yoga posture

yoga posture

Be kind to yourself when you practice yoga. Go slowly, especially in the beginning, and listen to your body. He knows what it can do. If he says "stop," stop. Do not push it. Yoga is not a competitive sport. You can not win points for matching a picture in a book (or on a Web site). If you are a very difficult, you probably will not enjoy it, which may hurt yourself. Whenever possible, work with teachers, and the use of books, videos and websites to supplement your classroom instruction. Most important of all, stick with it. If you practice, will improve. You will feel better. Jay Bhagwan.
The chart below describes some of the basic yoga positions. And can be performed in the sequence of the system. When you are familair with the positions, and try some vinyasas, or flow yoga, and listed for in the column to the right.
Classical positions
Sit / plain Center - Sukhasana
The starting point that will help to focus awareness on breathing and body; help to strengthen the lower back, groin, open the hips.
Sitting cross-legged with his hands on his knees. Focus on your breathing. Keep your spine straight and push sit bones in the basement. Allow the knees gently lower. If the height above the knees, hips, and sit on a pillow or a cluster. This will help support your back and hips. 5-10 breathtaking, and very slow. On the next inhale, raise your arms above your head. Exhale and bring your arms slowly. Repeat 5-7 times.
Dogs and cats
Increase the flexibility of the spine
This is in fact a two, one flowing from the other. Begins in the hands and knees. Keep your hands just in front of your shoulders, your legs hip, regardless of the display. As you inhale, tilt the tailbone and pelvis up, and let the downward curve of the spine, dropping the stomach low, and lift your head. Stretch gently. As you exhale, move into cat by reversing the curvature of the spine, which tends to the bottom of the basin, drawing in the spine, pulling up to his chest and stomach, where repeated several times, flowing smoothly from dog to cat, cat back to the dog.
Mountain - Tadasana
Improve the situation, balance and self-awareness.
And deceptive, which in what seems so simple that some students may ask - "Why?" But just as there is more breathing than meets the eye, and there is more to stand as well.
Stand side by side with the feet and hands on both sides, eyes looking forward. Raise your toes, fan them open, then put it back on the ground. I feel your heel, outside of your foot and toes and ball of your foot in contact with the floor. Tilt your pubic bone slightly forward. Lift your chest up and out, but within reason - this is not the army and I was not standing at attention. Lift your head and lengthen the neck by lifting the base of your skull toward the ceiling. Pinkie stretches in each hand downward, then balance that movement by extending the index fingers. Israeli incursion into the floor with your feet and lift your legs, the first of the thighs and calves.
Breathing. Complexity of the situation, but try not to tense. Breathing. As you inhale, imagine the self coming through the floor, rising through the legs and trunk and even in your head. Reverse the process of breath, and breath control while passing the bottom of your head, through your chest, abdomen and legs and feet.
Hold for 5 to 10 breaths, relax and repeat.
On your next inhalation, raise your arms above his head (Urdhava Hastasana), and held several breaths. Lower your arms on the exhale.
In a warm-up, in an attempt coincided drop raising and lowering of your arms with your breath - raise, inhale;, exhale. Repeat 5 times.
Or extended forward Bend - Uttanasana II
Stretch the legs and spine, located in the heart and neck, relaxes mind and body
Begin standing straight up in the mountains constitute or Tadasana. Inhale and raise arms overhead. Exhale, bend at the hips, bring the arms forward and down until you touch the ground. It's okay to bend your knees, especially if you feel strong. They are either ankles or just leave your hands on the ground, and breathing several times. Repeat 3-5 times. On the last curve, which will hold the position for 5 or 10 breaths. Out of the pause, curl upward as if to withdraw yourself up one vertebrae at a time, stacking one over the other, leaving the head hanging until the last.
Differences
1. Follow the instructions to form the above-mentioned core, but instead of a contract for a few breaths, come on inhale. Extend your arms forward as you rise up and stand straight and your arms and public expenditures. Exhale and bend forward. Repeat the process 5 times.
2. Go to the form and take a deep breath 3. Inhale and lift your head, but keep your hands on the ground. Connect each index finger around each big toe, exhale and come down. Held several breaths
3. Inhale and lift your head, again keeping your hands on the ground. This time, slide your hands under your feet so that the tips of your toes and touching the heel of your hands. Held several breaths.
4. After bending forward, fold your arms and hang for as long as is comfortable. The very relaxing.
5. Out of the pause, curl upward as if to withdraw yourself up one vertebrae at a time, stacking one over the other, leaving the head hanging until the last.
Trikonasana - Triangle
And extends the spine, and opens the trunk, and improves balance and concentration.
With the beginning of the 3-4 feet apart and feet parallel. Turn your left foot at an angle of 90 degrees to the left and right foot from 45 degrees to the inside. Inhale and raise arms so they're parallel with the floor. Exhale, turn your head to the left and look under the left arm towards your fingers outstretched. Make sure that your left knee in line with your left ankle. Take a deep breath, stretching out to the left, and tilt the left hip and down the upper right thigh. When I stretched as far as you can, and pivot your arms, leave your left hand reach down and come to rest against the inside of your calf, while your right arms points straight up. Turn and look up at your right hand. Breathe deeply for several breaths. Inhale and straighten up. Exhale, lower your arms. Put your hands on your hips and pivot on your heels, so your feet to face the front. Recurrence of the situation on the other side.
Warrior I, I - Virabhadrasana II
Strengthens the legs and arms, improves balance and concentration; builds confidence
Begins in the mountain pose with feet and hands together at the side. Step your feet 4-5 feet apart. Turn your right foot about 45 degrees to the left. Turn your left foot at an angle of 90 degrees to the left so that it is pointing straight out to the side. Slowly bend the left knee and thigh until it is parallel with the floor, but remain behind the knee, either directly or through your ankle. Raise your arms above his head. Then slowly lower them until the left arm pointing straight ahead and right arm pointing backwards. You have focus at a spot and breathing. 4 or 5, take a deep breath, lower your arms, bring your legs together. The opposite position.
Half Shoulderstand Ardha Sarvangasana
Promote the proper function of the thyroid gland, strengthens abdomen, stretches upper back, improves blood circulation, and induce relaxation
Perhaps you remember to do so when he was a child. Lie on your back and lift your legs in the air. Put your hands on your lower back for support, resting on the elbows and lower arms on the ground. Make sure your weight on your shoulders to mid-upper back - not your neck. Breathe deeply and continue to position for a period of not less than breathtaking 5-10, and the increasing complexity with the passage of time. To come down slowly lower your legs, keeping them very straight - a little workout abdominal muscles.

