Intermediate
Twisting Chair
(Parivrtta Utkatasana)
Benefits:
Physical: Stretches the back, chest, and hips; strengthens the legs and core
Emotional: Grounding, strength, confidence
Rx for: Timidity
1. Begin in Mountain pose.
2. Bend both legs and squat down, touching both sets of fingertips to the floor.
3. Raise both arms and bring your palms together overhead; remain in semi-squat. (This is Chair pose.)
4. Bring your arms down and bring palms together in prayer at the center of your chest.
5. Twist your torso to the right and, swing your arms over to that side (hands still in prayer), placing your left elbow on the outside of your right knee.
6. Using your arms for leverage against your leg, turn your torso so your chest forms a 90-degree angle with the floor.
7. Turn your face and look up at the ceiling.
8. Hold for 3-5 breaths.
9. Unhook your elbows from your knee, turn your torso to face front and raise arms overhead with palms together, returning to chair pose.
10. Straighten legs and bring palms to prayer position in center of chest.
11. Stand in Mountain.
12. Repeat, twisting to other side.
0) { $error_message.=$COM_LANG['not_allowed'] . "
"; } if ($_REQUEST['disc_name'] == '') { $error_message.=$_REQUEST['r_disc_name'] . "
"; } if ($_REQUEST['disc_body'] == '') { $error_message.=$_REQUEST['r_disc_body'] . "
"; } if ($_REQUEST['disc_email'] != '') { if (!is_email($_REQUEST['disc_email'])) { $error_message.="Invalid email address" . "
"; } } return $error_message; } function flood_protection($INPUT) { global $comments_db_link, $COM_CONF, $COM_LANG; $result = mysql_query("select time from {$COM_CONF['dbmaintable']} where ip='{$_SERVER['REMOTE_ADDR']}' AND (UNIX_TIMESTAMP( NOW( ) ) - UNIX_TIMESTAMP( time )) < {$COM_CONF['anti_flood_pause']}", $comments_db_link); if (mysql_num_rows($result)>0) { $error_message="Flood detected"; return $error_message; } $result = mysql_query("select ID from {$COM_CONF['dbmaintable']} where text='{$INPUT['disc_body']}' AND author='{$INPUT['disc_name']}' AND href='{$INPUT['href']}'", $comments_db_link); if (mysql_num_rows($result)>0) { $error_message="Flood detected"; return $error_message; } return ""; } function spam_check($email, $name, $url, $text, $path_to_page, $ip) { global $COM_CONF, $comments_db_link; $try = 0; while (!$valid && $try <= 3) { // Initialize and verify API key $akismet = new Akismet($COM_CONF['site_url'], $COM_CONF['akismet_apikey']); $result = $akismet->isKeyValid(); // Possible values: 'valid', 'invalid', 'no connect' if ($result != 'valid') { if (($result == 'invalid')) { // Invalid key return 2; } else { // Could not connect to the Akismet server $try++; } } else { $valid = 1; } } if (!$valid) { return 3; // Could not connect to the Akismet server } // Pass comment info to the class $akismet->setCommentAuthorEmail($email); $akismet->setCommentAuthor($name); $akismet->setCommentAuthorURL($url); $akismet->setCommentContent($text); $akismet->setUserIP($ip); $akismet->setPermalink($COM_CONF['site_url'] . $path_to_page); $akismet->setCommentType('Comment'); $try = 0; while ($try <= 3) { // Check the comment for spam $result = $akismet->isCommentSpam(); // Possible values: 'false' (not spam), 'true' (spam), 'no connect' if ($result != 'false') { if ($result == 'true') { // The comment is spam return 1; } else { // Could not connect to the Akismet server $try++; } } else { return 0; } } return 3; // Could not connect to the Akismet server } function add() { require('php-captcha.inc.php'); if (PhpCaptcha::Validate($_POST['user_code'])) { echo 'Valid code entered'; } else { echo("Invalid code entered."); return; } global $comments_db_link, $COM_CONF, $COM_LANG; foreach ($_REQUEST as $key => $value) { if ($key == 'disc_body') { $comment_text=stripslashes($value); } $_REQUEST[$key] = str_replace('<', '<', $_REQUEST[$key]); $_REQUEST[$key] = str_replace('>', '>', $_REQUEST[$key]); if (get_magic_quotes_gpc()) { $_REQUEST[$key] = stripslashes($_REQUEST[$key]); } $_REQUEST[$key] = mysql_escape_string($_REQUEST[$key]); } $_REQUEST['href'] = str_replace('%2F', '/', $_REQUEST['href']); $_REQUEST['href'] = str_replace('%3F', '?', $_REQUEST['href']); $_REQUEST['href'] = str_replace('%26', '&', $_REQUEST['href']); $_REQUEST['href'] = str_replace('%3D', '=', $_REQUEST['href']); if ($_REQUEST['dont_show_email'] != '') { $dont_show="1"; } else { $dont_show="0"; } $error_message = check_for_errors(); $error_message .= flood_protection($_REQUEST); if ($COM_CONF['ckeck_for_spam']) { if (!$error_message) { $spam_check_result = spam_check($_REQUEST['disc_email'], $_REQUEST['disc_name'], "", $comment_text, $_REQUEST['href'], ""); if ($spam_check_result == 1) { $error_message .= "
