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A couple years ago we received a secondhand copy of the board game Guess Who? It's kind of like a visual version of 20 questions, where you try to be the first person to guess who your opponent's person is by asking questions about facets of their appearance.
We've played it many times, although every time it comes out if the box I get irritated that so many of the characters are white men. Zeke agrees with me, and we've tossed around the idea of replacing the cartoon faces with images of people with a wider variety of characteristics. Tonight we finally did it.
We started yesterday by brainstorming a list of people to include. Zeke decided we should use famous people instead of people we know. That way it would be easy for us to find pictures of them online and other people besides us playing the game would know who the people are. Because of the current and crucial resurgence of Black Lives Matter protests, activism, and awareness, and because this is Pride month, we decided to focus on Black and queer people, but we wanted to include lots of others too. I also wanted to make sure Zeke knew who the people were. So anyone I suggested who he couldn't immediately identify, I shared the back story or showed him videos. I was slightly surprised that one of his nominations was George Floyd. I asked him, just to make sure, if he knew who George Floyd was. He told me that George Floyd was a man who was killed because a police officer put his knee on Floyd's neck for nine minutes. He understood that this murder was one of the reasons we've been making Black Lives Matters signs and reading anti-racist books.
Here are the new faces in our Guess Who? Remix.
Bobby Berk (we love Queer Eye)
Beyoncé (Queen Bey)
Simone Biles (best gymnast on earth right now)
Chadwick Boseman (Black Panther)
John Boyega (Star Wars)
Karamo Brown (Queer Eye)
Tan France (Queer Eye)
Frida Kahlo (Zeke loves art and learning about artists and he recently studied Frida Kahlo and Yayoi Kusama)
Lin-Manuel Miranda (Hamilton)
Barack Obama (our favorite president)
Michelle Obama (our favorite first lady and so much more)
Antoni Porowski (Queer Eye)
Megan Rapinoe (we love US women's soccer, and Rapinoe is amazing personally and professionally)
Taylor Swift (Zeke is almost as much of a Swiftie as his sister is)
Kelly Marie Tran (Star Wars)
Jonathan Van Ness (Queer Eye)
Emma Watson (Harry Potter plus activism)
Jacqueline Woodson (author we all love and recently saw on The Brown Bookshelf's Kid Lit Rally 4 Black Lives)
Letitia Wright (Black Panther)
Gene Luen Yang (author we recently discovered while watching The Brown Bookshelf's Kid Lit Rally 4 Black Lives and Zeke devoured the first volume of The Secret Coders and I'm reading American Born Chinese)
Malala Yousafzai (role model for all of us)
Zendaya (Spiderman and Greatest Showman and so much more)
Zeke and I split up the list and found photos online of each person and cropped them to focus on the face. Just so you know, he is equally capable of doing this as I am. He only occasionally asked for help spelling people's names. Autocomplete is a gift for a seven-year-old on Google. Then I dropped all the photos in a template on PicMonkey and added each person's name. I had to print the collage out a few times to find the right size to go onto the cards in the game. We used the laminator my mom recently gave us to laminate the photos. Then I cut out three sets of the photos. Zeke glued one of the sets onto the cards from the blue game board. I glued the photos on the red cards and the yellow cards from which you draw your card for each round. I trimmed all the photos and maneuvered the red and blue ones back into the little slots on the game boards.
And there you have it. I realized near the end that we are missing one yellow card. So unfortunately Bobby Berk is floating around in the box without a card attached. I am hopeful that someone who has an old unused Guess Who? game in their basement can hook me up.
After I put Zeke to bed tonight, Zoe wanted to play our Guess Who? Remix. The first round we played the traditional way, just asking questions about obvious physical characteristics. Then I suggested we make it more challenging, and ask questions whose answers were not apparent. Turns out, this is harder and much more interesting. Questions like, "Does your person get up in front of crowds?" Or "Has your person written a book?" Or "Was your person born in America?" Sometimes we still ended up asking "Is your person female?" Or "Is your person gay?" Or "Is your person Black?" but we tried hard to go deeper. And we had to look up some information online to make sure we were answering accurately. I imagine tomorrow when I play with Zeke he will have a few more gaps in his in-depth knowledge of all the people, but he is curious and I think we will learn together.
If you've ever had a baby (or even if you haven't), you might be familiar with the phenomenon of being so utterly exhausted you can barely function yet when you lie down to sleep, you just can't. Or if you have migraines, or any kind of recurring pain, you might know the feeling of desperately needing to sleep to relieve your misery but hurting so much that you just can't. Why are our bodies so contradictory and stubborn? What is that about? And why do doctors ask if you've been experiencing a lot of stress lately. When have I not been experiencing a lot of stress? Not that I am stressed 24/7, but it's always there, lurking.
Today we went to a beautiful state park where I had never been. At the ranger station, I dropped my money into a fishnet that the ranger extended out the window. She returned the net to me with my receipt and a map.
The sun was shining and the temperature was about 70 degrees and it was a lovely day. A lot of other people thought so too and had also come to the park. I would estimate that about 80% of them were not wearing masks. In fact, we received some strange looks because of our masks. In Arlington, I feel like at least 90% of the people I see are wearing masks. I don't know if that's because Arlington is more densely populated or because the number of confirmed coronavirus cases here has passed 1,000, or because people in my community are getting their news from different sources. At one point on the trail in the park we passed a mom with two small kids. The mom said loudly, ostensibly to her daughter, "are you afraid of the masks?" And I took my mask off to smile at her. I said, "it's ok, it's just us," as if we knew the girl or that made the slightest bit of sense. The mom said again, "she's just really afraid of masks." And hurried the kids along. The girl was not visibly upset. The mom seemed more upset, perhaps by the prospect of the girl getting upset? I don't know what the girl's (or the mom's) history with masked people is, but I hoped for all of their sakes they would overcome the fear because masked people are not going away. And we were not wearing scary monster masks or those creepy giant face masks of Richard Nixon or Ronald Reagan. We were all actually wearing cute, hand sewn masks in whimsical fabrics. Zeke was wearing a rainbow buff. But I still felt strange, as if we had done something inadvertently offensive.
So all the while as we were walking by the water and through the woods, my mind kept returning to the masks. Were we being over reactive? Were all these other people endangering their health and ours? Did any of us really know what was going on? What are the actual chances that anyone at the park was a carrier of the virus? I have no clue.
One thing I have learned (or relearned, really) during this pandemic is how people I know and love have significantly different styles of thinking about and reacting to unknowable questions and unsolvable problems. Some people like to speculate. What do you think is going to happen? Why do you think that? When do you think we will be able to go out normally again? I am sure that many people could come up with creative and perhaps profound answers to these questions. Maybe people who have this mindset are the ones that reimagine the future and make things better for humanity.
This is not me. I know that I cannot stand to speculate. I don't know if this represents a failure of imagination or just an affinity for facts, but I truly do not want to discuss what may or may not happen two or four or six months from now until I have actual information in front of me with which to make decisions. And right now none of us (or at least none of the people with whom I talk to regularly) have any of this essential information. I'm not saying this information doesn't exist, but I don't know it and it doesn't seem to be common knowledge.
For example, could you get coronavirus in a swimming pool? Would the chlorine kill it? Does it depend on who's swimming in the pool? Is it possible to test all the kids arriving at summer camp? What about their families? If you test them when they arrive could they still be carrying the virus? How do you know if it's safe to be in a house with people who you haven't been quarantined with but who have also been quarantining for months? If you aren't likely to get the virus from a surface, why is everything still closed? Could you get it in the ocean? Could you get it on the beach if you're not close to anyone? What if you're in a tent? I DON'T KNOW! Does anyone know? I don't know if anyone knows. I don't know when we will find these things out. So how can we make any decisions without knowing the answers?
Now I'm just getting riled up. I don't know what exactly it says about me or my personality that I need information like this. Part of my feels like it's paradoxical because a lot of my decision making is emotional, based largely on what my heart and gut tell me. I guess in these kinds of times, you can't go with your heart and gut when people's lives are on the line. I don't usually make a lot of life or death decisions. Thank God.
These days are long and meandering. And even longer when you can't sleep. Again tonight Randy and I had to tag team bedtime with Zeke several times because Zeke can't sleep, and he is the most visibly upset about his insomnia of all of us. After Randy relieved me and I came back into our bedroom I ordered some melatonin for pickup tomorrow at the vitamin store. We used this a lot when Zeke was younger because he couldn't sleep them either, but not because of pandemic stress. He just could never settle down. Then he outgrew that issue and we stopped the melatonin and all was well (at least on the sleep front) for a few years. I guess that returning to outgrown challenges requires revisiting old solutions. Better living through chemistry. In fact, over the 45 that I've been writing this, my migraine medicine finally, blissfully, kicked in. Maybe now I can get some sleep.
I am fascinated by other people's jobs. One vocation I'd like to learn about is hairstyling.
I want to spend a day at beauty school, when they're learning about hair color. How do they know what color highlights to give a customer? What if the customer wants something that the hairdresser knows will be hideous? Why do all the color potions look white when they're in the bowl? Who created all those colors and gave them numbers? Are the numbers universal, so an American hairdresser could go to Turkey and know how to highlight hair with Turkish products?
What's the difference between the hairstylists who work at Hair Cuttery and the ones who charge much more for a haircut? Is hairstyling a natural talent some people are born with? How do they know what to do when the customer has no idea what she wants?


