One of the all-around yoga exercises is the 12-step salute to the sun. Do it once or twice when you get up in the morning to help relieve stiffness and invigorate the body. Multiple repetitions at night will help you to relax; insomniacs often find that six to 12 rounds help them fall asleep.
1. Stand with your feet slightly apart, palms together, thumbs against your chest.
2. Inhale deeply while slowly raising your hands over your head, and bend back as far as possible, while tightening your buttocks. Hold for three seconds.
3. Slowly exhale and bend forward, keeping your knees straight, until your fingers touch the floor outside your feet. (If you can't touch the floor, go as close as you can.) Bring your head in toward your knees.
4. Slowly inhale, bend your knees, and if your fingertips aren't outside your feet on the floor, place them there. Slide your right foot back as far as you can go, with the right knee an inch or so off the floor, (a lunge position). Now look up as high as possible, arching your back.
5. Before exhaling again, slide your left foot back until it is beside the right one, and with your weight supported on your palms and toes, straighten both legs so that your body forms a flat plane. Make sure your stomach is pulled in.
6. Slowly exhale, bend both knees to the floor, bend with your hips in the air, lower your chest and forehead to the floor.
7. Now inhale slowly and look up, bending your head back, then raising it, followed by your upper chest, then lower chest. Your lower body - from the navel down - should be on the floor, and your elbows should be slightly bent. Hold for three to five seconds.
8. Exhale slowly and raise your hips until your feet and palms are flat on the floor and your arms and legs are straight in an inverted V position.
9. Inhale slowly and bring your right foot forward as in position 4. The foot should be flat on the floor between your fingertips. The left leg should be almost straight behind you, with its knee slightly off the floor. Raise your head, look up, and arch your back.
10. Slowly exhale and bring your left foot forward next to your right one. Straighten your legs and stand, trying to keep your fingertips on the floor, and try to touch your head to your knees as in position 3.
11. Slowly inhale, raise your arms up and stretch back as in position 2. Don't forget to tighten your buttocks. Hold for three seconds.
12. Slowly exhale, lowering your arms to your sides. Relax. Repeat the series.
An All-Around Yoga Exercise: 12-Step Salute to the Sun
One of the all-around yoga exercises is the 12-step salute to the sun. Do it once or twice when you get up in the morning to help relieve stiffness and invigorate the body. Multiple repetitions at night will help you to relax; insomniacs often find that six to 12 rounds help them fall asleep.
1. Stand with your feet slightly apart, palms together, thumbs against your chest.
2. Inhale deeply while slowly raising your hands over your head, and bend back as far as possible, while tightening your buttocks. Hold for three seconds.
3. Slowly exhale and bend forward, keeping your knees straight, until your fingers touch the floor outside your feet. (If you can't touch the floor, go as close as you can.) Bring your head in toward your knees.
4. Slowly inhale, bend your knees, and if your fingertips aren't outside your feet on the floor, place them there. Slide your right foot back as far as you can go, with the right knee an inch or so off the floor, (a lunge position). Now look up as high as possible, arching your back.
5. Before exhaling again, slide your left foot back until it is beside the right one, and with your weight supported on your palms and toes, straighten both legs so that your body forms a flat plane. Make sure your stomach is pulled in.
6. Slowly exhale, bend both knees to the floor, bend with your hips in the air, lower your chest and forehead to the floor.
7. Now inhale slowly and look up, bending your head back, then raising it, followed by your upper chest, then lower chest. Your lower body - from the navel down - should be on the floor, and your elbows should be slightly bent. Hold for three to five seconds.
8. Exhale slowly and raise your hips until your feet and palms are flat on the floor and your arms and legs are straight in an inverted V position.
9. Inhale slowly and bring your right foot forward as in position 4. The foot should be flat on the floor between your fingertips. The left leg should be almost straight behind you, with its knee slightly off the floor. Raise your head, look up, and arch your back.
10. Slowly exhale and bring your left foot forward next to your right one. Straighten your legs and stand, trying to keep your fingertips on the floor, and try to touch your head to your knees as in position 3.
11. Slowly inhale, raise your arms up and stretch back as in position 2. Don't forget to tighten your buttocks. Hold for three seconds.
