December Yoga Pose of the Month- Warrior II
Pose of the Month: Warrior II- Virabhadrasana II ( (veer-uh-buh-DRAHS-uh-nuh)
Continuing with our Warrior series Warrior II is another standing yoga pose that honours the “spiritual warrior” in all of us.
Benefits of Warrior II Pose:
- Builds balance, and stability
- Improves focus and concentration
- Stimulates the nervous system
- Stretches hips, groin and shoulders
- Strengthens legs, arms and shoulders
- Improves circulation and respiration
How to get into the pose:
Begin in Mountain Pose (Tadasana), and as you exhale step the right foot back back and turn the foot parallel to the back of your mat, back leg stays extended as you press down through the outer edge of the foot (with legs straight your ankles should be under your wrists).
Bend your left knee (about 90 degrees or until the thigh is parallel to the floor and the knee is directly over the ankle or just behind it and in line with 2nd toe). Never let the knee pass out in front of the ankle!
Once you are in the pose make sure your hips are level with each other (you can place your hands on your hips to make sure one hip isn’t higher than the other).
Open the torso and hips to face the long side of your mat and extend your arms out from the shoulders with your palms facing down.
Reach out with the fingertips as your shoulder blades squeeze together. Shoulders over hips.
Keep your head directly over your tailbone.
Take your gaze out to the tip of the left middle finger.
Hold for 5-10 breaths.
To release, inhale and press down through your back foot as you straighten the front leg. Lower your arms.
Repeat on the other side.
Modifications & Variations
Keep your hands on your hips if you have a shoulder injury.
If you have neck problems don’t turn your head to look over the front just keep your gaze out in the direction of your chest.
If your hips are tight or you have an injury or pain in your knees shorten your stance and bend the front knee to your ability.
To deepen the pose:
Turn the palms and inside elbow creases towards the ceiling and then rotate them back down to face the floor.
Sit lower in lunge.
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‘Mission Oflameron’ Synopsis. A conference room with no windows, no corners, and almost no furniture – just a large table and expensive armchairs. Three military-looking men (Nos. 1-3) in civilian suits are seated in the chairs; opposite them sits Steeve. (After a moment). Steeve: “I was asked to propose a technology for the private construction of an AI chain – a distributed AI. Essentially, all that’s required is developing a new method for installing backdoors. I’d propose the following: AI systems optimized for analyzing and generating code – specifically when handling large codebases – should include an efficient remote update function. The client will be informed of this, and it shouldn’t raise any red flags. Feel free to verify it yourselves.” (No. 3): “How does this differ from what already exists? AI security analyzers usually scrutinize things like that very carefully.” Steeve: “The key is that the update will function correctly without actually creating a backdoor. However, the AI will structure the source code so that, after compilation, the resulting binary contains a specific starting sequence and a specific ending sequence. You can then cut out the binary code between them and replace it with your own without altering the source code or recompiling the entire program. Everything will continue to work exactly as before, but a backdoor will be in place.” (No. 1): “Is it possible to write code like that?” Steeve: “The AI managed to generate such a code block for over 95% of the sample codebases provided. Security systems deemed that specific code segment safe.” (No. 3): “There’s also the matter of file checksum verification.” Steeve: “Those systems don’t check every single byte on the disk; they verify block checksums.” “The AI generates the insertion in such a way that the block’s checksum remains unchanged. I’ve tested this on industrial traffic encryption systems.” (No. 1): “But what about the file length?” Steeve: “Your AI generates a listing – a long listing. You can insert a valid update function of almost any length into it, and then swap it out later. Unless you know exactly which code constitutes the start and end of the block being replaced, it’s impossible to detect such a vulnerability. There are no clues within the function’s code regarding how it’s used. The program’s source code looks completely ordinary.”
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