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Saturday, September 28, 2024
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Friday, September 27, 2024
Stretch to Success in Best Pre and Post Workout Stretches to Add to Your Routine
Why Do I Need to Stretch When I Exercise?
You might think that stretching seems like an inconvenience or unnecessary time commitment, but “warming up” and “cooling down” your muscles is important for preventing injury, pain and strains.
Say, for example, you spend eight hours working at your desk then decide to exercise immediately after you finish working. Your muscles, tight from sitting throughout the day, will not be prepared for exercise. They can even become damaged from sudden activity. Stretching prior to exercise helps to reduce the risk of injury. It allows your muscles to loosen up and increases your range of motion.
Stretching after a workout is equally important. Post-workout stretches, also known as maintenance stretches, help to move lactic acid out of your muscles and decrease soreness. These types of stretches can also help blood flow return to a regulated pace. Muscles regain their shape and improve your performance the next time you exercise.
If you find yourself crunched for time before or after a workout, make an effort to incorporate at least a few stretches to get your muscles warmed up or cooled down. These extra minutes of your time spent stretching are well worth it, especially for injury prevention!
Should I Stretch Before or After A Workout?
Both pre- and post-exercise stretches are important. The two stretching sessions serve separate purposes and thus consist of very different movements. Experts recommend dynamic stretches before a workout and static stretches after a workout.
Dynamic Stretches: Warm-up Stretches / Pre-Workout Stretches
Dynamic stretches consist of active movements that send muscles and joints through their full range of motion. The goal of dynamic stretching is to increase muscle temperature and reduce stiffness to improve performance and prevent injury. When correctly performed, dynamic stretches improve speed, agility and acceleration during a workout. This can be helpful when striving to complete certain fitness resolutions!
The following movements are some recommended dynamic stretches to complete prior to your workout. Complete two or three rounds of 10 repetitions of each movement as specified for a well-rounded warm up!
1. Squats
Stand with your feet shoulder-width apart. With your toes pointed slightly out, engage your core, bend your knees and push your hips back as you squat down until your thighs are parallel with the ground. Remember to keep your chest up. Hold your hands straight in front or clasp your hands in front — whatever is most comfortable.
2. High knees
Stand with your feet hip-width apart. Maintaining straight posture, lift one knee to your chest, rapidly switching to your other leg. If helpful, begin by jogging in place first. Engage your core as you switch from leg to leg at a jogging or sprinting pace.
3. Leg swings
Standing straight and keeping your hips aligned, swing one leg forward and backward in a single smooth movement. Switch sides and repeat to complete the set (10 swings/leg). You can use a wall, fence, or pole to maintain balance throughout the dynamic exercise. It is also helpful to start with light leg swings first and gradually extend your range of motion throughout the duration of the stretch.
4. Lunges
Start standing straight up. Engage your core and take a big step forward with your right leg, shifting your weight so your heel lands first. Then, lower your body until your right thigh is parallel to the floor and your right shin is vertical. Press into your right heel to drive yourself back to the starting position. Repeat for the left leg.
5. Plank walk-outs
Begin in a standing position with your feet hip-width apart. Bending from your hips, reach down and place your hands flat on the floor in front of your feet. Next, shift your weight onto your hands and begin walking yourself forward until you form a straight line from your head to your heels. Engage your core and keep your hands directly under your shoulders. Hold for your desired rep length before walking backward and returning to starting position.
6. Arm circles
Stand with your feet shoulder-width apart and extend your arms out to the side, parallel with the floor. Circle your arms forward using small, controlled movements. Gradually increase the size of the circles until you feel a stretch in your triceps. Then, reverse the direction of your circles.
7. Standing toe taps
Stand straight with your feet hip-width apart. Reach forward with your right arm. While keeping your legs straight, raise your right leg towards your right hand, tapping your right toew with your hand. Lower your leg and repeat on the left side.
8. Jumping jacks
Begin standing straight with your legs together and arms flat at your sides. Bend your knees slightly and jump into the air, spreading your legs shoulder-width apart and stretching your arms out and over your head. Jump to return back to starting position and repeat.
9. Butt kicks
Start standing straight with your feet hip-width apart and your arms at your side. Bring the heel of one foot off the floor towards your glutes and raise the opposite hand up towards your shoulder as if you were running. Then, rapidly switch to the other side. Remember to keep your shoulders back and core active throughout the duration of this dynamic stretch.
10. Hip circles
Stand straight with your feet hip-width apart. While keeping your hands together in front of your stomach, pull your knee up until it is parallel with the floor. Then, pull the knee back, opening up your hip. Return to starting position and repeat for the other side of your body.
