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  Ashleigh Gardner shone brightly for Australia, smashing her maiden ODI century to lead her team to an 86-run victory over England, securing a clean sweep in the ODI segment of the Women’s Ashes and moving closer to retaining the coveted trophy. Australia found themselves in deep trouble at 59/4, but Gardner’s remarkable 102 off 102 balls turned the tide. She was well-supported by Beth Mooney (50), Tahlia McGrath (55), and Georgia Wareham, whose explosive 38 off just 12 deliveries helped Australia post an imposing 308/8. Gardner further showcased her brilliance in the field with a stunning one-handed catch to dismiss Sophie Ecclestone, completing the effort with a dive after juggling the ball. England's chase started promisingly with Tammy Beaumont (54) and Nat Sciver-Brunt (61) anchoring their innings. However, as the required rate climbed, England faltered, eventually bowled out for 222 in 42.2 overs. Alana King starred with the ball, claiming 5-46, while Megan Schutt (3-57) and...

  Novak Djokovic displayed his vintage form in the third round of the Australian Open on Friday, comfortably defeating Tomas Machac of the Czech Republic 6-1, 6-4, 6-4 to advance to the tournament's second week for the 17th time. The 37-year-old, seeded seventh, had been pushed to concede sets in his earlier matches but left no room for doubt against world number 25 Machac. The Czech managed to secure an early break in the second set, but Djokovic quickly responded, breaking back immediately. After a brief visit from the doctor, the Serbian raised his game, winning three consecutive games, including a remarkable backhand crosscourt winner. Djokovic will face another Czech player, 24th seed Jiri Lehecka, in the fourth round. Should he progress, he could meet Carlos Alcaraz, the reigning French Open and Wimbledon champion, in the quarter-finals. Carlos Alcaraz, meanwhile, faced a tough battle against Portugal’s Nuno Borges in his third-round match. The Spanish third seed eventually p...

  Clyde Leopold Walcott, born on January 17, 1926, in New Orleans, Barbados, was one of the most prolific batsmen in the history of West Indian cricket. Renowned for his classical style and immense power, Walcott was a dominant force with the bat and a key figure during the rise of West Indies cricket in the mid-20th century. Alongside Everton Weekes and Frank Worrell, he formed the famous "Three Ws" trio, which became synonymous with West Indian batting excellence. Style of Play Walcott was a right-handed batsman known for his elegance, technical mastery, and ability to score runs under pressure. Equally adept against pace and spin, he had a commanding presence at the crease. As a wicketkeeper earlier in his career, Walcott also contributed significantly behind the stumps before focusing solely on batting later in his career. Records in Test Cricket Matches: 44 Runs: 3,798 Batting Average: 56.68 Centuries: 15 Half-Centuries: 14 Highest Score: 220 Wickets: 11 Catches/Stumping...

  Muhammad Ali, born Cassius Marcellus Clay Jr. on January 17, 1942, in Louisville, Kentucky, was a legendary American professional boxer, activist, and cultural icon. Known for his unmatched skill in the ring and his eloquence outside it, Ali revolutionized the sport of boxing with his unique style and larger-than-life persona. Nicknamed "The Greatest," he is widely regarded as one of the most significant sports figures of the 20th century. Style of Play Ali’s boxing style was a blend of speed, power, and precision, epitomized by his famous mantra, "Float like a butterfly, sting like a bee." Unlike traditional heavyweights, he relied on his agility, lightning-fast footwork, and sharp reflexes to outmaneuver opponents. His ability to predict punches and deliver counterattacks with incredible accuracy made him a formidable competitor. Career Highlights 1. Olympic Gold Medal (1960) Ali burst onto the world stage by winning the light heavyweight gold medal at the 1960 ...

  Janu Sirsasana (Head-to-Knee Pose) is a seated yoga pose that involves a forward bend, bringing the forehead toward the knee of an extended leg. Steps to Practice Janu Sirsasana 1. Sit comfortably on the floor with your legs extended straight in front of you. 2. Bend one knee and place the sole of your foot against the inner thigh of the opposite leg. 3. Inhale deeply, raise your arms upward, and lengthen your spine. 4. As you exhale, hinge forward from your hips and aim to bring your forehead toward your extended knee. 5. Hold this position for a few deep breaths, maintaining a steady and relaxed posture. 6. Inhale as you slowly rise back up to the starting position. Key Benefits Enhances flexibility by stretching the hamstrings and opening the hips. Stimulates digestion and supports the liver and kidney functions. Helpful Tips Always bend forward from your hips to avoid straining your lower back. Keep your spine elongated and chest open throughout the pose. Use a folded blanket...

