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Thihariya
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Elders and Ladies' fitness first - YOGA - Academy in srilanka
yoga and exercises
NO 194/I , SIYANE ROAD -GAMPAHA
SRI LANKA
We the Multi Specialty Events Management under the banner of SkillField international Sport Academy, Srilanka are happy to introduce for the people who wish to know the availabilities of various Talents resources , Soft power and information centers in Srilanka. We are in this field for the past 15 Years and have conducted more than 170 programmers Sports Personalities are trained with new athletic abilities and technical skills, especially in the field of Netball, ect.
Our future stars should be teached how to love the world with pure heart , peaceful mind and
strong values
💗Sarveśām Svastir Bhavatu💗
💝Sarveśām Shāntir Bhavatu💝
💗Sarveśām Pūrnam Bhavatu💗
💝Sarveśām Maṇgalam Bhavatu💝
May there be happiness in all
May there be peace in all
May there be completeness in all
May there be success in all
විශ්වය සහ විශ්ව ශක්තිය පිලිබදව සිදු කල දේශණාව විශ්වය සහ විශ්ව ශක්තිය පිලිබදව සිදු කල දේශණාව
Why Morning Sunlight is Great
The Importance of Morning Sunlight for Better Sleep
They say the best things in life are free, and morning sunlight is no exception.
There’s nothing quite like the smell of a crisp morning, and when the sun makes its way across the horizon, it hugs and caresses you with a ray of warmth that reminds you that today is a new day, and it’s never too late to start fresh.
Why Morning Sunlight is Great
There’s more to the morning sunshine than just warmth and the ability to start over each day. There are bona fide biological miracles that the sun provides us with every day.
For example, bare skin absorbs the sun’s UV (ultra-violet) rays and processes them to allow the body to perform vital functions like keeping us healthy by fighting off infections and disease, strengthening our bones, and preventing inflammation. All of this happens without us having to do an exercise, take a pill or invest in some fancy kitchen appliance to make special smoothies.
There is a catch, though. The exposure has to be direct sun-to-skin contact. That means no sunscreen. Also, a large portion of your skin needs to be exposed. Wearing a turtleneck, jeans, and a beanie won’t do as much good as sporting a pair of shorts and a tank top.
The Benefitsb Vitamin D
Sunshine and Vitamin D are often used interchangeably for a reason. Our bodies rely on the sun to help us produce this vitamin. The only other way to get Vitamin D is through a supplement, as it’s not as readily available from food, and it still requires sunshine for absorption.
In addition to sunlight, many breeds of fish such as salmon, halibut, swordfish, and tuna also contain Vitamin D.
The importance of Vitamin D has been compared to oxygen; it’s that vital for life. The traditionally recommended dosage has recently been criticized by osteopathic and naturopathic doctors who say, “Today's vitamin D recommendations may be enough to help prevent rickets, but it does nothing to give protection from cancer, heart disease, and infections. Most adults need about 8,000 units of vitamin D, while there are others who may need over that required amount to optimize their vitamin D levels.”
So, how much sun exposure is required to get the newly recommended dose of 8,000 IU? This varies by person but ranges between five and thirty minutes.
Immunity
Our immune system relies on Vitamin D (and therefore, the sun) to function at full capacity. The T cells that serve as the front line of defense against illnesses get support from Vitamin D to function. You’ve probably heard of “flu season.” What if one of the biggest contributing factors to the flu was weakened immune systems due to insufficient sun exposure?
Insufficient amounts of Vitamin D has been linked to a whole host of other diseases and illnesses, which we’ll discuss shortly.
Healthy Bones
Sunshine’s D vitamin is a necessary component that helps the body absorb calcium. As you know, you need calcium to maintain strong bones. This principle extends to children as well. Deficiencies of this vitamin in children have been shown to cause rickets, which is a disease characterized by bow legs and other bone deformities.
