JCI ZTWS Co-Faculty Member ZONE XVI - XXIII @ JCI Ranipet Power City, Vellore, TN JUL 2023

 

Co-Faculty Member ( 'RANAS' ZTWS 2023 )

This is a qualifying workshop to equip JCI members to be a Zone Trainer. The sessions of ZTWS pass confidence and values among the graduates which transform them to excel as an effective trainer. 

The participants were highly enthusiastic and disciplined during the entire workshop. It was an excellent learning and sharing experience. Thank you JCI India, National President and Training Area for this opportunity, Thank you all the organizers and leaders of Zone XVI & Zone XXIII for your love and care.

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JCI Speech Craft I - 2022 Pilot Faculty - MAR 2022 ( Zone XXI)

JCI Speech Craft I - 2022 Pilot Faculty - MAR 2022 ( Zone XXI)

Date : March 04 to 06

Venue : Hotel Treebo Tryst Medora -Kozhikode

SPEECH CRAFT -This two & a half day residential workshop is one of the best Effective Public Speaking training programs of JCI India, normally conducted once in a year for a zone. The workshop is designed to give all the inputs that can transform a person into an impressive speaker.

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How to plank properly: Step-by-Step

A plank is a simple, effective bodyweight exercise that requires no equipment and can be performed just about anywhere. It's a perfect precursor to more challenging arm balances. 

Steps to perform Plank pose:-

1. Lie down on your stomach. Hands by the side of your body. 

2. Bring your hands towards your shoulders, keeping your palms on the ground. Ground toes into the mat 

3. Now inhale first and as you exhale, push your body up forming a straight line. The arms are perpendicular to the ground and shoulders are right over your wrists. Keep body stiff 

4. Neutralize your neck and spine by looking at a spot on the floor about a foot beyond your hands. Your head should be in line with your back. 

5. Hold the pose for 20 seconds and continue breathing. As you get more comfortable with the move, hold your plank for as long as possible without compromising your form or breath 

6. As you inhale, come back to starting position and relax

Watch the video for a better idea on how to perform a standard or high plank.

Please watch, Like and Share.. And don't forget to Practice yourself 👍

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എന്താണ്, എന്തിനാണ് യോഗം ?

എന്താണ്, എന്തിനാണ്  യോഗം ? (Improved - Repost)

 
യോഗം , ശരിയായ മനനത്തിൽ നിന്നും തിരിച്ചറിവിൽനിന്നും ഉരുത്തിരിഞ്ഞ, സന്തുലിതമായ  ജീവിത രീതി ആണ്. സമചിത്തതയോടെ സ്വമനസ്സാലുള്ള സ്വയം നിയന്ത്രണമാണ് യോഗത്തിന്റെ മുഖമുദ്ര.

 
മനുഷ്യനും മറ്റ് എല്ലാ ജീവജാലങ്ങളെയും പോലെ പ്രകൃതിയെ ആശ്രയിച്ചു ജീവിക്കുന്നു.  എല്ലാ ജീവജാലങ്ങളും പ്രകൃതിനിയമങ്ങൾ കൃത്യമായി 
 പാലിക്കുന്നു. അവ ഇന്നിൽ, ഈ നിമിഷത്തിൽ ജീവിക്കുന്നു. സന്തോഷം അവയുടെ അടിസ്ഥാന സ്വഭാവമാണ് . ഇന്നലെകളോ നാളെകളോ അവയെ അലട്ടുന്നില്ല. അവയുടെ ജീവിതം വളരെ ലളിതമാണ് . മനുഷ്യനും അടിസ്ഥാനപരമായി അതിലൊന്നുതന്നെ അല്ലെ?