Asana Yoga

Asana Yoga

Ashtanga Yoga Background

Ashtanga yoga is a system of Yoga recorded by the sage Vamana Rishi in Korunta yoga, an ancient manuscript "is said to contain lists of many different groups of asanas, as well as highly original teachings on vinyasa, drishti, bandhas, mudras, and philosophy" (Jois 2002 XV). Text Korunta Yoga "was imparted to Sri T. Krishnamacharya in the early 1900's by the teacher Rama Mohan Brahmachari, and then move to Pattabhi Jois during the period of study with Krishnamacharya, beginning in 1927" ( "Ashtanga Yoga"). Since 1948, Pattabhi Jois has been teaching Ashtanga Yoga Shala from the town of yoga, Ashtanga Yoga Research Institute Jois XVI (2002), in accordance with the traditions of the holy Guru Parampara [succession disciplic] (Jois 2003 (12).
Ashtanga Yoga literally means "eight-limbed yoga", as outlined by the sage Patanjali in Sutra yoga. According to Patanjali, the path of internal purification of self-disclosure world, and consists of eight spiritual practices:
Yama [moral codes]
Niyama [self-purification and study]
Asana [position]
Pranayama [breath control]
Pratyahara [sense control]
Dharana [concentration]
Dhyana [meditation]
Samadhi [contemplation] (Scott 14-17)
The first four limbs, Yama, Niyama, Asana, Pranayama - is the external cleansing practices. According to Pattabhi Jois, defects in the external practices are corrected. However, defects in the internal cleansing practices Pratyahara, Dharana, Dhyana, has not been corrected and can be dangerous to the mind only correct method of Ashtanga Yoga followed (Stern and Summerbell 35). For this reason, Pattabhi Jois emphasizes that the "Ashtanga Yoga method is Patanjali Yoga" (Flynn).
Yoga is the definition of "mind control" [SITA vrtti nirodhah] (Jois 2003 (10). The first step toward controlling the mind and the perfection of Yama and Niyama (Jois 2003 (10). However, it is "not possible to practice by the parties and sub-limbs of gamma and sleeping when the body and the senses are weak and haunted by obstacles "(Jois 2002 17). a person must first take Asana daily practice to make the body strong and healthy (Jois 2003 (10). with the body and senses and thus settled, the mind can be steady and controlled (Jois 2002 (16). with control of the mind, one is able to follow and understand the first two parties (Flynn).
To perform the asanas correctly in Ashtanga yoga, we must integrate the use of vinyasa and tristhana. "Vinyasa means breathing and movement system. For every movement, there is the same one, for example, in Surya Namskar nine vinyasas. Vinyasa and the first is inhalation while raising your arms above your head, and put your hands together, and the second is exhaling while bending forward, placing your hands next to your feet, etc. In this way all asanas are assigned a certain number of vinyasas "(" Ashtanga Yoga ").
"The purpose of vinyasa is for internal cleansing" ( "Ashtanga Yoga"). Synchronizing breathing and movement in the asanas blood temperature, cleaning and thinning it so that it may circulate more freely. Improve blood circulation reduces joint pain and removes toxins and disease from the internal organs. Sweat generated from the heat of vinyasa then carries impurities from the body. Through the use of vinyasa, the body becomes healthy, light and strong ( "Ashtanga Yoga").
Tristhana refers to the Union "three places of attention or action: the situation, and the system of breathing and looking around, and these three are very important for yoga practice, and includes three levels of purification: the body and nervous system and brain, it is always performed in conjunction with each other" ( "Ashtanga Yoga") .
Position: "The method for purifying and strengthening the body called asanas" (Jois 2002 22). In Ashtanga yoga, asanas is assembled in six groups. "The Primary Series [Yoga Chikitsa] detoxifies and supports the body. And medium-chain [Club Shodhana] purifies the nervous system by opening channels for the exchange of information and energy. Advanced Series A, B, C and D [Sthira Bhaga] integrate the force and to allow this practice, which require higher levels of flexibility and humility. each level is to be fully developed before proceeding to the next, and the sequential order of asanas to be carefully after each position is the preparation of the next developing strength and balance required to move further "(Pace). Without a serious attempt and reverence towards the practice of Yama and Niyama, however, the practice of Asana is little benefit (Flynn).
