Surya Namaskars

Surya Namaskaras There are twelve positions in Surya Namaskara. Twenty-five such Namaskaras form one Avriti (frequency). Surya Namaskara must be performed preferably in an open and airy place. Perform Surya Namaskara slowly without exerting too much or panting and puffing. There is one Mantra for each of the twelve Namaskaras- there by you also recite the dwadasa namas of Sun. 1st Position - DakshasanaMantra: Om Mitraya Namah Procedure : In the first position of Surya Namaskara contemplate the virtues of Lord Surya with concentrated mind and feel that you are the friend of everybody and have friendship with every creature on the earth. Immersing yourself with these feelings stand erect stretching your hands, neck and all other parts of your body. Stretching both of your arms, touch your thighs with palms and inflate the chest and point your vision on the tip of the nose. This is a position of attention. Benefits: Disorders of the skin and waists are corrected, the back and the legs become strong. Focusing of the vision on nose helps to control the mind. It is an easy and effective way of attaining good health and development of personality for the students. Meditating with concentrated mind enhances confidence.
2nd Position: Namaskarasana
Mantra : Om Ravaye NamahProcedure : Fold together both of your hands in such a way that that both the thumbs begin to touch your chest. Expand your chest and pull in the belly as far as possible. Look straight ahead. The head, the neck and the body should remain in a straight line. Closing the mouth inhale the breath and hold it inside as far as possible and then expose the breath.Benefits: Good for the diseases of the throat and voice is enhanced. Both mind and body become healthy. 3rd Position: Parvatasana
Mantra : Om Suryaya NamahProcedure: Raising the arms up, stretch whole of your body backward while gazing at the sky with open eyes. Bend backward as mush as possible, inhale and expand your chest at the same time.
Benefits: Both the shoulders and the food pipe (Esophagus) get exercise and diseases related to them are corrected. Eyesight is also improved. 4th Position: Namaskara HastapadasanaMantra: Om Bhanave NamahProcedure: Inhale deeply, retain the breath and bend forward without folding the knees. Rest both your palms on the ground and touch your knees with your forehead or the nose and exhale the breath with audible sound. In the beginning if you can't rest your palms on the ground, just touch the ground with fingers. Benefits : Disorders of the belly and digestive system are corrected. The chest and hands become stronger and you become well balanced, beautiful and good looking. Diseases of the feet and fingers are also corrected. 5th Position: Ekapada PrasaranasanaMantra : Om Khagaye Namah Procedure: Inhale and pull your right leg backward in such a way that the knee and the fingers of the foot touch the ground. The abdomen and belly must be pressing hard into the left leg. Raise your head as high as possible and look upwards. Push the waist down and hold the breath and stay in the posture as long as you can - comfortably.Benefits : The posture stretches the small intestine and the seminal vesicles. Hence this posture helps in correcting the constipation and diseases of the liver. Thinness of the semen is also corrected. Diseases of the throat are also corrected. 6th Position: Bhudharasana
Mantra : Om Pushne Namah Procedure: Inhale the breath deeply and hold it and pull both of your legs backward, so that the thumbs of the feet, ankles and knees touch each other. Stabilizing the feet and keeping the head, waist, the back and the elbows in a line bend forward and resting both the palms on the ground keep your body like a bow.Benefits : One gets relief from the pains - specially of arms, legs and the knees. Bulging waist is trimmed and it is good for the abdominal disorders. 7th Position: Ashthanga PranipatasanaMantra: Om Hiranyagarbhaya Namah Procedure: Holding the breath, rest both your knees on the ground. Touch the ground with your chest and touch the lower part of the neck with chin. Also touch the ground with the upper part of the forehead and the nose. Please note that the abdomen should not touch the ground. It should be pulled in. Then exhale the breath. Both the hands/palms must be on the side of the chest.Benefits : This posture makes the arms strong. If ladies perform this Asana before getting pregnant, the breast fed babies could be saved from the attacks of many diseases. 8th Position: BhujangasanaMantra : Om Marichye NamahProcedure: Keeping the legs, palms and knees as in Ashtanga prampatasana position above, unfold the arms and rise inhaling the breath, push the chest out and bend the waist in a circle backward. Then rise and bend your head backwards looking up and back as much up as possible and exhale the breath.Benefits : Tones up the body and the back muscles and improves the eyesight. Corrects all kinds of disorders related to the reproductive system, corrects the irregularities in females menstrual cycles. Blood circulation is also improved. 9th Position: Bhudharasana
Mantra : Om Adityaya NamahRepeat the process of Bhudharasana as described in the step six - Inhale the breath deeply and hold it and pull both of your legs backward, so that the thumbs of the feet, ankles and knees touch each other. Stabilizing the feet and keeping the head, waist, the back and the elbows in a line bend forward and resting both the palms on the ground keep your body like a bow.
Benefits : One gets relief from the pains - specially of arms, legs and the knees. Bulging waist is trimmed and it is good for the abdominal disorders.
10th Position: Ekapada PrasaranasanaMantra: Om Savitre NamahProcedure: Repeat the process of the fifth Namaskara as described in the fifth position but just reverse the position of the legs.
11th Position: Namaskara HastapadasanaMantra : Om Arkaya NamahRepeat the process described in the fourth position.