12. Slowly exhale, lowering your arms to your sides. Relax. Repeat the series.
1. Stand with your feet slightly apart, palms together, thumbs against your chest.
2. Inhale deeply while slowly raising your hands over your head, and bend back as far as possible, while tightening your buttocks. Hold for three seconds.
3. Slowly exhale and bend forward, keeping your knees straight, until your fingers touch the floor outside your feet. (If you can't touch the floor, go as close as you can.) Bring your head in toward your knees.
4. Slowly inhale, bend your knees, and if your fingertips aren't outside your feet on the floor, place them there. Slide your right foot back as far as you can go, with the right knee an inch or so off the floor, (a lunge position). Now look up as high as possible, arching your back.
5. Before exhaling again, slide your left foot back until it is beside the right one, and with your weight supported on your palms and toes, straighten both legs so that your body forms a flat plane. Make sure your stomach is pulled in.
6. Slowly exhale, bend both knees to the floor, bend with your hips in the air, lower your chest and forehead to the floor.
7. Now inhale slowly and look up, bending your head back, then raising it, followed by your upper chest, then lower chest. Your lower body - from the navel down - should be on the floor, and your elbows should be slightly bent. Hold for three to five seconds.
8. Exhale slowly and raise your hips until your feet and palms are flat on the floor and your arms and legs are straight in an inverted V position.
9. Inhale slowly and bring your right foot forward as in position 4. The foot should be flat on the floor between your fingertips. The left leg should be almost straight behind you, with its knee slightly off the floor. Raise your head, look up, and arch your back.
10. Slowly exhale and bring your left foot forward next to your right one. Straighten your legs and stand, trying to keep your fingertips on the floor, and try to touch your head to your knees as in position 3.
11. Slowly inhale, raise your arms up and stretch back as in position 2. Don't forget to tighten your buttocks. Hold for three seconds.
12. Slowly exhale, lowering your arms to your sides. Relax. Repeat the series.
Best CRICKETplayer OF 2009
Reliance Mobile ICC Player Rankings
The Official Rankings for International Cricket
The Reliance Mobile ICC Player Rankings are the official guide to the relative merits of batsmen, bowlers and all-rounders in Test match and ODI cricket.
We hope you enjoy the site.
Top 10 Test Batsmen
ID Rat. Name Nat.
1 863 V. Sehwag IND
2 842 H.M. Amla SA
3 836 D.P.M.D. Jayawardena SL
4 835 K.C. Sangakkara SL
5 824 G. Gambhir IND
6 805 M.J. Clarke AUS
6 805 S.R. Tendulkar IND
8 790 J.H. Kallis SA
9 786 G.C. Smith SA
10 783 R.T. Ponting AUS
Top 100
Top 10 Test Bowlers
ID Rat. Name Nat.
1 867 D.W. Steyn SA
2 780 M.G. Johnson AUS
3 757 Mohammad Asif PAK
4 752 M. Muralidaran SL
5 732 G.P. Swann ENG
6 729 Zaheer Khan IND
7 712 Harbhajan Singh IND
8 673 S.C.J. Broad ENG
9 668 S.R. Clark AUS
10 660 M. Morkel SA
Top 100
Top 10 ODI Batsmen
ID Rat. Name Nat.
1 827 M.S. Dhoni IND
2 809 M.E.K. Hussey AUS
3 766 S.R. Tendulkar IND
4 759 A.B. de Villiers SA
5 739 R.T. Ponting AUS
6 722 G.C. Smith SA
7 714 C.H. Gayle WI
7 714 S. Chanderpaul WI
9 701 K.C. Sangakkara SL
10 697 V. Sehwag IND
Top 100
Top 10 ODI Bowlers
ID Rat. Name Nat.
1 761 D.L. Vettori NZ
2 701 R.W. Price ZIM
3 700 Shakib Al Hasan BAN
4 682 K.M.D.N. Kulasekara SL
5 675 K.D. Mills NZ
6 648 Harbhajan Singh IND
7 646 S.C.J. Broad ENG
8 642 S.E. Bond NZ
9 641 J.D.P. Oram NZ
10 639 Shahid Afridi PAK
Top 100
Reliance Mobile ICC Rankings
The Official Rankings for International Cricket!
