Friday , March 22 2019
Home / Health / Fitness / 20 Benefits Of Yoga
yoga for seniors

20 Benefits Of Yoga

This is what they say at the beginning and end of every yoga class I’ve ever attended: “Namaste.” And here is the official definition of yoga: “Yoga is known as the union of the mind, the body and the spirit. It is a discipline utilized for attaining a goal.  It is more than just a form of exercise. It’s a holistic experience that can rejuvenate body and soul.  It is calming and provides a rare opportunity to be at peace. It is a practice that becomes easier and more natural to perform yielding more benefits over time.” What does that even mean?

From your very first experience with yoga, things are a little well, Ravi Shankar-esque, and if you’re old enough to remember The Beatles visit to India and the ashram of Maharishi Mahesh Yogi, then you’ve got the general idea. Actually, since I was assigned to write this piece, I wanted to find out what the word “namaste” actually meant so I checked to see what Aadil Palkhivala had to say about its meaning.

Aadil is the founder and director of the Alive and Shine Center in Bellevue, WA and The College of Purna Yoga. He’s also a Naturopath, a certified Ayurvedic Health Science Practitioner, a clinical hypnotherapist, a certified Shiatsu and Swedish bodywork therapist, a lawyer and an internationally sponsored public speaker on the mind-body-energy connection.

Here’s how he defined it: “The gesture namaste represents the belief that there is a divine spark within each of us that is located in the heart chakra,” he said. “The gesture is an acknowledgment of the soul in one by the soul in another. “Nama” means bow, “as” means I and “te” means you. Therefore, namaste literally means “bow me you” or “I bow to you.”

And so we bow, OK fine, but where exactly is one’s “heart chakra?”  I asked a friend of mine who’s a trauma surgeon, figuring he would know all about the parts inside a body, and he replied, It is the place where unconditional love is centered, and you’ll find it at a yoga class.”  Apparently, he’s been taking yoga classes, too.

We’re living longer today than ever, and maybe that’s the reason we’re especially interested in things that will help us maintain an active and healthy lifestyle.  But, as we all know, the aging process cannot be stopped, and after 50, we’re all more susceptible to certain ailments and injuries regardless of the shape we’re in. No one likes hearing about it, but the facts are that aging brings challenges that can include the loss of flexibility, balance, strength, muscle tone and bone density, and can slow digestion and circulation. These challenges often make people less active. Less movement means more sitting and extended periods of sitting aren’t healthy for joints, muscles, stamina or balance. Sitting—as my daughter, a physiology major at University of California-Berkeley says, will kill you.


Many experienced rheumatologists agree that the three key components to a good workout for those 50+ are low impact cardio, resistance training and stretching. Yoga covers those three and has been shown to help alleviate or reduce many of the health challenges people face as they age. In fact, the many benefits of yoga, along with a well-informed instructor, have been said to be able to slow—or even slowly reverse—the aging process.

OK, so maybe it’s not going to make you feel 21 again, but from what yoga devotees say, it’s no wonder then that yoga has become an increasingly popular exercise choice for older adults. Even men 50+ today who were always considered the least likely to sign up for a yoga class, are signing up in record numbers. And, yes, my daughter has me going, too, although she does yoga in a room that’s quite a bit hotter than Palm Springs in August, and I’m a huge fan of air conditioning, but the idea is the same or at least similar. She can stand on her head for the better part of a week, I’m sure, and I’m just learning how to bend down and touch my knees.

The really nice thing is that with the popularity of yoga growing faster than Starbucks did, classes geared toward the 50+ crowd can readily be found at not only yoga-specific establishments, but also at health clubs, community centers, senior centers, assisted living residences and even churches throughout the country.

20 Health Benefits Of Yoga

To hear yoga instructors talk, there’s almost no limit to the benefits of yoga. It’s said to be able to cure just about anything that ails you by keeping the mind and body in sync as you focus on your breathing, all the while posed in various positions that you’ve never even thought about getting into before.

Breathing is a big part of yoga, and when you attend yoga classes, you’ll learn that as we age, we stop breathing as deeply as we should. Yoga teaches us that it is vital to exhale as fully as we inhale and that we should breathe in order to relax, cleanse and replenish the body. I’m told that focusing on these full breaths helps 50+ participants slow their heart rates and improve their concentration.

