
And the walk start. Sachin waves the tricolour, his wife and kids next to him and his team-mates behind. It's a leisurely walk but the photographers are clamoring in front of him. It's an army.

https://www.facebook.com/jj.zein.786/posts/245521572271230

issaq tera song lyrics

Kuch Reshmi..Hai
Kuch Khurdura..Hai
Abhi Beh Chala..Hai
Abhi Hai Rukka
Hath Mein Hai Raith Sa
Issaq Tera..

Uss Paar Tu Hai
Iss Paar Main
Lagta Hai Dooboonga
Iss Baar Mein
Jaane Kaha Hai Le Chala
Issaq Tera..

Oo..
Tu Mere Main Tere
Samne Jab Talak
Yeh Zameen Yeh Palak
Khoobsurat Lage
Kisht Mein Hai Mili
Aaj Ki Yeh Khushi
Gin Rake Hai Magar
Kal Ke Lamhe Sabhi
Kuch Der Tujhko Bhi
Tak Loonga Main
Palkon Ki Taaron Main
Rakh Loonga Main

Hai Subah Ke Khwab Sa
Issaq Tera..
O Hath Mein Hai Raith Sa
Issaq Tera..

Uss Paar Tu Hai
Iss Paar Main
Lagta Dooboonga Iss Baar Mein
Jaane Kaha Hai Le Chala
Issaq Tera..

O Saare Jahan Se Hai Juda
Issaq Tera..

needy skills for analytical job - pragya batra

1)How was your experience at INSEAD? Did it change the way you approach Consulting now since you were with Bain even prior to your MBA?
My experience at INSEAD was very enriching. The best part for me personally was PEOPLE– the variety of people I met from all walks of life was amazing. Apart from the most heard of professions like consulting, banking, manufacturing/ operations, there were colleagues who had run successful start-ups, had served the army for several years or were second generation entrepreneurs. Every person had a unique skill-set to offer in a group and enrich the overall experience for every person.
An MBA has definitely helped me become better at what I do. It has provided me a great network of colleagues from all walks of life, and also helped me better leverage the resources available to me. For instance on my first project as a returning consultant in infrastructure, I was able to seek advice from fellow colleagues at INSEAD who had served in the industry for several years and get their perspectives to enrich the answer for our client.
2)What attributes do you think are necessary to make a career in consulting?
To my mind there are three important things for a career in consulting – (a) Strong analytical skills, (b) Ability to be a great team player and work in diverse groups, (c) Ability to lead
The reason I mention leadership skills is because consulting offers a very steep learning curve which also means that there are several opportunities to step up from your current role and your comfort zone and lead!
3)How does a normal day for you look like? Most of the talk around consulting in popular media is around travel and a great lifestyle. People often ignore the hard work that consultants put in.
On a normal day, I would get into work atleast 30 minutes before the rest of my team arrives (my team as a 2^nd year consultant would typically consist of 1-2 associate/junior consultants). In this time, I would lay out the next steps/ important areas of work that needs to be closed over the day/ week.
Post the team arrives, we would for 30 minutes to agree on the plan for the day/week and get back to our respective tasks.
After briefing the team, I would spend some time with the manager briefing him/her about important client meetings that day and areas we need direction on
Half the day (or sometimes less, depending on the nature of work) would be spent meeting various clients for a variety of reasons – to brainstorm, get access to data, take them through our findings and get their inputs etc.
In the afternoon, the team would usually have lunch together and catch up.
Early evening I would catch up with my sub-team to discuss progress and any areas they need help on, post which we would work on filling the gaps and take our findings to the manager and get his/her thoughts on enriching it further.
  4) Do women need to approach careers differently than men?
In my 5+ years of work experience, I cannot recall a time when I had to make choices in my career which were different than my male colleagues. We all got the same opportunities at work and while pursuing our MBAs. So, so far I havent had to approach my career in any different way than men.
However, if I look around myself, there are several instances of women taking a step back in their careers for a few years, typically after having a child – and by step back I mean taking up roles which would typically not entail extensive travel and are more flexible. And whenever I have spoken to such women, the responses I get is – “It is a personal choice so I can be around my kid in his/her growing years”. So speaking from the experience of just the women around me today, I do see them approaching careers differently for a few years after starting a family. I guess it is a function of what job you are in and the priorities you have at different junctures of life. So to sum up, do we NEED to approach careers differently – No (Look at the several successful women leaders around us today), But do we CHOOSE to – Yes!
5)How does your IIT Delhi experience help you in your current role?
An engineering degree provided me the essential foundation of analytical skills, the comfort of working with numbers and excel models – all of which form an integral part of my day to day job. Specifically a degree in biochemical engineering has come in handy while working on projects in the pharma industry.
Additionally, the multiple opportunities to lead teams of very different individuals at various intra & intercollege events at a platform as large as IIT – also formed the foundation of my team skills – a trait which is core to succeed in a team work environment that consulting offers.
6)Any suggestions for aspiring consultants? How can they prepare now to land that coveted job?
- Practice few cases well rather than trying to cover a wide range of cases – leverage the wide resources available for case practice (case books, online videos, company websites for case materials)
- Form study groups to run mock case interviews  - learn from your peers, some may have great sense of structuring a problem, others may have good communication skills
- Do not try to force fit frameworks
- Do not try and spend too much time trying to learn the nuances of a particular industry
- Most of all, enjoy the problem solving and don’t get stressed during interviews – easier said than done for most of us, but this will only come with practicing mock cases with your friends and getting over the anxieties in a risk free surrounding

all ever i wanted lyrics

All I ever wanted was to see yousmiling

I know that I love you ohbabywhy don't you see

All I ever wanted was to see you smiling
All I ever wanted was tomake you mine
I know that I love you oh baby why don't you see
That all I ever wanted was you and me

All I ever wanted was to see you smiling
All I ever wanted was to make you mine
I know that I love you oh baby why don't you see
That all I ever wanted was you and me

Drop The Bass

I'm so alone
Here on my own
And I'm waiting for you to come
I want to be a part of you
Think of all the things we could do
And everyday
You're in my head
I want to have you in my bed
[| From: http://www.elyrics.net |]
You are the one
You're in my eyes
All I ever wanted in my life

All I ever wanted was to see you smiling
All I ever wanted was to make you mine
I know that I love you oh baby why don't you see
That all I ever wanted was you and me

All I ever wanted was to see you smiling
All I ever wanted was to make you mine
I know that I love you oh baby why don't you see
That all I ever wanted was you and me

Are You Ready

All I ever wanted was to see you smiling
All I ever wanted was to make you mine
I know that I love you oh baby why don't you see
That all I ever wanted was you and me

All I ever wanted.