Breath: breathing technique performed with vinyasa is called ujjayi [victorious breath] (Scott 20), which consists of puraka [inhalation] and rechaka [Zephyr] ( "Ashtanga Yoga"). "All of the inhale and exhale should be steady, but should be the same along the length of the inhale exhale" ( "Ashtanga Yoga"). Over time, should the length and intensity of inhalation and exhalation of increase, that such an increase, which stretches from breathing begins to increase stretching of the body (Scott 21). Long, and even breathing also increases the internal fire and strengthens and cleanses the nervous system ( "Ashtanga Yoga").
Bandhas are the basic components of technical ujjayi breathing. Bandha means "lock" or "ring" (Scott 21). The purpose of bandha is to unlock pranic energy and direct it to club 72,000 [energy channels] of the subtle body (Scott 21). Mula bandha is the anal lock, and bandha uddiyana is the lower abdominal lock ( "Ashtanga Yoga"). Both bandhas "seal in the field of energy, give lightness, strength and health of the body, and help to build strong internal fire" ( "Ashtanga Yoga"). Mula bandha operates at the root of the body to seal in prana internally for bandha uddiyana to direct the prana upwards through the nadis (Scott 21). Jalandhara bandha is "to ensure the throat" (Jois 2002 23, n.27), which "occurs spontaneously in the form of flour in many situations because of dristi (" looks "point), or the position of the President" (Scott 23). "This lock prevents the energy pranic [from] escaping and stops any accumulation of pressure in the head when held in breathing" (Scott 23). bandha without censorship, and would "not be correct breathing and postures will give no benefit" ( "Ashtanga Yoga").
Looking Location: Dristhi is the point that staring at one in focus while the performance of asanas ( "Ashtanga Yoga"). "There are nine dristhis: the nose and between the eyebrows, navel, thumb, hands, feet, and even, in the right side and left side. Dristhi purifies the mind and the stability of performance" ( "Ashtanga Yoga"). In practice, of Astana, where it considers it purely focuses on inhalation, exhalation, and drishti, the resulting deep state of focus pave the way for practices Dharana and Dhyana, six and seventh limbs Ashtanga yoga (Scott 23).
Education in pranayama can begin after one has learned asanas well and can be exercised with ease (Jois 2002 23). "Pranayama means taking in the power of subtle vital wind through rechaka [Zephyr], puraka [inhalation], and kumbhaka [breath retention]. Only this kriyas, practiced in conjunction with three bandhas [muscle contractions, or locks] and in accordance with the rules, can be called pranayama "(Jois 2002 23). Bandhas and three are "bandha Mola, bandha uddiyana, and bandha jalandhara, and that it should be performed while the practice of asanas and the like" (Jois 2002 23). "When Mula bandha is perfect, and mind control is automatic" ( "Ashtanga Yoga"). "In this way did not start Patanjali yoga. Mulabandha and by using the control in mind, he gradually gained knowledge of yoga" (Jois 2003 (11).
Asana practice for many years with correct vinyasa and tristhana gives the student and clarity of mind and stability of the body, and purification of the nervous system to begin the established practice of pranayama (Flynn). "It is through the practice of pranayama, the mind becomes arrested in one direction and tracking the movement of breath" (Jois 2002 23). Pranayama form the basis for the internal cleansing practices of Ashtanga Yoga (Flynn).
Four internal cleansing practices Pratyahara, Dharana, dhyana and samadhi - bring the mind under control (Stern and Summerbell 35). Upon completion of purifying the mind and the control happens, and six of toxins surrounding the spiritual heart [Kama (desire), krodha (anger), Moha (delusion), lobha (greed), matsarya (laziness) and Mada (envy)] - "It will be one by the other, quite contrary "(Stern and Summerbell 35), and revealed the universal breath. In this way, the correct and tireless practice Ashtanga Yoga under the supervision of the guru "with a subdued mind unshackled from the external and internal organs sense" (Jois 2002 22) ultimately leads one to the full realization of Patanjali's eight-limbed yoga.