Whatever it does, it certainly does something positive. And after my daughter told me all about the importance of breathing to the practice of yoga, I figured that I’d do just fine. I had never thought to brag about it before, but I’m great at breathing.  No, seriously—I breathe all the time. I’m a world-class breather. Or at least I thought I was until my first yoga class when I learned that breathing is a lot harder than you might think.

As ridiculous as I felt trying to get into some of the positions, yoga poses actually serve many purposes, include changing the amount of pressure on major organs, strengthening muscles and developing better balance. Regularly attending three yoga classes a week is all you need to get the maximum benefit, and the good news is that you can go at your own pace, and it does get easier over time.

Here’s a list of 20 benefits you can see from the consistent practice of yoga over time:

  1. Improved posture
  2. Toned muscles
  3. Increased flexibility and range of motion
  4. Improved balance
  5. Stronger bones
  6. Sharper mind
  7. Lower heart rate
  8. Improved circulation
  9. Lower blood pressure
  10. Improved sleep
  11. Weight control
  12. Less depression/anxiety and other stress-related symptoms
  13. Relief of lower back pain
  14. Reduced level of chronic pain
  15. Better control of blood sugar and diabetes
  16. Enhanced respiratory function
  17. Less arthritis pain
  18. An improved sense of self and body awareness
  19. A new sense of confidence
  20. A sense of belonging through social interaction

Safe Types of Yoga for Beginners 50+

There are many different styles of yoga, some more geared toward younger individuals looking to expend high energy and get a good cardiovascular workout. Those types of yoga, however, may be too strenuous for older participants, or require too much flexibility, and it’s important to remember that pushing too hard is how people get injured.

Below are the recommended styles of yoga that are safer for participants 50+ and beginners because they focus primarily on breathing, stretching and concentration. And, remember, it’s always a good idea to check with your physician, but assuming he or she approves of a new yoga routine for you, you don’t need to be afraid to try one of the yoga styles listed below.

Hatha is a slower-paced style of yoga. It provides an introduction to basic yoga poses.

Integral is a gentle style of Hatha yoga that strives to integrate mind, body and spirit, and includes chanting and meditation.

Iyengar is a style of yoga that focuses on the proper alignment of the body. Practicing Iyengar usually emphasizes staying in poses over long periods. The practice encourages the use of props such as yoga blankets, blocks and straps, making it easier to bring the body into proper alignment.

Kundalini emphasizes breath and movement. The main focus is to free energy in the lower body, allowing it to move upwards.

Viniyoga may be one style of yoga class that is harder to find, but it is worth the search as it is a practice that focuses on the unique stage of a person’s life, health and current needs.

Kripalu practice involves meditation, physical and spiritual healing. It’s an excellent style for people with limited mobility.

Restorative yoga uses props to help you to relax into poses. The idea is to stay in each pose long enough to encourage passive stretching. Seated forward bends and gentle twists are adapted to be restorative with the help of props.

Chair yoga is geared toward people who have trouble standing for long periods or are uncomfortable sitting on the floor. Chair yoga is offered in many senior settings and is a great resource for anyone with limited mobility.

Anusara yoga classes are popular because they’re generally conducted in a relaxed, non-competitive atmosphere. It’s a therapeutic practice, focusing on proper body alignment and is great for people with physical limitations.

Dahn yoga has a unique style that includes movement, occasional chanting and tapping the body to increase energy flow, invigorate brain waves, and encourage healing.

Do You Need a Class?

It is possible to learn yoga from books and videos, and many people do just that.  But, I think most people will do much better by starting out taking at least a class or two if possible, and many people find yoga even more rewarding when they attend classes with a friend who is equally interested in finding out what yoga is all about. Also, going into it with someone else also increases the likelihood that you won’t just go once and then give up, something I was all but certain to do, and would have done without my wife and daughter prodding me along.

Attending classes increases the likelihood that you’ll get the most out of yoga with the least risk of injury, and if for some reason you can’t find a class geared toward people in your age group, don’t let that stop you from signing up because you can take any beginner level class in any of the above styles. And, your first time out, my advice would be to pick a spot at the very back of the class. That way, others aren’t watching you strain to do the simplest of things, and can’t stare at your tush while you’re trying to hold yourself in a position you haven’t been in since you attended kindergarten.

Oh, and remember to keep breathing and you’ll do just fine. Namaste.

