King Sasanka – Sri Lankan Writer & Retired Aviation Professional.

Master the Dead Bug: The Ultimate Exercise for a Bulletproof Core If you’ve ever stepped into a physical therapy clinic or a high-performance training facility, you’ve likely seen people lying on their backs, limbs in the air, moving in slow, deliberate opposition. They are practising the dead bug —an oddly named but profoundly effective exercise that has become the gold standard for core stabilisation. While the name evokes the image of an overturned, struggling insect, the benefits are entirely serious. Unlike high-impact core variations, the dead bug safely challenges your abdominal wall without placing unnecessary strain on your lower back. How to Perform the Dead Bug with Flawless Form Success with the dead bug relies entirely on precision and control. Moving too quickly or losing your setup eliminates its benefits. Follow these steps to master the movement: 1. The Starting Position Lie flat on your back on a comfortable mat. Raise your arms straight up toward the ...

Laika was launched into space aboard the Soviet spacecraft Sputnik 2 on November 3, 1957. Because the technology to safely return a spacecraft from orbit had not yet been developed, her mission was, from the outset, a one-way trip. The Soviet space programme never intended her to survive. What Actually Happened For decades, the Soviet government maintained a cover-up about her end, officially claiming that she survived for several days in orbit and was eventually humanely euthanised via poisoned food before her oxygen supply ran out. However, in 2002, the true details of her final hours were declassified and made public by scientists involved in the mission: • The Launch: During liftoff, telemetry data showed that Laika was terrified. Her heart rate rocketed to more than three times its normal resting rate, and her breathing quadrupled. • The Malfunction: After reaching orbit, the capsule’s thermal control system malfunctioned, partly because the R-7 rocket core failed to separate prop...

An Appeal to the Hearts of Makumbura: Let’s Protect MMC Kottawa's Friendliest Resident! If you have passed through the Makumbura Multimodal Centre (MMC) in Kottawa, you have likely crossed paths with the gentle soul. He is a remarkably friendly, calm dog who quietly minds his own business while navigating the bustling terminal. But behind his peaceful demeanour lies a heartbreaking story of abandonment—and a pressing need for our collective help to secure his future.   The Story of a Forgotten Friend This dog wasn't always a stray. He originally belonged to a professional who sold him to another professional before migrating to Canada. Unfortunately, his second owner eventually found the responsibility too overwhelming. Instead of finding him a safe, permanent home, he was let loose in a public area and ultimately found refuge at the MMC.   A Guardian Angel: Mr. Dharmasena While some humans let him down, others restored his faith. Mr. Dharmasena, a dedicated member...

Before exploring its history, we must understand what a true Lamprais is. The word originates from the Dutch lomprijst, which loosely translates to "a packet of rice." However, a genuine Lamprais is heavily standardized by the Dutch Burgher Union of Ceylon to preserve its heritage. An authentic, traditional Lamprais contains a collection of highly specific components, layered carefully, wrapped in a double layer of wilted banana leaves, and baked: The Rice: Short-grain rice (traditionally Samba or Suwandel ) cooked in a rich, spiced meat stock. The Mixed Meat Curry: A non-thickened, dry curry traditionally combining three to four meats—beef, pork, mutton, and chicken—slow-cooked with traditional spices. Frikkadels: Dutch-style minced beef meatballs, lightly spiced and shallow-fried. Brinjal Pahi (or Pahe): A sweet, sour, and deeply savory cooked eggplant pickle. Ash Plantain Curry: Slices of starchy green banana cooked down into a dry curry. Blachan: A pungent, savory ...

Owning premium real estate is a universal dream. Landing a piece of property in a bustling commercial hub feels like the ultimate milestone. But when that dream is anchored in a capital city’s most sought-after, iconic locations, sky-rocketing prices can make it feel like a pipedream for most everyday earners.   If you look at the traditional property market, it is easy to get discouraged. However, there is a completely accessible, strategic, and remarkably inexpensive backdoor to becoming a part-owner of the city's crown jewels.   Look Closely at the City Skyline Think about the landmarks that define Colombo’s landscape: Majestic City, Unity Plaza, and Havelock City Mall. These massive, high-traffic commercial hubs generate immense value daily. But here is the piece of the puzzle that many miss: these properties are owned and managed by public companies listed on the Colombo Stock Exchange (CSE) .   The Micro-Ownership Advantage You do not need billions of ru...

For decades, the "Four-Minute Mile" was not just a running standard; it was a biological brick wall. Medical experts published papers warning that the human heart would literally rupture under the pressure. Scientists claimed the human body lacked the lung capacity and muscular endurance to sustain such a brutal pace over 1,760 yards. The world accepted this limitation as an absolute law of nature. Then came May 6, 1954. On a wet, windy afternoon at Oxford's Iffley Road track, a 25-year-old British medical student named Roger Bannister crossed the finish line in 3 minutes and 59.4 seconds . As you can see in the iconic photograph above, Bannister gave absolutely everything to that final stretch, collapsing into the arms of bystanders the moment he crossed the tape. He hadn't just won a race; he had disproven a global scientific consensus.   The Illusion of the Physical Barrier While the physical grit required to run at that pace is undeniable, the true battle ...