Hard Nails

Hard Nails

Nail is a very important part of the hands and nails are very important for the outward appearance of you as a whole. Clean hands well with a reduction as well as maintain the nails are fun to look at. Many people can not keep long nails because they tend to break or chip. Nails that are too soft or too fragile and can be a real pain. In order to make your nails soft strong you must follow the following tips:
* Soak nails in warm olive oil every day for 20 minutes
* The patches zero instead of nails soak nails in water mixed with lemon for a few minutes
* Before going to sleep the application of castor oil on your nails
* Hardeners nails or nail polish is a good way to give support to the soft nails
* Whenever the water make sure your nails a touch of dried correctly and the application of hand lotion
* Nail biting nails is harmful so stay away from it
* Vitamin B helps to get strong nails
* Use the least amount of nail polish removers as you can, they destroy the nails
* Garlic is useful to apply the nail minced garlic on the nail

remove acrylic nails

remove acrylic nails

First, walk to the door closer. Then, carefully place the nail in the doorframe. Ready? Great, now close the door. There you go . Acrylic nails are gone!
Well, just kidding, but in all seriousness, and remove your artificial acrylic nails can be every bit as painful that if you do not take appropriate measures to ensure that the procedure is easy and harmless as possible. In order to achieve bare nails the easy way, and you're going to need a few tools:
1. Nail or scissors
2. Nail file
3. Pure acetone (You can find this in any beauty supply store)
4. Large cotton balls
5. Aluminum foil, cut into long slices
6. Orangewood cuticle sticks
7. Nail buffer
8. Olive oil or heavy hand cream
9. Patience - remember how long it took to bring them for? Also, it usually takes at least that long to get started.
Once you have assembled everything, and I suggest you pop in Will and Grace DVD and get comfortable, and the removal of acrylic nails may take some time. And here's what you do:
1. Seize the nail and cut your tips nail down as much as possible - in the shortest you can get, the less acrylic nail you ultimately have to pry off.
2. Using a nail file, any file from the gel or topcoat on your nails acrylic to be more susceptible to the acidic qualities of acetone.
3. Soak ten have cotton balls in acetone until they are completely saturated.
4. One of the soaked cotton ball over each of your acrylic nails.
5. Use foil strips to wrap each cotton-topped fingernail maximum extent possible.
6. Do you enjoy, Grace, Jack and Karen alien at least 20 minutes while still sit and let the acetone work its magic. No cheating! If you remove the foil prematurely, and acrylic and will immediately start to harden again, so just hold your horses.
7. After watching at least an entire episode, peel back the sheets of acrylic nails at one time.
8. orangewood clean with a stick, and get rid of the acrylic right off! It should come off easily, but if there are some stubborn residue, gently buff with a run buffer nails.
9. Finally, massage olive oil or heavy hand cream into your nails and nail bed, and acetone is very drying. Continue to apply oil or lotion at least three times a day over the first few weeks of acrylic nails is shut down - don't forget to do it right before going to sleep! You can certainly keep this ritual for life if you are craving high-nails, soft healthy!

