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21 DAYS IN-SERVICE COURSE FOR LIBRARIAN A NEWSLETTER ON IN ZIET BHUBANESWAR INTERNATIONAL DAY 1st Feb.2019

“ The body benefits from movement, and the mind benefits from stillness”

SH.S.K.CHOPDAR, The day celebrated on 21st June DIRECTOR because of “the date is the longest day of the year in the Northern

Hemisphere and has special sig- nificance in many parts of the world. The 4th International Yoga Day SH. JITENDRA DAS, RESOURCE PERSON SH. K.P.DASH 2018 celebrations began at the ASSO. DIRECTOR Forest research Institute in Deh- radun,where Prime Minister Nar- endra Modi led nearly 50,000 peo- ple who performed and .

DR. A.SAHA, CO-ORDINATOR

SH.R.K.PANDA, RESOURCE PERSON

MRS.DOLLY DAS LIBN, ZIET

PARTICULARS PAGE PARTICULARS PAGE

CHAKRASANA 2 3 SAVASANAPOSE 2 KAPAL BHATI 4

SUKHASANA 2 ROAR WITH LION’S BREATH 4

BALASANA 3 PARTICIPANT YOGA 5

TRIKONASANA 3 YOGA BOOKS 6 “YOGA MEANS ADDITION– ADDITION OF ENERGY, STRENGTH, AND BEAUTY TO BODY, MIND AND SOUL”……...AMIT RAY. Page 2 A NEWSLETTER ON INTERNATIONAL YOGA DAY

Ardhakati

"ArdhakatiChakrasana” is famous as half waist wheel pose as well. The bend from the waist sideways in this resembles the wheel. The name of the Asana is derived from the words Ardha, meaning half, Kati, meaning waist and Chakra, which means . wheel. It is one of the most common Asnas that are used for general body toning on a day to day basis.

The Downward Dog yoga Mukha Savasanapose

The Downward Dog yoga Mukha Savasanapose lengthens adecompresses the spinend , stretches the hamstrings, strength- ens flushes your brain with fresh oxygen and calms your mind.

“Yoga is not a b o u t touching your toes, it is what you learn on t h e wa y SU- KHASANA down.” ___ JIGAR GOR It helps to keep the make the muscles of back strong and improves theposture of the body. Performing this asana helps to keep you physically and mentally balanced. It brings flexibility in the ankle, knee and the hips. Per- forming Sukhasana helps to make the people healthy.

“ANYONE WHO PRACTICES CAN OBTAIN SUCCESS IN YOGA BUT NOT ONE WHO IS LAZY. CONSTANT PRAC- TICE ALONE IS THE SECRET OF SUCCESS.” A NEWSLETTER ON INTERNATIONAL YOGA DAY Page 3

Balasana is a resting pose useful to relieve neck, back and hip strain. While in the posture you should have slow are reg- ulated breath; extended arms; resting hips and your forehead should be touching the mat. You can always return to this pose as at it is one of the most restorative and calming pose. is one of those postures that brings to your body many benefits. For example, it improves the flexibility of your spine; it helps with the “ YOGA IS alignment of your shoulders; it relieves back pain and stiffness in the THE neck area, but don’t forget you need to practice each posture on the JOURNEY OF left and right site – balancing your postures is very important. With THE SELF, the practice of this posture you will notice many improvements, but THROUGH especially for your posture. THE SELF,TO

THE SELF” Tadasana stand with your heels slightly apart and hang your arms besides the torso. Gently lift and spread your toes and the balls of your feet, then lay them softly down on the floor. Balance your body weight on your feet. Lift your ankles and firm your thigh muscles while rotating them inwards. As you inhale, elongate your torso and when you exhale release your shoulder blades away from your head. .

GROUP

TAGORE “GIVE THIS WORLD GOOD ENERGY” KAPALBHATI KAPAL BHATI Among the breating techniques, kapal Bhati pranayama is considered the most important and effective for detoxi- fying the body and clearing the energy channels.

When you do pranayama 80% of the toxins in our body are released through the outgoing breath. Regular prac-

tice of Kapal Bhati detoxifies all the systems in our body.

 Sit comfortly with your spine erect. Place your hands

on the knees, palms open to the sky.

 Take a deep breath in.

ROAR with Lion’s Breath  As your exhale, pull your stomach. Pull your navel in It helps to strengthen the mus- back towards the spine. Do as much as you com- cles in the throat in prepara- fortable can. You may keep your right hand on the tion for more advanced pra- stomach to feel the abdominal muscles contract. Pull nayama practices. the navel in. Here’s how to unleash the  As you relax the navel and abdomen, the breath flows through: into your lungs automatically.  Settle into upright kneeling position, placing your hips  Take 20 such breaths to complete one round of the Ka- on your thighs and rest- pal Bhati Pranayama. ing your palms face down.  After completing the round, relax with your eyes closed  Inhale deeply through the and observ the sensations in your body. nose and you exhale, open your mouth wide, stick out  Do two more rounds of Skull Shining breathing tech- your tongue and open the eyes wide, letting all of

your breath go with an audible “HA” sound, keep- ing your set to- wards the third eye.  Repeat 2-3 times and follow with a resting position such as Child’s pose or Savasana.

“ WE COME NEAREST TO THE GREAT WHEN WE ARE GREAT IN HUMILITY”……...RABINDRANATH TAGORE YOGA SESSION BY THE LIBRARIAN PARTICIPANTS AND GUIDED BY SH. S. K. CHOPDAR, DIRECTOR, SOME YOGA BOOKS 1. Anatomy of : A Manual for Students, Teachers, and Practitioners (Hard Cover) by H. David Coulter. 2. The Breathing book: Good health and vitality Through essential Breath work by 3. Yoga Mind, Body Spirit: A Return to wholeness by Donna Farhi 4. by B.K.S. Lyenger. 5. by Richard Miller. 6. Yoga: The Iyengar Way by Mira Silva. 7. The Tree of Yoga by B. K. S. Lyengar. 8. The Heart of Yoga: Developing a Personal practice by T. K. V. Desikachar. 9. Bringing Yoga to Life: The Everyday practice of en- lightened living by Donna farhi. 10. Yoga and the Quest for the true self by . 11.Yoga : A gem for Women by S. Iyengar. 12. Yoga The spirit and practice of moving into stillness by . 13. www.internationalyoga.com 14. https://en.m.wikipedia.org/wiki/In

“FACTS ARE MANY BUT TRUTH IS ONE”