Mars rocks collected by Perseverance boost case for ancient life

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  NASA's Perseverance Mars rover has now collected two rock samples, with signs that they were in contact with water for a long period of time boosting the case for ancient life on the Red Planet. "It looks like our first rocks reveal a potentially habitable sustained environment," said Ken Farley, project scientist for the mission, in a statement Friday. "It's a big deal that the water was there for a long time." The six-wheeled robot collected its first sample, dubbed "Montdenier" on September 6, and its second, "Montagnac" from the same  rock  on September 8. Both samples, slightly wider than a pencil in diameter and about six centimeters long, are now stored in sealed tubes in the rover's interior. ALSO, READ- India's first Paralympic Gold in shooting won by Avani Lekhara A first attempt at collecting a  sample  in early August failed after the rock proved too crumbly to withstand Perseverance's drill. The rover has been o

𝙄𝙣𝙩𝙚𝙧𝙣𝙖𝙩𝙞𝙤𝙣𝙖𝙡 𝙔𝙤𝙜𝙖 𝘿𝙖𝙮 : 7 𝙥𝙤𝙨𝙚𝙨 𝙛𝙤𝙧 𝙗𝙚𝙜𝙞𝙣𝙣𝙚𝙧𝙨 𝙩𝙤 𝙨𝙩𝙖𝙧𝙩 𝙖 𝙝𝙚𝙖𝙡𝙩𝙝𝙮 𝙙𝙖𝙮

𝙄𝙣𝙩𝙚𝙧𝙣𝙖𝙩𝙞𝙤𝙣𝙖𝙡 𝙔𝙤𝙜𝙖 𝘿𝙖𝙮 : 7 𝙥𝙤𝙨𝙚𝙨 𝙛𝙤𝙧 𝙗𝙚𝙜𝙞𝙣𝙣𝙚𝙧𝙨 𝙩𝙤 𝙨𝙩𝙖𝙧𝙩 𝙖 𝙝𝙚𝙖𝙡𝙩𝙝𝙮 𝙙𝙖𝙮

 International Yoga Day is celebrated on June 21 every year. The day is observed to spread awareness about the innumerable benefits of Yoga. The theme of International Yoga day is “Yoga at Home and Yoga with Family”. The ancient Indian form of exercise is known to provide mental as well as physical well-being to the body. Yoga asanas are a one-stop shop for a complete body workout without needing any external gear or equipment. The exercises can be done indoors and are a combination of breathing and stretching techniques that focus on the entire body as well as on the mind. Yoga can rid the body of several maladies, strengthen bones and muscles and regulate hormone secretion.

Some poses are given below which I personally recommend to beginners to practice on international yoga day to start a healthy and active day

𝙎𝙐𝙍𝙔𝘼 𝙉𝘼𝙈𝘼𝙎𝙆𝘼𝙍:


1) 𝙎𝙐𝙍𝙔𝘼 𝙉𝘼𝙈𝘼𝙎𝙆𝘼𝙍:

Surya namaskar is a combination of 12 asanas referred to as salutations to the sun. The Surya Namaskar is known to strengthen the spine and back muscles. It is known to bring down blood sugar levels and improve metabolism and blood circulation. 


-To begin one must stand up straight with folded arms in a prayer position. 


-Gradually lift your joined hands behind your head and stretch backward completely. Then exhale and bend down and touch your palms to the ground. 


-Bend your right knee towards your chest and push your left leg back completely and inhale. 


-Bring your right knee next to your left leg and exhale and hold the plank position. 


-Place your body flat on the mat and place both palms on either side of your body and lift your abdomen up and stretch your head backwards and inhale keeping your legs firmly flat on the ground. 


-Then transition by lifting your hips up towards the ceiling and your palms flat on the ground forming an inverted V and exhale. 


-Bend your left knee against your chest and stretch your right leg behind you and inhale. 


-Finally, bring both legs forward and stand straight, stretching your arms behind your head before bringing them back into the initial prayer position.


𝘽𝙝𝙪𝙟𝙖𝙣𝙜𝙖𝙨𝙖𝙣𝙖


2) 𝘽𝙝𝙪𝙟𝙖𝙣𝙜𝙖𝙨𝙖𝙣𝙖 :

This pose is primarily to strengthen your abdominal muscles and give relief to your lower back. The pose is popularly known as the cobra pose and aids in losing weight around the belly area. This exercise can be done by:


-Begin by lying down flat on your stomach


-Slowly bring your palms facing down and place them next to your chest


-Apply pressure on your palms and lift your abdomen region gradually


-Inhale from as you lift  the upper body and stretch 


-Lift your head as behind as your can 


-Hold this position for a few seconds 

𝙈𝙪𝙙𝙧𝙖 𝘼𝙨𝙖𝙣𝙖


3) 𝙈𝙪𝙙𝙧𝙖 𝘼𝙨𝙖𝙣𝙖

The mudra asana is the perfect pose to aid digestion and help stretch the back and strengthen abdomen muscles. If performed in the morning the pose will ensure effective digestion throughout the day. To do this exercise you begin by:


-Sit in the folded knees position


-Place both your arms tightly behind your back


-Take a deep breath 


-Gradually release the breath as you bend forward until your forehead touches the ground


-Hold this position for a few seconds. 


