Solution to Indigestion

Ardha Supta Bajrasana Deep Breathing

 

 

Practice Procedure: 2 sets (10 cycles in each set). Where 4 secs breathe – in with backward movement by raising the upper body , 1 sec pause after raising the body , 8 secs breathe-out with ‘ha’ sound by coming forward until touching the ground and 1 sec pause at the time of touching the ground . 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. (340 secs)

 

Pabanmuktasana

 

 

Practice Procedure: 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 leg 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 secs.[30 secs for right leg+ 30 secs for left leg+30 secs for both legs](360 secs)

 

Uttitha Padasana 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 leg -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)

 

Sahaj Pranayama 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)

 

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.

 

Ustrasana

 

 

Practice Procedure: 2 sets (30 secs per set). At ustrasana by grabing the ankle joint with both hands 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)

 

Salavasana

 

 

Practice Procedure:  2 sets(30 secs per set). By raising both legs up to maximum 45 degree, 30 secs with normal breathing have to stay at the raising position, then take rest 30 secs at lying on your chest. In this way another set have to do. (120 secs)

 

Dhanurasana

 

 

Practice Procedure: 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(asana), 30 secs rest on chest at lying position. In this way another set have to do.(120 secs).

 

Kapalbhati By Mouth

 

 

Practice Procedure: 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).  

 

Ardha kurmasana Deep Breathing

 

 

Practice Procedure: 2 sets (10 cycles in each set). Where 4 secs breathe – in with backward movement by raising the upper body , 1 sec pause after raising the body , 8 secs breathe-out with ‘ha’ sound by coming forward until touching the ground and 1 sec pause at the time of touching the ground . 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. (340 secs).

 

Suryaveda Pranayama

 

 

Practice Procedure: 2 sets (10 cycles in each set). Where 4 secs breathe – in with backward movement by raising the upper body , 1 sec pause after raising the body , 8 secs breathe-out with ‘ha’ sound by coming forward until touching the ground and 1 sec pause at the time of touching the ground . 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, 30secs rest at Bajrasana with closed eyes. (340 secs).

 

Paschimottanasana

 

 

Practice Procedure: 2 sets (30 secs per set). After each set, 30 secs rest at lying on your back. At the position of paschimottanasana, 30 secs have to spent with normal breathing and 30 secs needed for rest. In this way another set have to do.(120 secs)

 

Upa-Bisto Pabanmuktasana

 

 

Practice Procedure: 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(asana), 30 secs rest at back on lying position. In this way another set have to do.(120 secs)

 

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)

 

Manipura Chakra

 


Practice Procedure: Follow the meditation procedure as per the direction in the video at the same time 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.

DIET GUIDELINES

To get full benefit from yoga meditation, you have to maintain your health in an optimum state. For this purpose eating the right food, particularly if you have a health condition then avoiding certain food that are detrimental and would cause aggravation.
A healthy diet is essential for long life and the avoidance of many life threatening health conditions and diseases. When you eat healthy food you feel energized . This energy extends to the old age, keeping you vibrant and healthy even as you age.
A healthy diet plan is also essential to keep fit. A good balance between exercise and food intake is important, as this helps to maintain muscle strength and a healthy body weight. A balanced diet can help you maintain your proper body weight and decrease your risk of many diet-related chronic diseases, such as cardiovascular disease, type 2 diabetes and some cancers. A wide variety of foods is important for good health. Different minerals are important nutrients in our diets.

 

Foods you can eat:

 

Grains : Whole grains are healthier. So brown rice, whole wheat toast, oats or walnut-flax seed oatmeal etc can be consumed.

 

Fruits: Fruits are rich in fiber and vitamins and free of fats and cholesterol. Eat varieties of fruits such as apple, banana, strawberries, lemons, papaya, Dates, Ripened mango, Pears, Cucumber,cantaloupe, oranges, grapefruit, watermelon, chard, collard greens, raspberries, peppermint leaves, asparagus, funnel bulb, pineapple etc.

 

Vegetables: Contain fiber and many nutrients . As vegetables are very low in calorie, can be eaten in large amount . Varieties of vegetables should be eaten such as- Broccoli, Artichoke, Baby corn, Beans (green, wax, Italian), Cabbage (green, bokchoy, Chinese), Cauliflower , Mushroom, tomato, bell peppers, lady’s finger, bottle gourd etc.

 

Leaves: Leaves are source of minerals and dietary fiber. Leaves are very low in calorie. Spinach, celery leaves, curry leaves, lettuce etc can be eaten in large amount.

 

Meat: Meat is one of the main source of animal protein which contains essential amino acids (not easily available in non animal protein). Some meat contain higher amounts of fat, saturated fat and some cholesterol. So to avoid these fats eat skinless chicken or turkey, Cornish hen, special cuts of beef or pork which contains fat in lesser amount.

 

Fish: Fish is another source of animal protein. Cold water fishes are rich in Omega-3 fatty acids and other nutrients. You should eat fish preferably fatty fish like salmon, halibut and cod etc.

 

Egg: Eggs are one of the most nutritious food . The yolk is the most nutritious and healthiest part but it contains cholesterol also. If you want to avoid it then you can eat egg white.

 

For Vegetarians: Soybeans, Tofu, Pinto beans, Red/White beans, Navy beans, Lima beans etc are source of protein.

 

Dairy: Skim milk, Cream Cheese, Sour Cream, Soy cheese.

 

Nuts: Almonds, Brazil nuts, chestnuts, pumpkin seeds, sesame seeds, sunflower seeds etc.

Spices: Turmeric, coriander, cumin seeds and cardamom etc.

 

Oils: Oils rich in omega 3 are good for health like canola oil, grape seed oil, virgin coconut oil, olive oil, avocado oil, sunflower oil, walnut/peanut oil, vegetable oil etc.

 

Water: Always keep in mind, your body needs plenty of fresh water to prevent dehydration. So, drink purified water at least an interval of 1 hour throughout the day.

 

Foods You should avoid:

 

Canned vegetables with lots of added sodium. Canned fruit with heavy sugar syrup. Fried meats, fish, tofu etc.
Avoid any food containing sugar like cookies, cakes, ice cream etc.
You should avoid alcohol, any type of hard and soft drinks containing sugar, soda, carbon dioxide.
Avoid fast food and processed beef and bacon etc.

 

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

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