As we age, we gradually lose bone density. Sadly, the process begins at the age of 35, which is actually rather depressing. However, since sun exposure and Vitamin D help promote healthy bones, you can reduce your risk for osteoporosis and bone fractures just by enjoying your morning coffee outside.
Rejuvenates Aging Eyes
Vitamin D3 is in the family of D vitamins that are responsible for a lot of the functions we’ve discussed in this article, including eye health. It helps to slow down macular degeneration, which is a leading cause of blindness in senior citizens. It also reduces inflammation and improves overall function.
One word of caution: avoid looking directly into the sun with your eyes open. Make sure you keep them closed as you look up!
Metabolism
It turns out that sun exposure (specifically exposure to Vitamin D) helps speed up metabolism, encouraging the body to maintain a healthy weight. In addition to this vitamin, sun exposure causes our body to release nitric oxide, another metabolic regulator. If you avoid the sun, however, you might end up packing on the pounds.
We can’t help but wonder if running outdoors between the hours of 8 a.m. and 10 a.m. with our arms and legs exposed could be the miracle weight loss solution we’ve been looking for!
Sleep Quality
Seeing the sun at a set time each day helps to keep your internal clock in sync. Our bodies work on 24-hour circadian rhythms, and this affects not only our sleep-wake cycle but countless other functions including hormone and appetite. By seeing sunshine at the same time each day, it helps to set our clock. In turn, when it’s time for bed, we’re readier to fall asleep and stay at rest.
Light and darkness are powerful biological indicators that signal us when it’s time to do something. We naturally feel more awake and energetic during daylight hours, and our internal clock tells us that when it gets dark it’s time for bed. Well, this concept is true for most of the population, except for some night owls.
By seeing daylight in the morning, your body will produce less melatonin (the sleep-inducing hormone), and then increase production at night.
Eases Mild Depression
You’ve probably heard of SAD (Seasonal Affective Disorder). This often happens to people in cold climates during winter when sun exposure is at a minimum. Fortunately, a few minutes of sunshine in the morning (or a lightbox) can pull us out of this funk.
Sun exposure boosts serotonin levels, which is the brain’s happy hormone. While this isn’t a substitute for treatment from a psychologist or psychiatrist, don’t be surprised if you find that you start feeling better after experiencing a series of daily sunrises.
Prevents Chronic Disease
Studies show that illnesses like autoimmune disease, asthma, diabetes, arthritis, and even cancer are connected to insufficient levels of this vitamin. Most people would probably agree that they’d rather sit in the sun for 10 to 15 minutes a day instead of suffering from one of these illnesses.
Guidelines for Sunshine Exposure
Duration
If you’re not wearing sunscreen, it’s wise to limit exposure to about 10 to 15 minutes per day. People with naturally darker skin may be able to safely extend this period to 30 minutes, and even up to two hours. However, fair-skinned individuals should start with 10 minutes a day and see if they can build up to longer periods.
Time of the Day
Morning sunshine between 8 a.m. and 10 a.m. is ideal. The hours after 10 a.m. and up until about 4 p.m. are known to have stronger, more direct rays. Being outdoors unprotected during this period increases your risk for sunburn and skin cancers.
Sunscreen
If you do need to be outdoors during peak hours, we recommend slathering sunscreen on exposed areas. A strong SPF of 30 to 45 is best to keep you protected. Another option is to limit your duration of exposure to just a few minutes if you’re outside when the rays are at their peak.
Clothing
In order for the sun to do its thing, your skin has to be exposed. It’s not enough for just your face and hands to experience the rays. Ideally, most of your body, or at least a portion of your arms and legs, would see the light.
Frequently Asked Questions
What are the benefits of morning sunlight during pregnancy?
When you’re pregnant, not only are you eating for two, you’re also getting sunlight for two people as well!
