jaane kaise - lyrics - shankar tucker

Chaand ki pari hai koi, khwaab ya nazar aaya
Husn ka farishta kaisa, mere rubaru aaya…

Haule se baharein jaise, aa gayi viraanon mein
Panchiyon ki meethi boli, ghul gayi taranon mein
Zindagi ko meri, saath rang yoon mil gaye hain
Taare hazaron, nainon mein khil gaye…

O’re mere saathi oo…

Jaane, kaise, kab ye baat ho gayi
Aankhon, se tu, dil mein aa gayi
Anjani si, jo thi meri nazron ko
Ab wo mann ko, bha gayi…

Chaandni khili toh dil ko, tera chehra yaad aaya
Patthon ki hui jo aahat, tera hi khayaal aaya
Bhaagon ki pawan mein, aaj teri he khushbuein hai
Zulfein jaisi kaali, chaayi hai yeh ghata…

O’ri meri soniyo oo…

Jaane, kaise, kab ye baat ho gayi
Aankhon, se tu, dil mein aa gayi
Anjani si, jo thi meri nazron ko
Ab wo mann ko, bha gayi.

how to get relief from leg pain after jogging - LiveStrong

Step 1

Stop running or engaging in any other activity that works your leg muscles for at least one week. This gives your muscles time to heal. You can continue working other muscle groups, such as your back, shoulders and arms.

Step 2

Soak your sore muscles in very warm water in the bath or a hot tub to ease your pain and reduce inflammation. Alternating hot and cold baths works especially well for some people.

Step 3

Rub the affected muscles using moderate pressure to improve blood flow to the area. If you cannot reach your sore leg muscles, ask a friend to massage them.

Step 4

Begin walking two to three days after you stop running and throughout the recovery period to maintain blood flow to the affected muscles. Engaging in light activity can hasten recovery and improve your range of motion.

Step 5

Stretch after your walks and periodically throughout the recovery period. Stretching helps prevent inflammation and stiffness and can improve your mobility while your legs recover.

Step 6

Take an over-the-counter anti-inflammatory medication, such as ibuprofen or naproxen, to decrease swelling and pain in your muscles.

Warnings

• If over-the-counter medications are not strong enough, or your soreness lasts more than a week, it's time to schedule an appointment with your doctor.

Tips

• Slowly change the frequency, intensity and duration of your runs to minimize sore legs. For instance, add 10 minutes to your run instead of 30 minutes or do five sprint intervals instead of 10.

Best Ways to Help Prevent Cancer by David Agus

1.  Get an annual flu shot. Seems like a strange one to lead off with, but the data is real.  Having the flu triggers inflammation, which can set the body up for serious problems down the road including cancer. The flu vaccine works without significant side effects. I want people to think of a flu shot in terms of not just how it affects their health today but what it means for their health a decade from now.
 
2.  Ditch the vitamins and supplements.Unless you’re addressing a confirmed vitamin deficiency, are considering pregnancy or are already pregnant or breastfeeding, you can steer clear of multivitamins and save money without sacrificing your health.  The data on vitamins has become abundantly clear: they don’t help, and can cause harm!  For example, Vitamin E supplementation has been found to raise the risk of prostate cancer in healthy men, according to a study published last year in the Journal of the American Medical Association. There have been other studies showing side effects from high dose vitamin D, from beta-carotene and vitamin A in smokers and former smokers, and from fish oil supplementation.  Save the money and eat real food!!  Page on Cbsnews

3. Keep a predictable schedule. Try to eat, sleep and exercise at about the same time every day including weekends, and don’t forget to schedule downtime to unwind. Getting enough shut-eye is important for memory, mood and long-term physical health, but regularity of sleep patterns matters more than total hours slept. Having trouble adhering to a routine? Consider getting a dog. Owning a dog involves walking and feeding it at regular intervals, forcing people to stick to the clock, get some physical activity and take breaks from working.

4.   Move frequently and avoid prolonged sitting. Fitness is paramount to your body’s overall functioning, and you may not have to sweat the risks of pills or surgery. The data demonstrate that sitting for 5 hours a day is equivalent, on a health basis, of smoking a pack of cigarettes daily! It’s easy to underestimate how long you stay seated during the day. I was surprised to learn how sedentary I was after wearing a device (Nike Fuel Band) that measured my activity. Finding out that I had three hours of daily uninterrupted sitting motivated me to buy a wireless phone headset that allowed me to walk around during conference calls, resulting in a 35% greater number of steps taken per day. My prescription: aim for an hour of moderate exercise a day (short bouts count, too) and try and move (even just walking) for 3-5 minutes every half hour or so.  We were designed to move!

