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This simple asana comes with many benefits for the body. Pixabay

As the country reels under a severe Covid wave, nearly every family has had a brush with the debilitating virus, and many members are going through a slow recovery. To help with the recovery via yoga, Delhi-based The Pink Lotus Academia, an online and offline tutorial platform focused on Indian classical art forms and yoga, suggests asanas that go a long way in building immunity, relaxing the body and mind, leading to faster healing post-Covid.

The ancient practice of yoga is known to offer scientifically proven solutions to many everyday problems both physical and mental. From increasing immunity to improving the function of vital organs of the body, from reducing stress to minimizing depression, yoga plays a major role if you choose the right asanas and practice them with awareness. These select asanas strengthen your body and mind, increase immunity, and take away fatigue.

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Staff Yoga pose

This simple asana comes with many benefits for the body. It stretches the shoulders and chest, strengthens the back muscles, and improves posture.

Step 1: Sit on the floor with your legs extended in the front. Keep the back straight, you may sit on a blanket or a cushion to keep the pelvis slightly raised. To ensure perfect alignment of the upper body, you can sit against a wall. The sacrum and the shoulder blades should touch the wall, but the lower back and the back of the head must

Step 2: Sit on the front of the sitting bones so that the pubis and tailbone are equidistant from the floor. Firm the thighs, press them down against the floor, without hardening the belly, and flex your ankles and feet.

Step 3: Visualise your spine as the “staff” — the vertical core of your torso rooted in the ground, hold the pose for a minute or two.

Sit on the floor with your legs extended in the front. Pixabay

Cat and Cow Yoga pose

This asana combines the Cat pose (Marjaryasana) and Cow pose (Bitilasana) to gently stretch the body and warm up it up to relieve stress and massage the spine and stomach organs.

Step 1: Start on your hands and knees with your wrists directly under your shoulders, and knees under the hips. Look down at the mat.

Step 2: Move into Cow pose by inhaling and drop your belly towards the mat. Lift your chin and chest, and gaze up toward the ceiling. Broaden your shoulder blades.

Step 3: Move into Cat pose by exhaling, and draw your belly to your spine and pull your back toward the ceiling, just like a cat stretches its back.

Step 4: Release the crown of your head toward the floor, don’t let the chin drop. Inhale, come back to Cow pose, then exhale as you return to Cat pose. Repeat 5-20 times.

Move into Cow pose by inhaling and drop your belly towards the mat. Pixabay

Butterfly Yoga pose

This asana stretches the inner thighs, groin, and knees, and improves flexibility, removes fatigue from long hours of standing and walking.

Step 1: Sit with your spine erect and legs extended in the front. Bend your knees and bring your feet towards the pelvis. Let the soles of your feet touch each other.

Step 2: Hold your feet tightly with your hands, you could also place them under the feet for support. Try to bring the heels as close to the pelvis as possible. Take a deep breath in.

Step 3: Breathe out, and press the thighs and knees downward gently towards the floor.

This simple asana comes with many benefits for the body. Pixabay

Step 4: Start flapping both the thighs up and down like the wings of a butterfly. Starting slowly, gradually increase the speed. Keep breathing normally throughout. Flap as fast as you comfortably can. Slow down and then stop.

Step 5: Take a deep breath in, then exhale and bend forward, keeping the chin up and spine erect. Press your elbows on the thighs, pushing them towards the floor. Feel the stretch in the inner thighs. Breathe long and slow, relaxing the muscles. Take a deep breath in and bring the torso up. Exhale and gently release
the posture.

ALSO READ: Ways To Practice Yoga Off The Mat And Into Your Daily Life

Pigeon Yoga pose

By stretching your thigh, groin, and back, this asana works as an antidote to the strain of sitting for long hours and calms your mind. It also stretches outer hips and prepares you for seated postures and backbends.

Step 1: Start on all fours, bring your right knee forward towards your right wrist, so that your right ankle will be in front of your left hip. Slide your left leg back and point your toes and heel towards the ceiling.

Step 2: Draw your legs in towards each other. Inhale and come onto your fingertips, stretch your spine, pull the navel in and open your chest.

Step 3: Exhale and walk your hands forward and lower your upper body towards the floor. You can rest your forearms and forehead on the mat. Stay for a count of 5 breaths or more.

Step 4: Push back through the hands, lift your hips and move your leg back into all fours. Repeat on the other side. (IANS/JC)



In the Indian atomic energy sector, the Department of Atomic Energy (DAE)

By Venkatachari Jagannathan

Officials of the Indian space sector, both serving and retired, are of the view that the space sector's organisational structure is expected to mirror that of India's atomic energy sector.

They also said that senior officials of the Indian space agency should address the employees on what is happening in the sector and how it will pan out so that uncertainty and confusion are addressed.