Dry Nails

Dry Nails

Brittle nails is not usually associated with a medical illness. Brittle nails are a common condition in which approximately 20% of the people, more women than men develop brittle nails. 1 Brittle nails usually break or peel off in horizontal layers, starting at the nail's free end. Brittleness in the pen may be caused by trauma, such as repeated wetting and drying, repeated exposure to detergents and water, and excessive exposure to harsh solvents, such as those in found in nail polish remover. Other possible causes include skin diseases (psoriasis, lichen planus, alopecia areata) as well as endocrine diseases, tuberculosis, Sjogren's syndrome syndrome, and malnutrition. The incidence of brittle nails in the European and North American population is approximately 20%, and women suffer from nail brittleness twice as often as men.
Those on a regular basis will often clean not brittle nails, unless they take the necessary steps to protect themselves from susceptible to such a nail condition. Brittle nails are more of a problem for women with lower estrogen levels. Just as lower estrogen levels are able to cause dry, brittle hair and skin, a similar effect on the nails it. Dry, brittle nails are a problem that many women face. Nails dry in winter, because of intense hands to stay healthy and all the dry air around it due to heaters. Health Nutrition helps to maintain your health and fingernail remedy dry, brittle nails. A deficiency in the B-complex vitamins, especially biotin, will produce ridges along the nail bed. A diet lacking in calcium contributes to dry, brittle nails. Several vitamins and minerals have been proposed for the prevention of brittle nails.
A deficiency of folic acid and vitamin C can lead to hangnails. Insufficient dietary essential oils, including omega-3, causing cracks. Use nail polish remover no more than once a week. Avoid nail polish with acetone sorcerers and remove nail polish at most once a week. You can always get your fingernails into the week if your nail polish chips. cosmetic moisturizers, immediate relief of dryness but last only while they provide applied. For people with mild or intermittent brittle nails, a cosmetic cream can be enough to keep the skin from feeling dry. Use a glass file or an emery board instead of a metal nail file. Even before you learn in only one direction. Therapeutic moisturizers, which have shown to act as a barrier that keeps water from evaporation from the nails. Calcium-rich foods include all dairy foods, especially yogurt, dark green leafy vegetables, almonds, beans, and sardines.
Dry, Brittle Nails Nutrition Tips
1. Use nail polish remover no more than once a week.
2. Avoid nail polish with acetone sorcerers and remove nail polish at most once a week.
3. Wear gloves.
4. Avoid prolonged exposure to water, like swimming.
5. Avoid exposure to chemicals that irritate the skin and nails.
6. Use hand lotion on your nails, too. Rub it in after you had your hands or taking a shower.
7. Several vitamins and minerals have been proposed for the prevention of brittle nails.
8. Use a glass file or an emery board instead of a metal nail file.

