Anindya Yoga Meditation

Anulom Vilom (Alternate Nostril Breathing)
Practice Procedure: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 both nostrils, 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 both nostrils. In this way 1 cycle has been completed. After 10 cycles Do POSITIVE THINKING* 1 min at sitting crossed legged position(i.e. Sitting Sukhasana)( (500 secs)
Extended Hand Deep Breathing I
Practice Procedure:6 cycles. First- continuous 4 secs breathe-in by raising right hand, 1 sec pause after raising that hand by the side of right ear, continuous 8 secs breathe-out by lowering that hand, 1 sec pause at starting point by the side of left hand. Then continuous 4 secs breathe-in by raising left hand, 1 sec pause after raising that hand by the side of left ear, continuous 8 secs breathe-out by lowering that hand, 1 secs pause at starting point by the side of right hand. In this way 1 cycle has been completed.
Do POSITIVE THINKING* 1 min at sitting crossed legged position(i.e. Sitting Sukhasana).
Extended Hand Deep Breathing II
Practice Procedure:10 cycles. Continuous 4 secs breathe-in by expanding both hands at both sides of the body, 1 sec pause after reaching of both hands at both sides of the body, continuous 8 secs breathe-out by returning of the both hands at the starting position, 1 sec pause at the starting position. In this way 1 cycle has been completed.
After 10 cycles Do POSITIVE THINKING* 1 min at sitting crossed legged position(i.e. Sitting Sukhasana).
Extended Hand Deep Breathing III
Practice Procedure:10 cycles. At the starting position of this pranayama, the back portion of forearm with making fist will touch each other, in front of chest and below the chin. Now by continuous 4 secs breathe-in the both hands will extend at the side of the body as depicted in the video; then 1 sec pause at the extended position ; then bring both hands back to the starting position with continuous 8 secs breathe-out as depicted in the video until the back portion of both forearms will touch each other, then 1 sec pause at the starting position. In this way 1 cycle has been completed.
After 10 cycles Do POSITIVE THINKING* 1 min at sitting crossed legged position(i.e. Sitting Sukhasana).
Bajrasana (Thunjderbolt) Deep Breathing
Practice Procedure:10 cycles. 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.
Do POSITIVE THINKING* 1 min at sitting crossed legged position(i.e. Sitting Sukhasana). (200 secs)
Kapalbhati By Nose
Practice Procedure:2 sets(50 times at a stretch per set as described in our video). After each set 30 secs rest and Do POSITIVE THINKING* at sitting crossed legged position(i.e. Sitting Sukhasana).(160 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 and Do POSITIVE THINKING* at sitting crossed legged position(i.e. Sitting Sukhasana).(160 secs)
Hasta Mudra (Hand Gesture) in front
Practice Procedure:10 cycles. At the starting position – both hands will stay with parallel to the ground and parallel to each other with open palm facing downward. Then raise your both palms by continuous 4 secs breathe-in, 1 sec pause after raising both palms, then down your both palms with continuous 8 secs breathe-out and 1 sec pause at this position as depicted in the video. Thus one cycle completed.
After 10 cycles Do POSITIVE THINKING* 1 min at sitting crossed legged position(i.e. Sitting Sukhasana). (200 secs)
Hasta Mudra (Hand Gesture) at side
Practice Procedure:10 cycles. At the starting position – both hands will stay with parallel to the ground at the side of our body with open palm facing downward. Then raise your both palms by continuous 4 secs breathe-in, 1 sec pause after raising both palms, then down your both palms with continuous 8 secs breathe-out and 1 sec pause at this position as depicted in the video. Thus one cycle completed.
After 10 cycles Do POSITIVE THINKING* 1 min at sitting crossed legged position(i.e. Sitting Sukhasana). (200 secs)
Anindya’s Cat’s Stretch
Practice Procedure:2 sets(10 cycles per set). It is hatha yoga as well as western pranayama. The starting position of this pranayama is bajrasana with stretched hands touching the ground. Here is three parts for doing this procedure. First part – the chest will touch the ground, second part – both hands will be straight by raising the upper body with looking up, third part- the body will come back at the starting position.
Breathing procedures with movement:- i) ‘Puraka’ i.e. continuous 4 secs breathe-in with the movement for the first part, ii) ‘Kumbhaka’ i.e. breathe-hold 1 sec by touching the ground with chest as described in the first part, iii)’Rechaka’ i.e. continuous 8 secs breathe-out by the movement as described in second and third part. Iv) ‘Kumbhaka’ i.e. breathe-hold 1 sec at the starting position. This is one cycle.
After each set – Do POSITIVE THINKING* 1 min at Bajrasana with closed eyes. (400 secs)
Nadi Sodhan Pranayama (Alternate Nostril Breathing)
Practice Procedure:2 cycles alternately starting from each nostril. Cycle starting from right nostril:- After holding left nostril, 4 secs breathe-in by right nostril, 1 sec pause, 8 secs breathe-out by right nostril, 1 sec pause, then again 4 secs breathe-in by right nostril; holding both nostrils by 2 secs, 8 secs breathe-out by left nostril, 1 sec pause, then again 4 secs breathe-in by left nostril; holding both nostril by 2 secs, then 8 secs breathe-out by right nostril, then 1 sec pause. This is one cycle starting from right nostril. (44 secs)
Cycle starting from left nostril:- After holding right nostril, 4 secs breathe-in by left nostril, 1 sec pause, 8 secs breathe-out by left nostril, 1 sec pause, then again 4 secs breathe-in by left nostril; holding both nostrils by 2 sec, 8 secs breathe-out by right nostril, 1 sec pause, then again 4 secs breathe-in by right nostril; holding both nostrils by 2 secs, then 8 secs breathe-out by left nostril, then 1 sec pause. This is one cycle starting from left nostril. (44 secs)
In this way total 2 cycles alternately starting from each nostril have to be done.
Module II
Power Yoga
Practice Procedure:Follow the power yoga procedure of this module as per the direction in the video and for single time only. Total time of this procedure is 3 min 28 secs i.e. 208 secs.
Do sabasana(i.e lying at your back with relaxed body – mind and closed eyes.) for 2 minutes before starting Module3[Anindya Meditation Procedure].
Module III
Anindya Meditation
Practice Procedure:Practice this meditation procedure following the commentary and demonstration thoroughly and carefully from beginning to end for single time.
            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.  IT IS ADVISED TO PRACTICE ON A REASONABLY EMPTY STOMACH OR AT LEAST 2-3 HOURS AFTER YOUR LAST 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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Our yoga trainer Anindya Kumar Das, started yoga Training in 1968 from

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