Your comment suspected as spam."; mysql_query("INSERT INTO {$COM_CONF['dbjunktable']} VALUES (NULL, NOW(), '{$_REQUEST['href']}', '{$_REQUEST['disc_body']}', '{$_REQUEST['disc_name']}', '{$_REQUEST['disc_email']}', '$dont_show', '{$_SERVER['REMOTE_ADDR']}')", $comments_db_link); } if ($spam_check_result == 2) { $error_message .= "
Invalid WordPress API key"; } if ($spam_check_result == 3) { $error_message .= "
Could not connect to the Akismet server"; } } } if ($error_message) { print "The following errors occured:
$error_message
Please get back and try again."; return 0; } mysql_query("INSERT INTO {$COM_CONF['dbmaintable']} VALUES (NULL, NOW(), '{$_REQUEST['href']}', '{$_REQUEST['disc_body']}', '{$_REQUEST['disc_name']}', '{$_REQUEST['disc_email']}', '$dont_show', '{$_SERVER['REMOTE_ADDR']}')", $comments_db_link); if ($_REQUEST['email_me'] != '' && $_REQUEST['disc_email'] != '') { $result = mysql_query("select COUNT(*) from {$COM_CONF['dbemailstable']} where href='{$_REQUEST['href']}' AND email='{$_REQUEST['disc_email']}'", $comments_db_link); list ($count) = mysql_fetch_row($result); if ($count == 0) { $hash=md5($email . $COM_CONF['copy_random_seed']); mysql_query("INSERT INTO {$COM_CONF['dbemailstable']} VALUES (NULL, '{$_REQUEST['disc_email']}', '{$_REQUEST['href']}', '$hash')", $comments_db_link); } } if ($COM_CONF['email_admin']) { notify_admin($_REQUEST['href'], $_REQUEST['disc_name'], $_REQUEST['disc_email'], $comment_text, "{$_SERVER['REMOTE_ADDR']}, {$_SERVER['HTTP_USER_AGENT']}"); } notify_users($_REQUEST['href'], $_REQUEST['disc_name'], $_REQUEST['disc_email']); header("HTTP/1.1 302"); header("Location: {$COM_CONF['site_url']}{$_REQUEST['href']}"); print "Click here to get back."; } function notify_admin($href, $name, $email, $text, $ip) { global $comments_db_link, $COM_CONF, $COM_LANG; $headers = "From: Comments <{$COM_CONF['email_from']}>\r\n"; $text_of_message=" {$COM_LANG['email_new_comment']} {$COM_CONF['site_url']}$href {$COM_LANG['email_from']}: $name <$email> $text $ip "; mail($COM_CONF['email_admin'], "{$COM_LANG['email_new_comment']} $href", $text_of_message, $headers); } function notify_users($href, $name, $email_from) { global $comments_db_link, $COM_CONF, $COM_LANG; $headers = "From: Comments <{$COM_CONF['email_from']}>\n"; $result=mysql_query("select email, hash from {$COM_CONF['dbemailstable']} where href='$href'", $comments_db_link); while (list($email, $hash) = mysql_fetch_row($result)) { if ($email != $email_from) { $text_of_message=" {$COM_LANG['email_new_comment']} {$COM_CONF['site_url']}$href {$COM_LANG['email_from']}: $name {$COM_LANG['email_to_unsubscribe']} {$COM_CONF['site_url']}{$COM_CONF['script_url']}?action=unsub&page=$href&id=$hash "; mail($email, "{$COM_LANG['email_new_comment']} $href",$text_of_message, $headers); } } } function unsub() { global $comments_db_link, $COM_CONF, $COM_LANG; $id=mysql_escape_string($_REQUEST['id']); $href=mysql_escape_string($_REQUEST['page']); mysql_query("delete from {$COM_CONF['dbemailstable']} where href='$href' AND hash='$id'", $comments_db_link); if (mysql_affected_rows() > 0) { print "{$COM_LANG['unsubscribed']}"; } else { print "{$COM_LANG['not_unsubscribed']}"; } } function view() { global $comments_db_link, $COM_CONF, $COM_LANG; $request_uri = mysql_escape_string($_SERVER['REQUEST_URI']); $result = mysql_query("select time, text, author, email, dont_show_email from {$COM_CONF['dbmaintable']} where href='$request_uri' order by time {$COM_CONF['sort_order']}", $comments_db_link); $comments_count=0; $time=$text=$author=$email=$dont_show_email=array(); while (list($time[$comments_count], $text[$comments_count], $author[$comments_count], $email[$comments_count], $dont_show_email[$comments_count])=mysql_fetch_array($result)) { $text[$comments_count] = wordwrap($text[$comments_count], 75, "\n", 1); $time[$comments_count] = format_date($time[$comments_count]); $comments_count++; } require("{$COM_CONF['full_path']}/templates/{$COM_CONF['template']}.php"); } function format_date ($date) { global $COM_LANG; $year = substr($date, 0, 4); $month = intval(substr($date, 5, 2)) - 1; $day = substr($date, 8, 2); $hour = substr($date, 11, 2); $min = substr($date, 14, 2); return "$day {$COM_LANG['months'][$month]} $year, $hour:$min"; } function is_email($Addr) { $p = '/^[a-z0-9!#$%&*+-=?^_`{|}~]+(\.[a-z0-9!#$%&*+-=?^_`{|}~]+)*'; $p.= '@([-a-z0-9]+\.)+([a-z]{2,3}'; $p.= '|info|arpa|aero|coop|name|museum)$/ix'; return preg_match($p, $Addr); } ob_end_flush(); ?>