Check Also

Patriots Can Still Win With Jimmy Garoppolo In

Brady has given up on fighting his four-game suspension, but it’s not the end of ...


  1. I enjoying, will read more. Cheers!

  2. Yeah bookmaking this wasn’t a risky decision outstanding post! .

  3. I savour, cause I discovered just what I was looking for. You have ended my 4 day lengthy hunt! God Bless you man. Have a nice day. Bye

  4. Don’t struggle to make money online. Simply follow ur step by step blueprint. Making money online is getting harder and harder but with this little known trick you can start earning almost immediately. This actually works I have tried and tested the method myself and after 20 years as an internet marketer little golden nuggets like this are hard to find. Watch this short video to learn more and start earning today.

  5. We are a group of volunteers and opening a new scheme in our community. Your website offered us with valuable information to work on. You’ve done a formidable job and our entire community will be grateful to you.

  6. stays on topic and states valid points. Thank you.

  7. I simply must tell you that you have an excellent and unique post that I really enjoyed reading.

  8. Hey, how’s it going?

    I want to pass along some very important news that everyone needs to hear!

    In December of 2017, Donald Trump made history by recognizing Jerusalem as the captial of Israel. Why is this big news? Because by this the Jewish people of Israel are now able to press forward in bringing about the Third Temple prophesied in the Bible.

    The Jewish people deny Jesus as their Messiah and have stated that their Messiah has been identified and is waiting to be revealed. They say this man will rule the world under a one world religion called “spiritualism”.

    They even printed a coin to raise money for the Temple with Donald Trumps face on the front and with king Cyrus'(who built the second Temple) behind him. On the back of the coin is an image of the third Temple.

    The Bible says this false Messiah who seats himself in the Third Temple will be thee antichrist that will bring about the Great Tribulation, though the Jewish people believe he will bring about world peace. It will be a false peace for a period of time. You can watch interviews of Jewish Rabbi’s in Israel speaking of these things. They have their plans set in place. It is only years away!

    More importantly, the power that runs the world wants to put a RFID microchip in our body making us total slaves to them. This chip matches perfectly with the Mark of the Beast in the Bible, more specifically Revelation 13:16-18:

    He causes all, both small and great, rich and poor, free and slave, to receive a mark on their right hand or on their foreheads, and that no one may buy or sell except one who has the mark or the name of the beast, or the number of his name.

    Here is wisdom. Let him who has understanding calculate the number of the beast, for it is the number of a man: His number is 666.

    Referring to the last days, this could only be speaking of a cashless society, which we have yet to see, but are heading towards. Otherwise, we could still buy or sell without the mark amongst others if physical money was still currency. RFID microchip implant technology will be the future of a one world cashless society containing digital currency. It will be implanted in the right-hand or the forehead, and we cannot buy or sell without it! We must grow strong in Jesus. AT ALL COSTS, DO NOT TAKE IT!

    Then a third angel followed them, saying with a loud voice, “If anyone worships the beast and his image, and receives his mark on his forehead or on his hand, he himself shall also drink of the wine of the wrath of God, which is poured out full strength into the cup of His indignation. He shall be tormented with fire and brimstone in the presence of the holy angels and in the presence of the Lamb. And the smoke of their torment ascends forever and ever; and they have no rest day or night, who worship the beast and his image, and whoever receives the mark of his name.” (Revelation 14:9-11).

    People have been saying the end is coming for many years, but we need two key things. One, the Third Temple, and two, the technology for a cashless society to fulfill the prophecy of the Mark of the Beast.


  9. [url=][/url] Loramumnbomsmomounax , [url=][/url] Loramumnbomsmomounax

  10. [url=][/url] brumbFes , Fitness Armbanduhr

  11. Hmm it seems like your site ate my first comment (it was super long) so I guess I’ll just sum it up what I wrote and say, I’m thoroughly enjoying your blog. I too am an aspiring blog blogger but I’m still new to everything. Do you have any tips for rookie blog writers? I’d definitely appreciate it.

  12. Thanks for this post. I definitely agree with what you are saying.

  13. I’m really loving the theme/design of your web site. Do you ever run into any browser compatibility problems? A handful of my blog readers have complained about my site not working correctly in Explorer but looks great in Chrome. Do you have any suggestions to help fix this problem?