മനുഷ്യൻ ബൗദ്ധികമായി ഏറെ പരിണാമം സിദ്ധിച്ചവൻ. തന്റെ പോരായ്മകളെ ഏറെ ബുദ്ധിശക്തികൊണ്ടു നിയന്ത്രിച്ചവൻ. പക്ഷേ അവൻ പലപ്പോഴും   പ്രകൃതിയെ കീഴടക്കിയെന്നു ചിന്തിച്ചു മൂഢസ്വർഗ്ഗത്തിൽ വിരാചിക്കുന്നു. ബുദ്ധി അവന്റെ ശക്തിയാണെങ്കിലും ഭൂത ഭാവി ചിന്തകളും അമിതാഭിലാഷങ്ങളും അവൻറെ സ്വൈര്യം കെടുത്തുന്നു. ഇന്നിൽ ഈ നിമിഷത്തിൽ ജീവിക്കുവാൻ അവൻ മറന്നു പോയിരിക്കുന്നു. പ്രപഞ്ചത്തിൽ ഒരു സൂചിമുനയുടെ പോലും വലിപ്പമില്ലാത്ത സൗരയൂഥത്തിന്റെ ഏതോ കോണിലുള്ള ഭൂമിയിലെ രാജാവായി സ്വയം ചമയുകയാണവൻ. പ്രകൃതിയെ മെരുക്കുന്ന തിരക്കിൽ സ്വയം നാശം വിതയ്ക്കുന്നത് അവൻ കാണുന്നില്ല.

അനന്തമായ പ്രകൃതി ശക്തിയുടെ ഭാഗമാണ് പ്രകൃതി നിയമങ്ങൾ. ആ  നിയമങ്ങൾ സന്തുലിതാവസ്ഥക്കായി നിലകൊള്ളുന്നു. നിയമം മറികടന്നാൽ ശിക്ഷ ഉറപ്പ്. അലംഘനീയങ്ങളായ പ്രകൃതിനിയമങ്ങൾ ലംഘിക്കുന്ന ഏതു ജീവിയെയുമെന്നപോലെ മനുഷ്യനെയും പ്രകൃതി ശിക്ഷിക്കുന്നുണ്ട്. രോഗങ്ങളും അനാരോഗ്യവും ആ ശിക്ഷയുടെ വകഭേദങ്ങൾ തന്നെ  ആണ്. ഉദാഹരണത്തിന് എയ്ഡ്സ്, സാർസ് കോവിഡ് പോലുള്ള രോഗങ്ങൾ എങ്ങിനെ നമ്മളിൽ എത്തി ഇതുപോലെ നാശം വിതക്കുന്നു എന്ന് ആലോചിച്ചിട്ടുണ്ടോ? എങ്ങിനെ ഡയബെറ്റിസ് ഉം  അമിത രക്തസമ്മർദ ഹൃദയ രോഗങ്ങളും കരൾ രോഗങ്ങളും പലവിധ അർബുദ രോഗങ്ങളും പലതര മനോരോഗാവസ്ഥകളും  മറ്റും  നമ്മുടെ ഇടയിൽ ഇത്ര  സാമാന്യമായി കണ്ടുതുടങ്ങി എന്ന് ചിന്തിച്ചു നോക്കൂ.  പുറത്തുനിന്ന് പ്രകൃതിഷോഭങ്ങളും പ്രകൃതിസമ്പത്തിന്റെ അപര്യാപ്തതകളും അകത്തുനിന്നു സ്വാർത്ഥതയും അസന്തുഷ്ടിയും രോഗങ്ങളും അവന്റെ വംശനാശത്തിന് ഇടയാക്കും എന്നതിൽ ഒരു സംശയവും ഇല്ല. പനപോലെ വളർന്നാൽ നാശവും പെട്ടെന്നാവും എന്ന നാടൻ പ്രയോഗം ഓർക്കുക. നമ്മുടെ ആരോഗ്യം ആരുടെ ഉത്തരവാദിത്വം  ആണ്? സർക്കാരിന്റേയോ അതോ ആശുപത്രികളുടെയോ? നമ്മൾ എന്ത് പരിഹാരം ചെയ്തു? നിരുത്തരവാദിത്വപരമായി ഇനിയും എത്രകാലം ഇങ്ങനെ എന്ന ചോദ്യം നിങ്ങളുടെ ചിന്തക്കായി സമർപ്പിക്കുന്നു!