5. Consider help blocking inflammation. If you’re over 40, talk with your doctor about the benefits and risks of taking a statin and low-dose daily aspirin if you’re not taking them already. These low-cost medications have been shown to reduce the risk of heart attacks, strokes and even cancer, but they also have side effects you should weigh carefully.  The discussions need to happen!

6.  Wear comfortable shoes. Nix the high heels and other uncomfortable footwear in favor of shoes that don’t cause swelling or curtail your movement. Picking shoes that won’t cause back or joint problems can help you cut your risk of chronic inflammation. Over weeks, months, years, wearing comfortable shoes changes your overall health, and you’re also going to move more.  

7.  Take inventory of your medicine cabinet once a year. Go over your list of all meds (and supplements) you take with your doctor to see if your needs have changed and if you can lose at least a few of them.  Health is a constantly moving target.
     
8. Know yourself by collecting data and keeping records of all your medical data. Monitor your blood pressure at home, follow many aspects of your health with the news smartphone apps that are appearing daily and share this info with your doctor. Store all of your health care information online so it is easily accessible no matter where you are.

Martial Art

China is bearing center of martial art. It is there from a hundred years ago. Martial art is directly related to normal daily life. Whatever we do in normal life, is a martial art. Like booming, shirt takes off, take in Etc. martial art not only improves physical strength but mental strength also. Basically, martial art is for defense or help to people, but now days it is become business or show off for most of the people.
 In ancient time, only few people use it. So that a person named SHAOLIN open school for public. If we talk about this ancient school, in first time, there were around 100 students. There were two teachers for teachers. Their daily life was dependent on school schedule. They used to wake up at 4 o’clock in the morning and start a marathon run to 1000 meter high hill. They had to finish it in 20 minutes. Actually, this was not ordinary run. It was dependent on the path. If there is down steps, then they had to roll down on knee and hands. After this, they had to take breakfast. It was pure vegetarian and healthy. Now they can start their exercise.
  In china, kung fu is second name of the martial art and mostly boys come to this. Through 5 year child join kung fu. It is too tough and takes many years to learn with full dedication. To get strength, they use water, fire, air, dry soil, etc. The basic metal is used for defense only and the other type is for strength.
  You cannot scale their physical strength. They use the head, neck, palm, hands, fingers, and throat for various positions. They use it to break the stones, to bend wood stick and much other stuff. They can force air enough to blow off the lamp. For all such kind of stuff, they have hard training for each part of the body.
   Martial art needs fit body. After one year training, student body moves like a wave. There is a separate method for mental strength. In a specific method, they bend the knee and open their hands. On both hands and head or jaws, they keep bowls. Duration time increases their mental ability.
     Basically, martial art is inspired from yoga (India). The Chinese developed its skill and called it kung fu.
  Kung fu is also influenced to animals. They converted animal’s behavior  in kung fu. There are five such animals. They are dog, snake, an eagle’s claw, mantis and tiger. Its action strength is same as respective mammals.

Yoga - Halasan

Step by Step

1. From Sarvangasana, exhale and bend from the hip joints to slowly lower your toes to the floor above and beyond your head. As much as possible, keep your torso perpendicular to the floor and your legs fully extended.

2. With your toes on the floor, lift your top thighs and tailbone toward the ceiling and draw your inner groins deep into the pelvis. Imagine that your torso is hanging from the height of your groins. Continue to draw your chin away from your sternum and soften your throat.

3. You can continue to press your hands against the back torso, pushing the back up toward the ceiling as you press the backs of the upper arms down, onto your support. Or you can release your hands away from your back and stretch the arms out behind you on the floor, opposite the legs. Clasp the hands and press the arms actively down on the support as you lift the thighs toward the ceiling.

4. Halasana is usually performed after Sarvangasana for anywhere from 1 to 5 minutes. To exit the pose bring your hands onto your back again, lift back into Sarvangasana with an exhalation, then roll down onto your back, or simply roll out of the pose on an exhalation.


