Transform Your Body with 7 Exercises

Looking for some effective ways to transform your body?

There are a few great exercises that will help you to reach your fitness goal. These exercises are easy but effective in strengthening your body along with burning unwanted calories. However, sticking to these exercises is not enough to transform your body, you should also eat healthy and get enough sleep regularly. Don’t waste your precious time doing other workouts, here are seven exercises that will help you transform your body in no time.


1. Jumping rope


When was the last time you jumped rope? Perhaps in your childhood. Jumping rope is a cheap and easily portable exercise that you can do almost anywhere. This workout burns more calories per minute than any other workout. Get jumping for a perfect exercise and plenty of fun. One of the best things about jumping rope is that you can do it with your kids. Moreover, jumping rope is a fantastic way to fit in a highly effective cardio session when you are on the go. Simply toss your jumping rope in your carry-on and you don’t need to look for the nearest gym. So, who said jumping rope is only for kids?

2. Squats


The squat is a compound, full-body exercise that works more than one muscle group. This powerful exercise helps tone your glutes, strengthen your body and burn a lot of calories. To boost your calorie expenditure and raise your heart rate, you can try to do jump squats. Or stay in a squat hold with dumbbells in the hands to increase the resistance as well as feel the burn. Doing squats regularly is one of the best ways to transform your body as well as improve your physical health. If you sit all day at work or at home, you are at higher risk of serious disease. Why not do several squats whilst waiting for your dinner to cook, the kettle to boil, or your PC to boot up? Sometimes multitasking is a great thing!

3. Pushups


Unfortunately, many people avoid doing pushups since this exercise is a bit harder to perform, but it can do wonders for your body. There are plenty of different pushups that work the different muscles in the shoulders and arms. Try to vary your pushup style to lower your risk of becoming bored with exercise. Not only do pushups work the upper body, but also work the core. Do pushups a few days a week to help sculpt the arms and overall transform the body. Plus, pushups are good for your heart and cardiovascular health and this exercise helps to improve your posture. Just make sure you do them correctly – learn to do pushups with your back straight to reduce back pain and avoid straining your back.

4. Lunges


To tone the muscles in your legs try doing lunges. Lunges give you such amazing results because they isolate every leg individually, helping transform your body. To add some cardio and boost the intensity, do some jump lunges. I suggest you to do 3 sets of 10 lunges a day for the best results. Since lunges are a very effective workout for strengthening, sculpting and building a few muscle groups, why not do them every day? Even if you have a super busy schedule, you can still find time to do several lunges. Stop making excuses and start exercising to transform your body today.

5. Swimming


The great news for all lovers of swimming and for those who are trying to transform their bodies – swimming is a super effective workout that will bring you astonishing results. Swimming helps strengthen your core and work different muscle groups. Swimming boasts numerous health benefits. It helps to reduce your blood pressure, strengthen your heart and improve your aerobic capacity. Plus, swimming is a wonderful way for your family to get moving and have plenty of fun together. Though, this exercise is not as portable as jumping rope.

6. Running


There are many benefits of running. It helps to relieve stress, improve your heart health, reduce the risk of depression, burn mega calories and improve your overall health. Running can actually transform the body like nothing else. It builds strong, toned legs and makes them look thinner. I enjoy running, especially early in the morning, and I think it’s one of the best exercises to do every day. I always feel a great sense of accomplishment after my run. If you don’t feel like running, try jogging. Not only does jogging help to burn calories, it also helps to improve your overall health.

7. Cycling


A cycling workout is a foolproof way to get a great sweat and work your legs. Cycling is a wonderful exercise since you can push yourself at a higher intensity. It strengthens your legs, arms and back, encourages your heart to work more efficiently and aids in weight loss. Cycling is also one of the easiest ways to fit exercise into your everyday routine since it’s a great means of transportation. It gets you fit, saves you money, and is good for your health. Bring along your significant other or friend, or cycle solo, and ensure you get the most out of your workout.

So there you have it! The list of the most effective exercises that will definitely help you transform your body. Just make sure you do them on a regular basis to see the best results. What’s your favorite exercise?

800 Interviewed on Student Visa Day at U.S. Embassy

U.S. Embassy arranges a “Student Visa Day” for the aspiring students who desire to study in America. The applicants appeared in large numbers and around 800 students were made to give interview test.