12th Position: Parvatasana Mantra: Om Bhaskaraya Namah Procedure : Same as position 2



Then come back to the 1st position and repeat the full round once more. Our ancients used to do 25 rounds of Surya Namaskaras, called one Avriti. Can you?!


As per the scriptures one who performs the Surya Namaskaras daily does not get poor in a thousand births.

ABs Diet Plan

Avoid Fast Food

You should avoid fast-food burgers and fries at all costs. If you must eat fast food as part of your abs diet plan, opt for fresh sandwiches with lots of veggies on whole-grain bread or wraps, or bean burritos with salsa instead of dairy.

Reduce or Eliminate Red Meat

If you want to enjoy it occasionally in your abs diet plan, opt for organic or sources from your local small farms. They taste worlds better, are produced in a humane and sanitary manner, and aren’t loaded with hidden hormones and antibiotics that do insane things to your body.

Eat lean, high-quality protein with every meal as part of a sound abs diet plan. It speeds up your metabolism and helps you lose fat. How?
It takes more energy to digest protein compared to carbs and fats, which means more calories burned (Yes, you actually burn fat by eating protein!)!
By eating protein, you won't feel hungry all the time. That's because protein curbs your appetite leaving you feeling more “satisfied” and fuller for a longer period than carbs and fats would.
Combined with exercise, protein builds lean muscle tissue. Which makes it easier to burn fat, because the more muscle you have, the easier it is to burn fat!
Chicken and fish are leaner than red meat. Again, opt for organic or poultry sources from your local small farms. Limit your fish intake to no more than once per week to lower your ingestion of mercury, which can cause neurological impairment such as Alzheimer’s disease.
There are hundreds of ways to cook beans: chili, Cajun dishes, lentil soup--the list goes on and on.
Try vegetarian chicken, burgers, sausage and bacon. They’ve come a long way, and many of today’s products could fool the staunchest of carnivores!

Don’t Skip Breakfast
Breakfast is the most important meal of the day and for good reason. Eating breakfast sets the tone for the rest of the day, and is a staple of your abs diet plan!
Not eating breakfast leaves your blood sugar unstable and causes you to overeat because you were so hungry from not eating anything in the morning. By the time mid-morning and mid-afternoon rolls around, you’ll eat anything! And, you end up making bad food choices. So always eat a breakfast high in fiber and protein, and your abs will thank you for it!
Eat Your Fruits and Veggies!
A smart, balanced abs diet plan includes eating at least five servings of fruits and vegetables every day--eight servings is optimum. You’ll enjoy more nutrients--and less cooking--if you eat them fresh. Add fruit and vegetable juices to your meals and snacks to increase your servings. Fruit satisfies the sweet tooth.

Fat's Biggest Enemy, and Your Best Friend
Who could this be? It’s fiber!
There are two forms of fiber--soluble and insoluble. Soluble fiber dissolves quickly in water and looks like gel. It’s found in fruits, oats, barley, and beans amongst others.
Insoluble fiber is found in cereal and whole grains, as well as fruits and vegetables. Why is fiber important to you in regards to losing fat?
Controls your appetite: While insoluble fiber does not dissolve in water. Fiber, in general, absorbs a lot of fluid on its way down through your digestive track. Which takes up room, making you feel “full” and curbing your appetite.
Moderates your insulin: Soluble fiber forms a protective coat in your stomach lining, controlling how much sugar gets into your bloodstream. Which reduces the insulin released by the pancreas. Since insulin promotes the storage of fat. The less you have of it, the better off your waistline will be.
Lowers your estrogen: Fiber decreases your body’s estrogen level--a fat storing hormone. Too much estrogen gives you a softer and undefined body, which explains why women have more body fat than men. But, even men carry a certain amount of estrogen. Fiber helps to filter it out. Which increases your testosterone to estrogen ratio, and results in an increase of lean muscle tissue, faster metabolism, and fat loss.
Fiber is not only important in regards to fat loss. But, it’s just plain healthy for you! The best part is it’s inexpensive and readily available through foods. So, include fiber in your abs diet plan today, and start enjoying the many benefits it brings!

