Solution to Colitis

Ardha Supta Bajrasana Deep Breathing

 

 

Practice Procedure: Be seated on the ground with legs folded double from the knee and together while the soles of the upturned feet should remain under the buttocks, heels jutting outward on either side. Folded knees should remain close together in the front. The torso should remain absolutely straight with spine kept erect. Raise your hands and interlock your fingers and place your both palms behind your head. Then slowly bend forward and your forehead should touch the ground.

 

2 sets (10 cycles in each set). 4 secs breathe-in by raised shoulder with backward movement, 1 sec pause with raised shoulder , 8 secs breathe-out with “ha” sound by coming forward and 1 sec pause by touching the ground with finger tips after coming forward. So for one cycle, we have to spent[4+1+8+1]14 secs. In this way we have to do 10 cycles for 1 set. After each set, 30 secs rest at Bajrasana with closed eyes.

 

Utthita Padasan by stages

 

 

Practice Procedure: The first stage will be the down trend i.e. tends to down. In down trend – you have to stay your both legs – 15 secs at 90 degree, then 30 secs at 60 degree , then 30 secs at 45 degree and then 15 secs at 30 degree. And the total procedures will be done by normal breathing. So, we have to spent 90 secs for down trend. After down trend – 90 [15+30+30+15] secs rest at lying on your back. Again you will do up trend i.e. tends to up. In up trend you have to stay your both legs – 15 secs at 30 degree, then 30 secs at 45 degree , then 30 secs at 60 degree and then 15 secs at 90 degree. After up trend – 90 [15+30+30+15] secs rest at lying on your back. (360 secs)

 

PabanMuktasana (Gas Release Pose)

 

 

Practice Procedure: Lie flat on the ground and raise the right thigh close to the belly and chest with folded knee pressed by both hands. The knee should be ambraced by both hands with the palms holding the opposite elbows. If it is inconvenient to grip the elbows in this manner, one can clasp the palm together to hold the knee on the belly and chest. After this similar position should be done with the left leg. Then should be practiced by folding both the legs together.

 

2 sets(90 secs per set). With breathe out right leg have to bend and after holding right knee- 30 secs have to stay with normal breathing. Then with breathe in- right leg will be stretched and with breathe out- left leg have to bend and after holding left knee-30 secs have to stay with normal breathing. Then with breathe in -left leg will be stretched and with breathe out – both legs have to bend and after holding both knees-30 secs have to stay with normal breathing. Then with breathe in -both legs will be stretched and have to take rest at lying on your back for 90 sec.[30 secs for right leg+30 secs for left leg + 30 secs for both legs.(360 secs)

 

Upabistha Pabanmuktasan (Open Wind relieving pose)

 

 

Practice Procedure: Sit in the squatting position with the buttocks just above the floor. Hold elbow of opposite hands and place your chin on the join of the both knees.

 

2 sets (30 secs per set). One should practice 30 secs with normal breathing at this position as described in the video. After 30 secs by doing this posture(asan), 30 secs rest at back on lying position. In this way another set have to do.(120 secs).

 

Sahaj Pranayam No 1

 

 

Practice Procedure: 2 sets (5 times each set). In each set – at first 4 secs breathe-in by raising both hands, 1 sec pause by touching the ground behind head, then 8 secs breathe-out with putting the hands down and 1 sec pause by touching the ground with both hands then 4 secs breathe-in by raising one leg, 1 sec breathe-hold at raising leg position and 8 secs breathe-out with putting the leg down and 1 sec pause before starting another leg. In this way – another leg have to do. So by 1 set we have to spent [4+1+8+1*3] 42 secs. In this way we have to do the total procedure at a stretch 5 times In this way another leg has to be performed. After each set, 1 min rest at lying on your back.(540 secs)

 

Kakasana (Crow Posture)

 

 

Practice Procedure: Place both the hands in front with the palms on the floor. Now fold the legs from the knees and sit on this posture resting the weight of the body on the fingers of your feet. Now put your knees in the armpits, bend forward a bit and lift your full body resting on hands in that posture above the ground level. With hands placed on the floor, the knees of the legs folded backwards are placed in the socket of the armpits the neck stretched forward along with the head and the gaze remaining fixed in front gives the body the appearance of a crow so it termed as crow posture.

 

2 sets (30 secs per set.). After Lifting the whole Body by 2 Hands, 30 secs have to stay with normal breathing.Then 30 secs rest at Bajrasan with closed eyes. In this way Another set have to do.

 

Upa-Bistha Pabanmuktasana

 

 

Practice Procedure: Sit in the squatting position with the buttocks just above the floor. Hold elbow of opposite hands and place your chin on the join of the both knees.

 

2 sets (30 secs per set). One should practice 30 secs with normal breathing at this position as described in the video. After 30 secs by doing this asana, 30 secs rest at back on lying position. In this way another set have to do.(120 secs).

 

Paschimottanasana(Seated Forward Bend pose)

 

 

Practice Procedure: Sit on the floor with legs out stretched, feet together and hands on the knees. This is the starting position. Relax the whole body. Raise both hands and slowly bend forward. Try to grasp the big toes with the fingers and thumb. If this is impossible, hold the heels, ankles or any part of the leg that can be reached comfortably. Move slowly without forcing or jerking. Hold the position for few seconds. Relax the back and leg muscles, allowing them to gently stretch. Keeping the legs straight and utilizing the arm muscles, not the back muscles, begin to bend the elbows and gently bring the trunk down towards the legs, maintaining a firm grip on the toes, feet or legs.