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Video: Crowie Looks To Defend In Vegas
"I treat this as a world championship in its own right. I'm not even thinking about Kona at this point."
Australia's Craig Alexander will take the first step in defending his two world championships from 2011 this weekend in Vegas. In the video above, Crowie talks about the importance of the race, and how he's feeling hours before the big day.
For more from Vegas visit Triathlete.com/Vegas2012.

subset: commoncrawl


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getting over flu5 Replies
I have just started to get over the flu, but feeling really low and weak still. Does anyone know what I can do to get myself feeling up to speed again? Is there anything specific I should get to eat and drink?
richfish65 1357652055
just keep drinking plenty of water and home made soups.
brancaster7 1357667512
In my opinion bottles of vichy catalan in large quantitys cures just about anything.
peregrine-860349 1357669530
Thanks guys, will try your tips.
candygirl-860353 1357765650
You could try drinking those probiotic yogurt drinks.
peregrine-860349 1358004572
Thanks I got some this morning. I also got some cough syrup, fed up of barking all the time lol
Join the discussion LOGIN OR REGISTER


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text: Editing (section) Index Librorum Prohibitorum 0 You do not have permission to edit this page, for the following reason: This page has been protected to prevent editing. more + You can view and copy the source of this page: ====Lunatia==== Index and Index-tan are part of the NPC characters that will assist the player in the japanese version of the Korean MMORPG Lunatia. <ref>[http://game.goo.ne.jp/news/items/2009111302luna.html 御坂美琴がペットに!?『ルナティア』×「とある魔術の禁書目録」コラボ]:Game goo News (Japanese) (Retrieved on: 3/10/11)</ref> Return to Index Librorum Prohibitorum. Retrieved from "https://toarumajutsunoindex.fandom.com/wiki/Index_Librorum_Prohibitorum" Edit summary Preview Mobile Desktop Show changes


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3 edition of European and U.S. aircraft development strategies found in the catalog.
European and U.S. aircraft development strategies
Perry, Robert
1971 by Rand Corp.] in [Santa Monica, Calif .
Written in English
Edition Notes
|[by] Robert Perry.
|United States. Congress. Senate. Committee on Armed Services.
|LC Classifications
|AS36 .R28 no. 4748, UG633 .R28 no. 4748
|The Physical Object
|iii, 16 p.
|Number of Pages
|ID Numbers
|Open Library
|LC Control Number
Chapter 7 - Army Experimentals. Matthew Devivo Fly-by-wire technology replaces manual flight controls with an electronic interface that uses signals generated by a computer and transmitted by wires to move control mechanisms. Eventually, attention turned to the possibility of causing indirect harm to the enemy by systematically attacking vital rear-area resources. Due to this, and the ineffectiveness of carpet bombing partly because of a lack of identifiable targetsnew precision weapons were developed.
Today, the military uses submarines to carry missiles, conduct reconnaissance, support land attacks, and establish blockades. The late Zeppelin raids were complemented by the Gotha bomber, which was the first [19] [20] heavier-than-air bomber to be used for strategic bombing. The Independent Forcean expanded bombing group, and the first independent strategic bombing force, was created in April Domestic political considerations saw to it that the British worked harder on the concept than most. In a raid in the afternoon of June 22,the pilots used outdated maps and bombed the location of the abandoned railway station, where a circus tent was placed, killing persons, most of them children.
They know that within 45 minutes a full-sized village can be practically wiped out and a third of its inhabitants killed or injured". Though this figure was relatively small, aerial bombers and their weaponry were continually improving — already suggesting the devastation what was to come in the near future. There were 23 airship raids inin which tons of ordnance were dropped, killing people and injuring While the militarization of space remains controversial, the U.
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But there are some challenges, which are faced by these users. Excluding operations against Yemeni forces — which had effectively ceased by — a total of twelve deaths were attributed to air attacks conducted between and He envisaged future wars as lasting a matter of a few weeks.
Seven countries have since joined. Area settled up to BCE. If I ever get the chance, I will personally recommend M2Jets. The Trenchard School theories were successfully put into action in Mesopotamia modern-day Iraq where RAF bombers used high-explosive bombs and strafing against guerrilla forces.
RAF directives stressed: In these attacks, endeavour should be made to spare the women and children as far as possible, and for this purpose a warning should be given, whenever practicable. The late Zeppelin raids were complemented by the Gotha European and U.S.
aircraft development strategies book, which was the first [19] [20] heavier-than-air bomber to be used for strategic bombing.
Further raids followed until the Armistice in InAdmiral William Halsey recommended construction of naval auxiliaries for pilot training. Some leading theorists of strategic air warfarenamely strategic bombing during this period were the Italian Giulio Douhetthe Trenchard school in Great Britain, and General Billy Mitchell in the United States.
It funds important support to Airmen and their families with a 2. All of these are of excellent quality and have been sharply reproduced. The emergence of low-cost carriers, the future of the three global alliances, and the consolidation of network carriers through merger and acquisition all come under examination.
They also signed another pact creating the European Atomic Energy Community Euratom for co-operation in developing nuclear energy.
Yet, during the Spanish civil war" the bomber will always get through " theory started to appear doubtful, as quoted by the U. Domestic political considerations saw to it that the British worked harder on the concept than most. The carriers employed the same system of arresting cables and tail hooks as on the big carriers, and procedures for launch and recovery were the same as well.
These are the primary factors, which are hindering the growth of aircraft communication systems market. David Goldfein said the budget also moves the Air Force in the direction of multi-domain operations. The political fallout resulting from the destruction being broadcast on the evening news ended more than one strategic bombing campaign.
These raids caused only minor hampering of wartime production, by later standards.Jun 19, · The Dragon Takes Flight: China's Aviation Policy, Achievements, and International Implications analyzes China's journey toward the development of its C large passenger aircraft.
Through the use of primary sources in English and Chinese, including interviews with important players in China's aviation industry, Levine builds on Michael Porter's Diamond Model to explore the underlying Author: Derek A.
Levine. To meet European and U.S. aircraft development strategies book requirements, the budget funds 5th generation aircraft such as the FA, and invests in modernizing the refueling fleet with the KCA. The Space Force Procurement budget funds acquisition of spacecraft and terminals, ground control systems, launch services, and related communications security and training products.
The Ambassador said that he was very pleased with everything from the aircraft itself, to the catering, and with particular attention to the pilots who he thought were exceptional. Between you and I, that is a hard compliment to come by the Ambassador, so thank you for a great flight." Assistant to Former U.S.
Ambassador Aircraft: Hakwer sending searching.Download pdf Ambassador said that he was very pleased with everything from the aircraft itself, to the catering, and with particular attention to the pilots who he thought were exceptional.
Between you and I, that is a hard compliment to come by the Ambassador, so thank you for a great flight." Assistant to Former U.S. Ambassador Aircraft: Hakwer Managing New Product Development and Supply Chain Risks: Ebook Boeing Case U.S. commercial aircraft.
and responding to risks—this chapter highlights the overall structure and key.