Dressed in attires sporting U.S. university logos, the embassy staff interviewed students applying for visas to pursue higher education in the U.S.

Tips and information on academics and campus life were provided to the applicants.

Speaking at the event, Embassy Charge d’ Affaires Michael Pelletier said: “As you prepare to pursue your studies, I want you to know that you are not only contributing to your personal future, but you are also making a major contribution to the links that bring India and the U.S. together through people-to-people ties.”

Consul General Cynthia Haley noted: “The United States has some of the world’s finest educational institutions and we are seeing record numbers of visa applications.”

Since October 2013, a record number of students have applied for U.S. visa and issuances have increased by 40 percent as compared to the same period in 2013, the embassy said. Nearly 100,000 Indian students are currently studying in the U.S., it said.

According to the aspirants at the embassy, the flexible education system in the U.S. is what attracted them.

“I find the American higher education system to be much more flexible when compared to the system we have in place here. In U.S. , you get two years to decide the subject you want to do your major in but that is not the case here,” said Shaurya Dhankar, who was one of the students to get a visa.

Dhankar is headed to University of California – Los Angeles to pursue his under-graduate course in electrical and electronics engineering.

Agreed Kamakshi Bharadwaj, who too got her visa approved and was looking forward to the prospect of getting exposure to a new country and its culture.

“My uncle and aunt live in the U.S. and I have heard a lot about the country. I am now ready to experience it first hand,” said Bharadwaj, who would be leaving for George Mason University in Virginia in July to pursue under-graduate course in computer sciences.

With inputs from IANS.

Anti-Diabetic Drug, The Largest-Selling Medicine In India

By adopting the latest lifestyles many of the people have become prey to several diseases like diabetes. But now people can protect themselves from these diseases by using the latest anti-diabetic drug and it seems that this drug sale is flourishing. This anti-diabetic molecule has for the first time become the largest-selling formulation in the domestic pharma retail market. This latest anti-diabetic drug is also one of the most prescribed too, and it is a combination of glimepiride and metformin and it has dethroned the popular class of anti-infective medicines, led by widely-used medicine brands like GSK‘s Augmentin (a combination of amoxycillin and clavulanic acid) in May reports TNN.

The therapy, which generated revenue of 103 crore in May, is the first diabetes treatment to become the top-selling medication in the country. Even the analysts tracking the market said the anti-infective therapy had always been ranked on top. The primary reason behind the flourishing sales for the anti-diabetic molecule is its faster growth, as well as the anti-infective molecule coming under price control. Sales of Gluconorm, which consists of the combination of metformin and glimepiride, grew by 34.4 percent last month, versus about 4 percent for Augmentin.

AIOCD AWACS vice president Hari Natarajan noted that anti-infective therapies lost values because of price control, while anti-diabetic therapy sales are growing at a faster rate. The anti-diabetes market in India is growing at a rate of 20 percent annually, with metformin and glimepiride combination therapies comprising one-fourth of the market. Over last few years the sales of diabetes molecule have been climbing up and have shown a steady increase month on month from 97 crore in December. According to doctors due to the affordability and effectiveness the anti-diabetes combination is widely used.


“While metformin is the best drug to treat diabetes, combination therapy with glimepiride is required in most cases sooner or later. In India, this combination is most commonly-used since it is cheap and effective. Because of unabated diabetes, increasing use of this combined therapy is understandable”, says Dr Anoop Misra, director of Delhi-based Fortis-CDOC hospital for diabetes.


The sales of Augmentin the anti-infective molecule by GSK have been declining month on month, from 116 crore  in 2013 to 103 crore in May this year. According to a market player the growth of the anti-diabetic sub-group as against the other anti-diabetic medicines, could also be attributed to the negative news around widely-prescribed drug Pioglitazone which led to a huge fall in its sales. For the 12-month period ended May 2014, the combination of metformin and glimepiride generated Rs 1142 crore in sales, trailing the Rs 1329 crore amassed by the anti-infective combination of amoxycillin and clavulanic acid.

Less Educated Indian MPs in 16th Lok Sabha

In the 16th Lok Sabha election, the percentage of MPs with below matriculation education qualification has increased to six in this year’s election, compared to three percent in the previous Lok Sabha election, said a Policy Research Studies.

