Glimpses of China - Shanghai

Glimpses of China - Shanghai
31/05/08 to 14/6/08 Rashmi Rastogi

Day 12: 11th June 2008

We reached Shanghai from Shenzen , after a flight of two and half hours , at 11 am. We did not get much to eat on the plane. No vegan was available. Even non veg options were between pork and beef. However, as we had taken our breakfast, we were not too hungry.

Shanghai, China’s largest modern city, also called ‘Hu’ or ‘Shen’ , is one of the four municipalities under the jurisdiction of the Government. It is situated in the middle of China’s east coastal line and borders Jiansu to the north and Zhejiang to the south. Area of Shanghai over 6,340 sq. km. and has a population of over 15 million. It is the largest economic and trade center in the country. Shanghai’s history of revolution and culture attract tourists home and abroad. Being regarded as ‘Paris of China’ and as the paradise for shopping , Shanghai has become an ideal city for tourism.

We went by bus to the Pudong area, which has very tall buildings and is impressive. Huangpu River (14 km long) flows nearby, which we crossed from under the water. There is also a trolley that takes you across the underwater way and you can have a good view of the under waterway.

Shanghai Ocean Aquarium

We went to the Shanghai Ocean Aquarium. Located at 158, Yincheng Road (North), Pudong, Shanghai Ocean Aquarium is a high-tech tourist project newly constructed in Shanghai. The Aquarium, which has a total floor space of 22.4 thousand square meters, boasts a 120-meter-long submarine sightseeing tunnel, the longest in Asia, making tourists feel as if they were in the depth of the ocean since they can see the mysterious world at the bottom of the sea and the rare and strange marine life from different angles and directions. The Aquarium is made up of 8 major areas with 28 large-scale theme marine life exhibition areas, displaying the 300 species and ten thousand more rare fishes from all over the world. Some of them are most unique freshwater and marine life; others are rare aquatic life unique of China. All these give tourists a pleasant impression of “experiencing the wonders of the five continents at the bottom of the sea”.
We spent one hour in the Oceanic Fish Aquarium, which is amazing and houses an extremely large variety of Fish, big and small. Went under water too, and viewed the fish above and on the sides.
Jin Mao Tower, Shanghai
The Oriental Pearl TV Tower

Jin Mao Tower is located in the center of Lujiazui Finance and Trade Districts in Pudong. The 88-stories Jin Mao Tower was completed in 1999. It is 420.5 meters (almost 1380 feet) tall and covers an area of 2.3 hectares (5.68 acres). The architect, Adrian D. Smith, of this skyscraper ingeniously combined the elements of traditional Chinese culture with the newest architectural styles of the time, which makes Jin Mao Tower one of the best-constructed buildings in China. This building includes modern offices, a deluxe 5-star hotel - the Grand Hyatt Shanghai, exhibition halls, banquet halls, an observation deck, and entertainment facilities. The 88th floor-the highest floor, houses a skywalk, a 1,520 m2 indoor observation deck with a capacity of 1000 people. In addition to the panoramic views of Shanghai, it offers a top side view of the hotel atrium below. The tower has the best elevators available. Two direct elevators operate at the speed of 9.1 meters (nearly 30 feet) per second that can send visitors from the ground floor to the 88th floor for only 45 seconds. There are also five to six elevators every 10 floors, which reduce waiting-time to 35 seconds even during rush hours.

We went up the Jin Mao Tower, thro’ the express elevator and spend a few minutes enjoying the wonderful view. The Oriental Pearl TV Tower can be seen from the Jin Mao. There is a telescope , thro’ which one can get a closer view of the surroundings. Levels 89-93, which occupy the building’s spire, are mechanical floors not accessible to the public. They are illuminated in bright white at night.

The Jin Mao tower is the fourth tallest building in the world. (Jin means gold and mao means persons.) The tallest is in Taiwan, second is in Malayasia , third in Chicago. The tallest building of the future is coming up next to the Jin Mao.
The Oriental Pearl TV Tower is located in Pudong Park in Lujiazui, Shanghai. The tower, surrounded by the Yangpu Bridge in the northeast and the Nanpu Bridge in the southwest, creates a picture of ‘twin dragons playing with pearls’. The entire scene is a photographic jewel that excites the imagination and attracts thousands of visitors year-round. This 468 meters high (1,536 feet) tower is the world’s third tallest TV and radio tower surpassed in height only by towers in Toronto, Canada and Moscow, Russia.
There is also a trolley that takes you across the underwater way and you can have a good view of the under waterway.

After dinner, we took the underwater trolley and emerged on the otherside ie. the Bund side. We had a good view and also did some roadside shopping. One has to be careful so as not to be cheated. Long long kites were flying. We returned to the Hotel after roaming the Bund area.

The Bund at night

Jade Buddha Temple

The Sitting Buddha

13th Day: 12th June 08.

After breakfast in the hotel, we left for site seeing at 9 am. We visited the Jade Buddha Temple. Jade Buddha Monastery is located at Anyuan Road in the west of the centre of Shanghai city. Built in 1882, the 8th year of Guang Xu in the Qing Dynasty, it is a Buddhist Monastery. It covers a total area of 8400 sq. mtrs. The monastery has three halls namely the Heavenly King Hall, The Grand Hall and the Abbot’s Chamber. This famous Buddhist Monastery houses two jade statues of Sakyamuni. One is in a sitting position, and the other is a reclining position. Both statues are of great artistic value and are regarded as treasures of Buddhism in China.

After visiting the temple, we were offerred different varieties of tea and were told that the tea was beneficial for several ailments, such as skin, arthritis etc. We had the tea, but did not purchase as the rates were extremely high – not worth it.

From the temple , we went to the Shanghai City Planning Museum. It dipicts the growth and progress of Shanghai , which is very impressive indeed.

After lunch , went to the Yuyuan Garden followed by shopping (lots of shops near the garden) upto 4 pm.

The picturesqe scenary in theYuyuan garden

Visitors are feeding the red carp in the pool

Yuyuan Garden: Yuyuan Garden, perhaps the most celebrated Chinese garden in Shanghai, is located in the northeast of the old town with an area of five acres. The garden each year attracts countless visitors from home and abroad. Yuyuan garden was first built in 1559 and the construction lasted for 19 years. It appears much larger on account of skillful landscape gardening – with paths winding thro’ charming pavillions, delightful grottoes, beautiful lotus ponds, quaint bridged and trickling streams. The art of decoration also finds expression in the brick engravings and wood carvings everywhere in the garden, which reflect the style of southern China in the Ming and Qing dynasties. The beautiful scenery can be compared with the four famous gardens in Suzhou. Built in a style that Suzhou gardens often take, Yuyuan garden is characterised by exqusite layout, beautiful scenary and atristic architecture. Each pavillion, hall, stone and stream in the garden can express the quintessence of south China landscape design from the Ming and Qing dynasties. The bounding wall in the garden, decorated with dragon’s heads and paved by scale-like tiles on top, looks like a huge wandering dragon. People call it Five-Dragon Wall. Totally 30 scenic spots scattered in this garden. Five-dragon Wall subdivides the garden into six spots including the grand Rockery, Ten-Thousand-Flower Pavillion, Hall of Heralding Spring, Hall of Jade Magnificence, Inner Garden and Lotus Pool. The garden is acknowledged as ‘an archtectural miracle in the region south of Yangtze River’.

Later, we went to the Acrobatic show followed by dinner .
Acrobatic Show

Over 40 of the most amazing acrobats in the world perform jaw dropping, breathtaking, and astounding acrobatic acts that you will ever witness. Each year the amazing Acrobats of China return home and auditions are held. Only the best of the best return to Branson each season. Their ages range from 13 to 45. They spend 6 to 7 months out of the year in Branson and then return to their homeland to be with their families.