Static Stretches: Cool-Down Stretches / Post-Workout Stretches
Static stretching involves stretches that are held for a period of time, usually between 10-60 seconds depending on ability. Unlike dynamic stretches, static stretches are still and do not involve any movement.
Static stretches after a workout help to gradually slow down the body. They also help tired and constricted muscles return to a more relaxed state. This helps increase flexibility and decrease risk of injury post-workout.
We recommend you try some of the following stretches in your post-workout routine. You don’t have to stretch every muscle, but you should stretch the muscles that are tight from your workout or daily posture. While stretching, you should feel a slight pull with a little discomfort, but not pain. If you can, hold each stretch for 30-60 seconds.
1. Shoulder stretch
Stand straight with your feet shoulder-width apart. Bring your right arm across the front of your body at chest height. Using the crease of your left arm or hand, support your right arm. Stretch your shoulder and continue facing forward. Hold then repeat with your other side.
2. Toe touch
Stand straight with your feet slightly apart and toes pointing forward. Keeping your legs straight, bend from the hips and reach down toward your toes. Engage your core throughout this exercise and repeat.
3. Samson stretch
Begin by standing straight. While keeping your chest forward and core engaged, step forward with your right foot into a lunge position. Lower your left knee to the ground and extend the right knee forward. Then, clasp your hands together and push out, lifting your arms over your head. Hold then switch sides. Remember to keep your chest facing forward throughout this static stretch.
4. Butterfly stretch
Start by sitting on the floor with your back straight and knees bent. Drop your legs to your sides and bring the soles of your feet together. Grasping at either your feet or ankles, slowly lean forward, keeping your back straight. Place your elbows on your thighs and press down gently for the stretch.
5. Quadriceps stretch
For the quad stretch, stand straight with your legs together, knees touching. While standing on one leg, raise your opposite foot using your hand towards your glutes. Hold then repeat, switching legs. You may use a chair or wall to hold yourself steady.
6. Cobra stretch
Begin lying flat with your abdomen on the ground and feet stretched behind you. Bring your hands next to your chest and engage the glutes and back muscles to curl the chest up away from the floor.
7. Knee to chest
Standing tall, lift your right knee up toward your chest, using your hands to pull the knee in towards your belly button. Hold then lower your knee, returning to start position. Repeat 2 to 4 times for each leg. Remember to engage your core and keep your spine straight during this static stretch.
8. Cat stretch
The cat stretch and cow stretch work in tandem. For the cat stretch, begin with your hands and knees on the ground, keeping your spine relaxed and parallel to the ground. Then, round your spine outward and pull your hips forward, gently pulling your chin toward your chest. Hold. You may then move into the cow stretch.
9. Cow stretch
The cow and cat stretch are often combined. For cow stretch, begin with your hands and knees on the ground, keeping your spine relaxed and parallel to the ground. Then, press your chest forward and sink your belly toward the floor. Relax your shoulders away from your ears and look straight ahead. Hold before moving into the cat stretch.
10. Side bend
Stand straight with your feet shoulder-width apart. While engaging your core, lift your hands over your head. Then, bend at your waist to the right and lean toward the floor. Pulling from your core, return to the starting position. Repeat for the other side.
11. Calf stretch
Using a wall, stand with your right foot slightly in front of your left. Bend your knees slightly. While keeping your back knee straight and your heel on the ground, lean toward the wall. Hold, relax, and then repeat for your other leg.
Wednesday, September 11, 2024
SREE PADMANABHA SWAMY TEMPLE
The origin of the Temple of Sree Padmanabhaswamy is lost in antiquity. It is not possible to determine with any exactitude, from any reliable historical documents or other sources as to when and by whom the original idol of Sree Padmanabhaswamy was consecrated.The Temple has references in Epics and Puranas. Srimad Bhagavatha says that Balarama visited this Temple, bathed in Padmatheertham and made several offerings. Nammalwar, 9th century poet and one among the 12 Vaishnavite saints of the Alvar tradition, has composed ten hymns in praise of Lord Padmanabha. Some well known scholars, writers and historians, like the late Dr. L.A.Ravi Varma of Travancore, have expressed the view that this Temple was established on the first day of Kali Yuga (which is over 5000 years ago). The legends of the Temple are handed down through the centuries. One such legend which finds a place in the old palm leaf records of the Temple, as also in the famous grantha entitled “Ananthasayana Mahatmya”, mentions that it was consecrated by a Tulu Brahmin hermit named Divakara Muni. On the 950th year of Kali Yuga a reinstallation of the idol was done. In the 960th Kali year King Kotha Marthandan built the Abhisravana Mandapam.The principal deity Vishnu is enshrined in the “Anantha Shayanam” posture, the eternal yogic sleep on the serpent Adisheshan.Sree Padmanabhaswamy is the tutelary deity of the royal family of Travancore. The titular Maharaja of Travancore Moolam Thirunal Rama Varma is the trustee of the temple. The name of the city of Thiruvananthapuram in Malayalam translates to “The City of Lord Ananta”,referring to the deity of Padmanabhaswamy Temple.