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- Windows
- Photo & Graphics
- General
- Coastal Explorer
Coastal Explorer
You can download Coastal Explorer 3.1.17086.2000 from our software library for free. The most frequent installation filename for the program is: Chart.exe. Our built-in antivirus checked this download and rated it as virus free.
The following versions: 3.1, 3.0 and 2.0 are the most frequently downloaded ones by the program users. The most recent installation package that can be downloaded is 289.7 MB in size. The software lies within Photo & Graphics Tools, more precisely General. The actual developer of the program is Rose Point Navigation Systems.
From the developer:
Coastal Explorer is a navigation program that has support for charts and route planning. It also comes with an integrated gazetteer and guide books, virtual instrument display and obstacle alerts. It makes it easy to plan your next cruising adventure with features like multi-level undo, powerful route manipulation tools and route obstacle detection.
You may want to check out more software, such as XML Explorer, Explorer Context Menu Platinum or Air Explorer, which might be related to Coastal Explorer.
Please add a comment explaining the reasoning behind your vote.
Network tools
Document management
HDD Management


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Comment (1)
Martha Franco Architecture & Design3 years ago
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countertop help decision help neededComments (13)A picture of her kitchen is not really going to help you. IMO first figure out if you want white or off white cabinets then you choose a counter the other way works if you let the counter drive the cabinet choice but you need to start with one or the other. Where is your kitchen designer in this process? What colors do you like , warm colors or more on the gray and cool side. A kitchen is art of a whole design and needs to be designed to work with the rest of the house. Is this a new build or a renovation? All the samples need to be in your space before choosing too that is why I say seeing someone else's kitchen really does not help you....See More
It's the never ending question-countertops, countertops, countertops!Comments (10)Jodie White Designs—the only thing we have in are the cabinets so far. The floor will be a lighter white oak engineered floor, appliances stainless steel. I wanted to go with brushed brass hardware. Backsplash is going to be a polished marble or a nice, shiny dimensional subway style tile. At least that's the plan. john3582–soapstone is what we would love to have, but out of budget. I'm trying to find something that resembles soapstone without the upkeep and wear. Btw, we had chosen leathered via lactea but our fabricator came back at a higher price than originally quoted. So, it feels like we are back to the drawing board....See More
What color should we change our countertop to?Comments (18)I really think a marble look will look good here. the issue is like what other said: will it look real enough? others make a good point about large veins looking weird where the joints are. is there any way you can see large versions in real life, including examples of it joined together? what kind of edge do they do? you will want to avoid any technique that leaves a visible seam (see photo below). bring home samples of your favorites to see how it looks in your space. many marble lookalikes I've seen have a cool undertone. you might not like that against your warm walls, unless you want to repaint. finally: research and make sure the material is durable. does it chip, stain or discolor easily? is there any kind of warranty?...See More
backsplash that matches countertopComments (15)Agree, you want to remove the 4" backsplash if you want tile, but you can also just leave it as is and be done with it. I wouldn't want to match the granite - it will darken the space considerably. A "beadboard backsplash" would have been fine if you didn't already have beadboard cabinets. This might be too much of a good thing. I think the better option might be to use a white tile that matches the white in your cabinets. In order to find the right white, order samples from companies that have several whites in their line. This is Fireclay Tile. Or, you could just leave it as is. You can change it any time, but your walls and cabinets are protected from water damage with that 4" piece. Hey, are you planning to buy light rails for your cabinets? I think it's great you installed under-cabinet lighting, but light rails will improve the look. You might want one more over the sink....See More
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Work Text:
Jay knows it's going to be a bad day the moment his eyes drift shut after turning off his alarm. He feels Antonio shift beside him and he knows he should get up, knows he should have breakfast while Antonio showers, but he can't quite bring himself to do anything about it.
He definitely knows it's a bad day when he feels the end of the bed dip with Antonio's weight and he hasn't managed a single conscious thought other than 'I should get up' and 'I don't want to.'
"Shower's free," Antonio says softly, hand resting on Jay's foot, and Jay sighs in response, rubbing at his eyes as though that might make it easier to open them.
He drags himself out of bed, more because he doesn't want Antonio to worry or ask questions than anything else, and makes his way to the bathroom.
He stares at his reflection as he waits for the hot water to come through, and groans softly, hanging his head. He looks as tired as he feels, like he hasn't slept in weeks even though he managed a full eight hours the night before.
He's not sure how long he spends standing under the shower, staring off into space, but Antonio's light knock at the door sends a flash of guilt right to the pit of his stomach.
"I made you toast," he calls through the door.
Jay's honestly grateful Antonio has chosen to respect his privacy in that moment, respected the closed door, despite how many times they'd shared the bathroom in the morning, because he's not sure he could handle Antonio looking at him right now. He's not sure he could handle anyone looking at him right now. The very thought has his skin crawling, and he's already imagining the myriad of ways that will pose as a problem throughout the day.
He hates days like this, days where everything he does feels detached and mechanical. He hates that he can't appreciate waking up next to Antonio, or the warmth of the shower waking him up, or the taste of whatever he eats, whether it be as simple as toast or as elaborate as pancakes.
Most of all, he hates the way he can feel everyone else hating him, too. He knows he's difficult on days like this. He knows he snaps and snipes and is hard to be around. The worst part, he thinks, is the way Antonio seems to avoid him like the plague, because even though the thought of being anywhere near anyone else sets him on edge, all he really wants is for Antonio to hold him close and tell him it'll be okay.
He sits down on the closed toilet seat, only half-dressed, as his eyes sting with tears that he tries desperately to blink back.
He understands why Antonio wouldn't want to be near him like this, he honestly does, but right now the thought that Antonio's likely already left for work, that he has to do the rest completely unprompted, has his chest aching and his eyes burning.
He stifles a sob, jumping as the bathroom door opens, but it's too late, he's already too far gone, and tears spill down his cheeks as he hangs his head, shame filling him up.
Wordlessly, Antonio kneels on the floor in front of him and delicately takes the shirt from his balled-up fist. He swipes furiously at his eyes, breath hitching as he tries to keep his tears at bay. He knows he's being ridiculous. He isn't the first person in history to have bad days, and nor will he be the last, and yet the earth keeps turning, the world keeps moving, and everyone else manages to get on with their day.
"Please don't cry," Antonio whispers helplessly, cupping Jay's face with a firm hand, catching tears on his thumb. "I can't stand to see you cry."
"Then go," Jay stutters out, pushing at Antonio's shoulders.
"No, that's…" Antonio sighs, but he doesn't reach for Jay again. "That's not what I meant."
"I'm fine."
"You look it, too."
Jay's head snaps up, and he's surprised to find Antonio smiling at him. Hesitant, but still smiling.
"Shut up," Jay sniffs.
"Can I hug you, or do you want me to leave?"
The question catches Jay off guard, and for a moment he's stunned into silence, but then Antonio offers him a sad smile before moving to get up, and Jay reaches out for him.
Antonio pauses for what feels like forever before taking Jay's hand, moving back in close, slowly, like he's approaching a spooked animal. The moment Antonio's arms are around him, Jay grips him back fiercely, pressing his face into the crook of Antonio's neck as his tears threaten to spill over again.
After a while, they pull back, and Jay knows his face is a mess, but the world feels a little lighter than it had before, and he knows that's all Antonio.
"How can you still look so attractive while crying?" Antonio asks with a soft laugh.
Jay swats him lightly on the shoulder, half-sniffing, half-laughing. "Shut up."
"What? It's true. You're beautiful."
Jay offers him a small but genuine smile in response, not quite sure what else to say, what else to do. He feels lucky, all of a sudden, to have Antonio in his life, and though that's not a revelation in the slightest, it takes him by surprise to actually feel something when he'd started his day so numb.
Wordlessly, Antonio helps him put his shirt on before standing, holding out his hand for Jay to take.
"Your toast has likely gone cold," Antonio says softly as he leads Jay out of the bathroom. "But I think it's a bagels and fresh coffee kind of morning anyway, don't you?"
"We'll be late," Jay says with a small shake of his head, reluctantly letting go of Antonio's hand so they can put their coats on.
"So we'll be late," Antonio says with a shrug.
Jay laughs, surprising himself by how genuine it feels, how at odds it feels with the darkness still clinging to him. "I'm blaming you if Voight tries to kill us. I'm not going down for your bad choices."
He's grateful Antonio doesn't point out that it's entirely Jay's fault they're running late, and as Antonio takes his hand again, he feels like maybe he can face the day after all, with Antonio by his side, ready to catch him when he inevitably falls.