Hoop diving, trapeze acts, aerial ballet, magic, exotic Chinese traditional dance routines, and hypnotizing music keeps you mystified as they amaze you with their unbelievable talents. Flexibility, dexterity, versatility, and sheer concentration skills are just a few of the descriptions that you will use when describing this one of a kind show to others. Many of the acrobats begin training at the age of three and will make the acrobatic circus their life long profession whether it be performing or on the business end of it all.

The amazing Chinese Acrobats train for 3-4 hours a day regardless if they are performing in the show that particular day. The workout regime is grueling but of the utmost importance when considering the strength, hand/eye coordination, and concentration needed to perform their show safely.

You really have to witness the Shanghai Circus Acrobats of China in person to truly appreciate their efforts and talents. Families of all ages are thoroughly entertained from beginning to end. Their talented shows keep families coming back year after year. I have seen the show three times, and am eagerly anticipating many more exciting shows in the upcoming year. I strongly recommend The Shanghai Circus Acrobats of China show for entire families regardless of age.

Next morning we left Shanghai (China).

Glimpses of China - Shenzen

Glimpses of China - Shenzen
31/05/08 to 14/6/08 Rashmi Rastogi

Day 11: 10th June 2008 (Shenzen)

Shenzhen is one of the most flourishing cities in China during the past 20 years. There is a widespread saying: “You think you are brave until you go to Manchuria, you think you are well read until you reach Beijing and you think you are rich until you set foot in Shenzhen”. There is another saying which goes like this: “When a leaf falls from a tree, it passes 3 politicians in Beijing while it passes three doctors and three managers here.”
Located in the middle-south coast of Guangdong Province, Shenzhen neighbours Daya Bay in the east, the mouth of the Zhujiang (Pearl) River in the west, and Hongkong in the south. It is one of the earliest SEZ’s (Special Economic Zone) in China. It is also a newly rising tourist city with the most up-to-date tourist facilities and simple arrival procedures for visitors from abroad.

On the way to site seeing, our guide told that Shenzen has developed from a small town of 50,000 people to 14 million today. Hongkong is just about an hour’s drive from here. One can see Hongkong clearly in the distance. Local people are less. Outsiders are in a majority. Moreover, girls are much much more than boys. The ratio of girls to boys is 7:1. Our guide was a girl and she said that very difficult to find a boy.

Our first stop was the Silk Museum. Very good silk outfits were being sold. One should remember that Silk was discovered in China. There was free size T Shirt, which anyone can wear.

At 4 pm, after having hot tea / coffee in the room, we left for the “ Window of the World”.
Shenzhen "Window of The World" is located at Overseas Chinese Town along the beautiful Shenzhen Bay, covering an area of 480,000 sqm. 118 exquisite, magnificent, world-famous scenic spots and folk song or dance shows make World Square , the Area of Asia, the Area of Oceanic, the Area of Europe, the Area of Africa, the Area of America, the World Sculpture Park, Jurassic Park the nine fabulous parts of the whole park. It is a fantastic replica park . Here you can see vivid replicas of the world's wonders, historical heritages and famous scenic sites. The entire masterpiece is built at ratios of 1:1, 1:5 or 1:15. Within one day, you can visit many reproductions of famous sites from different countries. For example you can find the Mahamuni Pagoda of Rangoon and the Angkor Wat of Cambodia here. European architectural splendors, such as the Eiffel Tower, the Ancient Athens, the Leaning Tower of Pisa and the Tower of London will carry you back to the cradle of classical European culture. When you tour the miniature Roman Colosseum, you might notice a cruel and bloody scene. Enjoy the picturesque scenery as you take a gondola along the canals of Venice. Mysterious Africa is always full of life and vigor. Here, the Pyramids and the Sphinx are quietly waiting for your visit. After traveling through typical African hamlets, you come to the Oceania. Sydney Opera House, which boasts a unique style, is a landmark not only of Australia but also the whole Oceania. Looking from a distance, it looks like a luminous pearl on the vast expanse of blue sea water. The rumbles of Niagara Falls and the Grand Canyon lead you to the America, a young continent. These two natural wonders are awe-inspiring. Moving on to modern civilization, in the replica of Manhattan you will see rows of towering skyscrapers. No wonder they say the rhythm of life speeds up here.

It offers tourists to see the world in miniature. This spectacular theme park features many of the world’s most famous sites and architectural landmarks such as the Eiffel Tower, the Grand Canyon and even the replica’s of the Easter Island, the Niagra Falls.

We took a tour of the Window of the world to get a good glimpse of the famous sites housed there. We went close to the Niagra Falls. It was a divine feeling. Our Taj Mahal, Agra is also majestically standing there. Later, we went up the Eiffel Tower miniature. It is one-third the size of the original (108 mtrs high). We had to take two escalators, one sloping and the other straight up. Wonderful view from the top. From the Eiffel Tower top we could see the Window of he world too. The Niagra Falls look majestic , with dew drops (tushar) being scattered all over. Gives a very cool and calm feel. We can see Hongkong in the distance, which is one hour by the creek bridge. We roamed the Window of the World checking out the various replicas.

Window of the World is full of foreign flavours

Shenzen Window of the World (miniature Eiffel Tower)

The Great Sphinx of Giza, Egypt

Miniature Taj Mahal - Window of the World

At 6 pm there was a Russian dance show, a ride on the monorail (have to purchase ticket) and a 3-D show in the Mt. Fuji theatre. We opted for the 3-D show. It was an underwater movie. The fish would come on to us and even spit. (there is a shower fixed on the front seat, which co-ordinated with the timing). Also the seat shakes, goes up and down. Some of our colleagues were scared to sit through the show.

The high point of a day spent at Window of the World is the evening parade featuring citizens of all the different countries that have just been toured, with a wonderful display of traditional dances and other performances. When night curtain falls, a cast of hundreds of artists from home and abroad on the same stage present the spectacular night show and fantastic float parade. On the shell-shape central stage, on the flower road and on the elliptical fountain stage, the magnificent, unique and novel performances display the world civilization, complemented by surrounding stereo sound effect and fancy lightings. The whole night show has created a dazing , colorful, grandiose performing atmosphere and is extremely entertaining. The creative night show in World Square is highly appraised by experts as"the milestone of Square Art in China". And this show, together with 118 scenic spots, form the most beautiful and attractive scenery in "Window of the World".

At 7.30 , we saw the Grand evening show in the huge dome theatre. The show was depicting the Love Stories of the world. It started with Helen of Troy, Ramayan, Stories from the Arabian Nights. There were atleast a few hundred artists in the Show and were very well co-ordinated. However, it was difficult to keep pace as things were moving too fast and the stage was huge covering 180 deg. And more. In Ramayan, we could locate Ram and Sita and later Ravana too, but was unable to understand as to what was going on !

After the show, we left for dinner and back to the hotel.

Glimpses of China - Guilin

Glimpses of China - Guilin
31/05/08 to 14/6/08 Rashmi Rastogi
Day 9: 8/06/08

Guilin China

Reached Guilin from Xian. Reached Guilin an hour and a half later. Guilin is a beautiful city. Hilly, small town - about 500,000 local people. More tourists than local people. 2 – 3 million tourists visit Guilin each year. (reminds one of Kashmir tourism). There are 56 minority communities. Yao is a minority community to which our local Guide belonged. From the airport itself went to see the Reed Flute caves. Excellent caves. (details given below).