As I set foot in the city of Thiruvananthapuram, the air vibrates with an ancient mystic charm. The city is home to the grandeur of the Anantha Padmanabha Swamy, a deity that has sparked myriad legends and myths over centuries.
The deity is enshrined in the Sree Padmanabhaswamy Temple, a magnificent structure that stands as a testament to the region's rich cultural and historical heritage. The mysteries surrounding the temple and the deity it houses are fascinating, complex, and often shrouded in secrecy.
Over the years, the Sree Padmanabhaswamy Temple has piqued the curiosity of historians, archaeologists, and spiritual seekers alike. The temple is renowned for its architectural grandeur, the mystifying deity it houses, and the enormous wealth it possesses. As an ardent explorer of history and spirituality, my quest led me to this splendid temple, and I embarked on a journey to unravel its mysteries.
The mysteries of Anantha Padmanabha Swamy are intriguing and multidimensional. They span across the temple's rich history, its unique architectural style, the spiritual significance it holds, the vast treasures it conceals, and the many legends that it has given birth to. This article is a humble attempt to delve deep into these aspects and bring forth the fascinating tales that lie within the walls of this glorious temple.
The History of Sree Padmanabhaswamy Temple
The history of the Sree Padmanabhaswamy Temple is as rich and vibrant as the deity it venerates. As per historical records and legends, the temple's inception can be traced back to the 8th century AD. It is believed that the original temple was built by the Chera Dynasty, one of the principal ruling dynasties of South India at that time.
Over the centuries, the temple underwent several modifications and renovations. The most significant of these modifications occurred in the 18th century under the rule of King Marthanda Varma.
He was a devoted follower of Anantha Padmanabha Swamy and dedicated his kingdom to the deity, declaring himself as the deity's servant. It was during his reign that the temple attained much of its present form and grandeur.
The history of the Sree Padmanabhaswamy Temple is not just about its physical construction or transformation. It's also about its evolving spiritual significance, the rituals and traditions it follows, and the socio-political influence it wielded. Each era left its unique imprint on the temple, contributing to its rich historical tapestry.
The Architecture of Sree Padmanabhaswamy Temple
The Sree Padmanabhaswamy Temple is a masterpiece of Dravidian architecture. As I walked around the temple, I was awestruck by the intricate carvings, the towering gopurams (temple towers), and the sprawling temple complex that displayed an exceptional level of artistry and craftsmanship.
The temple's structure is a harmonious blend of both Kerala style and Tamil style of architecture. The sanctum sanctorum, where the deity resides, is designed in the Kerala style, while the gopurams exhibit the Tamil architectural style. The temple's layout is thoughtfully planned and symbolically significant, with each element carrying a deeper spiritual meaning.
One of the most distinctive features of the temple architecture is the reclining posture of the deity, Anantha Padmanabha Swamy. The deity is seen in the Anantha Shayanam posture, lying on the serpent Anantha, symbolizing the state of cosmic sleep or Yoga Nidra. The idol is incredibly large, measuring about 18 feet in length, and is viewed through three separate doors. The grandeur and intricacy of the idol and its unique viewing arrangement is a marvel of temple architecture.
The Mystery of Anantha Padmanabha Swamy and the Thiruvananthapuram Temple
The mysteries surrounding Anantha Padmanabha Swamy are as captivating as the deity itself. One such mystery revolves around the temple's secret vaults. There are six known vaults in the temple named from A to F. While five of these vaults have been opened and documented, Vault B remains unopened.
According to temple authorities and devotees, Vault B should not be opened as it is protected by a divine curse. Legend has it that any attempt to open the vault will unleash cataclysms in the region. This belief has been reinforced by several unsuccessful attempts to open the vault, adding another layer to the temple's mystique.
The deity Anantha Padmanabha Swamy itself is shrouded in mystery. The idol is made of a unique amalgamation of 12,008 salagramams (sacred stones) imported from Nepal, mixed with specific herbs and materials. Moreover, the idol's composition and the precise technique used in its creation remain a mystery to this day.
The Spiritual Significance of the Trivandrum Temple
The spiritual significance of the Trivandrum Temple is profound and far-reaching. The temple is considered one of the 108 Divya Desams, the holiest abodes of Lord Vishnu, as per the Vaishnava tradition. As such, it is a major pilgrimage center and holds a special place in the hearts of countless devotees.