  14. Wonderful blog! I found it while surfing around on Yahoo News. Do you have any tips on how to get listed in Yahoo News? I’ve been trying for a while but I never seem to get there! Thank you

  15. Respect to website author , some wonderful entropy.

  16. Hello! I just wish to give a huge thumbs up for the good data you have here on this post. I might be coming again to your blog for more soon.

  17. Hi! I just wanted to ask if you ever have any trouble with hackers? My last blog (wordpress) was hacked and I ended up losing several weeks of hard work due to no backup. Do you have any solutions to protect against hackers?

  18. My brother recommended I might like this website. He was entirely right. This post actually made my day. You cann’t imagine just how much time I had spent for this info! Thanks!

  19. A person necessarily help to make severely posts I might state. This is the first time I frequented your web page and so far? I surprised with the analysis you made to make this actual submit amazing. Great process!

  20. very cool post, i actually love this web site, carry on it

  21. F*ckin’ remarkable things here. I’m very glad to see your post. Thanks a lot and i’m looking forward to contact you. Will you kindly drop me a e-mail?

  22. Respect to website author , some wonderful entropy.

  23. Really enjoyed this post, is there any way I can get an update sent in an email every time you make a fresh article?

  24. This site is mostly a stroll-via for all the info you needed about this and didn’t know who to ask. Glimpse here, and you’ll definitely discover it.

  25. I do agree with all of the ideas you’ve presented in your post. They’re very convincing and will certainly work. Still, the posts are too short for beginners. Could you please extend them a little from next time? Thanks for the post.

  26. Have you ever thought about including a little bit more than just your articles? I mean, what you say is valuable and all. However think about if you added some great graphics or videos to give your posts more, “pop”! Your content is excellent but with pics and video clips, this blog could definitely be one of the most beneficial in its field. Good blog!

  27. Very interesting points you have remarked, appreciate it for putting up.

  28. I love reading through and I believe this website got some genuinely utilitarian stuff on it! .

  29. Wow! This could be one particular of the most helpful blogs We’ve ever arrive across on this subject. Actually Magnificent. I am also a specialist in this topic so I can understand your hard work.

  30. of course like your website but you need to check the spelling on several of your posts. Several of them are rife with spelling issues and I find it very bothersome to tell the truth nevertheless I will surely come back again.

  31. great put up, very informative. I ponder why the other experts of this sector don’t understand this. You must proceed your writing. I’m confident, you’ve a great readers’ base already!

  32. Everyone loves what you guys are usually up too. This type of clever work and exposure! Keep up the fantastic works guys I’ve included you guys to my own blogroll.

  33. You actually make it seem really easy together with your presentation however I to find this topic to be really one thing which I think I would never understand. It kind of feels too complicated and extremely vast for me. I am having a look forward on your subsequent publish, I’ll attempt to get the cling of it!

  34. Hey would you mind sharing which blog platform you’re working with? I’m planning to start my own blog in the near future but I’m having a hard time making a decision between BlogEngine/Wordpress/B2evolution and Drupal. The reason I ask is because your design and style seems different then most blogs and I’m looking for something unique. P.S My apologies for being off-topic but I had to ask!

  35. Some truly cool posts on this web site , appreciate it for contribution.

  36. Yesterday, while I was at work, my sister stole my iPad and tested to see if it can survive a 30 foot drop, just so she can be a youtube sensation. My apple ipad is now broken and she has 83 views. I know this is entirely off topic but I had to share it with someone!

  37. This is the appropriate weblog for anyone who wants to seek out out about this topic. You realize so much its virtually hard to argue with you (not that I actually would want…HaHa). You positively put a brand new spin on a subject thats been written about for years. Nice stuff, simply nice!

  38. Hello there! Do you use Twitter? I’d like to follow you if that would be ok. I’m definitely enjoying your blog and look forward to new updates.

  39. I’d have to verify with you here. Which is not something I normally do! I enjoy studying a put up that can make people think. Also, thanks for permitting me to remark!

  40. Greetings I am so excited I found your blog, I really found you by error, while I was looking on Yahoo for something else, Nonetheless I am here now and would just like to say cheers for a remarkable post and a all round exciting blog (I also love the theme/design), I don’t have time to browse it all at the minute but I have bookmarked it and also added your RSS feeds, so when I have time I will be back to read a lot more, Please do keep up the awesome job.