Uma Bharti


Union Minister for Water Resources, River Development and Ganga Rejuvenation, Uma Bharti is one such strong woman political leader who proved that despite low educational qualification, are still a great leader.

A firebrand leader and Hindutva mascot, Uma Bharti has studied only till the 5th standard mainly because of poor family background.
This is the second time that the saffron clad leader, often referred to as ‘sadhvi’, has become a Union minister in an NDA government. Bharti came to prominence during the Ayodhya Ram Janmabhoomi movement. She had served as Minister both in the state of Madhya Pradesh and as Union Minister in the Cabinet.

Lalubhai Babubhai Patel

Lok Sabha BJP MP from Daman and Diu state, Lalubhai Babubhai Patel is just 8th Pass and failed SSC Exam from Shree Somnath Kelvani Mandal High School Debhel in Daman. An active member of All India Backward Classes Employees Federation and Cultural Secretary, he was appointed to the Committee on Home Affairs. He has visited many countries like Dubai, Singapore and Thailand.

Jual Oram


Hailing from a poor tribal family at ‘Kendudihi’, a village in Orissa’s Sundargarh district, Jual Oram created history by becoming the first union Tribal Affairs minister of India.

Oram was a face-saver for BJP in 2014 Lok Sabha polls being the party’s lone winner from Odisha. Coming to his educational qualification, this Union Minister has just completed his Higher Secondary education and a Diploma in Electrical Engineering. A lover of sports who always remained concerned for the welfare of the poor and downtrodden, Oram had worked for about six years in a public sector company with his diploma in electrical engineering before he decided to join politics. He had also played a significant role in strengthening BJP’s organization in Odisha during his tenure as the state party unit president.

Kanwar Singh Tanwar


The Super-rich MP in 16th Lok Sabha, Kanwar Singh Tanwar, is one among the less educated parliamentarian who studied only till the 7th standard. A dropped out of Government Secondary School Fatehpur Beri, New Delhi, he is known to ride the “wave”. He joined Bahujan Samaj in 2008 when Mayawati was the soaring high in her political career and jump to Congress in 2012. With the UPA government going hayward and a Narendra Modi wave sweeping across the country, Tanwar switched himself to the BJP in February and landed a party ticket to contest the Lok Sabha polls from Amroha in UP with yoga guru Baba Ramdev’s backing.  With assets worth 150 crore, Tanwar is one of the richest MPs in India.



An actor—cum comedian and parliamentarian, Innocent who studied till 8th standard from SN School, in Kerala is one of the least educated politicos.

He won the 2014 Lok Sabha elections from Chalakudy Lok Sabha constituency (comprising of 3 assembly constituencies in Thrissur district and 4 assembly constituencies of Ernakulam district) in Thrissur district as an independent candidate supported by the Left Democratic Front. Apart from being a politician, he is one of the most successful and leading comedy actors of Malayalam cinema. He is noted for his witty mannerisms and dialogue delivery in the typical Thrissur accent that easily grabbed the attention of the masses.

Gopal Chinayya Shetty


BJP MP from Mumbai north Constituency Gopal Chinayya Shetty completed his education only till the 7th grade from Lady of Remedy High School, Poinsur, Mumbai in 1969. In the 16th Lok Sabha, he wins with a margin of 446582 against his immediate rival Sanjay Brijkishorlal Nirupam of INC. Shetty has 10 cases pending against him, including that of criminal intimidation, cheating and dishonestly inducing delivery of property and rioting. Prior to venturing into politics, Gopal Chinayya worked in Municipal Corporation.

Source – IndiaTV

Handsome FIFA Players #FIFA14 #WC2014

Long gone are the days when beauty and sports was not a perfect match. In the era of healthy living, you see some of the most stylish, fashionable and handsome players existing today. Undoubtedly, soccer, the game people are passionate about and more overwhelming response you see when it comes to viewing amazing players on the ground. Not alone these under mentioned players have a dominating and endless female following, but have males too desires for the looks they behold. Read on further to know who are best looking players of the FIFA World Cup 2014 and a probable good reason to watch the World Cup for.

Olivier Giround


Love to be photographed, the talented striker with his ground skills of mobility, technicality, and aerial prowess, is a catch for the eye with his personality.