Sun exposure and Vitamin D are critical for baby’s growth and development in the womb. Mom should get plenty of sunshine both during pregnancy and while breastfeeding. The benefits are:
Bone growth and development
Healthy bone density
Prevention of osteoporosis later in life
Prevention of type 1 diabetes
Reduced risk of developing RA (rheumatoid arthritis) and other auto-immune conditions
What is the difference between morning sun and evening sun?
The types of light given off by the sun’s rays vary throughout the day. According to one credible opinion, the combination of UV and infrared light is at an ideal balance between 8 a.m. and 10 a.m. It’s during this time that the sun has the most concentrated healing properties and causes our body to release more endorphins.
He theorizes that this is Mother Nature’s way of encouraging humans to get out and bask in the rays during this brief window.
We’re fond of sunsets as well, so we wanted to make sure there was nothing sinister about being outside at this time of day. It’s true that evening rays won’t hurt you, but it doesn’t have the same healing effects as the hours directly following a sunrise.
Conclusion
It’s no wonder that there are so many peppy songs about sunshine. It’s quite literally a miracle cure for much of what ails us, all thanks to Mother Nature.
The Kriya Yoga Path of Meditation
"By the definite science of meditation known for millenniums to the yogis and sages of India, and to Jesus, any seeker of God can enlarge the caliber of his consciousness to omniscience to receive within himself the Universal Intelligence of God."
— Paramahansa Yogananda
Wisdom, creativity, security, happiness, unconditional love — is it really possible to find that which will bring us real and lasting joy?
Experiencing the divinity within our own souls, claiming divine joy as our own joy — this is what the Kriya Yoga teachings of Paramahansa Yogananda offer to each of us.
The sacred science of Kriya Yoga consists of advanced techniques of meditation whose devoted practice leads to realization of God and liberation of the soul from all forms of bo***ge. It is the royal or supreme technique of yoga, divine union. (Read "What Is Yoga, Really?")
Kriya Yoga's History
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The illumined sages of India discovered the spiritual science of Kriya Yoga in the long forgotten past. Lord Krishna extols it in the Bhagavad Gita. The sage Patanjali speaks of it in his Yoga Sutras. Paramahansa Yogananda has stated that this ancient meditation method was also known to Jesus Christ, as well as to disciples such as St. John, St. Paul, and others.
Kriya Yoga was lost for centuries in the dark ages, and reintroduced in modern times by Mahavatar Babaji, whose disciple Lahiri Mahasaya (1828–1895) was the first to teach it openly in our era. Later, Babaji asked Lahiri Mahasaya's disciple, Swami Sri Yukteswar Giri (1855–1936), to train Paramahansa Yogananda and send him to the West to give this soul-revealing technique to the world.
Paramahansa Yogananda was chosen by his venerable line of gurus to bring the ancient science of Kriya Yoga to the West, and it was for this purpose that he established Self-Realization Fellowship in 1920.
Formerly available only to a faithful few who renounced the world and lived solitary lives as ascetics, the great ones of India have now made the ancient Kriya science available to all sincere seekers worldwide through the instrumentality of Paramahansa Yogananda and the spiritual organization he established (SRF/YSS).
Yogananda wrote: "In bestowing his blessings on me before I came to America in 1920, Mahavatar Babaji told me that I had been chosen for this sacred mission: 'You are the one I have chosen to spread the message of Kriya Yoga in the West. Long ago I met your guru Yukteswar at a Kumbha Mela; I told him then I would send you to him for training.' Babaji then predicted: 'Kriya Yoga, the scientific technique of God-realization, will ultimately spread in all lands, and aid in harmonizing the nations through man's personal, transcendental perception of the Infinite Father.' "
Jesus Christ and Kriya Yoga
One of the essential goals of Paramahansa Yogananda's mission was "to reveal the complete harmony and basic oneness of original Christianity as taught by Jesus Christ and original Yoga as taught by Bhagavan Krishna; and to show that these principles of truth are the common scientific foundation of all true religions."