  Defending Australian Open champion Jannik Sinner faced an unexpected challenge on Thursday but ultimately recovered to secure his spot in the third round. The world No. 1, who had not dropped a set in over three months, overcame a spirited effort from Australian wild card Tristan Schoolkate, winning 4-6, 6-4, 6-1, 6-3 in a night match at Rod Laver Arena. Sinner, who had won 30 of his previous 31 matches, found himself on the back foot early. Schoolkate, ranked 173rd in the world, capitalized on his only break point to clinch the opening set in just 47 minutes, thrilling the home crowd. However, Sinner regained control in the second set, breaking at 4-3 with a precise crosscourt winner and maintaining his momentum to close out the match comfortably. However in one of the tournament’s biggest upsets, three-time Australian Open finalist Daniil Medvedev was eliminated in the second round by American qualifier Learner Tien. The 19-year-old triumphed in an epic five-set battle, winning...

  The Lohri festival in Punjab is celebrated at night. Locals gather around a bonfire, dancing and singing to welcome the month of Magh, which signifies the harvest season. As Punjab is known as the granary of India, the month of Magh holds great importance. On the day of Lohri, Punjabis wear new clothes and enjoy a grand feast. Among the festive dishes, the popular sarson da saag and their favorite Pindi Chole are must-haves. Ingredients : For soaking the chickpeas: 250 grams kabuli chana (chickpeas) (soak in 3 cups of water overnight) For boiling the chickpeas: 3 cloves 3-inch cinnamon stick 2 black cardamoms 2 green cardamoms 2 bay leaves 1 tea bag 1 tsp black salt 3 cups water For cooking Pindi Chole: 2 tbsp oil 3 tsp ginger-garlic paste ½ tsp red chili powder 2 tsp coriander powder 1 tsp garam masala 2-3 tsp chana masala 1 tsp amchur powder (dried mango powder) 1 tsp lemon juice Salt to taste Method : 1. Boiling the Chickpeas: Drain the soaked chickpeas and transfer the...

  Hanumanasana, also known as the Monkey Pose, is an advanced yoga posture that resembles the full split performed by Lord Hanuman, a figure from Hindu mythology known for his leaps of devotion and courage. This pose symbolizes his legendary leap from India to Lanka and is a profound expression of flexibility, strength, and dedication. Hanumanasana primarily stretches the thighs, groin, and hamstrings, while also building mental focus and determination. It requires practice, patience, and preparation, making it suitable for intermediate to advanced practitioners. How to Perform Hanumanasana 1. Starting Position: Begin in a kneeling position with your hips aligned over your knees, and your hands resting on the floor. 2. Stretching Forward: Step your right foot forward, extending it straight while keeping your left knee on the ground. Flex your right foot so that your toes point upward. 3. Sliding into the Split: Gradually slide your right leg forward and your left leg backward, l...

  Halasana, or Plow Pose, is a classic inverted yoga posture named after the plow, an agricultural tool, due to its resemblance to its shape. This asana is known for its calming effects on the mind and its ability to rejuvenate the entire body. A staple in many yoga routines, Halasana is beneficial for flexibility, spinal health, and overall well-being. How to Perform Halasana 1. Starting Position: Lie flat on your back in Shavasana (Corpse Pose), arms resting by your sides, palms facing down. 2. Lifting the Legs: Inhale deeply and lift both legs together, keeping them straight, to a 90-degree angle. 3. Raising the Hips: Place your hands under your hips for support and slowly lift your lower body off the ground. 4. Reaching Overhead: Lower your legs behind your head, allowing your toes to touch the floor. If your toes do not reach, keep them elevated without straining. Keep your legs straight and your knees unbent. 5. Positioning the Hands: Release your hands from your hips and ...