He sports side-swept hairdo and bright charismatic blue eyes is a magneto. He is one of the handsome talents produced from France, and in 2012 joined Arsenal. Giround recently featured on the cover page of a French gay magazine, Tetu, conveying the world that he supports gay and does not differentiate between any forms of humans. His marriage in 2011 didn’t deter away women falling for him. Recently, with allegations of having an affair with an American model caused Olivier Giround to apologize publicly to his family on twitter.

Lionel Messi



Starting his professional career as early as 17 years, he is now considered as one of the best players in the world in the game of soccer.

Lionel Messi the handsome captain of Argentina football team is the only four times consecutive winner of the prestigious Ballon d’Or and has been on a spree of breaking many football records since the start of his career. The 5’7 tall player is well gifted with attractive features and a personality, women and teens deeply fall for. He also plays as a forward for La Liga club, FC Barcelona. His romantic life has been pretty cool and steady with his childhood sweetheart, Antonella Roccuzzo. Both grew up together in the same small town of Rosario. The couple has been blessed with a super cute boy named Thiago. Having more than million fans following him on Facebook, and many awards and recognitions to him, Lionel Messi is sure a heartthrob.

Cristiano Ronaldo


The heartthrob of millions across the world, the name of this 6’1 star crops up every time you think football.  Cristiano Ronaldo the stylish Portugal and Real Madrid F.C. player rules the world with his skills and his heart-warming charm. For the second time he received FIFA Ballon d’Or award for 2013.

This is just a gem in his glittering career. Currently, Ronaldo is the highest paid soccer-player in the world and topping up with all the glamorous advertising campaigns he has in hand. He is known to be a stylist and has been linked with many beauties including Maria Sharapova, he recently appeared on the latest cover of Vogue Espana along with his current girlfriend, model, Irina Shayk. He is the happy man with highest number of Facebook followers with more than 60 million likes.

Gerard Pique



The soccer stud and Shakira’s better half, Gerard Pique is a man who leaves a profound impression, be it on the field or off. Representing the strong and the reigning world champions Spain National team, he also plays for FC Barcelona. The boyish-looking handsome star is steady when it comes to victories. He won every major tournament including the Champions, the Premier Leagu, the world cup and the European Super Cup. Recently Gerard and Shakira were blessed with a boy named Milan.

Claudio Marchisio


The Italian man, Claudio Marchisio is stunningly handsome with his piercing captivating eyes and infective smile. As he does wonders on the field, he is a crowd gatherer. Blessed with playing prowess, his physique more than attractive and he quiet looks calm and cool.

He daunts a personality that brightens up the crowd with his mere presence. The opponents in 2014 world cup sure have not only his skills to battle out but the enchanting looks as well. His married status never lost him out to number of growing female fan following. He’s married to Roberta Sinopoli.

Neymar Junior


The opening match of FIFA world cup 2014 and the star from the winning team, Neymar Junior, the Brazilian contributed two important goals in the 3-1 victory against Croatia. Being just 22, he gathered much adoration and fan following through his skills and ability, packed with adorable and calmed looks. He is the fast rising star of soccer and is among the highly paid players; also daunted as next Pele. Currently he is featured on Vogue Brazil cover with Gisele gave him much female as well as male attention.

Basics of Pranayama #Yoga #Meditation

Bahya-abhyantar-stambha-vritti-desaa-kala Sankhyabhih patidtishto deergha-sukshmah.”
Yoga Sutras—Chap. II, Sa. 50

Pranayama is regarded lengthy or subtle according to its three components, the external, the internal and the steady; the retention processes are modified by the regulations of space, time and number.

When the breath is expired, it is Rechaka, the first kind of Pranayama. When the breath is drawn in, it is the second, termed Puraka. When it is suspended, it is the third kind, called Kumbhaka. Kumbhaka is retention of breath. Kumbhaka increases the period of life. It augments the inner spiritual force, vigour and vitality.

When the breath is expired, it is Rechaka, the first kind of Pranayama.When the breath is drawn in, it is the second, termed Puraka. When it is suspended, it is the third kind, called Kumbhaka. Kumbhaka is retention of breath. Kumbhaka increases the period of life. It augments the inner spiritual force, vigour and vitality. If you retain the breath for one minute, this one minute is added to your span of life.