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Physical Awareness

Thyroid

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Benefits

Calms the brain
Stimulates the abdominal organs and the thyroid gland
Stretches the shoulders and spine
Helps relieve the symptoms of menopause
Reduces stress and fatigue
Therapeutic for backache, headache, infertility, insomnia, sinusitis

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Contraindications and Cautions

Diarrhea
Menstruation
Neck injury
Asthma & high blood pressure: Practice Halasana with the legs supported on props.
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 Halasana after you become pregnant.
With the feet on the floor, this pose is considered to be intermediate to advanced. It is not advisable to perform the pose in this way without sufficient prior experience or unless you have the supervision of an experienced instructor.

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Beginner's Tip

In this pose (and its companion, Salamba Sarvangasana) there's a tendency to overstretch the neck by pulling the shoulders too far away from the ears. While the tops of the shoulders should push down into the support, they should be lifted slightly toward the ears to keep the back of the neck and throat soft. Open the sternum by firming the shoulder blades against the back.
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Variations

Parsva Halasana (pronounced PARSH-vah, parsva = side or flank)

This pose can only be performed with the feet on the floor. Perform Halasana, keeping your hands on your back. With an exhalation walk your feet to the left as far as you comfortably can. One hip or the other may sink toward the floor, so try to keep the pelvis in a relatively neutral position, hips parallel to the floor. Hold for 30 seconds to 1 minute, then inhale the feet back to center. Take 2 or 3 breaths, then exhale the feet to the right for the same length of time, come back to center, and release Halasana.
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Modifications and Props

Most beginning students can't comfortably rest their feet on the floor (nor is it advisable for the neck). But you can still practice this pose with an appropriate prop. Brace the back of a metal folding chair against a wall (if you like, cover the seat with a folded sticky mat), and set one long edge of your support a foot or so away from the front edge of the seat. The exact distance between the chair and support will depend on your height (taller students will be farther away, shorter students closer). Lie down on the support with your head on the floor between the blanket support and the chair. Roll up with an exhalation, rest your feet on the seat (and check to see that you are neither too close nor too far from the chair), then lift into Salamba Sarvangasana first before moving into Halasana.
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Partnering

A partner can help you learn about the lift of the front thighs in this pose. Perform Halasana, either with your feet on the floor or a chair. Then have your partner straddle your legs, facing your torso. Loop a strap around your top thighs in the creases of the groins. Your partner can pull straight up on the strap, perpendicular to the line of your legs, and lift your top thighs toward the ceiling. Extend strongly through the heels and move your scapulas firmly into your back.
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Preparatory Poses

Salamba Sarvangasana
Setu Bandha Sarvangasana

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Yoga - Sarvangasana

Step by Step

1. Fold two or more firm blankets into rectangles measuring about 1 foot by 2 feet, and stack them one on top of the other. You can place a sticky mat over the blankets to help the upper arms stay in place while in the pose. Then lie on the blankets with your shoulders supported (and parallel to one of the longer edges) and your head on the floor. Lay your arms on the floor alongside your torso, then bend your knees and set your feet against the floor with the heels close to the sitting bones. Exhale, press your arms against the floor, and push your feet away from the floor, drawing your thighs into the front torso.

2. Continue to lift by curling the pelvis and then the back torso away from the floor, so that your knees come toward your face. Stretch your arms out parallel to the edge of the blanket and turn them outward so the fingers press against the floor (and the thumbs point behind you). Bend your elbows and draw them toward each other. Lay the backs of your upper arms on the blanket and spread your palms against the back of your torso. Raise your pelvis over the shoulders, so that the torso is relatively perpendicular to the floor. Walk your hands up your back (toward the floor) without letting the elbows slide too much wider than shoulder width.

3. Inhale and lift your bent knees toward the ceiling, bringing your thighs in line with your torso and hanging the heels down by your buttocks. Press your tailbone toward your pubis and turn the upper thighs inward slightly. Finally inhale and straighten the knees, pressing the heels up toward the ceiling. When the backs of the legs are fully lengthened, lift through the balls of the big toes so the inner legs are slightly longer than the outer.

4. Soften the throat and tongue. Firm the shoulder blades against the back, and move the sternum toward the chin. Your forehead should be relatively parallel to the floor, your chin perpendicular. Press the backs of your upper arms and the tops of your shoulders actively into the blanket support, and try to lift the upper spine away from the floor. Gaze softly at your chest.