To the public at large, Jesus propounded a simple philosophy of faith, love, and forgiveness. He spoke often in parables, pregnant with timeless morals. But to his close disciples he taught deeper truths, truths that have their correspondence in the deepest metaphysical concepts of the more ancient yoga philosophy.
The full understanding of Jesus' original teachings — including the fact that he bestowed on his disciples the esoteric techniques of yoga meditation — is revealed in Paramahansa Yogananda's in-depth commentary on the Gospels: The Second Coming of Christ: The Resurrection of the Christ Within You.
Meditation Techniques of the Kriya Yoga Path
Paramahansa Yogananda provides a description of Kriya Yoga in his Autobiography of a Yogi. The actual technique is given to students of the Self-Realization Fellowship Lessons after a preliminary period of study and practice of the three preparatory techniques taught by Paramahansa Yogananda.
Taken together as a comprehensive system, these meditation techniques enable the practitioner to achieve the highest benefits and divine goal of the ancient yoga science.
1. Energization Exercises: A series of psychophysical exercises developed by Paramahansa Yogananda in 1916 to prepare the body for meditation. Regular practice promotes mental and physical relaxation and develops dynamic will power. Making use of the breath, life force, and concentrated attention, the technique enables one to draw abundant energy consciously into the body, purifying and strengthening all the body parts systematically in turn. The Energization Exercises, which take about fifteen minutes to perform, are one of the most effective means of eliminating stress and nervous tension. Practicing them prior to meditation is a great help in entering a calm, interiorized state of awareness.
2. Hong-Sau Technique of Concentration helps to develop one's latent powers of conckjkk technique one learns to withdraw thought and energy from outward distractions so that they may be focused on any goal to be achieved or problem to be solved. Or one may direct that concentrated attention toward realizing the Divine Consciousness within.
3. Aum Technique of Meditation shows one how to use the power of concentration in the highest way to discover and develop the divine qualities of one's own true Self. This ancient method teaches how to experience the all-pervading Divine Presence as Aum, the Word or Holy Ghost that underlies and sustains all creation. The technique expands the awareness beyond limitations of body and mind to the joyous realization of one's infinite potential.
4. Kriya Yoga Technique
Kriya is an advanced Raja Yoga technique of pranayama (life-energy control). Kriya reinforces and revitalizes subtle currents of life energy (prana) in the spine and brain. The ancient seers of India (rishis) perceived the brain and spine as the tree of life. Out of the subtle cerebrospinal centers of life and consciousness (chakras) flow the energies that enliven all the nerves and every organ and tissue of the body. The yogis discovered that by revolving the life current continuously up and down the spine by the special technique of Kriya Yoga, it is possible to greatly accelerate one's spiritual evolution and awareness.
Correct practice of Kriya Yoga enables the normal activities of the heart and lungs and nervous system to slow down naturally, producing deep inner stillness of body and mind and freeing the attention from the usual turbulence of thoughts, emotions, and sensory perceptions. In the clarity of that inner stillness, one comes to experience a deepening interior peace and attunement with one's soul and with God.
How to Learn Kriya Yoga
Paramahansa Yogananda’s SRF Lessons for Home Study
The first step is to apply for the Self-Realization Fellowship Lessons. In the first year of Lesson study at home, students learn three basic techniques of meditation (described above) and Paramahansaji’s principles of balanced spiritual living.
This gradual introduction has a purpose. A mountain climber seeking to scale the Himalayas must first acclimatize and condition himself before ascending the peaks. So the seeker needs this initial period to acclimatize his or her habits and thoughts, condition the mind with concentration and devotion, and practice directing the body's life energy. Then the yogi is prepared to ascend the spinal highway of realization. After one year of preparation and practice, students are eligible to apply for initiation in the technique of Kriya Yoga, and formally establish the time-honored guru-disciple relationship with Paramahansa Yogananda and his lineage of enlightened masters.
If you have not yet enrolled for the Self-Realization Fellowship Lessons, you will find on these pages some initial instructions on how to meditate, which you can use right away to begin experiencing the benefits that meditation brings.