The temple's rituals and festivals are a spectacle to behold. The temple's main festival, the Alpashy festival, and the Panguni festival, held in October/November and March/April respectively, are grand events that attract devotees from far and wide. These festivals not only carry religious significance but also serve as a platform to showcase the region's art and culture.
The deity Anantha Padmanabha Swamy is not just a figure of worship but also a symbol of the region's cultural identity and heritage. The deity's depiction in the Anantha Shayanam posture, the unique rituals performed, and the temple's spiritual ambiance collectively contribute to the temple's spiritual significance.
Friday, September 6, 2024
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Thursday, September 5, 2024
Dhanushkodi Beach tamilnadu
Wednesday, September 4, 2024
Monday, September 2, 2024
Rameswaram
Banknifty anaylsis for 2 September 2024
BankNifty Impostant Level for 2 September 2024
Support level for down side 51300-51200 if break 51000/50900 level then we look down side of Market.
Upper level for up side important is 51600 cross then we will see 51750,52000 level touch
Friday, July 5, 2024
Monday, January 29, 2024
New Ram Temple Ayodhya
History of Ayodhya
Ayodhya
Ayodhya is a city situated on the banks of the sarayu river in the indian states of Uttar Pradesh. It is the administrative headquarters of the Ayodhya District as well as the Ayodhya division of Uttar Pradesh, India.
Ayodhya was historically known as Saketa. Ayodhya is a city situated on the banks of holy river Saryu. In the Indian state of Uttar Pradesh, It is the headquarter of Ayodhya District and Ayodhya division. Ayodhya, also known as Saket, is an ancient city of India, is the birthplace of Bhagwan Shri Ram and setting of the great epic Ramayana. Ayodhya used to be the capital of the ancient Kosala Kingdom. It has an average elevation of 93 meters (305 feet). Owing to the belief as the birthplace of Bhagwan Shri Ram, Ayodhya (Awadhpuri) has been regarded as first one of the seven most important pilgrimage sites (Mokshdayini Sapt Puris) for Hindus. How to Reach AIR By Air : Several airlines are operating from Major cities to Mahirishi Valmiki International Airport Ayodhya which is approximately 10km from Ayodhya Dham . People can also reach from Lucknow ,Gorakhpur, Prayagraj and Varanasi Airports. TRAIN By Train : Ayodhya Cantt and Ayodhya are major railway stations of the district and are well connected to almost all major cities and towns. By Rail route Ayodhya is 128 kms. from Lucknow, 171 kms. from Gorakhpur, 157 kms. from Prayagraj and 196 kms from Varanasi. ROAD By Road : Services of Uttar Pradesh Transport Corporation buses are available 24 hours a day, and it is very easy to reach here from all places. The city is about 130 k.m. from Lucknow, 200 k.m. from Varanasi, 160 k.m. from Prayagraj , 140 k.m. from Gorakhpur and about 636 k.m. from Delhi. Buses are frequently available from Lucknow,Delhi and Gorakhpur. Buses are also available from Varanasi, Prayagraj and other places as per their schedule. Places of Interest Being the birthplace of Sri Rama and Historical place of Indian history several religious and historical places are worth visting in Ayodhya. Some of them are listed below :- Ram Ki paidi Jain Temple Birla Temple Gulab Bari Bahu Begum ka Maqbara Kanak Bhawan Naya Ghat Guptar Ghat Military Temple Culture & Heritage Cultural heritage of the district originates in the past from the kingdom of Suryavanshis. In the lineage of Suryavanshi Kshatriyas, King Raghu was a glittering character after whom the Suryavansh became popular as Raghuvansh. In the third generation of king Raghu birth of Shri Rama took place, whose image is still alive in the heart of all Hindus as God. The period of the Ramayana was, perhaps the most glorious period in the history of ancient India. For not only did this age mark the composition of the holiest scriptures, the Vedas, and other sacred literature that laid the foundation of Indian culture and civilization, but the era was also exemplary in its rule of law and truthfulness. The regent was answerable to his subjects in matters involving the prestige of the state and society. The veracity of the facts lies in the undiminished reverence for the epic even after more than three millennia. Lord Ram was the ‘Adarsh Purush’ of the Ramayana – an ideal in every fact of human behavior. His fourteen year of exile impressed the human mind more vitally than other period of his life. Because he had roved the wilderness, giving up his just heritage, merely to preserve the honor of his father’s word. Apart from this Ayodhya had a special place in Indian history as well. So from religious and historical point of view Ayodhya also enjoys eminent place. |
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