Novak Djokovic and Carlos Alcaraz emerged victorious on Wednesday at the Australian Open 2025 , further intensifying the prospects of a quarterfinal showdown between the two. Djokovic’s third-round advancement shattered Roger Federer’s longstanding Grand Slam record, while Alcaraz impressed with a swift victory and a unique self-styled nickname. Until now, Federer held the record for the most Grand Slam wins, with 430 victories. Djokovic broke this record by defeating Portugal’s Jaime Faria 6-1, 6-7, 6-3, 6-2. This win also marked Djokovic’s 17th appearance in the Australian Open third round. Reflecting on his achievement, Djokovic expressed gratitude, saying, “I love this sport and this competition. I give my best every time. Playing in Grand Slams for 20 years has been a privilege. Whether I win or lose, I always play with my heart.” The Serbian star emphasized the significance of Grand Slams in tennis, calling them the sport's cornerstone. “There’s nothing greater in tennis hist...

  The world of Western classical music has suffered an irreparable loss as nearly 100,000 manuscripts of Austrian-American composer Arnold Schoenberg were reduced to ashes in the California wildfires. The composer’s 2,000-square-foot family home in Palisades was completely destroyed. Musicians and historians alike have called this a monumental loss to the world of music. The fires also consumed Palisades Charter High School, a renowned educational institution in the area. Principal Pamela Magee has made a public appeal for temporary premises to resume school activities, emphasizing the importance of providing a sense of normalcy to students, many of whom are now homeless. “The wildfire has taken away our roof, but keeping the school open is crucial for the well-being of our students,” she stated. The historic Altadena Community Church was also devastated by the flames. Ivan Griffith, the church’s organist, lamented the loss of ancient organs and other musical instruments, calling i...

  Murir Upma is a popular Bengali snack made using puffed rice (muri) and a mix of vegetables, spices, and seasonings. It is a light, healthy, and flavorful dish often enjoyed as a breakfast or an evening snack. Quick to prepare and highly versatile, it can be customized with various ingredients to suit personal preferences. This dish combines the crispiness of puffed rice with the aroma of mustard seeds and curry leaves, resulting in a delightful medley of flavors. Known for being easy on the stomach and packed with essential nutrients, Murir Upma is a perfect blend of health and taste. Murir Upma Recipe Ingredients : 2 cups puffed rice (muri) 1 onion (finely chopped) 1 tomato (finely chopped) 2–3 green chilies (finely chopped) 1 tsp mustard oil ½ tsp cumin seeds 7–8 curry leaves 1 tbsp lemon juice 2 tbsp coriander leaves (chopped) 1 handful of peanuts (chopped) 2 tbsp oil ½ tsp turmeric powder Salt to taste How to make  1. Prepare the Muri: Sprinkle a little water over the p...

  Gorakshasana, or Yogi Goraksha's Pose, is a meditative posture named after the revered sage Gorakshanath, a prominent yogi in Indian tradition. This advanced pose is often practiced for improving focus, flexibility, and inner stillness. It primarily targets the lower body while also enhancing mental concentration. How to Perform Gorakshasana 1. Starting Position: Sit in Dandasana (Staff Pose) with your legs extended and back straight. 2. Leg Positioning: Bend your knees and bring your feet close to your body. Place your soles together, similar to Baddha Konasana (Butterfly Pose). 3. Adjusting Posture: Slowly lift your feet off the ground and rest them on your thighs so that each foot is placed on the opposite inner thigh. Balance yourself on your sitting bones and ensure your spine remains upright. 4. Hand Positioning: Rest your hands on your knees, palms facing upward. You can adopt a meditative mudra, such as Chin Mudra or Gyan Mudra. 5. Breathing and Focus: Close your eyes and...

  The Australian women’s crick et team has long been celebrated for its ability to snatch victory from the jaws of defeat as much as for its dominance in the women’s game. Their performance in the second ODI against England at Melbourne’s Junction Oval was a testament to this resilience. Despite setting a modest target of 180—the lowest-ever defended at this venue—Alyssa Healy’s side capitalized on èŕ⁵ŕ⁵⁵England’s wasteful batting to secure a dramatic win and take a big 4-0 lead in the Women’s Ashes, with one ODI remaining. Put in to bat on a green wicket offering early assistance to pacers, Australia’s openers Alyssa Healy and Phoebe Litchfield blended caution with aggression. Skipper Healy’s commanding start, including three boundaries off Lauren Filer in the second over, set the tone. The damp pitch proved tricky, with Filer requiring sawdust to steady her footing after a tumble. Finally it was a fine moving delivery from Bell that dismissed a free stroking Healy for 29 in 19 ba...