Guilin is famous for its unique scenery both to China and to the rest of the world. Actually the landscape of China - at least that most westerners have of it – is the landscape of Guilin. Characteristics of Guilin scenery are its oddly shaped solitary hills rising out of flat ground, crystal waters winding through the region, intricate caves in various shapes and exquisite stones. Yangshuo country is enhanced by a beautiful natural landscape. Hence the saying “The landscape of Yangshuo is unmatched in Guilin”.


Reed Flute Cave

First of all we went to see the Reed Flute Cave. Located 5 kms northwest of Guilin city, the reed flute cave is in fact a cave on the southern shoulder of the Guangmill Hill (Bright Hill). It got its name by the reeds used for making flutes and pipes growing at its entrance. The cave is regarded as the largest and most impressive cave in Guilin city. The cave is 240 meters long , whereas the touring distance is about 550 meters mainly offering a magic fairyland of stalactites, stalagmites, stone pillars, stone curtains, birds, plants and animals in fantastic shapes and colors. One grotto called the Crystal Palace of the Dragon King, can hold about 1000 people. During the war, the grotto once served as an air-raid shelter. Over 70 wall inscriptions from the Tang Dynasty (618-907) were found in the walls, suggesting that the cave has once been visited by people in every dynasty. The highlight in this cave is a great slab of white rock hanging from a ledge like a cataract, with a human-shaped stalactite opposite it. The Reed Flute Caves were very very impressive indeed. We felt that these , too, must be included in the World Heritage sites.

After Chinese / Indian dinner (the restaurateur is being taught / coaxed to prepare Indian meal, which he has succeeded to a great extent. It was Ram’s (my husband’s) birthday , 8th June. The food was good.

After dinner, we headed to the Herbal University for a foot massage. It lasted 45-50 minutes and was very relaxing indeed ! Did a little shoulder massage as well.

Day 10: 9th June 2008 (Guilin contd)

Today we enjoyed the Li River cruise which commenced at 9.30 am.

Lijiang river originates from Cat Mountain in Xing’an County in the North of Guilin. It flows 437 kilometers down Guilin, Yangshou, Pingle and Wuzhou into the West River. Between Guilin and Yangshou, Lijiang river travels 83 kilometers exactly like a jade ribbon winding among thousands of grotesque peaks. Along the river banks are the spectacular landscapes and elegant hills, the towering peaks, the variegated cliffs and odd-shaped crags reflected in the mirror of its crystal-clear water and the wonderful deep pools, running springs and flying waterfalls everywhere. The reflections of the hills in clear and greenish water are like bright and beautiful pictures. “One hundred miles Lijiang River is like one hundred miles art gallery.” A lot of excellent poems and literary works in modern or ancient appreciate her beauty. Han Yu, a great poet in Tang Dynasty, had written a popular poem to praise the beautiful scenery of Lijiang River. “The river winds like a blue silk ribbon, while the hills erect like green jade hairpins.” A famous Chinese poet described the region this way, about 1,200 years ago: “ The river forms a green silk belt, the mountains are like blue jade hairpins.” The karst formations were thrust up from the limestone seabed, which covers centuries by the areas unique wind and water conditions. This ‘stone forest ‘ with its subterranean caves and rivers, creates a haunting atmosphere. The Li River, the main river in this area, winds through the rising and falling hills and peaks like a coloured silk ribbon. A cruise on the river brings visitors in touch with the unique scenery around Guilin, which is considered to be a fine art gallery as natural scenic wonders unfold on both banks of the river. Guilin is always a highlight of your China tours.


Li River, Guilin

On our way to the Li river , we passed the Elephant trunk Hill, Pagoda Hill. The Elephant Trunk Hill is situated majestically at the southeast of Guilin city and west bank of Li river. Elephant trunk Hill is regarded as the symbol of Guilin landscape. Originally named Li Hill, Yi Hill and Chenshui Hill , the hill has a history of 3.6 hundred million years. Resembling an elephant, leisurely sucking water from the river with its long trunk, this hill has been famous as Elephant Trunk Hill for hundreds of years.

We took the 4 hours river cruise on the Li river at Zujiang Wharf upto Yangshuo county, a distance of 83 kilometers covered in approx. 4 hours. The cruise was undoubtedly a feast for the eyes and a soothing tonic for the mind and intellect. Lunch was served on the cruise. It was a bland Chinese Lunch, nothing much to talk about. Beer was free. However, one had to pay for soft drinks and water. I tried a little beer but could not drink and passed it over to Ram.

To enjoy the scenery enroute, one has to indulge in imagination to locate these various landmark hills on the way. We saw various hills such as:

i. yearning for husband rock (it is named because it looks like a woman
carrying her baby and yearning for her husband’s return).
ii. Caoping scenary: beautiful scenery of hills on both sides.
iii. Beauty of Crown Cave: it resembles as an ancient Chinese crown in purple and golden color. It brings you to a fairyland.
iv. The painted Nine Horses (Painted cliff). The massive cliff presents a magic Chinese painting “Nine Horses”.
v. Xingping Town- The beautiful landscapes surrounding Xingping make this ancient town as fairyland.
vi. Five fingers Hill make the night scenery of the river fascinating.

The cruise was wonderful indeed ! Memories of the cruise lingering in our minds.
We were given a memento when we disembarked the cruise.

Other place of interest is Piled Festoon Hill. Located by the Li River north of Guilin, Piled Festoon Hill is so named because it has eroded on all sides exposing the strata and creating the impression of piles of silk. The Hill consists of Yuyue Hill, Siwang Hill, Crane Peak and at 223 meters , the tallest Bright moon peak. The site has been a tourist attraction for over 1,000 years and the tourists come to enjoy the many inscriptions and Buddhists sculptures mostly dating from the Sui and Tang Dynasties (518-907 AD). Some of the damages to these historical relics is a legacy of more recent Chinese history. The Cultural Revolution.

Guilin has an excellent pearl factory which we visited and also purchased pearl earrings. In China one has to bargain a lot to ensure that you get value for your money.

From Guilin, we left for Shenzen, our next halt.

Glimpses of China - Xian

31/05/08 to 14/6/08 Rashmi Rastogi

Day 8: 7th June 2008

Xian is the capital of Shanxi Province, lies in the middle of the Guanzhong Basin, with Weihe River to its north. As one of China’s seven ancient national capitals, it was the capital of 12 dynasties over 1000 years. Thus, Xian has a great number of precious relics and historical sites. Xian was the start point of the Old Silk Road. Main tourist attractions include the Terracotta Warriers And Horses, Great Wild Goose Pagoda, Small Wild Goose Pagoda, Huaqing Pool, Banpo Site, Stele Forest, Mosque, QuinLing Mausoleum, Famen Temple and Maoling Mausoleum.

Terracota Warriers Museum: The Mausoleum, located in Lintong County, 35 km east of Xian, capital of northwest China’s Shanxi Province, is regarded as ‘the eighth wonder of the world’ and has been listed as a world heritage site by the UNESCO in December 1987. It draws millions of visitors from home and abroad every year. According to Records of History, Qin Shihuang started building his own tomb in Lishan Mountain soon after he came to the throne. Construction expanded after he unified China in 221 BC and involved 70,000 laborers. It was completed 38 years later.

The mausoleum has a square rammed earthen base and is still 76 meters high. The mausoleum site contains more than 400 tombs and vaults of articles buried with King Shihuang; they cover an area of 56.25 square kilometers. The main vaults include the Fault of the bronze carriage, the vault of horses, the vault of rare and precious birds and animals, the vault of stables and the vault of warriors and horses.