  41. I dugg some of you post as I thought they were very beneficial invaluable

  42. you are in reality a excellent webmaster. The website loading speed is amazing. It seems that you’re doing any distinctive trick. In addition, The contents are masterpiece. you have done a fantastic process on this matter!

  43. Hi, i really think i will be back to your site

  44. Howdy would you mind stating which blog platform you’re working with? I’m looking to start my own blog soon but I’m having a hard time deciding between BlogEngine/Wordpress/B2evolution and Drupal. The reason I ask is because your design and style seems different then most blogs and I’m looking for something unique. P.S My apologies for being off-topic but I had to ask!

  45. I’m impressed, I have to admit. Genuinely rarely should i encounter a weblog that’s both educative and entertaining, and let me tell you, you may have hit the nail about the head. Your idea is outstanding; the problem is an element that insufficient persons are speaking intelligently about. I am delighted we came across this during my look for something with this.

  46. Thanks for the blog post, can I set it up so I get an alert email every time there is a fresh post?

  47. Enjoyed reading through this, very good stuff, thankyou .

  48. Today, while I was at work, my cousin stole my iphone and tested to see if it can survive a 25 foot drop, just so she can be a youtube sensation. My apple ipad is now broken and she has 83 views. I know this is completely off topic but I had to share it with someone!

  49. I conceive this web site holds some real superb information for everyone : D.

  50. What i don’t understood is actually how you’re not really much more well-liked than you may be right now. You’re so intelligent. You understand thus considerably on the subject of this subject, produced me for my part imagine it from numerous numerous angles. Its like men and women are not fascinated until it is one thing to do with Girl gaga! Your own stuffs excellent. Always take care of it up!

  51. I like this website its a master peace ! Glad I found this on google .

  52. I simply must tell you that you have an excellent and unique article that I kinda enjoyed reading.

  53. Generally I do not read post on blogs, but I would like to say that this write-up very forced me to try and do it! Your writing style has been amazed me. Thanks, quite nice article.

  54. Enjoyed reading through this, very good stuff, thankyou .

  55. Whoa! This blog looks just like my old one! It’s on a entirely different subject but it has pretty much the same layout and design. Wonderful choice of colors!

  56. Deference to op , some superb selective information .

  57. There are some attention-grabbing deadlines in this article however I don’t know if I see all of them heart to heart. There’s some validity but I will take hold opinion till I look into it further. Good article , thanks and we want extra! Added to FeedBurner as properly

  58. Hi, Neat post. There’s an issue with your web site in internet explorer, might check this… IE still is the marketplace leader and a large element of folks will pass over your great writing due to this problem.

  59. I am not rattling great with English but I get hold this really easygoing to read .

  60. Admiring the time and energy you put into your site and detailed information you present. It’s good to come across a blog every once in a while that isn’t the same old rehashed material. Wonderful read! I’ve saved your site and I’m adding your RSS feeds to my Google account.

  61. Thank you for another excellent article. Where else could anyone get that kind of information in such a perfect way of writing? I’ve a presentation next week, and I am on the look for such info.

  62. Valuable info. Fortunate me I discovered your website by chance, and I am stunned why this coincidence did not took place in advance! I bookmarked it.

  63. I realized these tracks would work great for this time of year when everyone gets dressed
    up and goes out to parties or trick or treating.
    I figured a mostly electronica mix works great so this is what i have come up with.

    The World Ventures Dream Trips Membership offers holiday deals flip.
    Their aim is to Dream Trips at Dream Prices. This may be a holiday/vacation club but ultimately a lifestyle club.
    World Ventures present you with a huge range of deals on travel trips available to its members, from sporting events
    and adventure vacations to luxury cruises and mini breaks.

    And the luxury dream trips which consist of personal water jets!

    In 08-09 Season, after taking allow of Rijkaard, Guardiola brought
    the Barca to an exciting new age of success. The winnings in the Spanish League, King Cup and Champion surprised the
    whole world snowboarding. In the partner of 2009, they made another glory of enjoying hand of Euro Super Cup, Liga Super Cup and FIFA 3win8
    slot. Planet very short time, Guardiola enjoyed
    a strong name out from the world, becoming the world-level coach from a rookie gucci.

    Within minutes, the rumor had spread on the streets of Harlem that two
    white men were beating a black boy to end. This
    false rumor received dubious confirmation, each and every blaring
    ambulance pulled up in front of the Kress Shopping area.
    It made no difference the ambulance was there for the white
    man who had the severely bitten hand.