യോഗം ആധുനികയുഗത്തിലും മിഴിവാർന്ന ഒരു  അതിപുരാതന ആശയം ആണ്. നിയമം ലംഘിക്കാതെ ജീവിക്കാനുള്ള ഒരു ഉപാധി ആണ് യോഗം. ശരിയായ തിരിച്ചറിവുകളിൽ നിന്നും സാമാന്യ ബുദ്ധിയിൽ നിന്നും ഉരുത്തിരിഞ്ഞ  ശാസ്ത്ര പിൻബലമുള്ള ഒരു ജീവിത രീതിയാണ് യോഗം. വിത്യസ്ത ചിന്താഗതി ഉള്ളവർ വത്യസ്തരീതിയിൽ ഇതിനെ സമീപിച്ചപ്പോൾ വത്യസ്തങ്ങൾ ആയ യോഗ രീതികൾ ഉണ്ടായി. എന്നാൽ അടിസ്ഥാന രീതികളും ഗുണങ്ങളും ഒന്ന് തന്നെ. തിരിച്ചറിവും ദൃഢനിശ്ചയവും ആണ് യോഗ പഠനത്തിനുള്ള ഏറ്റവും പ്രധാന ആവശ്യം. ശരിയായ ദിശയിൽ നയിക്കാൻ കഴിയുന്ന,  തന്നെ സമീപിക്കുന്ന വ്യക്തികളെ ശരിയായി അപഗ്രഥിച്ചു സഹായിക്കാൻ കഴിവുള്ള ഗുരുവിനെ കണ്ടെത്തുന്നതാണ് ഏതു യോഗരീതിയും അഭ്യസിക്കാനുള്ള ആദ്യ പടി. യോഗം അവലംബിച്ചു മുന്നോട്ടുള്ള യാത്ര നമ്മളിൽ പുതിയ പുതിയ ഉൾക്കാഴ്ചകളും മാറ്റങ്ങളും സൃഷ്ടിക്കും എന്ന് ഉറപ്പ്. ഏവരിലും ഒരു ചിത്രശലഭം വിരിഞ്ഞു പറന്നുയരും!

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Fitness First : One month online Yoga - For JCI Zone XX Program Area ( Lessons learned)

Please Read Why and What is Yoga

 5th May 2021

05/05/2021 Today's very simple lessons - Exercises

1. Moderate Jogging 2-3 sets of 1 to 2 min duration
2. Santhi Asana or Standing/ Seated relaxation posture between each set of every exercise
3. Fingers stretch exercise 10-15 nos 2-3 rep.
4. Wrist rotation, both directions 10-15 nos 2-3 rep.
5. Elbow stretch 10-15 nos 2-3 rep.
6. Shoulder rotation both directions 10-15 nos 2-3 rep.

                                                                 Remember to breathe 😀

 7th May 2021

07/05/2021 Today's very simple lessons - Exercises

1. Moderate Jogging with hands moving up and down with breathing 2-3 sets of 1 to 2 min duration
2. Santhi Asana or Standing/ Seated relaxation posture between each set of every exercise
3. Fingers stretch exercise with breathing 10-15 nos 2-3 rep.
4. Wrist rotation, both directions + clockwise and anti-clockwise rotations with breathing 10-15 nos 2-3 rep.
5. Elbow stretch with breathing 10-15 nos 2-3 rep.
6. Shoulder rotation both directions + with forward and backward swimming movements 10-15 nos 2-3 rep.
7. Seated legs stretch Left and right legs
8. Janu sirasanam with both legs
9. Simple breathing awareness with one hand (palm) on your stomach