Guru-Disciple Relationship
Kriya Yoga is the diksha (initiation) or spiritual baptism of Self-Realization Fellowship. By receiving Kriya initiation, students enter into the sacred guru-disciple relationship, accepting Paramahansa Yogananda as their guru (spiritual guide).
Learn more about the guru-disciple relationship.
Read More About Kriya Yoga
The Benefits of Kriya Yoga
Learn more about the benefits of Kriya Yoga, as described in the talks and writings of Paramahansa Yogananda.
Kriya Yoga — The Royal Technique of God-Realization
Selections from Paramahansa Yogananda’s writings on the nature, role, and efficacy of Kriya Yoga as the preeminent technique of soul liberation.
Kriya Yoga Changes Your Brain Cells
Read more about how Kriya Yoga helps to bring about beneficial changes in the brain, including a specific method for overcoming negative habits.
Kriya Yoga — 150 Years
A commemoration of the 150th anniversary of the revival of Kriya Yoga, observed by SRF/YSS in 2011.
Planting the Seeds of Kriya Yoga in Truth-Seekers Worldwide
Testimonials from some of the thousands blessed by Paramahansa Yogananda’s worldwide dissemination of this holy science of the soul.
යෝගා පුහුණුව Prana Yoga Sri Lanka
Dear Friends!
I am Dr. Rajesh Narang I am working as Medical Director for a Government Department .
I would like to make a small request to you.
Before that, I would like to share a small piece of information with you.
Many of you might have read today's newspapers that
EMRI results say, majority of people having Heart Attack are less than 50 years old.
*You will be surprised to know the culprit is Palm Oil. It's far far more dangerous than Alchol and Smoking put together.*
*India is the highest importer for Palm oil in this world.*
The Palm oil mafia is very very big.
*Our children, who are the future, are at a big risk.*
There is no fast food available in this country without Palm Oil.
If you *go to our grocery store, try to pick up a children's edible food without Palm oil - you will not succeed.*
You will be interested to know *even Biscuits of big companies are made from it, and similarly all chocolates*. We are made to believe they are healthy, but we never knew about *the killer Palm oil or Palmitic acid*
The big companies like *Lays use different oil in Western Countries and Palm oil in India* just because it is Cheap.
Each time our child eats a product with Palm Oil, the brain behaves inappropriately and signals to secrete fat around and in the Heart *This leads to Diabetes at a very young age.*
The World Economic Form has projected that 50 percent of people who Die at young age will die of Diabetes and Heart Disease.
*The Palm Oil mafia has made our Children addicted to Junk Food, leaving the fruits and Vegetables aside, which are Heart protective.*
Next time you buy something for your child, see the label of the product. If it has Palm oil or Palmolienic oil or Palmitic acid, avoid buying it!
We, have written to our Hon'ble Prime Minister and are also in the process of making similar letters from 1 Lakh Doctors across India to take some action to secure our future generations.
Once again I want to emphasize on impending danger to our children.
Pls protect our Children. They are the future of our Country! Please forward this message.
Don't forget to forward this to your close friends and family members. Please note to send. as many persons as possible.
Simple yoga asana
ප්රඥාවන්තයෝ හුදෙකලාවට ඇලුම් කරති...
අම්මා........
ජීවිතයට බොහෝ දෙනා ඒවි
බොහෝ දෙනා යාවි
නමුත් එදා මෙදා තුර ......
නොවෙනස්ව නොවඩුව ලැබුණු
එකම ආදරය
ඔබෙන් ලද ආදරයයි
මා දයාඹර අම්මේ............
මේ පදවැල් ඔබ වෙනුවෙනි.........
අඳුරු මංපෙත් විවර කරමින්
පාර කිව මන හැම දිනේ......
දුගුණ ඇත්නම් එහැම දුරලා
සුගුණ මතුකළ මැන මගේ.....