The Official Rankings for International Cricket
The Reliance Mobile ICC Player Rankings are the official guide to the relative merits of batsmen, bowlers and all-rounders in Test match and ODI cricket.
We hope you enjoy the site.
Top 10 Test Batsmen
ID Rat. Name Nat.
1 863 V. Sehwag IND
2 842 H.M. Amla SA
3 836 D.P.M.D. Jayawardena SL
4 835 K.C. Sangakkara SL
5 824 G. Gambhir IND
6 805 M.J. Clarke AUS
6 805 S.R. Tendulkar IND
8 790 J.H. Kallis SA
9 786 G.C. Smith SA
10 783 R.T. Ponting AUS
Top 100
Top 10 Test Bowlers
ID Rat. Name Nat.
1 867 D.W. Steyn SA
2 780 M.G. Johnson AUS
3 757 Mohammad Asif PAK
4 752 M. Muralidaran SL
5 732 G.P. Swann ENG
6 729 Zaheer Khan IND
7 712 Harbhajan Singh IND
8 673 S.C.J. Broad ENG
9 668 S.R. Clark AUS
10 660 M. Morkel SA
Top 100
Top 10 ODI Batsmen
ID Rat. Name Nat.
1 827 M.S. Dhoni IND
2 809 M.E.K. Hussey AUS
3 766 S.R. Tendulkar IND
4 759 A.B. de Villiers SA
5 739 R.T. Ponting AUS
6 722 G.C. Smith SA
7 714 C.H. Gayle WI
7 714 S. Chanderpaul WI
9 701 K.C. Sangakkara SL
10 697 V. Sehwag IND
Top 100
Top 10 ODI Bowlers
ID Rat. Name Nat.
1 761 D.L. Vettori NZ
2 701 R.W. Price ZIM
3 700 Shakib Al Hasan BAN
4 682 K.M.D.N. Kulasekara SL
5 675 K.D. Mills NZ
6 648 Harbhajan Singh IND
7 646 S.C.J. Broad ENG
8 642 S.E. Bond NZ
9 641 J.D.P. Oram NZ
10 639 Shahid Afridi PAK
Top 100
Reliance Mobile ICC Rankings
The Official Rankings for International Cricket!
Best CRICKETplayer OF 2009
Reliance Mobile ICC Player Rankings
The Official Rankings for International Cricket
The Reliance Mobile ICC Player Rankings are the official guide to the relative merits of batsmen, bowlers and all-rounders in Test match and ODI cricket.
We hope you enjoy the site.
Top 10 Test Batsmen
ID Rat. Name Nat.
1 863 V. Sehwag IND
2 842 H.M. Amla SA
3 836 D.P.M.D. Jayawardena SL
4 835 K.C. Sangakkara SL
5 824 G. Gambhir IND
6 805 M.J. Clarke AUS
6 805 S.R. Tendulkar IND
8 790 J.H. Kallis SA
9 786 G.C. Smith SA
10 783 R.T. Ponting AUS
Top 100
Top 10 Test Bowlers
ID Rat. Name Nat.
1 867 D.W. Steyn SA
2 780 M.G. Johnson AUS
3 757 Mohammad Asif PAK
4 752 M. Muralidaran SL
5 732 G.P. Swann ENG
6 729 Zaheer Khan IND
7 712 Harbhajan Singh IND
8 673 S.C.J. Broad ENG
9 668 S.R. Clark AUS
10 660 M. Morkel SA
Top 100
Top 10 ODI Batsmen
ID Rat. Name Nat.
1 827 M.S. Dhoni IND
2 809 M.E.K. Hussey AUS
3 766 S.R. Tendulkar IND
4 759 A.B. de Villiers SA
5 739 R.T. Ponting AUS
6 722 G.C. Smith SA
7 714 C.H. Gayle WI
7 714 S. Chanderpaul WI
9 701 K.C. Sangakkara SL
10 697 V. Sehwag IND
Top 100
Top 10 ODI Bowlers
ID Rat. Name Nat.