-Begin to come back to your original position by slowly inhaling  

𝙋𝙖𝙧𝙨𝙫𝙨 𝙎𝙪𝙠𝙝𝙖𝙨𝙖𝙣𝙖


4) 𝙋𝙖𝙧𝙨𝙫𝙨 𝙎𝙪𝙠𝙝𝙖𝙨𝙖𝙣𝙖

This pose is perfect to help relieve the body of anxiety and stress. When done in the morning this exercise is guaranteed to keep your mind calm and peaceful as you go about your busy day. Here are the steps you should follow:


-Sit with your legs folded in the lotus position. Take a deep breath and fold your palms


-Slowly raise the folded palms above your head and take a deep breath


-Exhale and bring your palms back in front of your chest


-Place left arm on the ground and stretch the upper body to the left with right arm above your head stretching in the same direction as the body


-Come back to your original position. Then place your right arm on the ground and stretch your upper body to the right with left arm stretched above head in the same direction as your body


-Bring your body back to its original position and place both arms on your folded legs and begin inhaling and exhaling slowly and deeply. Repeat these breathing exercises a few times  

𝙐𝙩𝙩𝙖𝙣𝙖𝙨𝙖𝙣𝙖


5) 𝙐𝙩𝙩𝙖𝙣𝙖𝙨𝙖𝙣𝙖 :

Standing Forward Bend stretches and lengthens the hamstrings and calves. It is common to have tight hamstrings if you run or play a sport that involves lots of running. It is regarded as a relaxing and stress-relieving pose. Traditionally, it is said to help relieve insomnia.


-From Raised Hands Pose (Urdhva Hastasana) with the arms reaching overhead, sweep your arms down on either side of your body to come into a forward fold from your hips. This is often called a Swan Dive.


-Bring your fingertips in line with the toes. Press your palms flat to the mat if you can. You can use blocks under your hands here if they don't reach the floor. 


-Micro bend the knees so that they are not locked.


-Engage your quadriceps muscles and draw them up. The more you use your quads, the more the hamstrings (the muscles on the back of the thighs) will open.


-Bring your weight a little bit forward into the balls of your feet so that your hips stay over your ankles.


-Let your head hang.


To come up, inhale and place your hands onto your hips. Press your tailbone down and contract your abdominal muscles as you rise up slowly. 

𝙈𝙖𝙠𝙖𝙧𝙖𝙨𝙖𝙣𝙖


6) 𝙈𝙖𝙠𝙖𝙧𝙖𝙨𝙖𝙣𝙖 :

Crocodile Pose has many benefits related to various parts of the back. The deeper the stretch, the lower the pose is felt in the back. Since we rely on our lower back for many daily activities, even sitting upright in a desk, it can feel relaxing to target this part of the body. People with back pain, especially lower back pain, may experience some relief.


-Begin by sitting on your knees, taking the form of Thunderbolt Pose (Vajrasana). Extend your arms in front of you so your hands touch the yoga mat. Safely extend your legs behind you so the balls of your feet touch the yoga mat.


-Lower your body to the ground. First, lower your legs to the ground so the tops of your feet are on the ground. 


-Then, lower your hips, stomach, chest, and shoulders to the mat. You should be facing down with your elbows tucked in at your sides, palms facing down.


-Bring your hands to the front of the mat. Slowly cross your arms in front of you, creating support to rest your forehead. 


-Optional: Bring your arms to your side and press your forehead into the ground. Place the toes on the mat to stretch the legs and straighten the spine.


-To challenge yourself and stretch your lower back, lift your upper body similar to Upward Facing Dog (Urdhva Mukha Svanasana). This will open the chest and release tension in the shoulders and back. It will also improve flexibility in your lower back.


-Release the pose by returning to the starting position. If lifted, lower the chest slowly. Rotate your arms safely to avoid causing discomfort in the shoulders. 

𝙆𝙪𝙢𝙗𝙝𝙖𝙠𝙖𝙨𝙖𝙣𝙖


7) 𝙆𝙪𝙢𝙗𝙝𝙖𝙠𝙖𝙨𝙖𝙣𝙖

Also known as the plank pose. This pose works on your back and stomach. It is perfect to strengthen your core and while it looks simple to do, it takes tremendous effort to hold the position. To do this exercise begin by:


-Lie on your stomach


-Place arms in front of you and lift the body


-Balance the body on your palms and feet


-Keep your legs straight and ensure your arms are stretched below your shoulders. Keep your body in a straight line and hold this position for a few seconds


-Exhale as you lower your body into the resting position

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