Remember to breathe too 😀

 10th May 2021

10/05/2021 Today's  simple lessons - Exercises

1. Mindfulness : Do asanas with eyes closed and with visualization 
2. Moderate Jogging with hands moving up and down with breathing 2-3 sets of 1 to 2 min duration
3. Santhi Asana or Standing/ Seated relaxation posture between each set of every exercise
4. Fingers stretch exercise with breathing and mindfulness 10-15 nos 2-3 rep.
5. Wrist rotation, both directions + clockwise and anti-clockwise rotations with breathing and mindfulness 10-15 nos 2-3 rep.
6. Elbow stretch with breathing and mindfulness 10-15 nos 2-3 rep.
7. Elbow stretch sideways (chest opening) with breathing and mindfulness 10-15 nos 2-3 rep.
8. Shoulder rotation both directions + with forward and backward swimming movements with breathing and mindfulness 10-15 nos 2-3 rep.
9. Seated legs stretch Left and right legs 
10. Janu sirasanam with both legs with breathing and mindfulness
11. Standard Plank pose for beginners
12. Forearm Plank 
13. Simple breathing awareness with inhalation and exhalation @ 1:1 ratio

Remember to breathe and be mindful too 😀

 10th May 2021

12/05/2021 Today's  simple lessons - Exercises

1. Do everything with Mindfulness and breath awareness : Do asanas with eyes closed and with visualization 
2. Moderate Jogging with hands moving up and down with breathing 2-3 sets of 1 to 2 min duration
3. Santhi Asana or Standing/ Seated relaxation posture between each set of every exercise
4. Fingers stretch exercise with breathing and mindfulness 10-15 nos 2-3 rep.
5. Wrist rotation, both directions + clockwise and anti-clockwise rotations with breathing and mindfulness 10-15 nos 2-3 rep.
6. Elbow stretch with breathing and mindfulness 10-15 nos 2-3 rep.
7. Elbow stretch sideways (chest opening) with breathing and mindfulness 10-15 nos 2-3 rep.
8. Shoulder rotation both directions + with forward and backward swimming movements with breathing and mindfulness 10-15 nos 2-3 rep.
9. Padanguli naman - Toes Bending exercise with breathing and mindfulness 8-10 nos 2-3 rounds
10. Seated legs stretch Left and right legs with breathing and mindfulness 8-10 nos
11. Seated ankle rotation clockwise and anti-clockwise 10-15 nos 2-3 reps
12. Janu sirasanam with both legs with breathing and mindfulness
13. Standard Plank pose for beginners with normal breathing and mindfulness
14. Forearm Plank with normal breathing and mindfulness
15. Seated leg stretch - Bend knee and keep the feet, inside of the feet touching out side of thigh  outwardly near the thigh with breathing and mindfulness 10-15 nos both legs.  Ardha Vajrasenam
16. Simple breathing awareness with inhalation and exhalation @ 1:1 ratio

Remember to breathe, visualize and be mindful too 😀

17th May 2021

17/05/2021 Today's  simple lessons - Exercises

1. Do everything with Mindfulness and breath awareness : Do asanas with eyes closed and with visualization 
2. Moderate Jogging with hands moving up and down with breathing 2-3 sets of 1 to 2 min duration
3. Tadasana variation - Full body stretch up finally landing on your toes and balancing - 2 sets
4. Santhi Asana or Standing/ Seated relaxation posture between each set of every exercise
5. Fingers stretch exercise with breathing and mindfulness 10-15 nos 2-3 rep.
6. Wrist rotation, both directions + clockwise and anti-clockwise rotations with breathing and mindfulness 10-15 nos 2-3 rep.
7. Elbow stretch with breathing and mindfulness 10-15 nos 2-3 rep.
8. Elbow stretch sideways (chest opening) with breathing and mindfulness 10-15 nos 2-3 rep.
9. Shoulder rotation both directions +  forward and backward swimming movements with breathing and mindfulness 10-15 nos 2-3 rep.
10. Padanguli naman - Toes Bending exercise with breathing and mindfulness 8-10 nos 2-3 rounds
11. Seated legs stretch Left and right legs with breathing and mindfulness 8-10 nos
12. Seated ankle rotation clockwise and anti-clockwise 10-15 nos 2-3 reps
13. Janu sirasanam with both legs with breathing and mindfulness
14. Standard Plank pose for beginners with normal breathing and mindfulness
15. Forearm Plank with normal breathing and mindfulness
16. Seated leg stretch - Bend knee and keep the feet, inside of the feet touching out side of thigh  outwardly near the thigh with breathing and mindfulness 10-15 nos both legs.  Ardha Vajrasenam
17. Simple breathing awareness with inhalation and exhalation @ 1:1 ratio