Fungus Nails

Fungus Nails

People find funny-looking nails embarrassing, at least partly because many people assume that it was caused by the fungus (fungal nails). That makes it sound as though they are contagious or caused by poor hygiene.
In reality, "fungal nails" are often not caused by a fungus at all! There are many other reasons why your nails may look different.
What other conditions for fungal nails can be wrong?
Here are a few other conditions you may have in place of nail fungus:
1. Lines and ridges: These are general and can be regarded as normal. They may worsen during pregnancy. A large groove down the middle of the nail by nail biting can be caused.
2. Senile nails: As you age, the nails become brittle, develop ridges and separation of the nail on the low end of the pen. Try to avoid cleaning solutions, and do the nails in the water does not enjoy in order to prevent aggravation of the problem.
3. White or yellow nails due to onycholysis. This means that the separation of the nail from the nail bed. The color you see is sky. The treatment is to trim the nail short, do not clean under them, polish, if you want to hide the color, and wait two to three months.
4. Red or black nails due to a bleeding or blood under the nail, usually from trauma (like whacking yourself on the thumb with a hammer). The discolored area will grow with the pen and cut off as you trim your fingernails. If you have a black spot under your nail that was not caused by trauma, you may want to see a dermatologist to make sure it's not melanoma.
5. Green nails caused by pseudomonas bacteria, which includes a pin which is partially separated from the nail bed growth, thereby producing a green pigment. Of treatment is to trim the nail short every four weeks, do not clean, polish, if you want to hide the color, and wait two to three months. It is also advised to avoid soaking the nail in any form of water (even if inside gloves), and to thoroughly dry the finger at the bad. If the problem persists, there are prescription treatment that your doctor can try.
6. Pitted nails can be with psoriasis or other skin problems associated which the nail matrix, the area under the skin just behind the pin. This is the area where the nail grows. Nails affected by psoriasis can also brown in color.
7. Swelling and redness of the skin around the nail called Paronychia. This is an infection of the skin to the underside of the nail (cuticle). As the acute infection is usually caused by bacteria. It may respond to warm soaks but will often be drained by a doctor. A Chronic Paronychia occurs when a cuticle is inflamed or irritated. Occasionally, yeast will use the damaged skin and the lighting of the area as well. Therapy begins with the preservation of the skin and dry out the water. Sometimes a steroid cream such as HYDROCORTISONE can successfully be used. If the problem persists, a doctor may prescribe antifungal medications.

Healthy Nails

Do you know that your fingernails and toenails potential problems in other parts of your body can give? Healthy nails should typically sport a pink color, but sometimes change in tone and texture, signifying a deficiency in certain vitamins, minerals and nutrients.
If you want your fingernails healthy and strong, you have changes in the composition and the color of your nails notice. Keep your nails healthy holds a double advantage wonderful fingers and tootsies and a helpful clue to learn if something could be wrong elsewhere in your body. And while we dont necessarily think of nails as gauges of our health in most cases, we certainly do not love getting up and dolled show them off!
To begin your quest for healthy nails, first a commitment to eat healthier foods to make. You can still see the things you love to enjoy, but you must be a conscious effort to eat healthy fruits and vegetables, nuts, fish and eggs, including nail-friendly foods to make.
Enjoy this great food for a healthy nails:
* Apples
* Asparagus
* Brown rice
* Cucumber
* Eggs
* Garlic
* Grapes
* Liver
* Nuts
* Onions
* Salmon
* Sade
* Soy
* Tuna
* Whole grains
If you have a healthy, strong and beautiful nails that last, dont stop the diet. Make a few small changes in your life and you're beautiful nails without the price tag that comes with a trip to the nail salon to enjoy. Avoid biting your nails, buff away rough edges when necessary and make a few other minor changes to the perfect nails to reach youve always wanted.
For many nails, follow these simple tips:
Consume foods containing calcium and zinc. Calcium effectively promotes nail growth. (You know those little white spots that show on your nails in funny places sometimes? Those dots mean that you Arent get enough zinc in your diet.)
Consumed less sugar and less alcohol.
Do your fingernails as tools to use. No picking, picking, poking, prying
Dont bite your nails. Try applying nail polish or painting a bitter-tasting liquid to the nails. Such products are specially designed to assist in their nail-biting habits of people quit.
Dont remove hangnails by drawing with them. Lights out of them with manicure scissors to prevent damage to your skin and tissue to prevent it.
Eat less saturated fats.
Make sure you consume enough protein.
Increase your intake of Vitamin A, B, C, D and E.
Keep your fingernails short to prevent breakage.
Let your cuticles alone.
Moisturizing your nails often. When you apply lotion to your hands, legs or other areas, is sure to rub a little in your fingernails.
Reducing the amount of dairy in your diet.
Trim nails regularly as needed. Use an emery board or nail file to smooth rough edges after trimming and when a pin broke.
If you want to have beautiful healthy nails, it should not cost you a trip to the salon. Committed to a healthier diet, better habits and get some pretty nail polish for an at-home manicure. With a little time, discipline and dedication, you can enjoy healthy, strong and shiny nails with little effort.