Yoga for a healthy heart.

• People suffering from heart ailments need to perform the following yogic exercises regularly in the morning in an empty stomach to remain helthy.
• Ek pada uttanasana: Lie down straight. Stretch your body. Inhale and lift your right leg keeping your body, hands and arms on the floor. Keep the lifted leg at an angle of 6o degree from the floor as far as you can breathing normally. Come back to the base position. Now repeat this with the left leg. Perform this asana 5 to 6 times.
• Ujjayee pranayama:Inhale through both your nostrils contracting the neck muscles as much as you can. You will feel a vibration both in your chest and head. Now with your thumb close the right nostril and slowly exhale through the left nostril. Repeat this 8 to 10 times.
• Deep breathing and Dhyan: Sit in Sukhasana. Inhale to the capacity of your lungs and slowly exhale. Take care to see that you inhale to the contraction and expansion capacity of your lungs and not of your stomach. Do this inhalation and exhalation slowly and perform dhyan. Repeat this 20 to 30 times.
  
• Anilom-vilom pranayama: Sit straight and inhale to your fullest capacity. Now with the right hand thumb close the right nostril and exhale slowly through the left nostril. Now inhale through the left nostril. Press the left nostril with the small and the ring finger and exhale through the right nostril removing the right hand thumb. Repeat this process alternating with the left and right nostrils.
• Hasyasana:Sit in Sukhasana. Close your eyes and smile thinking that you are free from all mental tensions and ailments. Now start laughing louder and louder to as much as you can. Now slowly return to the calm smile position.
  

Goa express rams stationary train near Mathura station.

• The Delhi bound Goa Sabarkranti Express rammed against the stationary Mewar Express also bound for Delhi in the early hours on Wednesday near Mathura junction on the budy Mathura - Vrindavan route.
• The ghastly accident has left 22 passengers killed and 23 passengers injured raising questions about railway safety.
• The impact of the accident was so great that many coaches of both the trains had just turned into heaps of metal. The army had to be summoned with special cutters to rescue the stranded passengers.
• The impact was so great that the engine of the Goa Express ripped open the SLR van of the stationary Mewar Express. Further, the pantry car of the Goa Express which was at the farther end of the train was also severely damaged.
• According to the Railway sources, the driver of the Goa Express must have over sped or crossed signals.
  

Exciting moon bombing images

• A NASA sattelite that has turtled into a moon crater on an exploration last week has sent back exciting photographs of every phase of its flight and the subsequent crash. According to the US Space Agency, the images were really blowing.
  

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How to avoid stomach bloating.

Abdominal bloating is a real struggle to avoid. Stomach bloating is easy oto avoid by followung the brlow mentioned steps.

• Avoid constipation. Too less of fibre, liquids and physical activity causes constipation resulting in stomach bloating. To avoid this include lot of fibre food lile grams, beans, fruits etc in your diet. Women need at least 35 gms and men need 50 gms of fibre consumption daily. Drink atleast 6 to 8 glasses of fluids a day. Perform physical activity of 30 minutes a day 5 times a week.
• Avoid allergens. Food allergens and intollerances can cause stomach bloating. Identify them with the help of your doctor and avoid them.
• Avoid sugary or carbonated drinks. Instead have lot of water flavored with lemon, lime or cucumber. Also try pepermint tea which can reduce stomach bloating.
• Limit salty and processed foods as they contain lot of sodirm and less of fibre both of which aids stomach bloating. Cultivate the habit of reading the wrappers of the processed foods and vonsume only those which have less than 500 mgs of sodium per serving.
  
• Go slow on beans and gassy vegetables if you are not accustomed to their consumption. Do not avoid them as they are higlly nutritious and have lot of fibre content. Include them in small quantities in your diet until you get adjusted to it
• Practise eating smaller meals 5 to 6 times a day instead of having 3 big meals a day as stomach bloating generally follows a big meal. This also helps to reduce bloof sugar and manage hunger.
  
• Avoid eating fast. If you eat fast without chewing the food properly, you also swallow air resulting in stomach bloating. Further please remember that digestion starts in your mouth. So take atleast 30 minutes for a meal. Also when you eat slowly you are satisfied in enjoying the taste of the meal and end up eating less.