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--------------- Print Magazine --------------
  May 2016
  April 2016
"It is an attempt to relieve the mind, heart and body of not only the lawyers
who are under huge work pressure but also of all our readers,
who are facing the very common and ever increasing problem of stress."


We are suggesting some selected Yog Asanas to rejuvenate your body.

Next in the series is:


"Ut" in Sanskrit means "intense" and "tan" means "to stretch or extend". Uttanasana literally means "intense stretch" pose.


  • Relaxes the spine;
  • Increases the flexibility of the hamstrings and lower back;
  • Soothes the mind, body and heart;
  • Relieves stress and depression;
  • Strengthens the hamstrings, hips and calf muscles.

Procedure: To begin with, stand in the Tadasana or the mountain pose, with your hands resting on your hips. Inhale and raise your arms above your head. Exhaling, start bending your hips. Bring your hands forward and start leaning towards the feet until it touches the floor. Try to straighten the spine and lengthen the torso a bit so that it is not compressed. Also try to place your chest on the legs if you are that flexible. Take your hands behind your legs, joining them together. Hold this position for some time. Bring your hands forward and start pulling your torso upwards, keeping your head hanging all the time. Raise your head when you are completely straight.

Note: For beginners, you can bend your knees in order to bring the palms flat. Then afterwards straighten your legs. Also if you are unable to lock your hands, then hold the ankles or leave them on the floor.

Caution :

  • If your lower back is injured, then bend your knees;
  • Wait until the muscles give a changing sensation to prevent stress;
  • Do not put much pressure on any single part of the body.

Healthy Food


Cherry ( Prunus Avium) is a great source of potassium and flavonoids. Cherries are a great source of nutrition for athletes who put a lot of stress and strain on their joints. It is a very good source of magnesium, copper, iron and phosphorous. Cherry is an excellent source of vitamin C, vitamin K and is a very good source of thiamin, riboflavin, vitamin B6 and pantothenic acid. It also contains traces of niacin, folate and vitamin A. It is also a good source of dietary fibre. This food is primarily made up of water and carbohydrates and is low in saturated fat, cholesterol and sodium . Cherry can reduce the pain of arthritis, gout and headaches. Cherry contains anthocyanin, a red pigment, which acts as an antioxidant. The plant pigment along with vitamin C strengthens collagen. Cherry juice contains melatonin, which is important for the function of the immune system. Cherries are used as a sedative in nausea and vomiting. Wild cherry bark is an important cough remedy. Cherry is also beneficial in treating bronchitis, asthma and chronic diarrhoea. It has been found that cherries can reduce the risk of heart attack and the risk of cancer by fifty per cent. So load your meal and snack times with the red yummy cherries!

Recipe of the Month

Cherry Ice Cream


  • 2 envelopes unflavoured gelatin
  • 1 1/2 cup Sugar
  • 1/2 cup Water
  • 10 ounces Frozen sliced strawberries
  • 2 cups Dark sweet cherries
  • 4 cups Light cream
  • 2 cups Whipping cream
  • 2 teaspoons Vanilla

Method: In a small saucepan combine unflavoured gelatin and sugar. Add water and strawberries. Cook over medium heat, stirring constantly, until mixture just comes to a boil. Remove from heat and cool to room temperature. Meanwhile, chop cherries. In a 3 quart or larger ice cream freezer combine light cream, whipping cream, vanilla, strawberry mixture and cherries. Place in freezer containers and freeze for at least 4 hours.

Diet Tip : Start eating a big breakfast. It helps you eat fewer total calories throughout the day.

Happy Holidays


Chamba is the Northwestern District of Himachal Pradesh, in India, with its headquarters in Chamba town. Chamba, the land of antiquity, art and scenic beauty, is a wonder in itself for every visitor. Chamba valley is noted for the magnificence of its scenery-touching the fringe of the Shivaliks and having three well-defined snowy ranges, the Dauladhar, constituting the outer Himalayas, the Pir Panjal or the mid Himalayas, and the Zanskar range or the inner Himalayas. The Laxmi Narayan Temple is the main tourist attraction of the town. The architecture of the six temples in this complex is an example of the Hindu shikhara style of architecture. Chougan, the grassy promenade at the heart of the town, is the focus for local festivals. To the northeast of the Laxmi Narayan Temple lies the small Surara Temples . Nearby is the Brajreshwari Devi Temple , dedicated to Goddess Durga. This temple is constructed in the traditional shikhara style and is known for intricate carvings on its surface. The Chamunda Devi Temple is located on a hill overlooking the town of Chamba and one has to climb for about 30 minutes to reach it. This temple is dedicated to Devi Chamunda. The entire wooden ceiling of this temple is embellished with intricate carvings depicting floral motifs and different deities. This temple has a number of brass bells, offered by the devotees, and footprints of the Goddess on a small pillar. The Sui Mata Temple is located between the Chamunda Devi Temple and Brajreshwari Devi Temple, and is dedicated to Sui Mata. Colourful paintings within the temple depict the life of Sui. The 11th-century Hari Rai Temple dedicated to Lord Vishnu is also made in the Shikhara style and has a triple-headed statue of Lord Vishnu made from eight different materials. Other temples to visit in Chamba are the Radha Krishna Temple , the Sitaram Temple and the Champavati Temple . The Rangmahal or the Old Palace is another important place to visit and houses the Himachal Emporium, from where the travellers can buy handicraft items. The Bhuri Singh Museum has a good collection of artifacts belonging to this region. Of particular importance is the collection of traditional miniature paintings. Church of Scotland is remarkable for its fine stone work and buttress and lancer arch windows. St Andrew's Church and Gandhi Gate are also worth visiting. Art Garden / Minjar Camping Site is located at the entrance of the town on the bed of Ravi river. This is a good place for picnic also and one can also have a charming view of the Ravi river flowing from the site particularly in the evening time during summer season.

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