The exteranl appearance of the Qin Shi Huang Terracotta Warriors and Horses Museum

Nearly 8,000 life-sized terracotta warriors and horses along with tens of thousands of pieces of weaponry have been uncovered from 3 pits, where the terracotta warriors and horses have slept for almost 2,200 yrs. Many terracotta warriors wore overcoats and armatures with each having a weapon in their hands. They also wore leather waistbands, a pair of square-rimmed shoes and leggings, a typical costume about 2,200 years ago. Over the past few years, a total of 50,000 historical and cultural relics have been unearthed. The painted and colored bronze carriage, drawn by bronze horses unearthed in 1980, is the largest and most elegant of its type discovered in China. The carriage is made of more than 3,000 parts, over 1,000 of them gold and silver. The Terracotta Warriors and Horses are the most significant archeological excavations of the twentieth century. It is a sight not to be missed by any visitor to China.


Terracotta Army, Pit No.1


Terracotta Army Pit No.2


View of the largest excavation pit of the Terracotta Army

Bronze Chariot: Housed in the exhibition hall to the left hand side built over Pit One are two magnificent bronze chariots. Originally buried 20 meters west of the Emperor’s mausoleum, two chariots faced west in large 7-meter-long (23 feet in length) and 2.3 meters wide (7.54 feet in width) wooden coffins. They were thought to be half the actual size and were supposed to serve as the vehicle for the emperor’s inspection tours in his after life. The colorful square carriages are decorated with geometric and cloud patterns. Coachmen armed with swords guard the chariots on both sides.


The Bronze Chariot

We saw a movie about Terracota Warriers in the dome theatre and thereafter the Terracotta Warriers Museum. Later, we had Chinese Lunch at a restaurant in the Museum Complex itself. In Xian, there is no Indian Restaurant.

At 6 pm, we left for dinner followed by the Tang Dynasty Dance Show in a beautifully decorated auditorium. Tang Dynasty Cultural Theater and Restaurant .

The Tang Dynasty Show showcases the costumes, music, and dancing of China's golden age: the Tang dynasty (618 - 907). The show begins with an ancient Chinese musical instrument ensemble while you dine and then later the cultural dance segment begins. The costumes are splendid and you can get some really nice photos if you sit near the stage. The Tang Dynasty Show we are going to see is performed by Shaanxi Song & Dance Troupe with a long history and renowned reputation, and also is the largest performing group in western China. This group has become the cultural window to the world of the ancient capital Xian. Shaanxi Song and Dance Troupe boasts a powerful staff of artists. The young performers are highly gifted and have also received rigorous training in the arts since 1982. It initiated the first show of song and dance in the imperial style of the Tang Dynasty. Shaanxi Song and Dance Troupe has performed in over 40 foreign countries and has received government heads of state and VIPs from over 100 countries. It is reputed to be the oriental art and treasure of distinctive songs and music in the Tang Dynasty style.


Xian Tang Dynasty Show

Day 9: 8th June 2008 Ram’s birthday.
After breakfast, we headed for sight seeing.


Giant Wild Goose Pagoda at Xi'an

Sightseeing included Wild Goose Pagoda. Built during the Tang Dynasty (around 648 AD), the Pagoda is the symbol of Xian today. The Pagoda is at the end of the Yanta Road, at the south edge of Xian. On the eastern side of the temple is the Tang Dynasty Arts Museum, with a collection specifically devoted to the Tang period in Xian. I Offered / lighted 1 candle and 3 bunches of incense sticks at the Pagoda (temple).

Had KFC’s bun with pepsi and chips for lunch and headed to the airport to catch Flt. No. MU2307 leaving Xian 13.40 for Guilin.

Glimpses of China - Beijing

Glimpses of China - Beijing
31/05/08 to 14/6/08 Rashmi Rastogi

Day 6: 5th June 2008

China is a country with a proud history and a promising future. Actually, no country stirs the heart and the imagination quite like China, which is filled with thousands of years of history and offers a unique and subtle blend of culture, heritage, traditions, natural splendor and folklore. The discovery of ‘Peking Man’ was the first evidence of the existence of early human life in China in 500,000 BC. Since that time, through many dynasties, China has developed into the modern state that it is today. China is situated in eastern Asia on the west shore of the Pacific Ocean, with an area of 9.6 million square km. China’s continental coastline extends for about 18,000 km. And its vast sea surface is studded with more than 5,000 islands, of which Taiwan and Hainan are the largest.

China has beautiful scenery, with mountains and ranges, highlands, plains, basins and hills. The highlands and hills account for 65 percent of the country’s total landmass and there are more than 2,000 lakes. The highest mountain peak is Qomalangma (Everest), the highest in the world, 8848 meters above sea level; the lowest point is the Basin, 154 meters below sea level. China lies mainly in the northern temperate zone under the influence of monsoon. From September and October to March and April the following year monsoon winds blow from Siberia and the Mongolia Plateau into China and decrease in force as they go southward, causing dry and cold winter in the country and a temperature difference of 40 degree centigrade between the north and south. The temperature in China in the winter is 5-18 degree centigrade lower than that in other countries on the same latitude in winter. Monsoon winds blow into China from the ocean in summer, bringing with them warm and wet currents and thus rain.

China with its recorded history of 5000 years, was one of the world’s earliest civilizations. China was one of the countries where economic activity first developed. As early as 5,000 or 6,000 years ago, people in the yellow river valley had already started farming and raising livestock. In the 21st century BC., China established a slave society with the founding of the Xia Dynasty, thereby writing a finale to long years of primitive society. In 221 BC. Qin Shihuang established China’s first centralized autocracy, the Qin Dynasty, thereby ushering Chinese history into feudalism, which endured in a succession of dynasties until the Opium War of 1840. The Bourgeois Democratic Revolution of 1911 led by Sun Yat-sen toppled the rule of the Qing Dynasty, putting an end to more than 2,000 years of feudal monarchical system.

After World War II, the Communists under Mao Zedong established a dictatorship that, while ensuring China’s sovereignty , imposed strict controls over everyday life and cost the lives of tens of millions of people. The People’s Republic of China was founded on October 1st 1949. China was beset by civil unrest, major famines, military defeats, and foreign occupation. After 1978, his successor Deng Xiaoping gradually introduced market-oriented reforms and decentralized economic decision making and output quadrupled by 2000. Political control remain tight even while economic controls continue to be relaxed. Today, China is implementing reforms and open policies, and has established a socialist economy.

There are 56 Ethnic groups in China. The Han Chinese are the largest ethnic group, where some 91.5% of the population was classified as Han Chinese (~1.2 billion). Besides the majority Han Chinese, China recognizes 55 other "nationalities" or ethnic groups, numbering approximately 105 million persons. The major minority ethnic groups are Zhuang (16.1 million), Manchu (10.6 million), Hui (9.8 million), etc.

After brief introduction of China let us now proceed to Beijing. Beijing , the capital of China is an old cultural city. As the capital of the people’s Republic of China, Beijing is the nation’s center of government, economy, culture and international activities , as well as serving as a transportation hub to the entire country. The city has palaces , museums, temples and monuments and streets filled with imperial pomp and contemporary energy. Its major attractions include Forbidden City (former imperial palace), Tiananmen Square (the biggest plaza on earth), the Temple of Heaven.

Our local guide told us that taxi drivers are supposed to be polite to you. They have to wish you while you board the taxi and thank you when you leave the taxi. If they do not do so, you don’t pay the fair.


A corner tower of the Forbidden City, located at the middle of Beijing.


