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Vamshi
Attractive personality. Sexy. Affectionate. Shy and reserved. Secretive. Naturally honest, generous and sympathetic. Loves peace and serenit
Attractive personality. Sexy. Affectionate. Shy and reserved. Secretive. Naturally honest, generous and sympathetic. Loves peace and serenit
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Today we’re making the Nik Collection available to everyone, for free.

Photo enthusiasts all over the world use the Nik Collection to get the best out of their images every day. As we continue to focus our long-term investments in building incredible photo editing tools for mobile, including Google Photos and Snapseed, we’ve decided to make the Nik Collection desktop suite available for free, so that now anyone can use it.

The Nik Collection is comprised of seven desktop plug-ins that provide a powerful range of photo editing capabilities -- from filter applications that improve color correction, to retouching and creative effects, to image sharpening that brings out all the hidden details, to the ability to make adjustments to the color and tonality of images.

Starting March 24, 2016, the latest Nik Collection will be freely available to download: Analog Efex Pro, Color Efex Pro, Silver Efex Pro, Viveza, HDR Efex Pro, Sharpener Pro and Dfine. If you purchased the Nik Collection in 2016, you will receive a full refund, which we’ll automatically issue back to you in the coming days.

We’re excited to bring the powerful photo editing tools once only used by professionals to even more people now. 

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GOOD DAY TO  ALL  MY DEAR FRIENDS
HOW TO  STRENGTHEN YOUR BACK WITH YOGA ND BACK EXERCISE

3 steps for a stronger back, plus 3 poses to alleviate lower back pain

Whether you’re a casual yogi or a fitness fanatic, a strong, flexible back will always be the basis of your comfort and health. When our hectic lifestyles force us to spend too much time in front of a computer screen or behind the wheel of the car, it’s easy to develop a bad back. With this step-by-step guide to back-strengthening yoga, you’ll soon be on your way to fighting back pain, discomfort and stress.
Step 1: Develop a workout and stick to it

The key to building up your back muscles is a regular yoga workout custom-built to target those problem areas. If you suffer from serious back pain, start with some simple, gentle stretches until you build up flexibility and confidence.

Step 2: Use your hips to build back support

Don’t forget that back pain or discomfort is often caused by weak hips and hamstrings. Here's an exercise to build hip and hamstring strength:

Stand with your shoulders back and your neck straight in a Mountain Pose. You should feel comfortable and stable.
Take several deep breaths.
Step back with your left foot and turn it 90 degrees, opening out your body.
With your legs straight, slowly bring your right hand toward the floor and raise your left arm above your head to enter a Triangle Pose.
Feel the gentle pull in your hamstrings and hold for a few breaths.
Repeat for the opposite side.

Step 3: Flex your back with Cat-Cow Pose

Another quick and effective yoga pose for back pain is the Cat-Cow Pose, which can be done several times a day to help build up back flexibility:

Get down on all fours on your yoga mat, looking at the ground to align your neck with your spine.
Push down your abdomen, and bring your head up to look at the ceiling.
Breathe out as you round your back and drop your head to gaze at your navel.
As with all back-strengthening yoga moves, ensure that you move slowly and deliberately — never force your muscles if you feel uncomfortable. Take it slow, be committed and you’ll soon feel your back loosening up as your flexibility improves and your discomfort fades.

Top 3 yoga poses for relieving lower back pain

If you suffer from lower back pain, everyday tasks like driving can be very uncomfortable. With simple yoga poses, you can build up your strength and flexibility as you work toward relaxation and blissful back-pain relief.

Child’s Pose

From Cat-Cow Pose, try moving into Child’s Pose, which will gently counter-stretch your lower back and help release any tension.

With your back arched in Cat position, keep your hands placed flat on the floor in front of you as you move your body back to rest on your knees with your head down.
Hold for a few breaths as you feel the stretch loosening up your lower back.
Cobra Pose

This pose, great for back pain relief, can be added to a yoga routine along with the two poses above.

Kneeling in Child’s Pose with your arms stretched out in front, raise your head and move your body forward between your arms.
Keep your elbows and your feet flat on the floor, and bring your hips down.
Without pushing on your arms, raise your head and shoulders to look straight ahead, and hold for a few breaths.
Thread the Needle Pose

To really target the source of your back pain, you can’t beat Thread the Needle Pose.