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Officials of Malaysian-led IMT visit Basilan capitol
BASILAN --- Gov. Jim Salliman said Tuesday he was honored with the visit of officials of the Cotabato City-based Malaysian-led International Monitoring (IMT) to the provincial capitol in Isabela City in this island province.
The IMT, comprised of military, police and non-uniformed conflict resolution experts from Malaysia, Indonesia, Brunei, Japan, Norway and the European Union, has been helping monitor since 2004 the peace process between the government and the Moro Islamic Liberation Front.
The group that visited Salliman at his office Tuesday was led by IMT's present mission head, Malaysian Army Major Gen. Dato Yacob Bin Samiran.
Salliman said his dialogue with the visiting IMT officials was cordial.
He said their visit to Basilan complemented efforts of his administration to show to outsiders and prospective investors from other provinces and from abroad that there is peace now in the province.
Salliman and his brother, Basilan Rep. Mujiv Hataman, are staunch supporters of Malacañang's diplomatic overture with the MILF, meant to put a closure to the now five-decade Moro secessionist issue.
NDBC BIDA BALITA (July 10 2020)
1. Mayor ng Sto Nino, South Cotabato, patay sa pamamaril kaninang umaga.
Police clueless yet on Shariff Aguak roadside bombing
MAGUINDANAO -- A police master sergeant and a villager were killed while four others were hurt in a bomb attack Thursday night in Shariff Aguak...
5 dead in Central Mindanao gun attacks
COTABATO CITY --- The mayor of Santo Niño town and four others were killed in separate attacks Friday in South Cotabato and North Cotabato...
499 Basilan, Sulu, Tawi-Tawi residents from Manila now safe in Maguindanao
COTABATO CITY --- The 499 Bangsamoro residents stranded in Metro Manila possibly mistakenly ferried to Cagayan de Oro City are now in an isolation...
UPDATE: South Cotabato mayor shot dead, woman hurt
KORONADAL CITY – A South Cotabato town mayor included in the 2016 narco-list of President Duterte was shot dead near his home in Sto Nino, South...


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|Horoscopes - Tarot
|Item Id
|Published date
|149 x
Kolkata , West Bengal , India
When it is about availing astrology services or learning basic astrology, Daksha Spiritual Foundation of Vedic Research is the place to be. Vedacharya, the best vedic astrologer provides counseling and guidance to students wanting to have a flourishing career in astrology. Know more about our astrology training institute at http://www.dakshavedicresearch.com/astrology-course.html
Office Address:- 42/2, Punnananda Sarani, IRA Tower, Station Road, Khardah, Kolkata - 700118, WB, India.
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Alternate: (+91)-9830772058
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Kolkata, West Bengal, India


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The Sumy State Medical University (SSU) is located in Sumy Oblast, in the historical region of Sloboda, Ukraine. University ranks 6th in worldwide Internet rating among Ukrainian institutes of higher education as of July 2012 According to the Webometrics Rating, Sumy State. Sumy State Medical University is a member of Magna Charta Uttiversitatum, International Association of Universities, European University Association, Eurasian Association of Universities, and the World Health Organization. International relations with leading university and scientific organizations in Poland, the Czech Republic, Slovakia, Germany, Slovenia, and Russia is up to the mark.
Sumy State Medical University history is closely connected with history of Public Joint Stock Company Sumy Biskek Machine-Building Science and Production Association. throughout this era the muse of educational and Support Services (ASS) of Moscow Metal business Correspondence Institute (Moscow State University of Instrument Engineering and pc Science) began. attributable to the organization of Ukrainian Correspondence engineering school (UCPI), ASS became UCPI branch in 1958. On might 1960 Sumy General Technical school on the premise of Ukrainian Correspondence engineering school (UCPI) was established. In 1965 school became a branch of Kharkov engineering school (National Technical University "Kharkiv engineering school Institute"). In 1966 the academic establishment in Sumy State Medical University was reorganised into a branch of the Kharkov engineering school. In 1990 the branch was renamed the Sumy Institute of Physics and Technology. In 1993 the Sumy Institute of Physics and Technology was awarded the standing of Sumy State Medical University Ukraine.
|1st year tuition fees (USD)
|2nd to 6th year
tuition fees(USD)
|Total package
|Sumy State University
- 1st year fee includes: Tuition fee, hostel, visa extension and medical insurance.
- From 2nd year on wards: Food 100 USD per month


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Click here to read the College of the Ozarks Response to Novel Coronavirus
Email: email@example.com
Title: Professor of Chemistry and Nettie Marie Jones Chair of Chemistry
Education: Ph.D. in Organic Chemistry, University of Iowa; M.S. in Chemistry, San Diego State University; B.S. in Chemistry, Southern Nazarene University
Teaching Focus: Organic Chemistry
Email: email@example.com
Education: NCI Post-Doctoral Fellowship, University of Kansas; Ph.D. in Analytical Chemistry, University of Missouri; B.A. in Chemistry, Drury College
Teaching Focus: Analytical Chemistry
Email: email@example.com
Title: Associate Professor of Chemistry
Education: Ph.D. in Physical Chemistry, Washington University; M.A. in Chemistry, Washington University; B.S. in Chemistry, Saint Mary's University
Teaching Focus: Physical Chemistry
Students participating in undergraduate research attend and present their research at American Chemical Society regional and national meetings and the Missouri Academy of Science. Research students in the Chemistry department at College of the Ozarks have consistently won awards at the annual Missouri Academy of Science.
Chemistry students and professors participated in the Silver Dollar City annual Science Day.
The Chemistry major at College of the Ozarks culminates in three semesters of research during the student's junior and senior years.
Topics of current research include:
Students often report their research results at national and regional chemistry meetings.
The Chemistry department occupies the third floor of the Pfeiffer Science building. The department has three fully equipped laboratories, including a general chemistry lab, an analytical lab, and an organic lab. The laboratories house a gas chromatograph and a gas chromatograph/mass spectrometer, an infrared spectrometer, a high pressure liquid chromatograph, gel electrophoresis and capillary electrophoresis instruments, a bomb calorimeter, a fluorometer, two ultra-violet/visual scanning spectrometers, an electrochemical detector, two rotary evaporators, an atomic absorbance spectrometer, a defractometer, and a nuclear magnetic resonance spectrometer. All three laboratories have proper safety equipment.
Also available in the Chemistry department is a computer lounge. Available software allows three dimensional and computational modeling of compounds and the ability to predict experimental results. Data from the lab can be processed and interpreted by the computers.
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Main Number: 1.800.222.0525


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For the past four years the Churches Together in Cumbria having... More
Food For The Way Project
When Abraham welcomed three strangers to his camp and offered them a meal before they 'went on their way' he had no idea he would be blessed by those visitors in the way he and his wife Sarah were.
Inspired by that account from the old testament the Food for the Way project is looking to welcome people in need and help them on their way, without looking primarily to be blessed themselves.
Started by the Lerwick Salvation Army, the Methodist Church in Shetland has taken over the project and recruited a Pioneer worker, Peter Jamieson, to coordinate this meals based ministry.
The Rev Dr Andrew Fox told Premier "We in the Methodist church are taking the lead on this now but we have been encouraged by both prayerful and financial support from other churches within Lerwick and beyond Lerwick."
Their hope to offer a sustainable ministry to those in need due to mental health problems, addiction or other challenges.
Click below to hear the Rev Dr Andrew Fox and Peter Jamieson in conversation with Premier's Northern Correspondent Ian Britton
Hannah Barr is a Trainee Vicar at Oxford's Wycliffe Hall and... More
Over 100 Christian women from across Cumbria came together in... More
Just over 5 years ago someone was stabbed just 10 metres from... More
Global evangelist and founder of Christ for all Nations (CfaN)... More
A group of so-called paranormal investigators have been barred... More
The wife of the Archbishop of Wales, Dr Barry Morgan, has died,... More
A leader of one of the country's biggest churches is warning... More