Panorama view of the Forbidden City, home to the Emperors of the Ming and Qing Dynasties

After reaching Beijing we headed straight for site seeing to the Forbidden city.
Forbidden city is named such , as entry to the common man was forbidden. Rectangular in shape, it is the world's largest palace complex and covers 74 hectares. Surrounded by a six meter deep moat and a ten meter high wall are 9,999 rooms. The wall has a gate on each side. Forbidden City in Beijing is where 24 chinese emperors ruled China for 500 years. Also known as the Imperial Palace Museum or Gugong, the Forbidden City was the place where the emperors of the Ming and Quing Dynasties carried out their administration and lived. Listed by UNESCO as a World Cultural Heritage Site in 1987, the Palace Museum is now one of the most popular tourist attractions world-wide. Now it is open to the public, where people can see the great traditional palace architecture, enjoy the treasures kept in the palace, and learn of the legends and anacdotes about the imperial family and the court. Forbidden city is a huge area about 3 km and it takes about 3-4 hrs walking.The guide was good and explained the significance of the buildings. We entered the Forbidden city from one end and came out from the another end.

When we emerged from the other side, we saw the Tiananmen square. Tiananmen Square forms the absolute center of Beijing. It is the biggest square in the world and can hold more than one million people. North of it the Tiananmen Gate, which leads into the Forbidden City, west of it the Great Hall of People, south of it is the Qianmen Gate and east of it is the Museum of Chinese People’s Revolution. This square is known for its demonstrations , protest movements and revolutions. The Flag raising ceremonies at sunrise and sunset is a spectacular view indeed.


Tiananmen Square as seen from the Tian'an Gate

We also took a ride to the old Beijing city on a cycle rickshaw. The old city of Beijing is just like any town in India. Small houses, clothes drying outside, people sitting and eating outside.

After the extensive walk we were totally exhausted, the whole body was aching. Checked in at the hotel. Went off to sleep, hoping for a new fresh day tomorrow.

Day 7: 6th June 2008
Next day , after breakfast in the Hotel, we left for the Jade factory. Jade, a precious stone having greenish color, is available extensively in China.
Bona Jade Store factory is located at the northern suburb of Beijing in China. It lies near the seventh exit of BaDaLing expressway, and looks likes a pearl inlaid on Chinese ground. Bona is one of the largest jade stores in China, combining mining, manufacturing and selling, and dealing with medicine and silk as a sideline. The sale area covers about 6000 square meters, and has a big parking-lot covering about 8000 square meters. The sales hall, which can accommodate several thousand customers, and was divided into two stories, selling more than thousand kinds of jade ware that can embody thousands of years of Chinese culture. Those gorgeous products are not only the ideal decorations for companies and houses, but also the best presents for your friends and relatives, such as necklace, ring, earring and pendant.
There are many stories related to jade. The Chinese love jade because of not only its beauty, but also more importantly its culture, meaning and humanity, as Confucius (551 BC - 479 BC) said there are 11 De (virtue) in jade. 'The wise have likened jade to virtue. For them, its polish and brilliancy represent the whole of purity; its perfect compactness and extreme hardness represent the sureness of intelligence; its angles, which do not cut, although they seem sharp, represent justice; the pure and prolonged sound, which it gives forth when one strikes it, represents music. Its color represents loyalty; its interior flaws, always showing themselves through the transparency, call to mind sincerity; its iridescent brightness represents heaven; its admirable substance, born of mountain and of water, represents the earth. Used alone without ornamentation it represents chastity. The price that the entire world attaches to it represents the truth. To support these comparisons, the Book of Verse says: "When I think of a wise man, his merits appear to be like jade." Thus jade is really special in Chinese culture, also as the Chinese saying goes "Gold has a value; jade is invaluable."

It was our 42nd wedding Aniversary. I purchased a Jade bangle for self and four Jade lockets.

From the Jade factory, we proceeded to Bedaling to the Great Wall of China.

‘You are not a man if you have not been to the Great Wall.’ So the saying goes in China. The Great Wall, it is said, is one of the few objects on earth visible from space and moon. It belongs not only to China, but is part of the cultural heritage of the whole world. The Great Wall of China, one of the greatest wonders of the world, was enlisted in the World Heritage by UNESCO in 1987. Just like a gigantic dragon, the Great Wall winds up and down across deserts, grasslands, mountains and plateaus, stretching approximately 6,700 kilometers (4,163 miles ) from east to west of China. It extends to the Jiayu Pass in Gansu Province in the west to the mouth of the Yalu River in Liaoning Province in the east. Construction of the Great Wall started in the 7th century B.C.. The vassals states under the Zhou Dynasty in the northern parts of the country each built their own walls for defense purposes. After the state of Qin unified China in 221 B.C. , it joined the walls to hold off the invaders from the Xiongnu tribes in the north and extended them to more than 10,000 li or 5000 km. This is the origin of the name of the ‘10,000-Li Great Wall’.
With a history of more than 2000 years, some of the sections of the great wall are now in ruins or even entirely disappeared. The Great Wall was renovated from time to time after the Qin Dynasty. A major renovation started with the founding of the Ming Dynasty in 1368, and took 200 years to complete. The Wall we see today is almost exactly the result of this effort.

Apart from its magnificent construction, the view of the Great Wall is wonderful especially in spring. To the northwest and north of Beijing, a huge, serrated wall zigzags its way to the east and west along the undulating mountains. What lies north of Beijing is but a small section of it. However, it is still one of the most appealing attractions all around the world owing to its architectural grandeur and historical significance. The Bedaling section of the Great Wall, an hour’s drive north of Beijing, has been restored and is a popular spot for tourists foreign and Chinese. The Bedaling section is made mostly of marble blocks, with an average height of about 24 feet. The roadway along the top is wide enough (~20 to30 feet) for ten soldiers to walk abreast. Much of the roadway on top of the wall, beyond the Bedaling restored area, is overgrown with bushes and trees making passage difficult. Sections of the wall were built with locally-available materials: tamped earth, stone, tile, brick, marble, and timber. The Qin Dynasty section involved 300,000 soldiers plus conscripted laborers and convicts. In 555 A.D., another section was built using about 2 million laborers.

Great Wall of China

We took a rope trolley (4 persons per trolley), which took us through the lush green hills to the great wall. The trolley ride was approx. 5-7 min. We spent a good hour roaming the Great Wall of China. Afterwards we returned to the base camp on the rope trolley and shopped.

From the Great Wall, we went to the foot of the hill for visiting Enamel factory and thereafter for Chinese Lunch. At the factory, the entire process of enamelling was explained to us. From the attached shop, I purchased a red enamel bangles. Red color is preferred in China. It was a sit down lunch, vegans and non vegans were given separate tables. Beer and soft drink (one glass per person) was free. More than that one had to pay.) Chinese food tastes much better in India. In China it was quite bland. You are given a small plate or a deep bowl in which you eat one item after another using chopsticks or fork. There was rice, potato fingers, chop suey etc. The guide also served a local hard drink looked like Vodka, colourless. Everyone took in their small glasses. I thought I’d sip a little for taste. Later, I learnt that it was 49 % alcohol. Even a small sip left my head reeling.


The Temple of Heaven in Beijing

After Lunch, we went to theTemple of Heaven. Although there are many temples in Beijing, the Temple of Heaven , situated in the southern part of the city in Chongwen district, is unique. As famous as the Forbidden City and the Summer Palace, it is a ‘must’ for every visitor. In ancient China, the emperor was regarded as the ‘Son of Heaven’, who administered matters on the earth on behalf of the heavenly authority. To show respect to heaven, ceremonies for sacrifices to heaven were extremely important to the emperor. The temple was built for the worship of heaven and prayers for good harvests. An interesting and famous place to visit is called Echo Wall owning special feature. The wall encloses the Imperial Vault of Heaven. Its perimeter is 193 meters. If you and your friend stand at the east and the west roots of the wall respectively and you whisper a word, then your friend will hear clearly what you say.

