Relieve Your Neck Pain with Yoga

Everyone gets a little stiff neck once in a while, and yoga can wipe away the pain with a few concentrated exercises. First, though, you must be certain the pain isn't related to something more serious than a simple stiff neck. Instead of yoga, see a doctor if any one of the following is true:

- You neck pain has persisted for more than three days, or it keeps coming back.

- Your neck pain is accompanied by dizziness or nausea.

- The pain seems to radiate down into your arms or legs.

- The pain began with a fall or accident.

If your stiff neck does NOT meet any of the above conditions, these simple yoga exercises can help increase your neck's flexibility and strengthen the neck muscles. By exercising you speed blood and needed nutrients to the area, easing the neck pain gradually. Try these:

Neck stretches

sitting cross-legged, tall and straight, and inhale eyes forward. Exhale, moving chin to chest. Repeat this breath five times, the fifth time holding chin to chest breathing three times through the nose. Inhale, raising the head to center again. This time drop your right ear to your right shoulder during the exhale. Repeat this breath five times, the fifth time holding ear to shoulder for three breaths. Repeat this sequence with the left ear to left shoulder.

Half-Circle Rolls

Drop your chin to your chest. Slowly roll it up to your right shoulder, down to center, up to the left shoulder and down to center. Repeat this three to five times. Never roll the head in a full circle, as this can cause damage.

Shoulder Hunches

Hunch your shoulders up as high as you can, then relax them completely. Repeat five to six times. Next roll your shoulders in forward circles five to six times, then backward circles five to six times. Notice how relaxed your shoulders feel. Try this quick relaxation exercise any time you feel tension building.

Chest Expander

stand with your feet together and your fingers interlaced behind your back. Inhale while raising your hands behind your back, squeezing your shoulder blades together and tucking your tailbone under to keep from over-arching your back. Hold this position for three to four breaths, then lower your arms slowly during the next exhale.

Arm Lifts

Hold your arms straight out in front of you, parallel to the ground with palms facing each other but not touching. Inhale while bringing them up next to your head. Exhale while you bring them down again. Repeat this four to eight times.

Press It

Place either palm on the back of your head. Simultaneously press the head and hand against each other for a count of ten. Move the palm to the forehead and repeat the pressing for another count of ten. Now place the right palm against the right side of your head and press head and hand together for a count of ten. Repeat with the left palm and left side of the head.

These yoga exercises are designed to relieve physical stress and related pain. The best pain relief is pain prevention, so be sure to watch your posture and set your workspace to avoid slouching.

Michael Russell Your Independent guide to Yoga

Yoga And Meditation

Patanjali's Eight Limbs of Yoga

The eight limbs of Yoga, as described by Maharishi patanjali, in the Yoga Sutras, are a system of steps toward absolute bliss or enlightenment. The first four limbs (steps) are primarily concerned with ethical guidelines, developing awareness of the energy body, and physical mastery.

The last four limbs are concerned with development of consciousness through meditation. The physical body is a capsule for the soul (Jiva). The physical body has basic functional demands, and sensory demands, for pleasure. Transcending awareness beyond the physical senses grants us peace with ourselves.

If the general population of this planet would follow ethical guidelines, and transcend their awareness beyond the physical barrier of the body, we would have world peace. Just to listen, observe, and act, guided by our empathic sense is a good start toward helping others.

When you contemplate the first two limbs of Yoga (Yama and Niyama), you will notice they flow in harmony with every moral code in existence. The principles of Yama and Niyama are universal laws for mankind.

You may have noticed that ten is a common number for moral codes. The Ten Commandments are another example of ethical guidelines. With ten fingers on our two hands, it makes it easy for humans to remember. Hence, we have five Yamas and five Niyamas, for a total of ten.

Yama are restraints, but are sometimes called Thou Shall Nots by western Yoga teachers. It is not enough to observe them. It is much more important to live by them in our actions, words, and thoughts.

Copyright 2007 paul Jerard / Aura Publications

paul Jerard, E-RYT 500, has written many books on the subject of Yoga. He is a co-owner and the Director of Yoga teacher training at: Aura wellness Center, in Attleboro, MA. http://www.riyoga.com He has been a certified Master Yoga teacher since 1995. To receive a Free Yoga e-Book: "Yoga in practice," and a Free Yoga Newsletter, please visit: http://www.yoga-teacher-training.org/index.html

Become A Certified Pilates And Yoga Teacher

Wireless Network Security: How to Use Kismet

Kismet is a wireless network detector / sniffer which can give you a vast amount of information about wireless networks. Wireless network security flaws are well documented but often very hard for the common person to understand. I will be showing you how to use kismet with out even having to install Linux, or compile kismet.

First you need to proceed to remote-exploit.org and download and burn their Auditor CD. (IF you dont know how to burn an iso image, go to Google). This version of Linux doesnt install or modify your hard drive; it will boot from the CD and use a Ram Drive (On your Memory).

Auditor is not only a great tool for testing wireless network security with kismet but it also has many other computer security tools on it as well.

Client Window

Next, to start Kismet proceed to the Linux version of the start menu, and press Auditor. now proceed to the wireless /scanning/kismet tools/kismet.

Once you click on Kismet it will ask you for a default location to place the Kismet log files for analyzing later, just press the desktop or temp file.

now I will show you how to use Kismet. When kismet initially opens you will see a greenish box with numbers and network names (If any are near you) clicking away dont be overwhelmed. (Also I cant show you how to use kismet if you dont have the correct wireless adapter, get an ORINICO gold Classic card off EBAY.) The Orninco gold classic card will be automaticly detected by auditor linux.

The Kismet columns will show the wireless networks SSID (Name), Type of device (Access point, gateway) encryption or no encryption, an IP range and number of packets. Kismet will pick up hidden networks with SSID broadcast Disabled also, Netstumbler will not.

now Press H, to bring up the Help Menu. This will give the nuts and bolts on how to use kismet. If you tab down to the network you are auditing and press C, Kismet will show you all the computers that are using that wireless access point / gateway. This Kismet screen will show you the clients mac address, Manufacture of Wireless adapter, IP address range and traffic.

Kismet: Help Menue

now to get out of that screen press Q. Tab Down on the Main Kismet Screen to another SSID and press I. This Kismet window will show detailed information about the wireless network. The Kismet detail screen will show the type of network (Infrastructrure / Adhoc), signal strength, channel, encryption type, and much more.

Kismet will also give you sound alerts when new wireless networks are discovered or security alerts or suspicious clients are in range. Suspicious clients would be people like you who are using Kismet or Networkstumbler. Unlike you these could be Wardrivers looking for venerable networks to hack into.

Kismet Alert page

You can prevent War drivers from discovering your wireless network by performing a proper site survey which will help limit signal bleed off to unneeded areas. You should write down the suspicious mac address and keep an eye on your access logs. If the War drivers are really stupid just look out your window and look for cars with weird antennas.HA HA HA.

Kismet is more than just a tool to discover wireless networks; it can be used in conjunction with other tools to crack WEP/WPA. Many websites will claim that WEP can be cracked in less that five minutes. This is only half the truth because it could take many hours,days,months to gather enough packets to crack. Good luck and have fun learning the more advanced applications of kismet.

Keep your wireless network simple and secure. Join the most popular wireless networking newsletter on the internet http://www.wirelessninja.com

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