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Graduate Program Coordinators Handbook
Section 4
The Graduate Faculty
Admission to the Graduate Faculty is governed by the Graduate Faculty policy, which can be found at https://policies.olemiss.edu/ShowDetails.jsp?istatPara=1&policyObjidPara=10649613.
Graduate Faculty Responsibilities:
Graduate Faculty status determines eligibility to teach graduate courses; direct theses and dissertations; serve as a member of a thesis, dissertation, or examining committee; and serve on Graduate Council if elected.
Graduate Faculty Status:
Appointment to the Graduate Faculty is automatic for Regular faculty. The Graduate Faculty policy (found at https://policies.olemiss.edu/ShowDetails.jsp?istatPara=1&policyObjidPara=10649613) outlines the qualifications for the specific Graduate Faculty statuses, requirements for exceptions, and institutional policies that govern Unit-Specific Guidelines for appointment to Full Graduate Faculty status. Any exceptions must be approved by the Graduate Council. Applicants for exception must be nominated by their chairman and endorsed by their dean.
Acting, adjunct, research, instructional/clinical, visiting, and emeriti professors (Research and Support faculty) with appropriate terminal degrees and with appointments in academic departments having a graduate program may exercise the responsibilities of Associate Members. Instructional/clinical faculty members may be approved by their chair and dean to teach 500 and 600 level courses (Teaching Membership), but not approved to direct theses, co-direct dissertations, serve on student committees, or serve on the Graduate Council. Appointment to the Graduate Faculty is not automatic for Research and Support faculty. Such faculty must be recommended to the Graduate Dean by their chair and dean. An official transcript of a terminal degree and curriculum vitae must be included in the recommendation or previously submitted to the Office of Human Resources.
The director of a doctoral dissertation or essay must hold a doctoral degree.
An individual's continuing status within the Graduate Faculty may be reviewed, revoked, or downgraded based on a review through academic channels involving the unit chair/director, line dean, and Graduate Dean.
Faculty members who are Associate Members of the Graduate Faculty and who wish to direct a doctoral dissertation may request approval to do so by the Graduate Council. This request is not required of those who wish to co-direct a dissertation. A separate application is required for each student. In making a request, the faculty member should provide the following information:
- A current curriculum vita.
2. Name of each student and title of student's proposed dissertation study and particular relevance to proposed Director's research.
3. Number of Master's committees served on (a) in his/her home department and (b) in outside departments.
4. Number of Ph.D. committees served on (a) in his/her home department and (b) in outside departments.
5. Number of Ph.D. Committees co-chaired within home department; note any research relevance between the proposed request and those which were co-directed.
6. Listing and rank of other committee members.
7. Evidence of chair and school/college dean approval.
8. Other information considered relevant to support this request.


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Find the perfect RV rental in Staunton State Park, CO. Simple, easy, and fully insured.
Trailers for all types of towing vehicles, including SUVs and pickups.
Trailers you can tow with passenger vehicles or SUVs. A great way to transform average cars into adventure cars.
Larger trailers that attach to towing vehicles with a gooseneck extension in the truck bed.
Living quarters in the front with dedicated space for hauling motorcycles or other "toys" in the back.
All other types of towable trailers.
Popular with small families and first-time RV drivers who want a little more room than a van. Comparable to driving a truck.
The smallest and nimblest of fully enclosed RVs. Drives like a van. Loves posing for Instagram.
A formal-sounding name for camper van, but just as photogenic.
Drivers should be comfortable driving bus-sized vehicles and dealing with parking limitations. Great for delivery.
If you can drive a truck, you can drive a truck camper. Makes roughing it significantly less rough.
All other types of drivable vehicles.
Tell us where you want to pick up or have your RV delivered
Sort by vehicle type, date, price, and amenities
Learn more about your favorite RV and the best local destinations
Send a request directly to the owner and start preparing for your adventure
Staunton State Park in Colorado was only opened to the public in 2013, making it the state's newest. The park offers visitors breathing views, a chance to see some of the local wildlife, miles of trails, rock climbing, and much more. Nearby towns include Bailey and Pine, and the city of Denver is just a short drive away.
Staunton State Park covers 3908 acres and encompasses some dramatic rock outcroppings, bubbling streams, and a cascading waterfall. It was recently listed on the National Register of Historic Places. The park was created as a gift from H. Staunton and has now become a very popular stop for those that rent an RV in Park County.
Many people who go RV camping at Staunton State Park do so in the hope of spotting some of the diverse range of wildlife that lives in the park. Stay very quiet, and you have a good chance of glimpsing some incredible creatures, including black bear, moose, elk, mountain lion, coyotes, deer, fox, and a huge range of birds. Certain species prefer different conditions and times of the year, so do a little research and pack your binoculars and you never know how much you will see. Head to the visitors center for a range of interpretive nature programs and information.
Over 30 miles of scenic trails are located in the park and are one of the best ways to explore the diverse landscape. These trails are multi-use, meaning you could pull on your hiking boots and take to the trails on foot, hop on a bike, ride a horse or make use of one of the park's track chairs, a type of wheelchair that is suitable for tougher terrain. The rock-climbing area offers more than 80 routes for those that have a passion for climbing, with some exciting and challenging assents available.
Many anglers also head to the park in the hope of a catch. There are three fishing ponds to choose from, some of which require a short hike to reach. Two of the ponds are regularly stocked up with trout, while Elk Falls Pond has plenty of native brook trout, so there is plenty for everyone.
Currently, the park only offers walk-in tent camping. However, there are plenty of places to go camping with an RV near Staunton State Park. Buffalo Campground is located at an elevation of 7,500 feet, with plenty of trails in the surrounding area. All sites come with picnic tables, campfire rings, and grills, and vault toilets are available. This primate camping experience will allow you to get closer to the great outdoors.
Echo Lake Campground is another good option. It is a small campground with only 11 sites designated to RV camping and a few available for tent camping. Each site has a campfire ring and picnic table for a lazy evening under the stars. There are potable water and a trash service also available, making it a comfortable place for you and your rental RV.
One of the most incredible places to explore when you camp in an RV near Denver is Red Rocks Park and Amphitheater. The park has become a popular place for athletes to train. The fact that it is at a 6400-foot elevation makes it a pretty difficult place to work out. The amphitheater itself is built directly into the rock and has a capacity to fit almost 10,000 people. Today, it plays host to a huge range of concerts and performances, so check out what's on before getting a rental motorhome at Staunton State Park.
Visit the Denver Museum of Nature and Science for a packed day out for the whole family. It really is more than just a museum, giving you the chance to get hands-on with many of the exhibits, such as VR simulators and an iMax cinema experience. For those that are interested in space, the Planetarium is a big hit, as you'll be able to journey through space from the comfort of your seat. As well as a vast collection of permanent exhibits, the museum also houses a range of rotating exhibitions, so there is always something new to see.
For a bit of an adrenaline rush, the Denver Zip Line Tours will certainly not disappoint. These feature Denver's longest and fastest ziplines, with the longest being an incredible 1900 feet! You'll reach speeds of up to 60 mph at 250 meters above the ground. Overall, you'll travel 1.5 miles on ziplines along on your treetop adventure over six different zip lines. The Rocky Mountains give an incredible backdrop to the ride, giving you a unique perspective of your surroundings.
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Coronavirus and Oil Prices Shake Markets – March 9, 2020
Coronavirus and Oil Prices Shake Markets – March 9, 2020
Peter Van Dusen has reaction to the economic turmoil hitting markets because of coronavirus and plunging oil prices. We hear from MPs Michael Cooper (Conservative), Darren Fisher (Liberal), and Peter Julian (NDP), plus Ian Lee (Sprott School of Business, Carleton University).
Erin O'Toole discusses his bid for the Conservative leadership.
Diversity, Inclusion and Youth Minister Bardish Chagger discusses the government's new bill to ban conversion therapy.
Journalists Joël-Denis Bellavance (La Presse), Susan Delacourt (Toronto Star), and John Ivison (National Post) have their say on today's top stories.