1 761 D.L. Vettori NZ
2 701 R.W. Price ZIM
3 700 Shakib Al Hasan BAN
4 682 K.M.D.N. Kulasekara SL
5 675 K.D. Mills NZ
6 648 Harbhajan Singh IND
7 646 S.C.J. Broad ENG
8 642 S.E. Bond NZ
9 641 J.D.P. Oram NZ
10 639 Shahid Afridi PAK
Top 100
Reliance Mobile ICC Rankings
The Official Rankings for International Cricket!
The Official Rankings for International Cricket
The Reliance Mobile ICC Player Rankings are the official guide to the relative merits of batsmen, bowlers and all-rounders in Test match and ODI cricket.
We hope you enjoy the site.
Top 10 Test Batsmen
ID Rat. Name Nat.
1 863 V. Sehwag IND
2 842 H.M. Amla SA
3 836 D.P.M.D. Jayawardena SL
4 835 K.C. Sangakkara SL
5 824 G. Gambhir IND
6 805 M.J. Clarke AUS
6 805 S.R. Tendulkar IND
8 790 J.H. Kallis SA
9 786 G.C. Smith SA
10 783 R.T. Ponting AUS
Top 100
Top 10 Test Bowlers
ID Rat. Name Nat.
1 867 D.W. Steyn SA
2 780 M.G. Johnson AUS
3 757 Mohammad Asif PAK
4 752 M. Muralidaran SL
5 732 G.P. Swann ENG
6 729 Zaheer Khan IND
7 712 Harbhajan Singh IND
8 673 S.C.J. Broad ENG
9 668 S.R. Clark AUS
10 660 M. Morkel SA
Top 100
Top 10 ODI Batsmen
ID Rat. Name Nat.
1 827 M.S. Dhoni IND
2 809 M.E.K. Hussey AUS
3 766 S.R. Tendulkar IND
4 759 A.B. de Villiers SA
5 739 R.T. Ponting AUS
6 722 G.C. Smith SA
7 714 C.H. Gayle WI
7 714 S. Chanderpaul WI
9 701 K.C. Sangakkara SL
10 697 V. Sehwag IND
Top 100
Top 10 ODI Bowlers
ID Rat. Name Nat.
1 761 D.L. Vettori NZ
2 701 R.W. Price ZIM
3 700 Shakib Al Hasan BAN
4 682 K.M.D.N. Kulasekara SL
5 675 K.D. Mills NZ
6 648 Harbhajan Singh IND
7 646 S.C.J. Broad ENG
8 642 S.E. Bond NZ
9 641 J.D.P. Oram NZ
10 639 Shahid Afridi PAK
Top 100
Reliance Mobile ICC Rankings
The Official Rankings for International Cricket!
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Free cPanel Web Hosting
Founded in December 2006, 000webhost.com has a trusted free hosting members base of over 60,000 members and still counting! Offering professional quality hosting, support, uptime and reliability, we have a great community of webmasters, you'd love to be a part of!
Register now and get it all free:
*** 1500 MB of disk space
*** 100 GB of data transfer
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*** cPanel control panel
*** Website Builder
*** Absolutely no advertising!
Join us now: http://www.000webhost.com/136576.html
«Avatar (2009)»
Avatar (2009)
| Release Date: | Dec 2009 |
|---|---|
| Genres: | Action / Adventure / Sci-Fi / Thriller |
| Awards: | Nominated for 4 Golden Globes. Another 9 nominations |
| Runtime: | 162 min. |
| Cast: | Cast: Sam Worthington (Jake Sully), Zoe Saldana (Neytiri), Sigourney Weaver (Dr. Grace Augustine), Stephen Lang (Colonel Miles Quaritch), Michelle Rodriguez (Trudy Chacon), Giovanni Ribisi (Parker Selfridge), Joel Moore (Norm Spellman), CCH Pounder (Moat), Wes Studi (Eytukan), Laz Alonso (Tsu'tey), Dileep Rao (Dr. Max Patel), Matt Gerald (Corporal Lyle Wainfleet), Sean Anthony Moran (Private Fike), Jason Whyte (Cryo Vault Med Tech), Scott Lawrence (Venture Star Crew Chief), Kelly Kilgour (Lock Up Trooper), James Pitt (Shuttle Pilot), Sean Patrick Murphy (Shuttle Co-Pilot), Peter Dillon (Shuttle Crew Chief), Kevin Dorman (Tractor Operator), Kelson Henderson (Dragon Gunship Pilot), David Van Horn (Dragon Gunship Gunner), Jacob Tomuri (Dragon Gunship Navigator), Michael Blain-Rozgay (Suit #1), Jon Curry (Suit #2), Julene Renee (Ambient Room Tech), Luke Hawker (Ambient Room Tech), Woody Schultz (Ambient Room Tech), Peter Mensah (Horse Clan Leader), Sonia Yee (Link Room Tech), Ilram Choi (Basketball Avatar), Kyla Warren (Na'vi Child), Dean Knowsley (Samson Pilot (uncredited)), Nikie Zambo (Na'vi) |