 

The first stage will be the down trend i.e. tends to down . In down trend – you have to stay your both leg -15 secs at 90 , then 30 secs at 60 degree, then 30 secs at 45 degree and then 15 sec at 30 degree. And the total procedures will be done by normal breathing. So, we have to spent 90 secs for down trend. After down trend – 90 [15+30+30+15] secs rest at lying on your back. Again you will do up trend i.e. tends to up . In up trend you have to stay your both legs -15 secs at 30 degree , then 30 secs at 45 degree, then 30 sec at 60 degree and then 15 secs at 90 degree. After up trend – 90 [15+30+30+15] secs rest at lying on your back. (360 secs)

 

Ustrasana (Camel Pose)

 

 

Practice Procedure: Sit in bajrasana. Stand on the knees with the arms at the sides. The knees and feet should be together, but may be separated if this is more comfortable. Lean backward, slowly reaching for the right heel with the right hand and then the left heel with the left hand. Do not strain. Push the hips forward, keeping the thighs vertical and bend the head and spine backward as far as comfortable. Relax the whole body, especially the back muscles, into the stretch. The weight of the body should be evenly supported by the legs and arms. The arms should anchor the shoulders to maintain the arch of the back. Return to the starting position by slowly releasing the hands from the heels one at a time.

 

2 sets (30 secs per set). At ustrasana by grabing the ankle joint with both hand as depicted in the video, you have to stay 30 secs with normal breathing. This is one set. After each set, 30 secs rest at bajrasana with closed eyes.(120 secs)

 

Makarasana

 

 

Practice Procedure: Lie flat on the stomach. Stretch your hands and legs. Fold your hands as in the video. Your forehead should touch the folded hand.And slowly raise your legs as much as possible.
2 sets(30 secs per set). At the time of makarasana, 30 secs will be spent by holding both elbow each other where forehead will touch the crossing of both hands with raising both legs at 30 degree to 45 degree with normal breathing. This is one set. After each set, 30 secs rest at lying on your chest.(120 secs)

 

Kapalbhati by Mouth

 

 

Practice Procedure: Sit in the bajrasana posture. Those who are unable to sit in this posture may use a chair. Blow the air out of your lungs through the mouth and as you blow the air out, the stomach along with the lungs must be emptied of air. As you had exhaled orally now inhale through your mouth and fill your lungs and stomach with air.

 

2 sets(50 times at a stretch per set as described in our video). After each set 30 secs rest at bajrasana with closed eyes.(160 secs).

 

Contra-indication: Acute emphysema, tachycardia, uncontrolled hypertension, heart palpitation, anginal discomfort, chest pain, pericarditis or coronary diseases, migraine headache due to physical strain.

 

Ardha kurmasana(Half Tortoise Pose)

 

 

Practice Procedure: Sit in a kneeling posture with your toes flat on the ground and your hips resting in between the space created by the heels. The knees should remain together as in the bajrasana or the thunder pose. Now stretch your hands upwards in the posture of wishing someone by joining both your palms together. Both the arms should remain in close contact with both the ears. Now bend forward and touch your forehead on the ground with the arms stretched forward and the abdomen and chest in close contact with the thigh. The hips should remain in close touch with the heels and should not be raised from the contact of the heels.

 

2 sets (30 secs per set). At the position of Ardha Kurmasana, 30 secs have to spent with normal breathing and 30 secs needed for rest at bajrasana. In this way another set have to do.

 

Anulom Vilom (Alternate Nostril Breathing)

 

 

Practice Procedure: Sit in any meditative posture. Keep the spine in erect position with relaxed body and mind. Now slowly inhale the external air deeply through left nostril, pressing the right nostril with thumb. Hold your breath after closing the left nostril as well with ring finger. Release right nostril and breathe out. Breath hold and breathe in through right nostril. Breath hold by closing both nostrils. Then release left nostril and breathe out.

 

10 cycles. First – continuous 6 secs breathe-in by left nostril, 2 secs pause by holding both nostrils, continuous 12 secs breathe-out by right nostril, 2 secs pause by holding breath, then – continuous 6 secs breathe-in by right nostril, 2 secs pause by holding both nostrils, continuous 12 secs breathe-out by left nostril, 2 secs pause by holding breath. In this way 1 cycle has been completed.

 

After 10 cycles Do POSITIVE THINKING* for 1 min. (total 500 secs)

 

Muladhara Chakra

 

 

Practice Procedure: Follow the meditation procedure as per the direction in the video and for single time only.

 

N.B.
1. Continue this course once a day, 5 days a week and up to 6 months. After 6 months,  this course should be changed for advanced course for getting better result.

 

2.  Ii is advised to practice on a reasonably empty stomach or at least 2-3 hours after your meal.

 

3.  Positive thinking – to get the best result at shortest time, at every rest period do positive thinking such as –

 

  • I will get relief from all my diseases.

 

  • I will get relief from all my discomfort.

 

  • My body and mind will be in prime state.

 

  • I will feel mental and physical satisfaction without any expectation.

 

  • I will finish the task i begin , with full determination.

 

  • I will surely digest the food i will eat.

 

  • I will remember the lessons i learn and i will have full confidence in doing so.

 

  • I will build my future on the right path and will not deviate.

 

  • The organs of my body will work according to my command and i will have full control over them.

 

  • I will be brave to get rid off shame, hatred and fear and will go forward with courage.

Positive thinking is capable of stimulating various glands throughout our body, such as hypothalamus, pituitary, thyroid and adrenal glands. These glands secrete beneficial hormones which keep the body immune from diseases. Further, through positive thinking the autonomous nervous system can be regulated.

 

4.  If you feel a particular asana or breathing procedure or movement or meditation procedure is difficult for you or is hurting you – just skip that and move onto the next one. This way you can minimize the chance of getting hurt and maximize the opportunity to learn.

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Yoga Trainer

Our yoga trainer Anindya Kumar Das, started yoga Training in 1968 from

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