  Los Angeles has been engulfed in devastating wildfires for more than a week, with the death toll rising to 16 and over 12,000 homes reduced to ashes. Local authorities fear the situation could worsen in the coming days as firefighters struggle to contain the flames. Meanwhile, Prince Harry and Meghan Markle have stepped in to support those affected by the disaster. The fires first erupted last Tuesday, burning through at least 1,262 acres between Santa Monica and Malibu. Dry weather and strong winds rapidly fueled the spread of the flames. According to local officials, over 12,000 homes have been destroyed, leaving not only the general public but also Hollywood celebrities homeless. More than 100,000 people have been evacuated from various parts of California. An emergency has been declared as firefighters face immense challenges in controlling the blaze. One of the primary issues is the lack of sufficient water. The speed at which the fire is spreading requires a much greater wa...

  Gomukhasana, or Cow Face Pose, is a seated yoga posture named for its resemblance to a cow's face. The crossed legs form the “mouth,” while the arms represent the “ears.” This pose is highly effective for improving flexibility, posture, and inner calm. How to Perform Gomukhasana 1. Starting Position: Sit in Dandasana (Staff Pose) with your legs extended forward and your back straight. 2. Leg Positioning: Bend your left leg and place your left heel near your right hip. Cross your right leg over your left, stacking your right knee directly over the left. The right foot should rest near the left hip. 3. Arm Positioning: Stretch your right arm up and bend it at the elbow, letting your hand fall down your back. Bring your left arm behind your back and reach upward to clasp your right hand. If your hands don’t meet, use a strap or towel to bridge the gap. 4. Alignment: Sit evenly on your sitting bones, keeping your spine straight. Keep your head neutral and your gaze forward or slightl...

  Garudasana, or Eagle Pose, is a standing balancing yoga posture named after Garuda, a mythical bird from Hindu mythology. This pose helps improve focus, strength, and flexibility, while also symbolizing grace and power. How to Perform Garudasana 1. Starting Position: Stand in Tadasana (Mountain Pose) with your arms by your sides and your feet together. 2. Leg Positioning: Slightly bend your knees. Lift your right leg and cross it over your left thigh. If possible, hook your right foot behind your left calf. If not, rest it near the ankle or shin. 3. Arm Positioning: Extend your arms in front of you. Cross your right arm over your left at the elbows. Bend both elbows and bring your palms together (or as close as possible). 4. Alignment: Focus your gaze on a fixed point for balance. Keep your spine straight and shoulders relaxed. 5. Hold the Pose: Engage your core and thighs. Stay in the pose for 15–30 seconds, breathing deeply. 6. Switch Sides: Release the pose and return to Tadas...

Richard Benjamin Richardson, born on January 12, 1962, in Five Islands Village, Antigua, was a flamboyant and attacking batsman who played for the West Indies from the early 1980s to the mid-1990s. Known for his trademark wide-brimmed maroon hat, Richardson brought flair and aggression to the crease. A key figure in West Indies cricket during a challenging transitional period, he also served as captain, guiding the team with determination and resilience. Style of Play Richardson was a right-handed middle-order batsman known for his aggressive stroke play and fearless approach against fast bowlers. He was particularly strong through the off-side and had an innate ability to counter-attack even in pressure situations. A fine fielder as well, Richardson often patrolled the slips and the outfield with distinction. Records in Test and ODI Cricket Test Cricket Matches: 86 Runs: 5,949 Batting Average: 44.39 Centuries: 16 Half-Centuries: 27 Highest Score: 194 ODI Cricket Matches: 224 Runs: 6,2...