We also went to a Pearl Factory. In addition to pearls they were marketing beauty products made out of pearls. Our colleagues were interested in shopping, so our local guide left us at a local mall were we could shop for an hour and half. Shopping in China is a crazy affair. They are just after you, will reduce the price to almost 10 % its origin price. One really does not know what one is getting into and purchasing. We roamed a little and were afraid of being robbed or something, hence we came out of the mall and looked around. After visiting the factories and shopping malls, we find that Chinese are also good in Sales apart from manufacturing.

After the shopping, we went for the Kung Fu Show, which was of two hours duration.

The Kung Fu Show

The Story A young boy, brought by his mother, enters the temple of Kung fu and trains to become a monk in the Kung Fu tradition. The master begins the boy's apprenticeship, giving him the name "Chun Yi", the Pure One. As he grows and develops, he learns the physical skills of Kung Fu. He also learns that he must withstand temptations and distractions along the way, and throughout his life in order to maintain his discipline and Kung fu focus. Chun Yi meets the challenges, falls for and overcomes temptation and finally attains the honor of being named Master, becoming a wise teacher for the next generations.

After the show and dinner, we returned to the hotel. Next morning we left for Xian.

Neck and Shoulder exercises for Spondilitis

Neck and Shoulder exercises for Spondilitis
General Information
Donot overdo exercising, especially in the beginning. Start by trying the movements slowly and carefully.
Donot be alarmed if an exercise causes some mild discomfort which lasts a few minutes. However, stop doing any exercise that aggravates pre-existing pain. That is, donot force movements past the point of pain(unless instructed to do so by your doctor. If the pain is more than mild and lasts more than 15 or 20 minutes, do no further exercises, until you see your doctor.
Isotonic Exercises (contraction with movement)
These ecercises will restore movement to the injured area, as well as help relieve pain associated with stiffness.
(exercises 1 to 4 - neck; exercises 5 and 6 – neck and shoulder; exercises 7 and 8 shoulder).
Click on the images for bigger image

Isometric Exercises: (contraction without movement):These exercises will help restore and maintain muscle strength to the injured neck or shoulder. Donot hold your breath while doing an isometric exercise; breathe out vigorously as you strain during the exercises.
Exercises 9 to 12 neck; exercises 13 and 14 shoulder).

Moist Heat (during or before exercise)
Moist heat will help relieve pain by increasing the blood flow to the muscles. You can often increase the effectiveness of isotonic exercises by performing then in a hot shower, or following the application of hot, moist towels.
However, in some injuries, and especially during the first day after an injury occurs, you may obtain added relief from pain by the application of cold instead.

How to be kind to your Neck and Shoulders

Sitting: Keep your chin tucked in (not up) and your neck drawn back. Use a hard chair with support arms. Do not slouch; keep the entire length of your spine up against the back of the chair. Use the arms of the chair to support your arms, which will help prevent undue strain on your neck due to forward thrust.

Standing: Keep your chin tucked in (not up) and your neck back. Also try to stand with your lower back flat. Never bend over without bending your knees; this will better enable you to keep your neck and shoulders drawn back and erect.

Sleeping: Do not sleep on your stomach. The preferable way to sleep is on your side. Maintain your neck and head in a normal position by adjusting your pillow accordingly and keep your arms down. If you prefer to sleep on your back, out your pillow under your neck as well as your head. The pillow should support the neck and head in a neutral position. Avoid extension of neck.
It is advisable to use a bed board or a firm orthopedic mattress. You may also use a contoured pillow, instead of trying to manipulate a regular pillow under your neck.

Relaxing: Do not be on a Sofa to watch television. Use a firm chair. Do not use soft, fluffy pillows to prop up your head while reading.

Driving: Sit high in the car. Your seat (preferably hard) should not be too far back or too low so that you will not have to stretch up and forward to see over the steering wheel. You may find a polyurethane pad of value in helping to provide support. It should be 1 to 2 inches thick, a wide as your back, and high enough to reach your shoulders.

Lifting or reaching: Bend your knees and use your leg muscles to lift. Avoid sudden movements. Keep the load close to your body, and try not to lift anything higher than your waist. If you have to reach a shelf higher than your head, stand on a stool. Try to avoid reaching or looking up for any length of time.

Working: Do not overwork yourself. If you work at a desk all day, get up and move around whenever you get a chance. It may be advisable to do a set or two of your exercises during a break from work.

Self-massage: Massaging the neck and shoulder muscles often relaxes them and also serves to relieve tension and reduce spasm.

Exercise: Get regular exercise (vigorous walking, bicycling , swimming etc. ) once your pain is gone. But always start slowly to give your muscles a chance to warm up before attempting anything strenuous.

See your Doctor: If your neck or shoulder acts up … if the pain gets worse … see your doctor; do not wait until your condition gets too severe.

Pawanmuktasana Series - Anti Rheumatic Group (contd) - 3

Pawanmuktasana Series - Anti Rheumatic Group (contd) - 3

Elbow Bending: Sit in base position or a cross-legged position. Stretch the arms in front of the body at shoulder level. Hands open and palms facing up. Bend the arms at the elbows and touch the fingers to the shoulders. Straighten the arms again. Upper arms remain parallel to the floor, elbows at shoulder level. Repeat bend and straighten arms 10 times. Inhale while straightening the arms. Exhale while bending the arms.


Shoulder socket rotation: Sit in base position or a cross-legged position. Place fingers of left hand on left shoulder and fingers of right hand on right shoulder. Fully rotate both elbows at the same time in a large circle. Try to touch elbows in front of the chest on the forward movement and touch the ears while moving up. Stretch the arms back in the backward movement and touch the sides of the trunk while coming down. Inhale on upward stroke and exhale on downward stroke. Practice slowly 10 times clockwise, then 10 times anticlockwise.
Benefits: The shoulder asanas are helpful in cervical spondylitis and frozen shoulders. They also maintain the shape of the shoulder and chest.

Neck movements:

Stage 1: Sit in the base position or cross-legged position with hands resting on the knees in padma mudra (right hand above left hand, both hands in the lap) . Close the eyes. Slowly move the head forward and try to touch the chin to the chest. Then move the head as far back as comfortable. Do not strain. Try to feel the stretch of the muscles in the front and back of the neck and the loosening of the vertebrae in the neck. Inhale on the backward movement and exhale on the forward movement. Practice 10 times.
Stage 2: Remain in the same position, keeping the eyes closed. Face directly forward and relax the shoulders. Slowly move the head laterally to the right and try to touch the right ear to the right shoulder without turning the head or raising the shoulders. Now move the head laterally to the left side and try to touch the left ear to the left shoulder. Do not strain. Inhale on upward movement and exhale on downward movement. Repeat 10 rounds.

Stage 3: Remain in base position. Keep head upright and eyes closed. Gently turn the head to the right so that the chin is in line with the shoulder. Feel the release of tension in the neck muscles and the loosening of the neck joints. Now slowly turn the head to the left as far as is comfortable. Do not strain. Inhale while turning to the front. Exhale while turning to the side. Practice 10 times on each side.
Stage 4: Remain in the same position with the eyes closed. Slowly rotate the head downward, to the right, backward and then to the left in a relaxed, smooth, rhythmic, circular movement. Feel the shifting stretch around the neck and the loosening up of the joints and muscles of the neck. Inhale while the head moves up. Exhale while the head moves down. Repeat 10 times clockwise and 10 times anti clockwise. Do not strain. If you feel dizzy, open your eyes.