5. As a beginning practitioner stay in the pose for about 30 seconds. Gradually add 5 to 10 seconds to 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 and 5 to 10 seconds onto your stay every day or so until you can comfortably hold the pose for 5 minutes. To come down, exhale, bend your knees into your torso again, and roll your back torso slowly and carefully onto the floor, keeping the back of your head on the floor.



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Physical Awareness

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Therapeutic Applications
--->
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Benefits

Calms the brain and helps relieve stress and mild depression
Stimulates the thyroid and prostate glands and abdominal organs
Stretches the shoulders and neck
Tones the legs and buttocks
Improves digestion
Helps relieve the symptoms of menopause
Reduces fatigue and alleviates insomnia
Therapeutic for asthma, infertility, and sinusitis

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Contraindications and Cautions

Diarrhea
Headache
High blood pressure
Menstruation
Neck injury
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 Sarvangasana after you become pregnant.
Salamba Sarvangasana 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 instructor. Some schools of yoga recommend doing Salamba Sirsasana before Salamba Sarvangasana, others vice versa. The instruction here assumes the former order.

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Beginner's Tip

Beginners' elbows tend to slide apart and the upper arms roll inward, which sinks the torso onto the upper back, collapsing the pose (and potentially straining the neck). Before coming onto your blanket support, roll up a sticky mat and set it on the support, with its long axis parallel to the back edge (the edge opposite the shoulder edge). Then come up with your elbows lifted on and secured by the sticky mat.
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Variations

One of the simplest Sarvangasana variations is Eka Pada Sarvangasana (pronounced ACHE-ah PAH-dah, eka = one, pada = foot or leg). Come into the pose. Stabilize your left leg perpendicular to the floor, then 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 outwardly, 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.

Yoga - Setu Bandh

Step by Step

1. Lie supine on the floor, and if necessary, place a thickly folded blanket under your shoulders to protect your neck. Bend your knees and set your feet on the floor, heels as close to the sitting bones as possible.

2. Exhale and, pressing your inner feet and arms actively into the floor, push your tailbone upward toward the pubis, firming (but not hardening) the buttocks, and lift the buttocks off the floor. Keep your thighs and inner feet parallel. Clasp the hands below your pelvis and extend through the arms to help you stay on the tops of your shoulders.

3. Lift your buttocks until the thighs are about parallel to the floor. Keep your knees directly over the heels, but push them forward, away from the hips, and lengthen the tailbone toward the backs of the knees. Lift the pubis toward the navel.

4. Lift your chin slightly away from the sternum and, firming the shoulder blades against your back, press the top of the sternum toward the chin. Firm the outer arms, broaden the shoulder blades, and try to lift the space between them at the base of the neck (where it's resting on the blanket) up into the torso.

5. Stay in the pose anywhere from 30 seconds to 1 minute. Release with an exhalation, rolling the spine slowly down onto the floor.



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Physical Awareness

Uterus

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Therapeutic Applications

Stress

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Benefits

Stretches the chest, neck, and spine
Calms the brain and helps alleviate stress and mild depression
Stimulates abdominal organs, lungs, and thyroid
Rejuvenates tired legs
Improves digestion
Helps relieve the symptoms of menopause
Relieves menstrual discomfort when done supported
Reduces anxiety, fatigue, backache, headache, and insomnia
Therapeutic for asthma, high blood pressure, osteoporosis, and sinusitis

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Contraindications and Cautions

Neck injury: avoid this pose unless you are practicing under the supervision of an experienced teacher.
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Beginner's Tip

Once the shoulders are rolled under, be sure not to pull them forcefully away from your ears, which tends to overstretch the neck. Lift the tops of the shoulders slightly toward the ears and push the inner shoulder blades away from the spine.
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Variations

Eka Pada Setu Bandha Sarvangasana (pronounced ACHE-ah PAH-dah, eka = one, pada = foot or leg)

On an exhalation, lift the right knee into your torso, then inhale and extend the leg perpendicular to the floor. Hold for 30 seconds, then release the foot to the floor again with an exhalation. Secure the foot again and repeat with the left leg for the same length of time.
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Modifications and Props

If you have difficulty supporting the lift of the pelvis in this pose after taking it away from the floor, slide a block or bolster under your sacrum and rest the pelvis on this support.
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Partnering