    In 1933, after he settled a little problem utilizing the IRS, this is also Prohibition now over,
    Madden decided to call it a morning ,. He handed over the reigns for the Cotton Club to
    DeMange, and hightailed it to Hot Springs, Arkansas,
    where he opened a hotel/spa, which took over as favorite hideout for Large apple
    mobsters inside the lam originating from a law.
    In fact, when New York Mafioso Lucky Luciano is in hiding, when a bulldog
    special prosecutor named Thomas E. Dewey had a warrant for Luciano’s
    arrest on a trumped-up prostitution charge, hints at Madden’s resort where Luciano was finally arrested after four months on the run.

    I continue slowing things down to some degree with
    some very minimal creepy electronica tunes by Grace Period and Piana
    then kick things right back up while using classic track Ghost Town by the Specials and Help Me by
    Timo Maas featuring the fabulous Kelis. This track is amazing
    it samples the background music from The day The Earth Stood Still while Kelis is singing Help You.

    The last two seasons in order to disappointing for
    your Gunners, as well as is probably Henry’s biggest reason for leaving.
    The Gunners have turned to younger players in the final two years and have
    finished fourth on the inside league both times.
    Despite their misfortunes, the Gunners made the quarterfinals in the Champions League and closing of the Football Association Cup last season plus the
    Champions League final two seasons the actual.

    Another with other businesses. Call it Ikky, who had each and every year run a small-business selling this jersey.
    Based upon him, selling jersey store is no reason to flaunt the
    software. Capital is also, says Ikky depends how really want marketed.

  64. I simply must tell you that you have an excellent and unique site that I kinda enjoyed reading.

  65. I loved as much as you’ll receive carried out right here. The sketch is tasteful, your authored material stylish. nonetheless, you command get got an impatience over that you wish be delivering the following. unwell unquestionably come more formerly again since exactly the same nearly a lot often inside case you shield this increase.

  66. Cheers, great stuff, Me enjoying.

  67. I really enjoy examining on this internet site , it has got good goodies .

  68. Respect to website author , some wonderful entropy.

  69. Aw, this was a really nice post. In idea I would like to put in writing like this additionally – taking time and actual effort to make a very good article… however what can I say… I procrastinate alot and not at all appear to get something done.

  70. Appreciate it for this howling post, I am glad I observed this internet site on yahoo.

  71. With thanks! Valuable information!

  72. I like this website its a master peace ! Glad I found this on google .

  73. I’m impressed, I have to admit. Genuinely rarely should i encounter a weblog that’s both educative and entertaining, and let me tell you, you may have hit the nail about the head. Your idea is outstanding; the problem is an element that insufficient persons are speaking intelligently about. I am delighted we came across this during my look for something with this.

  74. Just wanna input on few general things, The website layout is perfect, the articles is very superb : D.

  75. I read this article completely concerning the resemblance of latest
    and previous technologies, it’s awesome article.

  76. you are really a good webmaster. The web site loading speed is amazing. It seems that you are doing any unique trick. Also, The contents are masterwork. you’ve done a great job on this topic!

  77. We are a group of volunteers and opening a new scheme in our community. Your website offered us with valuable information to work on. You have done an impressive job and our entire community will be thankful to you.

  78. fantastic post, very informative. I wonder why the other specialists of this sector do not notice this. You must continue your writing. I am confident, you’ve a huge readers’ base already!

  79. Woah! I’m really loving the template/theme of this site. It’s simple, yet effective. A lot of times it’s very difficult to get that “perfect balance” between superb usability and appearance. I must say you have done a superb job with this. In addition, the blog loads extremely fast for me on Internet explorer. Excellent Blog!

  80. Nice post. I was checking constantly this blog and I am impressed! Very helpful info particularly the last part 🙂 I care for such info much. I was seeking this particular info for a long time. Thank you and good luck.

  81. Thank you a lot for sharing this with all folks you actually understand what you are speaking approximately! Bookmarked. Please additionally seek advice from my website =). We could have a link change contract among us!

  82. I believe you have mentioned some very interesting points, regards for the post. 🙂

  83. It is in reality a great and useful piece of info. Thanks for sharing. 🙂

  84. Like!! Thank you for publishing this awesome article.

Leave a Reply

Your email address will not be published. Required fields are marked *