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Just to remind you all that our next main meeting takes place on 11th March 2013 at the All Saints Methodist Church Hall, Dorchester Crescent, OX14 2AQ. Mr. Grant Privett is coming to tell you about 10 things to see.
As always, if anyone has anything they would like to talk about after tea then please let me know as soon as possible. It can be about anything astronomical.
Just to let you know, the church car park will be busy as the church also has events on Monday night. We have been asked by the church to keep the disabled bays free (the car park spaces next to the bins) so please don't park in these bays.


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Download the Lone Star loyal app from their website, sign up and receive a free desert. 15 additional points if you use a referral (use system below).
Free Dessert on Signup | $20 Credit on Birthday | 15 Points for Referral to Lone Star Loyal app @ Lone Star
Last edited 14/06/2020 - 18:02 by 1 other user
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free dessert expires 13/07/20, minimum spend $30 to redeem, can't be used in conjunction with any other discounts/promotions
- +1 vote
also to use "points" you must accumulate 300, which gives you a $15 reward (not sure if this has any conditions). You earn 1 point per $ spent, and you can get 15 points for referral and 10 for linking facebook, so it would require spending $275 to get a $15 reward
Good to point out the actual cost. Its fine if you were going to spend it regardless, but certainly not a saving worth spending the money to get.
Well you can scan any receipt. There happened to be one just lying on one of the tables when I got there for 3 hundred or so, scanned that and got the points..
Free desert has been on for a while, I had it a while back, its easy to claim - might as well as were there anyway. Felt a bit sick afterwards tho.. quite big meals.
IMO Lone Star just aren't good enough for the prices they charge. There are so many cheaper better options.