Yogins by taking the breath to the Brahmarandhra at the top of the head and keeping it there, defeat the Lord of death, Yama, and conquer death. Chang Devlived for one thousand and four hundred years through the practice of Kumbhaka. Each of these motions in Pranayama, viz., Rechaka, Puraka and Kumbhaka, is regulated by space, time and number.

By space is meant the inside or outside of the body and the particular length or the breadth and also when the Prana is held in some particular part of the body. During expiration the distance to which breath is thrown outside varies in different individuals.


The distance varies during inspiration also. The length of the breath varies in accordance with the pervading Tattva. The length of the breath is respectively 12, 16, 4, 8, 0 fingers breadths according to the Tattvas,Prithvi, Apas,Tejas, Vayu or Akasa (earth, water, fire, air or ether). This is again external during exhalation and internal during inhalation.

Time is, the time of duration of each of these, which is generally counted by Matra, which corresponds to one second. Matra means a measure. By time is also meant how long the Prana should be fixed in a particular centre or part.

Number refers to the number of times the Pranayama is performed. The Yogic student should slowly take the number of Pranayamas to eighty at one sitting. He should have four sittings in the morning, afternoon, evening and midnight, or at 9 a.m., and should have thus 320 Pranayamas in all. The effect or fruit of Pranayama is Udghata or awakening of the sleeping Kundalini.

The chief aim of Pranayama is to unite the Prana with the Apana and take the united Pranayama slowly upwards towards the Kundalini is the source for all occult powers. The Pranayama is long or short according to the period of time, it is practiced. Just as water,thrown on a hot pan shrivels upon all sides as it is being dried up, so also air, moving in or out ceases its action by a strong effort of restraint (Kumbhaka) and stays within.

Vachaspati describes it is Measured by 36 Matras, is the first attempt(Udghata), which is mild. Twice that is the second, which is middling.Thrice that is the third, which is the intense. This is the Pranayama as measured by number.

The place of exhalation lies within 12 Angulas (inches) of the tip of nose. This is to be ascertained through a piece of reed or cotton. The place of inhalation ranges from the head down to the soles of the feet. This is to be ascertained through a sensation similar to the touch of an ant.

The place of Kumbhaka consists of the external and internal places of both exhalation and inhalation taken together, because the functions of the breath are capable of being held up at both these places. This is to be ascertained through the absence of the two indicatives noted above, in connection with exhalation and inhalation.

The specification of the three kinds of breath regulations, by all these three time, space and number is only optional. They are not to be understood as to be practised collectively, for in many Smritis we meet with passages, where the only specification mentioned with reference to the regulation of breath is that of time.


The fourth is restraining the Prana by directing it to external or internal object;Bahyabhyantara-vishayakshepi chaturthah (Yoga Sutras:11,50).

The third kind of Pranayama that is described in Sutra 50 of the Yoga Sutras, is practised only till the first Udghata is marked. This fourth Pranayama is carried further.

It concerns with the fixing of the Prana in the various lotuses (Padmas or Chakras) and taking it slowly, and slowly, step by step, and stage by stage to the last lotus in the head,where perfect Samadhi takes place. This is internal. Externally it takes into consideration the length of breath in accordance with the prevailing Tattva. Prana can be described either inside or outside.

By gradual mastery over the preliminary three kinds of Pranayama, the fourth kind comes in. In the third kind of Pranayama the sphere is not taken into consideration.

The stoppage of the breath occurs with one single effort and is then measured by space, time and number and thus becomes Dirgha (long) and sukshma (subtle). In the fourth variety,however the spheres of expiration and inspiration are ascertained. The different states are mastered by and by. The fourth variety is not practised all at once by a single effort like the third one.

On the other hand, it reaches different states of perfection, as it is being done.

After one stage is mastered, the next stage is taken up and practised. Then it goes in succession. The third is not preceded by measurements and is brought about by a single effort. The fourth is however preceded by the knowledge of the measurements, and is brought about by much effort.

This is the only difference. The conditions of time, space and number are applicable to this kind of Pranayama also.

Particular occult powers develop themselves at each stage of progress.

Three Types of Pranayama

There are three types of Pranayama, viz., Adhama, Madhyama and Uttama(inferior, middle and superior).