උපදින්නටත් පෙර සිටන් මා කුස දරාගෙන ආදරෙන්
උතුම් කරුණා සිසිළ දුන්නා නුඹගේ කුස තුළ සිටියදිත් ....
කවා පොවමින් සවිය ඇත්තෙක් කළේ අපමණ සෙනෙහසින්
එහෙත් ඔබ මට ඕවා දුන්නේ උතුම් මිනිසෙක් වන ලෙසින්.....
කුසට අහරක් නැතත් ඔබහට
රසින් මගේ කුස පුරවමින් ....
එදා නුඹ නිති කඳුළු සැලුවේ
මගේ මුවට සිනහව දෙමින්.....
උතුම් කරුණා මෙත් උපේක්ඛා
මාහට පැළදු අනුහසින්...
නිවන් දක්නට තවත් පින් කීම
බුදු බව ලැබේවා මිදෙමින් දුකින්....
නොනිමි සසරේ රුදුරු කතරේ
මා සැරිසරනා හැම භවේ....
මගේ මව වී මග කියනු මැන
නිවන් දක්නා තෙක් ලොවේ.
Ida and Pingala
Anyone who practices can obtain success in yoga but not one who is lazy. Constant practice alone is the secret of success.
Practice practice practice asana
That’s why it’s called a practice. We have to practice a practice if it is to be of value.”
Awakening...
Nāḍī is a term for the channels through which, in traditional Indian medicine and spiritual science, the energies of the physical body, the subtle body and the causal body are said to flow. Within this philosophical framework, the nadis are said to connect at special points of intensity called nadichakras.
The sartorius muscle is the longest muscle in the body.

It’s one of those muscles that people often ascribe all kinds of stuff to, but because of its length, it is actually not the most likely culprit in most muscular dysfunctions. It does cross both the hip and knee joint which means it’s involved in a number of actions.
What does sartorius mean?
The name comes from the Latin word “sartor” which means tailor. It’s sometimes called the “tailor’s muscle” because of its ability to assist in the actions that put us into a cross-legged position. That is the position that tailors previously sat in to work, not necessarily a yogic cross-legged position. The sartorius muscle is the most superficial muscle of the thigh.
Where does sartorius muscle attach?
ORIGIN
It originates on the anterior superior iliac spine (asis), which is what we often refer to in yoga as the hip point.
INSERTION
From its origin, sartorius sweeps down and across the front of the thigh to get to its insertion . It inserts on the pes anserine or pes anserinus. This is the area just below the knee on the inside and below the joint line. One should not assume that if for some reason you have some inner knee pain, that this muscle is the one responsible for it. It could be, but don’t assume that based on its location.
What actions does sartorius do?
The primary actions are to assist in flexion of the hip, abduction of the hip, and lateral rotation of the hip. It is also responsible for assisting two movements at the knee joint: flexion of the knee and medial rotation of the knee once it’s in a flexed position. Identifying exactly where we would see the sartorius muscle contract and lengthen in yoga asana is a little elusive.
Yogi with Great experience
Om Surya Namaskara
One of the primary Surya Namaskar benefits is that it strengthens the entire body. Stimulates the nervous system including the brain, lower plexus, spinal cord, etc. Surya Namaskar Yoga strongly aids in preventing memory loss, builds focus and concentration, improves the functioning of the brain.
Benefits: (just to names a few)
✨Unwinds the Mind and Body. Stress is not a phenomenon unfamiliar in modern day life. ...
✨ Ensures Heart Health and Boosts Immunity. Sun Salutation benefits also extend to heart health. ...
✨ Effective for Weight Loss. ...
✨ Relief from Hair Fall. ...
✨ Corrects Imbalances. ...
✨ Improves Digestion. ...
✨ Improves Kidney Function.
Yoga for srilankan
yoga programme for seniors with prana yoga students by Anoja Jayalath held at Gampaha botanical Garden
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