Remember to practice regularly, breathe, visualize and be mindful too 😀

19th May 2021

19/05/2021 Today's  simple lessons - Exercises

1. Do everything with Mindfulness and breath awareness : Do asanas with eyes closed and with visualization. Try to hold final pose of each Asana for some time with normal breathing.
2. Moderate Jogging with hands moving up and down with breathing 2-3 sets of 1 to 2 min duration
3. Tadasana variation - Full body stretch up finally landing on your toes and balancing - 2 sets
4. Santhi Asana or Standing/ Seated relaxation posture between each set of every exercise
5. Padahastha Asana - Hand to feet on exhalation without bending your knees - 2-3 sets
6. Mushtika Bandhan - Fingers stretch exercise with breathing and mindfulness 10-15 nos 2-3 rep.
7. Manibandha Chakra - Wrist rotation, both directions + clockwise and anti-clockwise rotations with breathing and mindfulness 10-15 nos 2-3 rep.
8. Kehuni Naman - Elbow stretch with breathing and mindfulness 10-15 nos 2-3 rep.
9. Elbow stretch sideways (chest opening) with breathing and mindfulness 10-15 nos 2-3 rep.
10. Skantha Chakra - Shoulder rotation both directions +  forward and backward swimming movements with breathing and mindfulness 10-15 nos 2-3 rep.
11. Padanguli naman - Toes Bending exercise with breathing and mindfulness 8-10 nos 2-3 rounds
12. Seated legs stretch Left and right legs with breathing and mindfulness 8-10 nos
13. Janu Chakra - Seated ankle rotation clockwise and anti-clockwise 10-15 nos 2-3 reps
14. Janu sirasanam - with both legs with breathing and mindfulness
15. Standard Plank pose for beginners with normal breathing and mindfulness
16. Forearm Plank with normal breathing and mindfulness
17. Ardha Vajrasenam - Seated leg stretch - Bend knee and keep the feet, inside of the feet touching out side of thigh  outwardly near the thigh with breathing and mindfulness 10-15 nos both legs.  
18. Simple breathing awareness with inhalation and exhalation @ 1:2 ratio

 

