Popular Posts

Thursday, August 9, 2018

7 Yoga Stretches You can Practice on a Chair=HEALTH=

6:56 PM (0 minutes ago)
to me

7 Yoga Stretches You can Practice on a Chair

From reduced stress, to improved strength and flexibility, the benefits of yoga have made it an increasingly popular form of exercise in the west. But, it can be rather intimidating to some too. Perhaps you may feel that you just 'don't bend that way', or you might find it difficult to keep up with others in class, or maybe, you have a physical limitation that prevents you from attempting a yoga class for a full hour.
Whatever your reason may be, using a prop, such as a chair, will help change your perception of yoga. Chair Yoga, as it is justly named, adapts traditional yoga poses so that they may be done from a (predominantly) seated position, offering support to people who cannot stand for long periods of time. Despite the extra hold you get from using a chair, the mind-body benefits of a traditional class are still incorporated into the 'chair pose'.  
Who can do Chair Yoga? 
This form of yoga practice is generally targeted at senior citizens, however, it may also be adopted amongst obese people and people with neurological diseases. Office workers may also take advantage of Chair Yoga, enabling them to sneak in a couple of stretches at work too. The particular chair you use is not important, however, it goes without saying that chairs with wheels are not ideal.
So, whatever your reason, this series of seated yoga exercises can be a great addition to your daily routine. 
Disclaimer: Whilst the following poses are suitable for most people (including seniors), people living with chronic pain and/or those who use a wheelchair should consult with their healthcare provider before beginning any new physical activity.
1. Chair Cat-Cow Stretch 
Chair Yoga
Benefits: This posture improves spine flexibility and abdominal strength. 
2. Chair Forward Bend 
Chair Yoga
Benefits: Relieves tension from the head, neck and shoulder region. This pose also helps sooth the nervous system and relieves stress.  
3. Chair Spinal Twist 
Chair Yoga
Benefits: Opens the shoulders and neck, whilst stretching the spine.. 
4. Chair Thread the Needle 
Chair Yoga
Benefits: Stretches the thighs, groins, back and psoas muscles. 
5. Chair Eagle Arms 
Chair Yoga
Benefits: This pose provides a deep stretch in the shoulders. 
6. Chair Warrior II 
Chair Yoga
Benefits: Strengthens the legs and arms, opens the chest and shoulders and tones the abdomen.. 
7. Chair Reverse Warrior 
Chair Yoga
Benefits: Strengthens the legs, improves flexibility of the spine. 

Tuesday, August 7, 2018

The Law of Integrity

The Law of Integrity

By Brian Tracy 

Great business leadership is characterized by honesty, truthfulness, and straight dealing with every person, under all circumstances. This law requires that you be impeccably honest with yourself and others. As Emerson said, “Guard your integrity as a sacred thing. Nothing is at last sacred by the integrity of your own mind.” Integrity lies at the core of leadership, at the heart of the leader. Everything you do revolves around the person you really are inside. And the person you are inside is always demonstrated by your actions, the things you do and say. 

Leadership Defined

Leadership has been defined as the “ability to get followers.” For people to follow you, to subordinate their interests to yours, they must be able to believe in you and be willing to commit their time, money, and energy to you. Leadership is therefore a trust conferred upon you by others. To earn this trust, to deserve this trust, you must be true to yourself. Only then can you live in truth with everyone else in your life and work. 

Be a Good Role Model

Perhaps the most important thing you do as a leader is to be a good role model. Lead by example. Walk the talk. Live the life. Always carry yourself as though everyone is watching, even when no one is watching. Good leaders are completely reliable. People can take them at their word and trust that they will do what they say. They make promises carefully, and then always keep their word. 


A key mark of integrity in human relations is consistency, both internal and external. The best leaders are consistent from one day to the next, from one situation to the next. Because of this internal consistency, these leaders are trusted. People know what to expect. There are no surprises. 

Two Basic Types of Leadership

There are two basic types of leadership in business today, transactional and transformational. Transactional leadership is the ability to direct people, manage resources, and get the job done. But transformational leadership, the most important form of leadership today, is the ability to motivate, inspire, and bring people to higher levels of performance. 

Transformational Leadership

Transformational Leadership is the ability to touch people emotionally, to empower them to be more and to contribute more than they ever have before. This ability enables transformational leaders to elicit extraordinary performance from ordinary people. 

Action Exercise

Resolve to live in truth with yourself and with every person and situation in your life. Listen to your body and trust your intuition. Identify the main stress points and people problems in your life and then ask yourself, what is the right thing to do in this situation to resolve this problem and alleviate this stress? 

Monday, August 6, 2018

You Need To Know About Vitamin D Absorption!

Vitamin D Absorption

The most recommended source of vitamin D - sunlight

When should you be exposed to the sun for maximum vitamin D absorption?

The answer is in the early afternoon, according to a study conducted in 2013. At noon the sun is at the highest point in the sky, and its ultraviolet rays are strong enough to nourish the body with vitamin D. With that being said, the recommendation many know is to spend about 15 minutes a day in the sun, but this common recommendation is not correct when it comes to the afternoon. In the middle of the day, you can make do with only 10-30 minutes of exposure, three times a week. If you are concerned about the health of your skin, it is important that you read the conclusions of a study conducted at the Institute for Cancer Research in Oslo, Norway, where it was found that the sun's rays in the late afternoon place the body at greater risk of developing skin cancer than those in the early afternoon.
Vitamin D Absorption
Vitamin D Absorption

Does sunscreen affect absorption of vitamin D from the sun?

What are the dangers of too much exposure to sunlight?

Vitamin D Absorption

In conclusion