Benefits: All the nerves connecting the different organs and limbs of the body pass through the neck. The muscles of the neck and shoulders accumulate tension. These asanas release tension, heaviness and stiffness in the head, neck and shoulder region.

Contra-indications: These four neck movements should not be performed by elderly people and those suffering from low blood pressure, very high blood pressure or extreme cervical spondylosis. Patients with cervical spondylosis shpuld strictly avoid forward bending of the neck.

References:
1. Sadashiv Nimbalkar: Yoga for Health and Peace, Yoga Vidya Niketan, Bombay.
2. Swami Satyananda Saraswati: Asana Pranayama Mudra Bandh, Bihar School of Yoga, Mungher, Bihar, India.
3. Rashmi Rastogi: Managing Prostrate Related Problems with Yoga , Project Report, Teachers Training Course, Yoga Vidya Niketan.

Pawanmuktasana Series - Anti Rheumatic Group (contd) - 2

Pawanmuktasana Series - Anti Rheumatic Group (contd) - 2

Full butterfly: Sit in the base position. Bend the knees and bring the soles of the feet together, keeping the heels as close to the body as possible. Relax the inner thigh muscles fully. Hold the feet with both hands and gently jump your knees up and down. Try to touch the knees to the ground on the downward stroke. Do not use any force. Practice upto 30 up and down movements. Maintain normal breathing unrelated to the practice.


Hand clenching: Sit in base position or any cross legged position. Hold both arms straight in front of the body at shoulder level. Open the hands, palms down and stretch the fingers as wide apart as possible. Close the fingers to make a tight fist with thumbs inside. Again open the hands and stretch the fingers. Repeat 10 times. Inhale on opening the hands. Exhale on closing the hands.

Wrist bending: Sit in base or cross-legged position. Stretch the arms in front of the body at shoulder level. Keep palms open and fingers straight throughout the practice. Bend the hands backward from the wrists as if pressing the palms against a wall with the fingers pointing towards the ceiling. Now, bend the hands forward from the wrists so that the fingers point towards the floor. Elbows to be kept straight throughout the practice. Do not bend the knuckle joints or fingers. Repeat 10 rounds of this up and down movements. Inhale with the backward movement and exhale with the forward movement.

Wrist joint rotation: Sit in base position or any cross-legged position. Back straight. Extend right arm forward at shoulder level. Make a fist with right hand , thumb inside. Left hand may be used as support, if necessary. Now, slowly rotate the fist about the wrist, keeping the palms facing downwards throughout the rotation. Arms and elbows should remain perfectly straight and still. Make as large circles as possible. Practice 10 times clockwise and 10 times anticlockwise. Repeat with the left fist.
Wrist joint rotation can be practiced with both arms together. Rotate both fists (10 times) together in the clockwise direction. Repeat the rotation in anticlockwise direction.
Another variation is that rotate both the fists in opposite directions (10 times) and then reverse the direction (10 times).

Benefits: The hand and wrist asanas are beneficial for arthritis of the related joints.

…… to be contd

Pawanmuktasana Series - Anti Rheumatic Group - 1

Pawanmuktasana Series - Anti Rheumatic Group - 1

The word pawan means ‘wind’ or ‘prana’ mukta means ‘release’ and asana means ‘pose’.
Therefore Pawanmuktasana Series means a group of asanas that remove any blockages which prevent the free flow of energy in the body and mind. These practices are also referred to as ‘sukshma vyayama’ or ‘subtle exercises’. The anti-rheumatic group is concerned with the loosening up of the joints of the body. It is excellent for those with rheumatism, arthritis, high blood pressure, heart problems or other ailments where vigorous physical exercise is not advised.

Base position: All the practices in this section are performed in the base position.
Sit with legs outstretched. Place palms of the hands on the floor to the sides and just behind the buttocks. Back, neck and head should be straight and elbows straightened. Taking the support of the arms, lean back slightly. Relax the whole body in this position with eyes closed.

Toe bending: Practice 1: Sit in the base position. Lean back a little , using the arms to support the back. Keep the spine as straight as possible. Be aware of the toes. Move the toes of both the feet slowly backward and forward, keeping the feet upright and the ankles relaxed and motionless. Hold each position for a few seconds. Repeat 10 times. Inhale as the toes move backward, exhale as the toes move forward.
Ankle bending – Practice 2: Sit in the base position. Keep the feet slightly apart. Slowly move both the feet backward and forward , bending them from the ankle joints. Try to touch the feet forward , bending them from the ankle joints and then draw them back towards the knees. Hold each position for a few seconds. Repeat 10 times. Inhale as the feet move backward. Exhale as the feet move forward.

Ankle rotation: Sit in the base position. Separate the legs a little, keeping them straight. Keep the heels on the ground throughout the practice.
Stage 1: Slowly rotate the right foot clockwise from the ankle 10 times. Then repeat 10 times anticlockwise. Repeat the same procedure with the left foot.
Stage 2: Place the feet together. Slowly rotate both feet together in the same direction, keeping them in contact with each other. Donot allow the knees to move. Practise 10 times clockwise and 10 times anticlockwise.
Breathing: Inhale on the upward movement. Exhale on the downward movement.

Ankle Crank: Sit in the base position. Bend the right knee and bring the foot towards the buttock. Turn the knee out to the side and place the foot on the left thigh. Make sure the ankle is far enough over the thigh to be free for rotation. Hold the right ankle with the right hand to support the ankle. Hold the toes of the right foot with the left hand. With the aid of the left hand, slowly rotate the right foot 10 times clockwise , then 10 times anticlockwise.
Repeat with the left foot placed on the right thigh. Inhale on upward movement. Exhale on downward movement.
Benefits: All the foot and calf asanas help in returning the stagnant lymph and venous blood. They thus relieve tiredness and cramp and prevent venous thrombosis.

Knee bending: Sit in the base position. Bend the right knee and clasp the hands under the right thigh. Straighten the right leg, pulling up the kneecap. Keep the hands under the thigh but straighten the arms. Do not allow the heel or toes to touch the floor. Bend the right leg at the knee so that the thigh comes close to the chest and the heel near the buttocks. Keep the head and spine straight. This is one round.
Practice 10 rounds with the right leg and then 10 rounds with the left leg. Inhale while straightening the leg. Exhale while bending the leg.
Knee crank: Sit in base position. Bend the right leg at the knee as described in knee bending above. Place the hands under the right thigh and interlock the fingers or cross the arms holding the elbows. Raise the right foot from the ground. Rotate the lower leg from the knee in a large circular movement. The upper leg and trunk should be completely still. Rotate 10 times clockwise and 10 times anticlockwise.
Repeat with the left leg. Inhale on the upward movement. Exhale on the downward movement.
Benefits: Since the knee joints bear the whole weight of the body and has no strong muscles for support, it is most vulnerable to injuries, sprains and osteoarthritis. All the knee asanas strengthen the quadriceps muscles and the ligaments around the knee joint. These asanas rejuvenate the joint by activating the healing energies.