Storyline
When his brother is killed in battle, paraplegic Marine Jake Sully decides to take his place in a mission on the distant world of Pandora. There he learns of greedy corporate figurehead Parker Selfridge's intentions of driving off the native humanoid "Na'vi" in order to mine for the precious material scattered throughout their rich woodland. In exchange for the spinal surgery that will fix his legs, Jake gathers intel for the cooperating military unit spearheaded by gung-ho Colonel Quaritch, while simultaneously attempting to infiltrate the Na'vi people with the use of an "avatar" identity. While Jake begins to bond with the native tribe and quickly falls in love with the beautiful alien Neytiri, the restless Colonel moves forward with his ruthless extermination tactics, forcing the soldier to take a stand - and fight back in an epic battle for the fate of Pandora.
Write 3 small reviews of the movies in comments and Download it Free!
«Avatar (2009)»
Avatar (2009)
| Release Date: | Dec 2009 |
|---|---|
| Genres: | Action / Adventure / Sci-Fi / Thriller |
| Awards: | Nominated for 4 Golden Globes. Another 9 nominations |
| Runtime: | 162 min. |
| Cast: | Cast: Sam Worthington (Jake Sully), Zoe Saldana (Neytiri), Sigourney Weaver (Dr. Grace Augustine), Stephen Lang (Colonel Miles Quaritch), Michelle Rodriguez (Trudy Chacon), Giovanni Ribisi (Parker Selfridge), Joel Moore (Norm Spellman), CCH Pounder (Moat), Wes Studi (Eytukan), Laz Alonso (Tsu'tey), Dileep Rao (Dr. Max Patel), Matt Gerald (Corporal Lyle Wainfleet), Sean Anthony Moran (Private Fike), Jason Whyte (Cryo Vault Med Tech), Scott Lawrence (Venture Star Crew Chief), Kelly Kilgour (Lock Up Trooper), James Pitt (Shuttle Pilot), Sean Patrick Murphy (Shuttle Co-Pilot), Peter Dillon (Shuttle Crew Chief), Kevin Dorman (Tractor Operator), Kelson Henderson (Dragon Gunship Pilot), David Van Horn (Dragon Gunship Gunner), Jacob Tomuri (Dragon Gunship Navigator), Michael Blain-Rozgay (Suit #1), Jon Curry (Suit #2), Julene Renee (Ambient Room Tech), Luke Hawker (Ambient Room Tech), Woody Schultz (Ambient Room Tech), Peter Mensah (Horse Clan Leader), Sonia Yee (Link Room Tech), Ilram Choi (Basketball Avatar), Kyla Warren (Na'vi Child), Dean Knowsley (Samson Pilot (uncredited)), Nikie Zambo (Na'vi) |
Storyline
When his brother is killed in battle, paraplegic Marine Jake Sully decides to take his place in a mission on the distant world of Pandora. There he learns of greedy corporate figurehead Parker Selfridge's intentions of driving off the native humanoid "Na'vi" in order to mine for the precious material scattered throughout their rich woodland. In exchange for the spinal surgery that will fix his legs, Jake gathers intel for the cooperating military unit spearheaded by gung-ho Colonel Quaritch, while simultaneously attempting to infiltrate the Na'vi people with the use of an "avatar" identity. While Jake begins to bond with the native tribe and quickly falls in love with the beautiful alien Neytiri, the restless Colonel moves forward with his ruthless extermination tactics, forcing the soldier to take a stand - and fight back in an epic battle for the fate of Pandora.
Write 3 small reviews of the movies in comments and Download it Free!
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