The Adhama Pranayama consists of 12 Matras, Madhyama consists of 24 Matras and the Uttama occupies a time of 32 Matras. This is for Puraka. The ratio between Puraka, Kumbhaka andRechaka is 1:4:2. Puraka is inhalation. Kumbhaka is retention. Rechaka is exhalation.

If you inhale for a period of 12 Matras you will have to make Kumbhaka for a period of 48 Matras. Then the time for Rechaka will be 24 Matras. This is for Adhama Pranayama. The same rule will apply to the other two varieties. First, practise for a month of Adhama Pranayama. Then practise Madhyama for three months. Then take up the Uttama variety.

Salute your Guru and Sri Ganesa as soon as you sit in the Asana. The time for Abhyasa is early morning 4 a.m., 10 a.m., evening 4 p.m., and night 10 p.m., or 12 p.m. As you advance in practice you will have to do 320 Pranayamas daily.

Sagarbha Pranayama is that Pranayama, which is attended with mental japa of any mantra, either Gayatri or Om. It is one hundred times more powerful than the Agarbha Pranayama, which is plain and unattended with any Japa.

Pranayama Siddhi depends upon the intensity of the efforts of the practitioner. An ardent enthusiastic student, with Parama Utsaha,Sahasa and Dridhata (zeal, cheerfulness and tenacity), can effect Siddhi(perfection) within six months; while a happy-go-lucky practitioner with Tandri and Alasya (drowsiness and laziness) will find no improvement even after eight or ten years. Plod on. Persevere with patience, faith,confidence, expectation, interest and attention. You are bound to succeed. Nil desperandum Never despair.

   The Vedantic Kumbhaka

Being without any distraction and with a calm mind, one should practice Pranayama. Both expiration and inspiration should be stopped. The practitioner should depend solely on Brahman; that is the highest aim of life. The giving out of all external objects, is said to be Rechaka. The taking in of the spiritual knowledge of Sastras, is said to be Puraka, and the keeping to oneself of such knowledge is said to be Kumbhaka. He is an emancipated person who practises his Chitta thus. There is no doubt about it.

Through Kumbhaka the mind should always be taken up and through Kumbhaka alone it should be filled up within. It is only through Kumbhaka that Kumbhaka should be firmly mastered. Within it, is Parama Siva. At first in his Brahmagranthi there is produced soon a hole or passage. Then having pierced Brahmagranthi, he pierces Vishnugranthi,then he pierces Rudragranthi, then the Yogin attains his liberation through the religious ceremonies, performed in various births, through the grace of Gurus and Devatas and through the practice of Yoga.

   Pranayama for Nadi-Suddhi

The Vayu cannot enter the Nadis if they are full of impurities.Therefore, first of all, they should be purified and then Pranayama should be practised. The Nadis are purified by two processes, viz.,Samanu and Nirmanu. The Samanu is done by a mental process with Bija Mantra. The Nirmanu is done by physical cleansing or the Shatkarmas.

1. Sit on Padmasana. Meditate on the Bijakshara of Vayu (Yam) which is of smoke colour. Inhale through the left nostril. Repeat the Bijakshara 16 times. This is Puraka. Retain the breath till you repeat the Bija 64 times. This is Kumbhaka. Then exhale through the right nostril very very slowly till you repeat the Bijakshara 32 times.

2. The navel is the seat of Agnitattva. Meditate on this Agnitattva.Then draw the breath through the right nostril repeating 16 times the Agni Bija (Ram). Retain the breath, till you count the Bija 64 times.Then exhale slowly through the left nostril till you repeat mentally theBija letter 32 times.

3. Fix the gaze at the tip of the nose. Inhale through the left nostril repeating the Bija (Tham) 16 times. Retain the breath till you repeat the Bija (Tham) 64 times. Now imagine that the nectar that flows from the moon, runs through all the vessels of the body and purifies them. Then exhale slowly through right nostril till you repeat the Prithvi Bija (Lam) 32 times. The Nadis are purified nicely by the practice of the above three kinds of Pranayama by sitting firmly in your usual posture.

   Mantra During Pranayama

The Mantra for repetition during the practice of Pranayama is laid down in the Isvara Gita: When the aspirant holding his breath repeats the Gayatri thrice, together with even Vyahritis in the beginning, the Siras at the end and the pranava, one at both ends of it, this is, what is called the regulation of breath.