Lie on your back with your knees up, and your feet and shoulders touching the floor.
Place your right foot over your left thigh, then reach your right hand through the triangular gap between your legs.
Reach around your left thigh with your left hand to clasp your fingers together, and slowly pull back so your knees are brought toward your chest.
Don’t strain or pull too hard.
Take a few deep breaths; then relax your body and repeat with your other leg

 Note: We strongly advise those suffering from slip disc to practice yoga postures to relieve backache only after consulting their doctor. Practice yoga postures at home after learning it under the guidance of a  Yoga teacher.
If you've ever hurt your back or have other health conditions, such as osteoporosis, consult your doctor before doing these exercises.
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2015-07-04
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Originally shared by ****
USTRASANA 

Strengthens back; opens shoulders, 
chest, and quadriceps; boosts mood and energy. Supports metabolism and digestion. Good exercise also to get rid of fat deposits on stomach and hips.
- Selvarajan Yesudian, Yoga And Health

#hathayoga   #yoga   #ustrasana  
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How To Do Surya Namaskar  
STEP BY STEP DO YOURSELF 

Sun Salutation – The Perfect Yoga Workout
If you are pressed for time and looking for a single mantra to stay fit, here’s the answer. A set of 12 powerful yoga asanas (postures) that provide a good cardiovascular workout in the form of Surya Namaskar. Literally translated to sun salutation, these postures are a good way to keep the body in shape and the mind calm and healthy.

Surya Namaskar is best done early morning on an empty stomach. Let’s begin with these simple yet effective Sun Salutation steps on our way to good health.

Each Sun Salutation round consists of two sets. These 12 yoga poses complete one set of Surya Namaskar. To complete the second half, you need to repeat the same sequence of postures, only moving the left leg instead of the right (in steps 4 and 9 given below). You might find several versions of doing Sun Salutation. However, it is best to stick to one particular sequence and practice it regularly for best results.
1
Pranamasana (Prayer pose)
Stand at the edge of your mat, keep your feet together and balance your weight equally on both the feet.
Expand your chest and relax your shoulders.
As you breathe in, lift both arms up from the sides and as you exhale, bring your palms together in front of the chest in prayer position.
2
Hastauttanasana (Raised Arms pose)
Breathing in, lift the arms up and back, keeping the biceps close to the ears. In this pose, the effort is to stretch the whole body up from the heels to the tips of the fingers
How to deepen this yoga stretch?
You may push the pelvis forward a little bit. Ensure you're reaching up with the fingers rather than trying to bend backwards.

3
Hasta Padasana (Hand to Foot pose)
Breathing out, bend forward from the waist, keeping the spine erect. As you exhale completely, bring the hands down to the floor, beside the feet.
How to deepen this yoga stretch?
You may bend the knees, if necessary, to bring the palms down to the floor. Now make a gentle effort to straighten the knees.
It's a good idea to keep the hands fixed in this position and not move them henceforth until we finish the sequence.

4
Ashwa Sanchalanasana (Equestrian pose)
Breathing in, push your right leg back, as far back as possible. Bring the right knee to the floor and look up.
How to deepen this yoga stretch?
Ensure that the left foot is exactly in between the palms.
5
Dandasana

(Stick pose)
As you breathe in, take the left leg back and bring the whole body in a straight line.
How to deepen this yoga stretch?
Keep your arms perpendicular to the floor.
6
Ashtanga Namaskara

(Salute With Eight Parts Or Points)
Gently bring your knees down to the floor and exhale. Take the hips back slightly, slide forward, rest your chest and chin on the floor. Raise your posterior a little bit.
The two hands, two feet, two knees, chest and chin (eight parts of the body touch the floor).
7
Bhujangasana (Cobra pose)
Slide forward and raise the chest up into the Cobra posture.You may keep your elbows bent in this pose, the shoulders away from the ears. Look up.
How to deepen this yoga stretch?
As you inhale, make a gentle effort to push the chest forward; as you exhale, make a gentle effort to push the navel down. Tuck the toes under. Ensure you're stretching just as much as you can; do not force.
8
Parvatasana (Mountain pose)
Breathing out, lift the hips and the tail bone up, chest downwards in an 'inverted V' (/\) posture.
How to deepen this yoga stretch?
If possible, try and keep the heels on the ground and make a gentle effort to lift the tailbone up, going deeper into the stretch.
9
Ashwa Sanchalanasana (Equestrian pose)
Breathing in, bring the right foot forward in between the two hands, left knee down to the floor, press the hips down and look up.
How to deepen this yoga stretch?
Place the right foot exactly between the two hands and the right calf perpendicular to the floor. In this position, make a gentle effort to push the hips down towards the floor, to deepen the stretch.
10
Hasta Padasana (Hand to Foot pose)
Breathing out, bring the left foot forward. Keep the palms on the floor. You may bend the knees, if necessary.
How to deepen this yoga stretch?
Gently straighten the knees and if you can, try and touch your nose to the knees. Keep breathing.
11
Hastauttanasana (Raised Arms pose)
Breathing in, roll the spine up, hands go up and bend backwards a little bit, pushing the hips slightly outward.
How to deepen this yoga stretch?
Ensure that your biceps are beside your ears. The idea is to stretch up more rather than stretching backwards.
12
Tadasana
As you exhale, first straighten the body, then bring the arms down. Relax in this position, observe the sensations in your body.
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2015-06-27
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