  স্বামী বিবেকানন্দ, ভারতের অন্যতম শ্রদ্ধেয় আধ্যাত্মিক নেতা, নারেন্দ্রনাথ দত্ত নামে জন্মগ্রহণ করেন ১২ জানুয়ারি, ১৮৬৩ সালে কলকাতায়। তাঁর গভীর জ্ঞান, বাগ্মিতা এবং আধ্যাত্মিক অন্তর্দৃষ্টি তাঁকে বিশ্বব্যাপী পরিচিতি এনে দেয়। তিনি ভারতীয় দর্শন, বিশেষত বেদান্ত ও যোগের শিক্ষা পশ্চিমা বিশ্বে পরিচিত করান এবং ভারতে জাতীয় গর্ব ও ঐক্যের অনুপ্রেরণা জাগিয়ে তোলেন। প্রারম্ভিক জীবন একটি প্রগতিশীল ও বুদ্ধিজীবী পরিবারে জন্ম নেওয়া বিবেকানন্দ শৈশব থেকেই অসাধারণ মেধা ও কৌতূহল প্রদর্শন করেন। তিনি পড়াশোনায় অত্যন্ত কৃতিত্বপূর্ণ ছিলেন এবং দর্শন, ধর্ম ও আধ্যাত্মিকতার প্রতি গভীর আগ্রহ দেখিয়েছিলেন। আধ্যাত্মিক সত্যের সন্ধান তাঁকে তাঁর গুরু রামকৃষ্ণ পরমহংস-এর সাথে পরিচিত করায়। রামকৃষ্ণ তাঁকে সর্বজনীন ঐক্য ও আত্মসাক্ষাতের ধারণা প্রদান করেন। কর্মজীবন ও কৃতিত্ব রামকৃষ্ণের মৃত্যুপরবর্তী ১৮৮৬ সালে বিবেকানন্দ সন্ন্যাস গ্রহণ করেন এবং ভারতের বিভিন্ন প্রান্তে ভ্রমণ করেন, দেশের সামাজিক ও সাংস্কৃতিক অবস্থা বোঝার জন্য। এই ভ্রমণ তাঁর জনকল্যাণ, শিক্ষা, স্বনির্ভরতা ও আধ্যাত্মিক জাগরণের স্বপ্নকে গঠন করে। ১৮৯৩ সালে তি...

  Swami Vivekananda, one of the most revered spiritual leaders of India, was born as Narendranath Datta on January 12, 1863, in Kolkata, India. Known for his profound knowledge, eloquence, and spiritual insight, he played a pivotal role in introducing Indian philosophies of Vedanta and Yoga to the Western world and inspiring a sense of national pride and unity in India. Early Life Born into a progressive and intellectual family, Vivekananda displayed exceptional intelligence and curiosity from a young age. He excelled in academics and had a deep interest in philosophy, religion, and spirituality. His quest for spiritual truth led him to meet Ramakrishna Paramahamsa, his guru, who transformed his life and introduced him to the idea of universal oneness and self-realization.   Achievements After Ramakrishna's death in 1886, Vivekananda took monastic vows and embarked on a journey across India to understand its cultural and social conditions. His travels shaped his vision of upli...

  Australia began their 2025 Women’s Ashes campaign with a four-wicket victory over England in the opening ODI at North Sydney Oval, securing the first two points of the series. The win was anchored by a stellar all-round performance from Ashleigh Gardner and a composed 70-run knock by skipper Alyssa Healy. England, put in to bat first, could only manage 204, a target that Australia chased down with 67 balls to spare. In a vibrant atmosphere, Healy’s decision to bowl first paid off as her bowlers capitalized on England's inconsistent batting. Though Australia wasn’t at their best, England’s frequent errors ensured the hosts remained in control. Kim Garth gave Australia an early breakthrough by dismissing Maia Bouchier cheaply. England captain Heather Knight attempted to counterattack and shared a steady 50-run partnership with Tammy Beaumont, who played cautiously. However, Beaumont’s dismissal halted their progress. Knight then forged another promising stand with Nat Sciver-Brunt,...

Garbha Pindasana, also known as the Embryo Pose, is a seated yoga posture that symbolizes the fetal position, representing rebirth and introspection. It is a traditional pose in Ashtanga Yoga and is practiced to enhance flexibility, balance, and concentration. How to Perform Garbha Pindasana 1. Preparation: Sit on the floor in Padmasana (Lotus Pose), ensuring that both knees are firmly grounded. Place your feet on the opposite thighs, with the soles facing upwards. 2. Inserting Arms Through the Legs: Slide your arms through the gap between the thighs and calves, reaching up toward your elbows. If required, apply a little water or oil for ease. 3. Crossing Hands: Wrap your arms around your legs and hold the ears with your hands. This stabilizes the posture and adds a meditative aspect. 4. Engaging Core and Balance: Balance on your sitting bones. If advanced, rock gently back and forth or in a circular motion to massage your spine. 5. Breathing: Maintain steady and deep breaths throughou...