Yogi Yajnavalkya, on the other hand, declares thus: “The upward breath and the downward breath, having been restrained, regulation of breath is to be practised by means of the Pranava (!) with due regard to the unit of measure of the Mantra.

This repetition of the Pranava alone, is meant for the Paramahamsa Sannyasins. It has been declared in the Smritis, that ordinary contemplation is to be practised, through the inhalation and other stages of breath-regulation at ones navel, heart and forehead, with reference to the forms of Brahma, Vishnu and Siva respectively. For the Paramahamsa however, the only object of contemplation has been declared to be Brahman. The self-controlled ascetic is to contemplate upon the supreme Brahman, by means of the Pranava, declares the Sruti.

   Exercise No. 1

1. Sit on Padmasana.

2. Close your eyes.

3. Concentrate on Trikuti (the space between the two eye-brows).

4. Close the right nostril with your rightthumb.

5. Inhale slowly through the left nostril as long as you can do it with comfort.

6. Then exhale very very slowly through the same nostril. Do twelve times. This is one round.

7. Then inhale through the right nostril by closing the left nostril with your right ring and little fingers and exhale very slowly through the same nostril.

Do twelve times. This is one round. Do not make any sound during inhalation and exhalation. Repeat your Ishta Mantra during the  practice. In the second week of practice, do two rounds, in the third week, three rounds. Take rest for two minutes when one round is over. If you take a few normal breaths, when one round is over, that will give you sufficient rest and you will be fresh for the next round. There is no Kumbhaka in this exercise. You can increase the number of rounds according to your strength and capacity.

   Exercise No. 2

Inhale through both the nostrils slowly and gently. Do not retain the breath. Then exhale slowly. Do 12 times. This will constitute one round.

You can do 2 or 3 rounds according to your capacity and strength and time at your disposal.

   Exercise No. 3

1. Sit on your Asana.

2. Close the right nostril with your right thumb. Then inhale slowly through your left nostril.

3. Close the left nostril with your right ring and little fingers and open the right nostril by removing the right thumb. Exhale very slowly through the right nostril.

4. Then draw the air through the right nostril as long as you can do it with comfort and exhale through the left nostril by removing the right ring and little fingers.

There is no Kumbhaka in this Pranayama. Repeat the process 12 times. This will constitute one round.

   Exercise No. 4

1. Meditate that the single letter, the Supreme light Pranava or OM is the origin or source of the three letters A, U and M.

2. Inhale the air through Ida or left nostril for the space of 16 Matras (seconds), meditate on the letter A during that time; retain the air for the space of 64 Matras, meditate on the letter U during the time; exhale through the right nostril for the space of 32 Matras and meditate on the letter M during that time.

3. Practice this again and again in the above order.

4. Begin with 2 or 3 times and gradually increase the number to 20 or 30 times according to your capacity and strength. To begin with, keep the ratio 1:4:2. Gradually increase the ratio to 16:64:32.

Deep Breathing Exercise

Each deep breathing consists of a very full inhalation, through the nose and a deep, steady exhalation also, through the nose.

Inhale slowly as much as you can do. Exhale slowly as much as you can do. During inhalation, observe the following rules:

1. Stand up. Place the hands on the hips, the elbows will be out and not forced backward. Stand at ease.

2. Lengthen the chest straight upwards. Press the hip bones with the hands in downward direction. A vacuum will be formed by this act and the air will rush in of its own accord.

3. Keep the nostrils wide open. Do not use the nose as a suction pump. It should serve as a passive passage for both the inhaled and the exhaled air. Do not make any sound when you inhale and exhale. Remember that correct breathing is noiseless.

4. Stretch the whole upper part of the trunk.

5. Do not arch the upper chest into a cramped position. Keep the abdomen naturally relaxed.

6. Do not bend the head far backwards. Do not draw the abdomen inwards.Do not force the shoulders back. Lift the shoulders up.

During the exhalation observe the following rules carefully:

1. Allow the ribs and the whole upper part of the trunk to sink down

2. Draw the lower ribs and abdomen upwards—slowly.

3. Do not bend the body too much forward. Arching of the chest should be avoided. Keep the head, neck and trunk in a straight line. Contract the chest. Do not breathe the air out through the mouth. Exhale very, very slowly without producing any noise.