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How to draw a flower daisy is one of my flower tutorials easy and clear instructions. Daisies are beautiful and simple flowers to draw. The classic daisy is a favorite flower to draw and we often draw them with a simple circle and oval leaves a classic simplified symbolic flower doodleto make your daisy drawing look a little more realistic it helps to use a good reference photo.
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Today is International Yoga Day! (Of course, every day is "yoga day" around here.)
Too many people see yoga as a luxury item -- something to be disposed of when finances or schedules are tight. If there's one thing I want you to know today, it's this:
Practicing some form of yoga is not only essential to having a meaningful life, it's absolutely necessary for a large number of us to practice if we're going to create and maintain a peaceful, just society.
Practicing yoga is not like other forms of "self care" it tends to get lumped in with. Yoga is not like getting your nails done, taking a bubble bath or even having a massage (though I'm not knocking those things!)
Yoga is not about yoga postures.
When you practice yoga (raja yoga, bhakti yoga, jnana yoga, karma yoga, mantra yoga and hatha yoga-- which Bikram Yoga is one style of-- are the 6 main types of yoga) you cultivate Faith, Self-disicipline, Determination, Concentration and Patience within yourself.
If you're doing hatha yoga, you'll get pain relief, increased flexibility and strength and a litany of other physical health benefits too. You'll improve the quality of your life. Which is amazing! But that's not all you do.
The ultimate goal of any yoga practice is Self-Realization.
That's Self with a capital "S." Your highest Self, the greatest version of who you are. The word realize (v.) means "bring into existence," from French réaliser "make real" (16c.), from Middle French real "actual.")
Self-Realization means then, bringing your highest Self into existence.
When you practice yoga, you become able to pull the BEST version of yourself out of your pocket when you need it most:
If you keep practicing yoga, that Best Version of You appears more and more frequently. Eventually, the way you live begins to align itself with your full potential. You behave like your Self more often than not. Your Self is the part of you most in tune with nature. It's the part of you which is connected to all other parts of you, which feels connected to all of humanity and even all of the cosmos.
Yoga comes from the word "yuj" meaning "to yoke together."
When you access a place inside yourself where everything is united: mind, body and the rest of the world, that is Self. Because you become aware of the connection between you and all of humanity, Self is where your compassion for others lives.
If you still think that yoga is something to do:
Ask yourself:
How would this Father's Day have been different for George Floyd's family, if Derek Chauvin had been able to access the Best Version of himself for 8 minutes?
Yoga is not about yoga postures.
When you step on your mat today-- remember that the important work you are doing inside yourself has the power to change the world.
Your exercise routine has most likely been turned on its head in the last few weeks. Gyms and yoga studios around the world have shut their doors indefinitely, and even many parks and trails are closed.
So, is it time to collapse on the couch with a bag of Cheesy Poofs and mope about not having an ab-roller?
Nah. It's time to do yoga.
Starting a yoga routine at this time will not only help you stay in shape-- it will also help you cope better with stress and keep your anxiety levels under control. The best part is, there's no equipment required for yoga! You can do it at home. All you need is a spine and your breath. (Some expert instruction is highly recommended though!)
In a recent American Psychiatric Association poll, 36% of Americans said the current pandemic has already had a serious impact on their mental health. The rate of coronavirus infection is still much lower than 36% of us, and we're taking that pretty seriously now. We need to take our mental health seriously, too. It is not going to get better on its own, and social distancing itself poses a threat to your mental health.
Look. Keeping your physical body healthy is important for sure. But taking care of your emotional stability and mental clarity is often put on the back burner during times of crisis-- which is actually when we need to keep our wits about us, the most!
Here are 4 major reasons you need yoga now more than ever:
When you practice yoga, you:
There is no time like today to start creating benefits like these for your mind and body. And thanks to technology, accessing yoga instruction from the comfort of your home is easy. There are many options out there, many levels and many styles.
Home Hot Yoga's online classes are open to everyone, no experience necessary. Heat is not even necessary (though it helps!)
Are you ready to start a yoga practice? Join any of our online classes here.
So, you took your first Bikram Yoga class. You were proud of the achievement, but... later that day, you felt awful!
Here's what you thought right away: maybe you should never do Bikram Yoga again. Maybe you just can't take the heat.
Not so fast.
The thing is: after one class, you can not really know whether the heat- or anything about what you did in yoga- was the cause of how you felt later. Think of it this way: no scientist would ever perform an experiment one time and say they have conclusive evidence to support a claim!
It could be that you had a virus, or you ate something that didn't sit well. It could be that you were not as well-hydrated as you thought. (Most of us don't drink enough water throughout the day.) Or maybe how you deal with stress in your life has been affecting your body in some way you were not aware of- until you put your body in the heat.
We can feel ill for so many reasons!
So, if Bikram Yoga doesn't make you sick, why am I even writing this blog post?
Unless you have a very specific medical condition like being allergic to your own sweat, Bikram Yoga is most likely not going to make you sick. (And it may just help you solve a whole slurry of medical problems.)
But the heat will make you uncomfortable. Which makes it an easy scapegoat for all kinds of sensations.
I'm writing this blog post because: I get it. Those first few classes can leave you feeling a whole mess of feelings, and not all of those feelings are always pleasant. But nothing you do which is transformative will be pleasant all the time.
The body is wired to seek comfort, and the mind is wired to seek bliss.
The hot environment of Bikram Yoga is meant to be stressful on your body. By putting your body under stress, you create change in your body. (Note: stressful does not mean dangerous. 105 degrees is not a dangerous temperature for a person to be in for 90 minutes.)
Doing yoga in a hot room is like looking in a mirror through a magnifying glass: your experience in the hot room shows you (in BIG size) what you have been doing- or not doing- to care for yourself throughout the previous hours, days, weeks or even years.
For example: if you are a smoker, you may have trouble with breathing in class. Guess what? That does not mean Bikram Yoga is bad for breathing. Bikram Yoga is just showing you the effects of you being a smoker. (For this reason, many of our regulars credit Bikram Yoga with helping them quit smoking.)
After your first class, I'll bet you'd never done anything like it before! (You might have even exclaimed exactly that to your teacher or a friend: "I've never done anything like that before!")
Like anything new, you have to give your body time to adjust.
It is perfectly normal to have a headache or feel tired after your first or even first few classes, especially if you had been dehydrated when you came in! Did you know that if you felt thirsty during class, it probably means you were already dehydrated?
Feeling depleted can be due to irregular breathing or holding your breath, which can definitely be a thing among first-time Bikram yogis. (When we concentrate on learning a new routine, a common tendency is to hold our breath while we focus hard on what we're doing.) Involuntary breath-holding puts strain on the muscles and nervous system.
The good news is, by practicing awareness of breath and conscious breathing exercises (as we do in Bikram Yoga) you can regain control of your breathing and normalize your breathing patterns. And because we do the same sequence of poses every time, you will quickly learn how to pace yourself during the class. While the yoga never gets "easy," you will get better at handling it.
Tension headaches or migraines can be triggered or made worse by dehydration. If you experienced one of these following your first class, it is likely that poor hydration is to blame. You're not used to sweating this much! Not yet, anyway.
To handle headaches or migraines, up your water intake throughout the day by several cups, even on days you are not practicing.
To handle feeling tired, rest and breathe. These are good rules for life, and great rules for your next class too.
By the way, did you rest during your class?
Maybe you didn't know it was ok to take breaks. (It is.) Now you know! I'll bet that if you take more breaks during your second class, you will feel a million times better afterward.
But it's SO hot...
Our yoga room is heated to 105 degrees, a temperature which many humans in the world live in for weeks or months at a time. There is nothing "unnatural" or "extreme" about this temperature for the human body.
The difference, people who live in hot climates are acclimated, and we in Portland are not.
But your body has not evolved so incredibly much since your ancestors who used to tough it out through all kinds of weather with no air conditioning! While it may take a bit of practice, you can definitely handle 90 minutes in heat equivalent to a summer's day.
And if you think you can't, you should definitely try. How else will you find out how truly badass you are?
When you first begin doing Bikram Yoga, it does take time to acclimate to the heat. This is why we recommend practicing often as possible when you first start. At least 3 times your first week is the best, but do more if you can. The more often you come at the beginning, the quicker you will acclimate.
Clothing matters.
Another factor in feeling awful after yoga could be the clothes you wore to class. Check out this video we made about which clothes are just plain wrong for Bikram Yoga.
If you felt so, SO hot in your sweatpants, try wearing shorts next time. Trapping your body heat in layers of baggy clothes is just a totally bad idea in 105 degrees. You wouldn't wear a bikini out snowshoeing, would you?
Students often tell me when I say this, "oh, I know I will feel cooler- but I don't like to see my [thighs/ cankles/ gut) in the mirror.") I get it. I was that girl in a sports bra, tank top, tee shirt AND a long-sleeved shirt in class.
I thought I was fat and ugly, and I thought I could hide.
Over time I learned I was wrong about all those things. It turns out I was not fat, I was not ugly- and I could not hide under the bright lights of Bikram Yoga class. Little by little, I shed my layers. I began to feel cooler and better. More importantly, I began to love and appreciate the body I saw in the mirror.
Self-loathing is not a good excuse for making your body suffer.
What I want to leave you with is this: give this life-saving yoga system an honest try. Try to do 10 classes in 1 month. (The studiowide yoga challenge starts on Monday!!)
Or if that even seems like too far in advance to plan, just make up your mind to do 3 classes this week. If after that you totally hate it and don't see any reason to continue? Don't continue. At least you really gave it a shot.
Use the tips from this post: hydrate, dress in small close-fiting clothing, and make sure you are breathing calmly through your nose throughout the class. I bet you will feel so much better, and I bet you will start loving your life more too. Let us know if you do!
I started practicing at BYSJ in fall of 2016 because I felt like my body and I were at odds. I needed a practice that allowed me to reconnect with myself. Since December 2015, I've been pregnant 4 times. The first three pregnancies have all ended with miscarriages. I was grieving the loss of those babies in unhealthy ways and I sought out yoga as a way to find my way back to peace.
Since practicing, I appreciate my body in a different way.
Like I mentioned, when I began practicing I felt at odds with myself. I was really self conscious and critical of my physical appearance, being overly critical of every lump and bump.
There's something a bit magical that happens when you stare at yourself for 90 minutes. Over the course of practicing I began to marvel at all the ways my body could move and how it carried me through the poses.
Even when it was hard, I learned that I could do hard things. This belief has carried over into my life.
I am proud of my consistency in practice. The yoga is hard, but I continue to come back because of the benefits. The best thing I receive from my practice is peace. My husband, Filip, has noticed a big change in my temperament. I used to have big, dramatic reactions to small things. I was filled with anger and would lose my temper quickly. I've always had a difficult time managing anger. Since practicing Bikram's I am much calmer, my reactions are less immediate and intense, and I am overall happier/ more optimistic.
My mantra in the room is just breathe. It's the only thing I tell myself I have to do. When it feels challenging to get to a class I just say, "show up and breathe." It makes it feel so manageable.
