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

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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    Keep your spine long, both feet planted flat on the floor. Inhale, come into cow position, arch your back and drop your shoulders. Exhale, round your spine, allowing the shoulders and the head to come forward into cat position. Continue to move between cow on the inhalations, and cat on the exhalations for five breaths. Benefits: This posture improves spine flexibility and abdominal strength.  2. Chair Forward Bend    Spread your feet hip-distance apart. Exhale, coming into a forward bend resting your torso over your thighs. Let the hands rest on the floor (if you are able to reach it. If not, keep your hands on your thighs). Let the head hang heavy between your legs. Inhale, raising the arms up over the head. Repeat this sequence five times, moving slowly as you breathe. 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    Keep your spine straight, knees together, feet planted on the floor. Twist your torso towards the left. With your left hand hold the back of the chair, placing your right hand on your left thigh. With each inhale, lengthen your spine and with every exhale twist as deeply as you can. Hold this posture for five breaths, then repeat on the right side. Benefits: Opens the shoulders and neck, whilst stretching the spine..  4. Chair Thread the Needle    Sit up straight. Bring your left ankle to rest on your right thigh, keeping the knee in line with your ankle as much as possible. Hold for three to five breaths. If you would to intensify the stretch, proceed with a forward bend, holding for a further three to five breaths. Repeat with the right leg up. Benefits: Stretches the thighs, groins, back and psoas muscles.  5. Chair Eagle Arms    Lengthen your spine and stretch your arms out in front of you. Cross your left arm over the right, at the elbow. Bend the elbows and bring your palms together until they touch. Lift the elbows while dropping the shoulders away from the ears. Hold the pose for three to five breaths and repeat on the other side. Benefits: This pose provides a deep stretch in the shoulders.  6. Chair Warrior II    Position your right leg over the chair and swing your left leg behind you. Plant the sole of the left foot on the floor and straighten the left leg. Let your torso turn to the left, aligning your hips with the front of the chair. Exhale, open the arms out to the side, with the right arm extending forward, and the left, back. Gaze out over the right fingertips and hold for three breaths. Repeat on the other side. Benefits: Strengthens the legs and arms, opens the chest and shoulders and tones the abdomen..  7. Chair Reverse Warrior    Position your body in Warrior II, as described above. Let the left arm come down the left leg and lift the right arm up towards the ceiling as you inhale. Hold for three breaths. Benefits: Strengthens the legs, improves flexibility of the spine.

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. 

Consistency

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? 

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You Need To Know About Vitamin D Absorption!

All You Need To Know About Vitamin D Absorption! Vitamin D function effectively, but people often don’t consume enough. In fact, experts estimate that 40% of the population in the Western world suffers from a lack of vitamin D... This substance is produced, among other things, by cholesterol in skin tissue exposed to sunlight, However, it is common knowledge that soaking up rays can harm our health and even cause skin cancer. This conflict is what led this article – learn about the importance of this vitamin and how to correctly use the sun to build it up in your body!   The most recommended source of vitamin D - sunlight There is a good reason why vitamin D is also called "the sunshine vitamin," as cholesterol found in the skin produces it after being exposed to sunlight. The same vitamin helps us maintain health by helping to absorb calcium and phosphorus-2 minerals that are very important for bone strengthening, which explains why high vitamin D intake is associated with a reduced risk of bone loss, as well as cancer and depression. Besides sun exposure, vitamin D can also be consumed through salmon, tuna, sardines, beef liver, egg whites, and mushrooms. However, if you aren’t exposed to sunlight for at least 10-30 minutes a day, you should also consume vitamin D supplements. It's important to note that ultraviolet rays don’t penetrate glass windows, so even if you work in an office well-lit by sunlight - you aren’t really absorbing vitamin D. 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. Does skin color affect the production of vitamin D in the body? The color of our skin is affected by the amount of melanin in it. People with darker skin have a higher amount of melanin, which helps protect the skin from sun damage and is actually a "natural sunscreen" that protects against skin burns and cancer. However, dark skin is both a blessing and a curse because people with darker skin need to spend more time under the sun's rays to absorb vitamin D effectively. Therefore, people with darker skin should spend 30 minutes in the sun at least three times a week. On the other hand, if you have lighter skin, it is recommended that you spend no more than 10 minutes in the sun, three times a week. Does exposing more skin to sunlight help increase vitamin D absorb? Because vitamin D is produced by the skin's cholesterol, exposing more skin to sunlight can help the body enjoy more vitamin D. Scientists recommend exposing about a third of the body's skin to sunlight for safe and optimal absorption - this recommendation suggests wearing a tank top and shorts and spending about 10-30 minutes in the sun, depending on your skin color, three times a week. You can wear a hat and sunglasses to protect your face, since the skin on our faces produces a very small amount of vitamin D. Does sunscreen affect absorption of vitamin D from the sun? Creams with different protection factors contain chemicals that reflect, absorb, or scatter the rays of sunlight, and when this happens, the skin is exposed to a lower amount of ultraviolet light. Because these light rays are important for the production of vitamin D, the protective factor may indeed prevent the process; SPF 30, for example, reduces the production of vitamin D in the body by 95%. However, if you plan to spend a lot of time under the sun, or your skin is particularly sensitive, you shouldn’t skip the sunscreen, and make sure you get enough vitamin D through the food you eat or supplements. You can also expose your body for the amount of time you need in sunlight, and then rub on some sunscreen. What are the dangers of too much exposure to sunlight? While exposure to sunlight is important for the absorption and production of vitamin D, anything else too much sunlight, can be harmful in different ways: Skin burns - This is the most common phenomenon of sun damage when in extreme cases it can lead not only to redness and sensitivity but also to blisters. Eye Damage - Long exposure to ultraviolet rays damages the cornea and increases the risk of developing cataracts. Skin aging and other changes - Sunlight can make your skin grow old and wrinkle faster. In addition, freckles, moles, and other unwanted changes can occur on your skin due to excessive sun exposure. Heat stroke - In this state of dehydration, the body temperature rises to a dangerous level due to prolonged exposure to the sun. Skin cancer - It is common knowledge that too much exposure to sunlight can cause skin cancer, and it is important to be aware of the issue and to ensure safe exposure to the sun. If you are concerned about the development of skin cancer in you or in people who are close to you, take this test to find out if you know how to identify cancerous moles and beauty marks. If you plan on spending a lot of time in the sun, apply a sunscreen every two to three hours, especially if you are sweating or swimming. Do this after exposure to the sun for 10-30 minutes, depending on your skin type. In conclusion Regular exposure to the sun is important and natural to the body, and its purpose is to help it produce enough vitamin D. You should aim to spend 10-30 minutes (depending on your skin tone) in the sun at noon, several times a week. You can continue to consume supplements that contain vitamin D and of course, it is recommended to eat foods that are rich in it, especially in the winter months. Finally, do not forget to put some sunscreen on every 2-3 hours if you plan on being in the sun for a long time. Have a safe and healthy summer!

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