4. Expiration simply takes place by relaxing the inspiratory muscles. The chest falls down by its own weight and expels the air out through the nose.

5. In the beginning, do not retain the breath after inhalation. When the process of inhalation is over begin exhalation at once. When you have sufficiently advanced in your practice, you can slowly retain the breath from five seconds to one minute according to your capacity.

6. When one round of three deep breathings is over, you can take a little rest, Respiratory pause by taking a few normal breaths. Then start the second round. During the pause, stand still in a comfortable position with hands on hips. The number of rounds can be fixed according to the capacity of the practitioner. Do 3 or 4 rounds and increase one round every week. Deep breathing is only a variety of Pranayama.


Author – Swami Sivananda

Innovative Ways Gold Is Smuggled In India

Indians have for centuries been obsessed with gold and as such smuggling this precious metal is spreading like wild fires. So, when it comes to sneaking gold into the country, Gold traders in India are now probably getting more and more innovative. This has increased after facing with heavy custom duty on gold imports by the government. Most of the traders are believed to be sneaking in gold through unexpected mediums.

Women Smuggler 

These days, women are used to smuggle gold in the country. The smugglers chose the easiest and safest way of smuggling in gold that is in the form of jewellery.


The official said, “The smugglers started using women as carriers. We started noticing passengers, especially women, wearing too much jewellery. But we can’t check every passenger and many of them still manage to clear the Customs,” reports Hindustan Times. Most recently, airport officials nabbed a woman who was traveling from Dubai to Delhi in Spice Jet flight at IGIT airport. Around 900 grams of gold was recovered from her underwear whose worth is 25.02 lakh in the international market.

Body Parts Deployed

Did you ever wonder that body parts too are deployed for smuggling gold? Yes, it is definitely used.


From travelers loaded head-to-toe in jewelry to passengers who conceal carbon-wrapped gold pieces in their bodies, such method is one of the unique ways how this yellow metal are smuggled in the country. In 2013, a man, traveling from Air India flight from Dubai to Kerala was nabbed by custom officials at Kokijhod airport of Kerala for hiding 800 grams of gold in his colon.  As per the official report, the seized gold was worth 25 lakh.

A flower vase

Customs officials have discovered hidden gold in the most unlikely places like a simple flower vase. This was brought by a passenger from the Gulf and turned out to have four sheets of gold weighing a little less than a kilogram hidden inside. Searching for hidden gold among the luggage of hundreds of passengers is akin to hunting for a needle in a haystack, said the Customs officials.

Gold loaded cartons

Just some weeks back, Customs officials stumbled upon yet another innovative smuggler. He tried to smuggle in gold in the form of pins stapled on cartons. The incident has now made the Customs department more vigilant and they are now treating this latest episode as a case study.


In one of the instances, gold weighing 440 gm worth 11 lakh was found hidden under a carton carried by Abdul Mohammed and another flyer Shaikh Tahoor had stashed 3 gold bars inside his socks and 4 bars inside his cell phone battery pocket. The gold carried by Tahoor weighed 816gm valued at 20.51 lakh, said the Customs officials. Abdul Sattar aroused the suspicion of customs officers at the Indira Gandhi International Airport in New Delhi. The three cardboard boxes that he had brought along had an unusually high number of stapler pins. Though they were painted grey, it took the officers little time to realize they were made of gold. Weighing 6 grams each, the pins were 754 grams of gold, worth 20 lakh.


Recently, the customs officers seized around 8 kg gold worth 1.9 crores from as many as 10 passengers who were aboard the Singapore-Chennai-Mumbai Air India flight. In another instance, gold biscuits were found hidden inside a consignment of mobile phones at the NSCBI airport in Kolkata.


And also the 40 Battalion of the Border Security Force (BSF) confiscated 2.8 kg of the precious metal hidden inside the tyres of a bicycle. The haul was valued at over 82 lakh.
“Gold and narcotics operate as two different syndicates but gold smuggling has become more profitable and fashionable,” said Kiran Kumar Karlapu, an official at Mumbai’s Air Intelligence Unit. He further added, “There has been a several-fold increase in gold smuggling this year after restrictions from the government, which has left narcotics behind,” reports Hindu.

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