Don’t Eliminate Carbohydrates from Your Abs Diet Plan!
You can reduce them, but don’t eliminate them from your abs diet plan. Your body needs carbs to survive.
Carbohydrates are one of three primary nutrients, besides protein and fats. Carbs are metabolized into blood glucose, which every single cell of the body uses as a primary energy source. Glucose is the brain’s only source of fuel!
But if carbs are eaten excessively, namely the nutrient-deficient products that line grocery store shelves, the body converts the excess glucose into extra fat. Rather, you need whole-grain carbs. Ditch the bagels and white bread for whole-grain wraps, seven-grain crackers and hearty multi-grain breads.

Eat a Low-Fat, but Not a No-Fat Diet
Eat more good fats by getting more omega 3’s in your abs diet plan from oily fish such as wild salmon. Choose wild instead of farm-raised salmon, which is filled with toxins. Other great sources of Omega 3’s includes:
halibut
walnuts
pumpkin seeds
flax seeds
fish oil
range-fed chicken eggs
grass-fed beef
even ostrich meat!

Eat, and Eat Often!
As strange as it may sound, to lose belly fat. You need to eat. Instead, of starving yourself!
Because, whether you’re sitting down watching TV, talking on the phone, or sleeping. Your body is constantly using up energy, and when you don’t replace it. Your body’s first natural reaction is to hold onto body fat in order to conserve energy, so it can keep you alive!
Don’t make the mistake of not eating or skipping meals in an attempt to lose weight or fat because by not eating over an extended period. You cause your body to hold onto fat, not lose it. You may think you’re losing it. But you’re only losing water weight.
Not to mention, as a result of starving yourself the entire day. You'll get so hungry, you'll eat any and everything! So again, you end up making bad food choices.
Also, you'll lose muscle tissue by starving yourself or skipping meals. Which means a slower metabolism and less calories burned!
Instead, “trick” your body’s metabolism by eating small meals spread throughout the day containing quality protein along with a good ratio of carbohydrates, some good fats, and lots of veggies. This will speed up your metabolism and replenish energy stores to burn fat, instead of holding onto them!

Reduce or Eliminate Dairy Products
Dairy products are nothing but fat. Besides, calves were designed to digest cow’s milk--not the human body. If you do continue eating dairy, opt for low-fat varieties, gourmet cheeses, faux products developed for the lactose-intolerant and vegans, and those produced organically or by small local farmers.
Drastically Reduce or Eliminate Junk Food
But if you’ve been craving potato chips for three weeks and you can’t get them out of your head. By all means, enjoy a fulfilling but reasonable portion alongside your veggie burger! Satisfying our cravings within reason prevents the mind games that instigate uncontrolled all-out eating frenzies.
Avoid High-Fructose Corn Syrup
Be a label reader. It’s everywhere! High-fructose corn syrup is engineered to contain 80 percent fructose and 20 percent glucose--almost twice the fructose of normal sugar. Natural fruit is 50-50, but fiber slows down the body’s fructose absorption rate.
But the fructose in high-fructose corn is absorbed very quickly. It's metabolized in the liver, unlike glucose, which is metabolized in all cells. This excess leads to obesity.
Reduce or Eliminate Alcohol
If you drink, limit yourself to two drinks per week. Alcohol inhibits fat burning--while the liver is busy metabolizing alcohol, it puts fat metabolism on hold. Beer contains the most calories, then wine, then mixed drinks.

Drink Lots of Water
Drink at least eight glasses of water every day--16 is optimum. Drinking eight glasses of water daily is necessary for basic hydration (more than 75 percent of Americans are chronically dehydrated).
Water flushes away excess fat and moves nutrients to every nook and cranny of your body. Water also removes toxins from your body, and the less toxins you have in your body, particularly in your stomach. The flatter your stomach will become!
Eliminate sugar-loaded soda, and reduce diet soda. Opt for more water instead! You and your abs will appreciate it. :-)

Slow down and Enjoy Your Food
Let me say that again--s l o w d o w n! This is more important than all the other abs diet recipe tips! Sit down and be with your food. Don’t drive, don’t watch TV, and don’t have a meeting. Savor every bite, and chew it thoroughly--50 times.
This allows your brain, stomach, taste buds and soul to register the nourishment of one of life’s most basic necessities and pleasures. This, in turn, prevents overeating.
Finally, stop eating when your stomach is full--don’t stuff yourself. Being full is not the same as being stuffed. The adult stomach comfortably holds approximately one quart of food and beverage--in other words, what would fit in your cupped hands.