In the Indian atomic energy sector, the Department of Atomic Energy (DAE) is at the top, the Atomic Energy Regulatory Board (AERB) is the sectoral regulator while the Nuclear Power Corporation of India (NPCIL), the Bharatiya Nabhikiya Vidyut Nigam Ltd (both power companies), the Uranium Corporation of India Ltd, the Electronics Corporation of India Ltd, and IREL (India) Ltd are public sector units (PSU).

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The Bhabha Atomic Energy Centre (BARC), Indira Gandhi Centre for Atomic Research (IGCAR) are the premier research and development (R&D) organizations and there are several DAE-aided organizations.

While the DAE is headed by a Secretary (normally from the R&D units) who is also the head of the Atomic Energy Commission (AEC), the R&D centres and PSUs are headed by different persons.

Similarly, the government that has started the space sector reforms seems to be replicating the atomic energy model, several officials told IANS.

"The Central government's moves in the space sector seems to replicate the atomic energy model," an official told IANS.

Currently, the Department of Space (DOS) is at the top and below that, comes the private sector space regulator Indian National Space Promotion and Authorization Centre (IN-SPACe), the Indian Space Research Organization (ISRO) with various R&D-cum-production (rockets, satellites and others) units.

The sector has two PSUs - Antrix Corporation Ltd and NewSpace India Ltd.

Unlike the atomic energy sector, the Secretary of the DOS and Chairman of the Space Commission is also the Chairman of the ISRO.

As part of the space sector reform measures, the government has set up IN-SPACe as a regulator for the private sector players.

"Ultimately there will be only one sectoral regulator. There cannot be two regulators - one for the private sector and other for the public sector. Who will be the regulator if there is a company that is floated in public-private partnership," an official asked.

"It is good that there is a separate sectoral regulator outside of the DOS and the ISRO," an official said.

The recently-formed PSU NewSpace India has been mandated to build, own satellites, rockets and also provide space based services and transfer ISRO-developed technologies to others.

ISRO Chairman and Secretary DOS K.Sivan has been saying that ISRO will focus on high end research.

As a result, the positions of Secretary, DOS and Chairman, ISRO may not be held by the same person.

"Looking forward, there are possibilities of the government coming out with a voluntary retirement scheme for ISRO officials and merging its various production centres with NewSpace to synergise its operations," a former senior official of ISRO told IANS.

"But there is one issue in this proposition. For ISRO, the production centres are also its R&D centre. Both production and R&D are interwoven. One has to see how both will be separated to be housed under ISRO and NewSpace India."

Meanwhile, the minds of ISRO officials are filled with uncertainty and confusion about their future which is linked to that of their organization.

ISRO Staff Association General Secretary G.R.Pramod had told IANS that there is "uncertainty all around about the future of about 17,300 employees of ISRO".

"The ISRO top management that includes the Chairman and the Heads of various centres should come out openly and address the employee concerns at the earliest," an official added.

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The micro-blogging platform already covers explicit instances of abusive behaviour

Twitter has announced to ban sharing of private media, such as photos and videos, without permission from the individuals that are shown in those images.

The micro-blogging platform already covers explicit instances of abusive behaviour under its policies, the expansion of the policy will allow the platform to take action on media that is shared without any explicit abusive content, provided it's posted without the consent of the person depicted.

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"Sharing personal media, such as images or videos, can potentially violate a person's privacy, and may lead to emotional or physical harm," Twitter said in a blog post late on Tuesday.

"The misuse of private media can affect everyone, but can have a disproportionate effect on women, activists, dissidents, and members of minority communities. When we receive a report that a Tweet contains unauthorised private media, we will now take action in line with our range of enforcement options," the company informed.

Under the existing policy, publishing other people's private information, such as phone numbers, addresses, and IDs, is already not allowed on Twitter.

This includes threatening to expose private information or incentivising others to do so.

"There are growing concerns about the misuse of media and information that is not available elsewhere online as a tool to harass, intimidate, and reveal the identities of individuals," Twitter said.

When Twitter is notified by individuals depicted, or by an authorised representative, that they did not consent to having their private image or video shared, it removes it.

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India's IT spending is expected to reach $101.8 billion in 2022, up 7% from the previous year.

Driven by a surge in digital transformation owing to the pandemic, the IT spending in India is forecast to total $101.8 billion in 2022, an increase of 7 per cent from 2021, global market research firm Gartner said on Wednesday.

In 2022, all segments of IT spending in India are expected to grow, with software emerging as the highest growing segment.

Spending on software is forecast to total $10.5 billion in 2022, up 14.4 per cent from 2021.

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While experiencing a slower growth rate than 2021, spending on software in 2022 is forecast to be nearly double of what it was pre-pandemic.

"India has experienced one of the fastest recoveries despite being one of the worst hit regions in the second wave of the pandemic in early 2021," said Arup Roy, research vice president at Gartner.

As hybrid work adoption increases in the country, there will be an uptick in spending on devices in 2022, reaching $44 billion, an increase of 7.5 per cent from 2021.

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