 Practice regularly, breathe, visualize and be mindful too

   Remember to hold your  pose, not your breath 😀

25th May 2021

25/05/2021 Today's  simple lessons - Exercises

1. Do everything with Mindfulness and breath awareness : Do asanas with eyes closed and with visualization. Try to hold final pose of each Asana for some time with normal breathing.
2. Moderate Jogging with hands moving up and down with breathing 2-3 sets of 1 to 2 min duration
3. Tadasana variation - Full body stretch up finally landing on your toes and balancing - 2 sets
4. Santhi Asana or Standing/ Seated relaxation posture between each set of every exercise
5. Mushtika Bandhan - Fingers stretch exercise with breathing and mindfulness 10-15 nos 2-3 rep.
6. Manibandha Chakra - Wrist rotation, both directions + clockwise and anti-clockwise rotations with breathing and mindfulness 10-15 nos 2-3 rep.
7. Kehuni Naman - Elbow stretch with breathing and mindfulness 10-15 nos 2-3 rep.
8. Elbow stretch sideways (chest opening) with breathing and mindfulness 10-15 nos 2-3 rep.
9. Skantha Chakra - Shoulder rotation both directions +  forward and backward swimming movements with breathing and mindfulness 10-15 nos 2-3 rep.
10. Padanguli naman - Toes Bending exercise with breathing and mindfulness 8-10 nos 2-3 rounds
11. Seated legs stretch Left and right legs with breathing and mindfulness 8-10 nos
12. Janu Chakra - Seated ankle rotation clockwise and anti-clockwise 10-15 nos 2-3 reps
13. Janu sirasanam - with both legs with breathing and mindfulness
14. Padahastha Asana - Hand to feet on exhalation without bending your knees - 2-3 sets
15. Ardha chakrasana - Half wheel pose. With hands supporting your back, bend backwards from waist,  combining inhalation. Maintain as much as possible and come back with exhalation. 2 rep.
16. Standard Plank pose for beginners with normal breathing and mindfulness
17. Forearm Plank with normal breathing and mindfulness
18. Ardha Vajrasenam - Seated leg stretch - Bend one leg from the knee, outwardly near the thigh. Keep the  inside of the feet touching out side of same side thigh. Do with breathing and mindfulness 10-15 nos both legs.  
19. Simple breathing awareness with inhalation and exhalation @ 1:2 ratio
20. Sit in a comfortable pose and concentrate on breathing and inner awareness - 5 min

 

 Practice regularly, breathe, visualize and be mindful too

   Remember to hold your  pose, not your breath 😀

28th May 2021

28/05/2021 Today's  simple lessons - Exercises

1. Do everything with Mindfulness and breath awareness : Do asanas with eyes closed and with visualization. Try to hold final pose of each Asana for some time with normal breathing.
2. Moderate Jogging with hands moving up and down with breathing 2-3 sets of 1 to 2 min duration
3. Tadasana variation - Full body stretch up finally landing on your toes and balancing - 2 sets
4. Santhi Asana or Standing/ Seated relaxation posture between each set of every exercise
5. Mushtika Bandhan - Fingers stretch exercise with breathing and mindfulness 10-15 nos 2-3 rep.
6. Manibandha Chakra - Wrist rotation, both directions + clockwise and anti-clockwise rotations with breathing and mindfulness 10-15 nos 2-3 rep.
7. Kehuni Naman - Elbow stretch with breathing and mindfulness 10-15 nos 2-3 rep.
8. Elbow stretch sideways (chest opening) with breathing and mindfulness 10-15 nos 2-3 rep.
9. Skantha Chakra - Shoulder rotation both directions +  forward and backward swimming movements with breathing and mindfulness 10-15 nos 2-3 rep.
10. Padanguli naman - Toes Bending exercise with breathing and mindfulness 8-10 nos 2-3 rounds
11. Seated legs stretch Left and right legs with breathing and mindfulness 8-10 nos
12. Janu Chakra - Seated ankle rotation clockwise and anti-clockwise 10-15 nos 2-3 reps
13. Janu sirasanam - with both legs with breathing and mindfulness
14. Padahastha Asana - Hand to feet on exhalation without bending your knees - 2-3 sets
15. Ardha chakrasana - Half wheel pose. With hands supporting your back, bend backwards from waist,  combining inhalation. Maintain as much as possible and come back with exhalation. 2 rep.
16. Tiryak Tadasana - Inhale and raise the interlocked hands over the head and bend sidewise with exhalation. Inhale and come back. Repeat for the opposite side. Do with mindfulness 2-3 rep.
17. Standard Plank pose for beginners with normal breathing and mindfulness
18. Forearm Plank with normal breathing and mindfulness
19. Ardha Vajrasenam - Seated leg stretch - Bend one leg from the knee, outwardly near the thigh. Keep the  inside of the feet touching out side of same side thigh. Do with breathing and mindfulness 10-15 nos both legs.  
20. Simple breathing awareness with inhalation and exhalation @ 1:2 ratio
21. Sit in a comfortable pose and concentrate on breathing and inner awareness - 5 min

 

 Practice regularly, breathe, visualize and be mindful too

   Remember to practice relaxation 😀  

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