…… to be contd

Yoga for Seniors

YOGA – AN INTRODUCTION

What is Yoga ?
The word Yoga is derived from the sanskrit verb ‘Yuj’, which means to join. Yoga means the joining or union of an individual with the supreme reality, ie. the Brahman. Yoga is a whole discpline consisting of many parts or components called ‘Angas’ or limbs. These angas are not steps of a ladder. Angas are separate but inter-related parts like the petals of a lotus. The angas differ according to each school of thought. Patanjali’s Yoga Darshan, written by Patanjali is possibly the oldest text on Yoga dating back prior to 200 B.C. Patanjali’s system of Yoga consists of eight parts (Ashtanga Yoga) - Yoga of eight limbs also known as Hatha Yoga. Ha and Tha are symbols. Ha means the sun and Tha means the moon. Sun and moon are the indicators of duality of the world. Since Yoga science teaches us how to keep a balance in a life full of dualities it is called Hatha Yoga.
In Ashtanga yoga, an eight-fold path is advised for the upliftment of body , mind and spirit. These parts are:
Yama - the rules to be followed by the aspirant while living in society.
Niyama - the set programme to be adopted by an aspirant for his personal development.
Aasana - a steady and pleasurable psycho-somatic pose (ie. one involving body and mind together). Asanas are countless in number.
Pranayama - the lengthening of period between inhalation and exhalation (expansion of Prana) as also disciplining the entire process of respiration.
Pratyahara means withdrawal of senses.
Dharana means fixation of the mind on some object. Normally the mind is restless by nature and shifts from object to object. In Dharana, the mind is directed towards a single object.
Dhyana means meditation, ie. continuation of one-pointedness of the mind on the object. When the mind is trained to fix itself on any object ie. perform Dharana, it gets the power to concentrate in an unbroken flow on that particular object. This is known as Dhyana.
Samadhi means self realization or complete absorption. This is the ultimate aim of Yoga in which the mind reaches the highest bliss.

Yama, Niyama, Asana, Pranayama are clubbed together as Bahiranga Yoga (outer yoga) and are practiced for mental and physical health. The practice of Bahiranga Yoga helps the aspirant attain allround health of body and mind and also enables him to achieve success in Antaranga Yoga. Dharana, Dhyana and Samadhi are considered part of Antaranga Yoga (Inner Yoga). Pratyahara (withdrawal of the senses ) is considered by some as a bridge between Bahiranga and Antaranga Yoga.

What is Health ?
The World Health Organisation has given an apt definition of health: “ Health is a state of well being - physical, mental and social; it is not a mere absence of disease or complaints.” Health or well being depends upon nourishment, activities (physical and mental) and rest. If any of these is excessive or meager, there is an imbalance which leads to ill-health. Health depends on five main factors viz. genetic endowments, environment, intake of food, thoughts, emotions etc., activities of all kinds and rest. Yoga influences the last three factors beneficially. Hence, adopt as a way of life and practice it regularly as per your capacity and needs throughout your life.

Difference between Yogabhyas and Physical Exercises:
Regular Yogabhyas develops self confidence, boosts vitality and induces a feeling of stability – it improves the health of the body and mind. Yoga is not a kind of physical exercise. The objectives of different types of exercises such as sports, wrestling, athletics, judo, gymnastics etc. are to achieve health, strength, speed skill, dexterity, agility, cardio-vascular efficiency, competence etc. However, the objectives of Yogic practices is quite different. Yogic practices results in an improvement in the tone of the vital organs and important muscles. It increases one’s neuro-muscular coordination and helps in achieving integration of body systems and personality. Our daily chores, instead of appearing to be a burden, become easy and pleasant. In physical exercises, the emphasis is on maximum use of energy. In yogabhyas, on the other hand, this is to be avoided consciously. Minimum expenditure of mental and physical energy along with slackening of effort is the keynote of the technique of performing the Asanas. As one’s age advances, there is no better and easier method than Yogabhyas for maintaining the health of the body and mind.

Who can perform these Asanas ? The answer is: excepting small children and insane people, all – weather adolescent, young , old or very old according to their condition and capacity. They may even be diseased or very weak, yet they can practice Asanas. One’s sex, religion, culture, nationality or occupation does not come in the way of practicing Yoga. Any willing mature person can practice Yogabhyas.

Patanjali’s yoga sutras related to Asanas emphasizes Sthiram Sukham Asanam meaning Asanas are steady postures affording pleasure. While in a Yogic Asana, one should experience pleasure - both physical as well as mental. For this Patanjali has suggested that while getting into or maintaining an Asana, one should minimize efforts – (Prayatna shaithilya). Asanas should be performed with ease. There should not be any conscious efforts for this. Also, the mind should be fixed on the infinite one (Ananta).

Differential (Partial) Relaxation : While performing Asanas one should “practise differential relaxation”. In any Asana, some parts of the body – certain muscles – are actively involved in achieving the posture. Differential relaxation means relaxing those parts and muscles of the body that do not actively participate in the Asana. Eg. in Bhujangasana, the lower part of the body, from toes to the waist , lies on the floor. The upper portion is curved up with the help of back muscles. So practicing differential relaxation in Bhujangasana means totally relaxing the muscles of the lower part of the body, the arms, the face etc. Long and regular practice of Conscious Differential Relaxation (CDR) will lead to Unconscious Differential Relaxation (UDR). Only those who master the application of differential relaxation will get real pleasure and joy out of the Yogic practices.

Pranadharana (Fixation of the mind on the breath) is an essential part of the Asana technique. Pranadharana is the most simple yet effective method of engaging the mind, making it pointed and preparing it for meditation. Prana means breath and Dharana means fixation of the mind. While practicing Pranadharana, the Yoga aspirant has to fix his / her mind on the incoming and outgoing breath. The mind is thus trained and conditioned.

Guide lines to be observed when practicing Asanas.
Time of practice: Asanas may be practiced at anytime of the day except after meals. There should be a gap of atleast four hours after a meal. The best time , however, is brahmamuhurat – two hours before and including sunrise. In the evening, the two hours around sunset are also a favourable time.
Place of practice: Practice in a well ventilated room where it is calm and quiet.
Blanket and clothes: Use a folded blanket of natural material for the practices as this will act as an insulator between the body and the earth. Do not use a mattress , which is spongy and filled with air as this does not give sufficient support to the spine. During practice it is better to wear loose, light and comfortable clothing.
Asanas are not competitive: even when performing in a group, never compare yourself with others. Be aware of your limitations and never ever exceed your capacity. Gradually, with practice, Your body’s flexibility will increase and you will perform the Asanas better.
Slow and controlled movements (no jerky movements) and co ordination with breath: Quick , sudden and jerky movements for attaining and releasing the posture may be harmful and painful and also use up excessive energy. Asanas are meant to induce calmness in the mind and body, hence they have to be performed slowly with full awareness. Asanas aim to slow down breathing to improve exchange of oxygen and carbon dioxide. The muscles have to be stretched in a relaxed manner.
The importance of relaxing muscles: Muscle in our body is never completely relaxed; it is in slight contraction state called muscle tone, which is essential to respond to stimuli. The posture of our body depends on the tone in the muscle. Most forms of exercises tend to contract the muscles (Isometric contraction). During Yogasanas muscle contractions are isotonic ie. when the muscle is stimulated, muscle length changes, but the tone remains the same. Yogasanas emphasise on stretching and strengthening the muscles (Isotonic) . In asanas, muscles are stretched by assuming various body positions which apply an elongation to a particular muscle group. Stress-induced tautness of the muscles can be eased with the practice of various asanas.
Awareness: Be fully aware of the asana being performed and focus on breathing. This helps achieve clarity of thought and one-pointed concentration.
Maintenance of the final pose: In the final pose, specific muscles and organs of the body are influenced. Certain organs are given the best possible squeeze or massage and extra blood is directed to or removed from those regions. This period of immobility is the time when profound and beneficial changes occur in the body. Deep states of concentration can be reached if the asanas are held for extended periods of time. Correct breathing at this time enhances the effect of the asana by increasing the squeeze / massage, stimulating the exchange of oxygen and carbon dioxide in blood.
Relaxation after completion of the asana: As important as the asana itself. The organs and muscles return to their normal shape. They are flooded with an influx of purified blood that has been squeezed out during the asana. Respiratory and circulatory systems come back to normal.
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