Your Abs Diet Plan Includes Getting More Sleep
Along with making changes to what you eat. It’s important to make other lifestyle changes as well, such as getting more sleep every night. You burn fat during sleep. So, it doesn’t get easier than that!
But, many people don’t get enough sleep and studies show people who lack sleep hold onto more body fat. Studies also show a link between obesity and a lack of sleep.
The amount of sleep needed depends on you. The older we get, the more sleep we need, but research shows people require seven to nine hours of sleep a night.
If you have trouble sleeping taking magnesium supplements thirty minutes to an hour before bedtime can help and don’t be surprised if you start getting weird dreams. ;-) Look for organic forms such as orotate or glycinate. The inorganic forms like magnesium oxide are worthless.
Also, if you can’t get seven to nine hours of sleep each night then make it up by taking a power nap! A twenty-minute nap sometime during the day can do wonders for you.
It’s no wonder why some large corporations have made naps mandatory. As they know, a well-rested employee is a productive one. Therefore increasing their bottom line!

The Bottom Line on Creating a Successful Abs Diet Plan?
It’s not about how much you eat, but what you eat. It's also about controlling your appetite, and being able to control your appetite...
If your abs diet plan looks like this:
quality lean protein with every meal
fiber
whole grains
good fats
good carbs
drink lots of water
smaller meals spread throughout the day
adequate sleep each night
Then you combine these abs diet recipes with strength and interval training, and the best abs exercises to strengthen your ab muscles. You’ll get a sexy, toned stomach! :-)
But, if your abs diet plan goes something like this:
processed foods
fast foods
fried foods
sugary foods
bad fats
bad carbs
smoking
excessive drinking
lack of sleep
You then combine these abs diet recipes with strength and interval training, and the best ab exercises to sculpt your ab muscles. You will still get a flabby, fat stomach! :-(
Because that’s what it comes down to--80% what you eat and 20% everything else!

20 Tips for Baking the Perfect Cake

Yesterday I had an opportunity to have freshly baked Choclate Muffins at a friend's place. This truly urges me to learn to bake desserts myself. I should get down to doing that soon for sure. But before that I thought to get the right mix, one must 1st keep some baking tips in mind. So here they are:

1. Preheat the oven. This ensures that your cake will be cooked evenly and at the right temperature as soon as it goes into the oven.

2. Always grease or line your baking pan or cake tin with greaseproof paper. This prevents the cake from sticking and burning.

3. Use good quality non-stick pans as they ensure even distribution of heat across the surface and require little preparation before filling with the cake mix. Loose-bottom tins are particularly useful.

4. Bring all cold ingredients such as butter and eggs to room temperature before use for best results.

5. Pour the prepared cake mix into the centre of the pan and spread the surface evenly with a knife or the back of a spoon. Gently knock the pan to remove any surface air bubbles.

6. Never fill a cake tin more than half full.

7. Place your cake tin in the centre of the oven as this will ensure good circulation of air around the tin during cooking.

8. Always allow at least half to ¾ of the cooking time to elapse before opening the oven door to check on your cake. Any earlier and the cake will sink.

9. As the temperature of oven makes varies, always check the cake up to 10 minutes before the time given in the recipe. Remove it from the oven if it is done, if not leave in for 2 to 5 minute intervals at a time, checking after each interval.

10. To check if a cake is cooked, insert a skewer or cocktail stick (or even a piece of raw spaghetti) into the centre. If it comes out clean, the cake is done, if it has food stuck to it, continue to cook the cake for a few minutes more and repeat the process.

11. Always cool your cake in the tin on a wire rack for 10 minutes before removing from the tin.

12. To remove the cake easily from a loose-bottomed tin, place on a tin can or jar and press the side of the tin downwards. This allows easy removal of the base (and cake) from the sides of the tin.

13. To remove a cake from a solid tin, run a knife around the outside of the cake then place a plate over the tin and invert it. The cake should come out cleanly. If not, you can out it back into the oven for a couple of minutes to melt the grease and it should then be easier to release from the tin.

14. Always ensure the cake is completely cool before handling or decorating it to avoid crumbling, breakage or movement of the cake.

15. If your cake is particularly rounded or uneven, level it off with a sharp knife before decorating.

16. To prevent your cake sticking to the plate or board, dust the surface with icing sugar.

17. Use a clean pastry brush to clean away any crumbs from the top and sides of your cake before decorating to help ensure a clean surface.

18. When using two fillings such as jam and cream, spread each one on a different half of the cake and then sandwich together.

19. To cleanly cut through an iced cake, dip your knife in water to stop the icing and cake from sticking.

20. If you are not ready to decorate your cake, wrap in cling film and leave in the fridge overnight or place in the freezer until needed. Most cakes can be frozen for up to 3 months.