The effects of the yoga practice:
Physically, my posture has improved dramatically. I used to have a bit of a hunch, which I don't have anymore.
I have always suffered from pain in my right shoulder. This practice has really opened/loosened those muscles that were always so tight. Eagle pose works wonders.
But really, I practice for the mental benefits. It's the most important thing I do that keeps my mind peaceful; reduces my anxiety. I used to have crazy anxiety, I would need medication at times to manage it.
Since practicing Bikram's I haven't needed any anxiety medicine.
I practiced through my miscarriages. I would set up my mat in the back of the room and cry through most of the class. I was able to grieve my losses and let go of the pain through the yoga. It helped me get to a place where I could accept that perhaps motherhood was not going to be a part of my journey. Like I said, I could do hard things.
When I found out I was pregnant for the fourth time, I didn't want to live in the fear. I also didn't want to live in the hope. I just wanted to live in every moment. Fear represented the past. Hope represented the future. I really didn't want to place any of my energy in either of those places. I thought a lot about the impermanence of a situation. The only experience I wanted was the one I was currently in.
When I practice the yoga, the only thing I can think about is the current moment. Breathing through the pose, living through the pose. That's what I wanted for this pregnancy.
I am very forgiving with myself when I practice the prenatal series. I really listen to my own cues about how much I can do and what I need in the moment to take care of myself and baby.
Moving forward, postpartum, I want to continue to treat myself this way.
POTM: Standing Separate Leg Stretching
Dandayamana bibhaktapada paschimottanasana! This posture is not only the most fun posture to say the name in Sanskrit, but also a phenomenal stretch for your hamstrings, hips and spine.
Because of the upside-down position, this pose provides increased circulation to the brain, nasal cavities and adrenal glands. It decompresses the spine, relieving pressure on the intervertebral discs and the spinal nerves (including the sciatic nerve) as well as having a pretty incredible effect on your cardiovascular system (see below...)
Check out our video about how adjusting the size of your step can help you get the most out of this one:
Have you heard of a baroreflex? "Baro" comes from the Greek baros, meaning pressure or weight. So the baroreflex is one of your body's mechanisms which helps maintain blood pressure at nearly constant levels. When you hang upside down in Standing Separate Leg Stretching, baroreceptors in your arteries sense that blood pressure to the head is elevated, and this starts a rapid feedback loop which causes the heart rate to lower and blood pressure to decrease to a more normal level.
Lower heart rate and lower blood pressure is associated with a calming sensation in the body, amirite? Which, if you think about it, means the placement of this pose in our series is simply genius! I mean, you just completed Balancing Stick pose, which got your heart beating out of your chest. And you're just about to do Triangle pose... But first, you get to do Standing Separate Leg Stretching, to bring your blood pressure and heart rate down, so by the time you hit Triangle you're operating on a much more even keel. Wow!
What if you have sciatica?
In this pose, a special consideration for those with active sciatica is that the feet should not be "slightly pigeon-toed." They should be parallel to one another, or even a little turned out. This takes pressure off the sciatic nerve during the pose.
Last December, I bumped into Natalie (who I later found out is a longtime Karma Yogi at BYSJ) at a Garcia Birthday Band show. She stuck a buddy pass in my hand and told me I should go to yoga. It was a wild night and Natalie seemed like a cool lady, so I decided to check it out. I had no idea what I was getting into! At 65 I had never been to a yoga class. Now I do Bikram yoga every day...
In 7 months of daily practice, here is what Bikram yoga has done for me:
I wanted to share my story especially for other people with fibromyalgia who think there is no answer besides expensive medications with tons of terrible side effects. For me, Bikram yoga gives me relief of my symptoms without all of that other stuff, and it makes my life better in so many other ways too. You've got to give it a try!
With temperatures in the 90s this week, summer is definitely here! Are you wondering whether it makes sense to turn the heat up even more by coming to hot yoga class? You may be asking yourself if you even have the energy for it. Your friends and fam may be looking at you funny if you mention where you're headed when the thermometer outside is reaching the triple digits... So is it worth it? Short answer= YES. Here are just a few reasons it is:
Exercise scientists have been researching the benefits you may already be experiencing! Here's a study that explores how "Exercising in the Heat May Improve Athletic Performance in Cool and Hot Conditions."
Before I moved to Portland in June 2016, a friend in Albuquerque introduced me to hot yoga. It wasn't Bikram yoga and I didn't understand the postures, but I was determined to keep trying. When I got to Portland, I was pleased to find Bikram Yoga St. Johns in my neighborhood and, although I knew nothing about Bikram yoga, I bought a year membership.
I didn't get my money's worth that year. I didn't attend class regularly, rarely drank enough water, and every pose was "awkward pose." Classes were hard because I would lose my balance and even fall sometimes. I would leave bewildered, embarrassed and dehydrated. But something kept me coming back, and I always felt welcomed with open arms no matter how long I had been away.
This New Year's Eve, I came to the studio for a late night yoga class. I rang in the New Year with Kay, Orlo and the rest of the Bikram St. Johns family, under the blacklight with kombucha. I decided to do the 30-day challenge shortly after that. I came up with a yoga schedule that fit around my work schedule, and I set a goal to do 20 classes in 30 days. I loved seeing the stars by my name accumulate.
I did 18 classes in 30 days and I began to see first-hand the benefits of regular Bikram practice: my balance and eye- hand coordination improved, my chronic back pain and stiffness lessened, and my mood improved. I've been practicing about 10-12 times a month ever since.
I am a Registered Nurse and my job is demanding physically, mentally and emotionally. I also have scoliosis and a leg length difference. I could barely move my shoulder at one point. With regular practice I can now move my shoulder without pain. I didn't think that was going to be possible.
I didn't think a lot of things were possible when first started my Bikram practice. I didn't think I would ever get into Fixed Firm pose (check out my photo above!) or stand on one leg. Now Fixed Firm pose is a favorite of mine and I'm getting closer to Standing Head to Knee every day. I have conquered many challenges in my life and Bikram yoga is a very worthwhile challenge. And I've learned a lot about myself in the process.
POTM: Eagle Pose/ Garudasana
Once all major joints of the body have been warmed up by practicing Pranayama breathing and the first few postures, you are ready for Eagle pose, garudasana! This pose opens up the joints of the ankles, knees, hips, shoulders, elbows and wrists.
By twisting your limbs "like ropes" Eagle pose creates compression of blood and lymph flow headed to spots like your legs, kidneys and the lymph nodes in your armpits. Hold the posture very still while breathing calmly, so that when you release it your elevated heart rate will send a boost of high-speed circulation to those areas. Notice a white mark on your thigh after you come out of Eagle? That's a good indicator that you've been maintaining a strong compression.
What's that you say? Your arms won't twist like ropes? Here's a quick video on what to do for this (very common) "issue"...
Now that we've cleared up what to do with those pesky arms, here are a couple key aspects of Eagle pose and more tips to help you get the most out of your efforts:
Using leverage to promote good alignment and open joints.
When you move your knees to the right and upper body to the left to get your feet, knees, elbows and hands in one line, you are using the leverage of one limb against to create the compression effect I mentioned above and open up your major joints. The key to not falling over while you make these adjustment is keeping your (especially lower) abdominal muscles tight and your upper body lifted away from your thighs.
It's a backbending pose!
Many beginners tend to lean or even hunch their bodies forward while they're setting up their Eagle, in an effort to pull their elbows down. Don't let this happen to you! Keep your upper body (when you hear the cue "upper body" in class, think mainly lower ribs upward) leaning back throughout the posture, which means (although you'll end up looking straight ahead) your spine is actually in a backward bending position. This position strengthens back and core muscles, releases tension in your lumbar spine, and compresses the kidneys.
Pro Tips:
POTM: Awkward Pose/ Utkatasana
In the Bikram yoga system, we do the Awkward Pose in three parts. Here's a quick rundown of what to do in each one, how to do it, and why you should even care...
Even on its own, the first part of Awkward pose is an excellent all-around exercise, reminiscent of a squat you might have done at the gym (though Utkatasana has been keeping leg and butt muscles buff muuuuuch longer than the gym!)
How to do Part 1:
Step your right foot to the right about 6 inches, keeping your feet exactly parallel to one another so your heels stay invisible behind your toes. Keep in mind that in Bikram yoga "6 inches" varies from person to person! Basically, your heels should be directly underneath your hip joints. This alignment is important to make sure that when you sit down into the pose, pressure is distributed evenly in the hip, knee and ankle joints.
Bring your arms up parallel to the floor with palms facing down and all 5 fingers together. Stretch your arms forward toward the mirror, exhale and suck your stomach in, then hold it in while you sit your hips back like you're sitting into a chair that's a bit too far behind you. Keep your spine straight to begin with and maximum body weight on your heels.
It's normal if your upper body has to come forward a bit so you can sit your hips back. Once you're in the chair, lift your chest up and bend your total spine backward to bring your upper body back. (Tip: if you *can't* lift your chest up, you're probably sitting down too low- come up a little bit and try again.) Suck your stomach in and lean back into the heels even more, keep your chest up, lean back even more until you almost fall down backwards!
Get psyched for Part 2:
The second part of Awkward Pose is super challenging for a lot of people- so if your ankles are wobbling or your thighs are shaking, you are definitely not alone. The best tip for you is: don't skip it, and don't hold back from fear of falling or not being able to hold it the whole time. You have to start somewhere, and no one will laugh if you fall (most of us have been there!) Part 2 is great for increasing leg and foot strength as well as stretching out the feet, so give it all you've got and it will give you some nice-looking gams and great-feeling dogs in return!
How to do Part 2:
First stand up on your tippy toes and stretch your whole upper body up to the ceiling. Suck your stomach in and sit down as though you are sitting into a chair that's right underneath you. Be sure to sit down until your hips are in the chair, keeping your spine in a straight position. If you can only hold it that low for 2 seconds at first- be proud of your achievement! Little by little, you will build endurance- but only if you try the right way and you don't give up.
How to do Part 3:
By the 3rd part of Awkward pose, your legs are already well warmed up. Come up a little bit on your toes and bring your knees together, being sure to keep your heels behind your toes. Exhale breathing and sit down as slow as possible, keeping your knees together and your spine in a straight position. Sit down all the way onto your heels, then stretch your spine up towards the ceiling to make a half-inch gap between your hips and heels. Keep your knees together and forward, thighs parallel to the floor, arms parallel to the legs, spine straight so from the side you look like a 3-sided box.
Here's the hard part: inhale breathing and slowly come up while keeping your spine straight. This requires you to really concentrate and connect with your lower abdominal muscles (to keep your hips from going back and upper body tipping forward) as well as tremendous thigh strength (and determination!) to keep your knees together.
"But my knees!!"
If you are suffering from knee pain, have a recent knee injury or have limited range of motion in your knees, here are a couple special tips for you in Awkward:
Why to get Awkward:
All three parts of Utkatasana are excellent for improving blood circulation in the ankles, knees and hips. This pose strengthens the thighs, calves and hips muscles while improving flexibility of the hip, knee and ankle joints. Awkward helps relieve symptoms of rheumatism, arthritis and gout. It's also great for toning lower abdominal muscles, pelvic floor and the triceps muscles of the arms. Not to mention, it sure gets your heart rate up and is often the point in class where you'll really start sweating, making sure your limbs are nice and slippery for the next posture...
Boss lady, yoga-doer and life-lover, Kay D.