A partner can help you learn about the correct action of the top thighs in a backbend. Perform the pose, then have the partner straddle your legs and clasp your top thighs. He/she can brace your outer thighs with his/her inner legs. Next the partner should strongly turn the thighs inward and encourage the inner thighs down toward the floor (as you resist the tailbone toward the pubis). Recreate this action in all backbends

Yoga - Janu Sirasan

Step by Step

1. Sit on the floor with your buttocks lifted on a folded blanket and your legs straight in front of you. Inhale, bend your right knee, and draw the heel back toward your perineum. Rest your right foot sole lightly against your inner left thigh, and lay the outer right leg on the floor, with the shin at a right angle to the left leg (if your right knee doesn't rest comfortably on the floor, support it with a folded blanket).

2. Press your right hand against the inner right groin, where the thigh joins the pelvis, and your left hand on the floor beside the hip. Exhale and turn the torso slightly to the left, lifting the torso as you push down on and ground the inner right thigh. Line up your navel with the middle of the left thigh. You can just stay here, using a strap to help you lengthen the spine evenly, grounding through the sitting bones.

3. Or, when you are ready, you can drop the strap and reach out with your right hand to take the inner left foot, thumb on the sole. Inhale and lift the front torso, pressing the top of the left thigh into the floor and extending actively through the left heel. Use the pressure of the left hand on the floor to increase the twist to the left. Then reach your left hand to the outside of the foot. With the arms fully extended, lengthen the front torso from the pubis to the top of the sternum.

4. Exhale and extend forward from the groins, not the hips. Be sure not to pull yourself forcefully into the forward bend, hunching the back and shortening the front torso. As you descend, bend your elbows out to the sides and lift them away from the floor.

5. Lengthen forward into a comfortable stretch. The lower belly should touch the thighs first, the head last. Stay in the pose anywhere from 1 to 3 minutes. Come up with an inhalation and repeat the instructions with the legs reversed for the same length of time.


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Physical Awareness

Hamstrings
spine
Groins

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Therapeutic Applications

Mild backache
Anxiety
Fatigue

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Benefits

Calms the brain and helps relieve mild depression
Stretches the spine, shoulders, hamstrings, and groins
Stimulates the liver and kidneys
Improves digestion
Helps relieve the symptoms of menopause
Relieves anxiety, fatigue, headache, menstrual discomfort
Therapeutic for high blood pressure, insomnia, and sinusitis
Strengthens the back muscles during pregnancy (up to second trimester), done without coming forward, keeping your back spine concave and front torso long.

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Contraindications and Cautions

Asthma
Diarrhea
Knee injury: Don't flex the injured knee completely and support it on a folded blanket.

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Beginner's Tip

Make sure the bent-leg foot doesn't slide under the straight leg. You should be able to look down and see the sole of the foot. Keep the bent-leg foot active too. Broaden the top of the foot on the floor and press the heel toward the inner groin of the straight leg

Yoga - Anantasan

Step by Step

1. Lie on the floor on your right. Press actively through your right heel, flex the ankle, and use the outside of the foot to stabilize the position (if you still feel unstable, brace your soles against the wall.)

2. Stretch your right arm straight out along the floor parallel to your torso, so that you create one long line from the heels to your finger tips. Bend your right elbow and support your head in your palm. Slide the elbow away from your torso to stretch the armpit.

3. Externally rotate your left leg so the toes point toward the ceiling, then bend and draw the knee toward your torso. Reach across the inside of the leg and take hold of the left big toe with your index and middle fingers. Secure the grip by wrapping the thumb around the two fingers. (If you're not able to comfortably hold the toe, loop a strap around the sole and hold the strap.) On an inhale, extend the leg up toward the ceiling.

4. The raised leg will likely angle slightly forward, while the top buttock will drop back. Firm the sacrum against the pelvis; this creates a kind of fulcrum that will help you move the leg slightly back toward a perpendicular position.

5. Press actively through both heels. Stay in the pose for 30 seconds to 1 minute, then release the leg, take a few breaths, and roll over onto your left side. Repeat for the same length of time.


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Psychical Awareness

Hips

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Benefits
Stretches the backs of the legs
Stretches the sides of the torso
Tones the belly
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Beginner's Tip
If you still feel unstable with your soles pressed to a wall, wedge a bolster against your back.