  The Cyber Crime unit of the police has apprehended Chirag Kapoor, the alleged leader of a massive digital extortion racket that defrauded victims across India. Kapoor, who was arrested in Bengaluru, is accused of orchestrating scams that extorted over Rs 100 crore by threatening victims with fake “digital arrests.” Case Triggered by Rs 47 Lakh Fraud Complaint The investigation began when a city-based woman lodged a complaint with the cyber crime cell in June 2024. According to her statement, she received a phone call from individuals posing as police officers. The callers falsely accused her of being linked to a drug-laden parcel intercepted in Delhi and threatened her with immediate digital arrest. Panicked, the woman begged for a way out. The fraudsters demanded Rs 47 lakh to drop the alleged charges. Believing their threats, she transferred the money in multiple instalments. By the time she realized it was a scam, the money was gone. Her complaint set the stage for a months-lo...

  At least 11 people have lost their lives due to devastating wildfires in California. In Palisades, thousands of acres of land have been reduced to ashes. The Los Angeles Fire Department has instructed residents to evacuate to safer locations, following earlier warnings to vacate the area. This is an unusual time of the year for wildfires in California, which typically occur during June and July. The cause of this sudden outbreak remains unclear, and investigations are underway to determine the source. The extent of damage has yet to be fully assessed, but reports from The Guardian suggest that over 12,000 homes are at risk. Many properties have already been destroyed, and officials fear the death toll may rise further. Hundreds of residents fled California when the fire broke out, and some returned on Saturday to assess the condition of their homes. Most were left disheartened by the destruction. Many are also worried about whether their insurance claims will be honored. The area...

  Durvasasana is an advanced yoga pose that requires immense balance, flexibility, and focus. Named after the sage Durvasa, it symbolizes discipline and inner strength. The pose involves balancing on one leg while the other is placed over the shoulder, demanding physical and mental steadiness. Preparation for Durvasasana: 1. Begin with a warm-up routine focusing on the hips, hamstrings, and shoulders to improve flexibility. 2. Practice foundational poses like Tree Pose (Vrikshasana) and Half Lotus Pose (Ardha Padmasana) to build balance and strength. 3. Use a yoga mat in a quiet, stable environment to avoid distractions. Steps to Perform Durvasasana: 1. Stand upright in Mountain Pose (Tadasana) with your feet together. 2. Lift your right leg, bend the knee, and bring the foot toward your chest. 3. Gradually place the right foot over your right shoulder, keeping the leg stable. 4. Maintain your balance on the left leg, engaging your core muscles. 5. Join your palms in front of your ...

  Dhanurasana, derived from the Sanskrit words "dhanu" (bow) and "asana" (posture), resembles an archer's bow when performed. It is a vital backbend pose in yoga that helps strengthen the spine, improve flexibility, and stimulate internal organs. Preparation for Dhanurasana: 1. Choose a clean, quiet space with a yoga mat to ensure comfort and stability. 2. Perform warm-up stretches, particularly for the back, shoulders, and legs, to prevent strain. 3. Avoid heavy meals at least 2-3 hours before practice. Steps to Perform Dhanurasana: 1. Lie flat on your stomach with arms at your sides and legs extended. 2. Bend your knees and bring your heels close to your buttocks. 3. Reach back and grasp your ankles with your hands. 4. Inhale deeply, lifting your chest and thighs off the floor while pulling your legs upward and backward. 5. Maintain the pose for 15-20 seconds, focusing on your breath. 6. Exhale and gradually release the pose, lowering your body to the floor. B...

Introduction Dandasana ( Staff Pose ) ia a foundational seated yoga posture symbolizing strength and alignment. Derived from Sanskrit words "Danda" (staff) and "Asana" (pose), representing an upright and steady spine. Prepares the body for seated, forward-bending, and twisting poses. How to Perform 1. Sit on the floor with your legs extended straight in front of you, feet together. 2. Keep your spine erect, shoulders relaxed, and chest open. 3. Place your palms on the floor beside your hips, fingers pointing forward, and press gently. 4. Flex your feet, pointing toes upward, and engage your thigh muscles. 5. Distribute weight evenly on both sitting bones. 6. Maintain a steady gaze forward and hold the pose for several breaths. Benefits Strengthens the back, core, and thigh muscles. Improves posture and spinal alignment. Stretches the shoulders and chest. Enhances body awareness, stability, and balance. Prepares the body for advanced seated postures. Cautions Avoid i...