Power Yoga

Standing Deep Breathing
Practice Procedure:2 sets (10 cycles per set) – From Starting position, 4 secs breathe-in with raising the body, 1 sec pause at standing position, 8 secs breathe-out with forward bending, 1 sec pause at the starting position. In this way – one cycle has been completed. After 10 cycles i.e. 1 set – 30 secs rest at standing attention position with closed eyes. [340 secs]
Ardha Chandrasana Deep Breathing
Practice Procedure:2 sets (10 cycles per set) – From Starting position, 4 secs breathe-in with raising the body, 1 sec pause at standing position, 8 secs breathe-out with forward bending, 1 sec pause at the starting position. In this way – one cycle has been completed. After 10 cycles i.e. 1 set – 30 secs rest at standing attention position with closed eyes. [340 secs]
Tula Dandyasana
Practice Procedure:2 sets (30 secs each way) – By raising one leg with forward bending and staying at the balancing position as depicted in the video, you have to stay 30 secs with normal breathing at this position. In this way another time have to do by raising other leg up to 30 secs. This is one set by doing both sides. After each set, 1 minute rest at standing attention position with closed eyes. [240 secs]
Baddha Konasana
Practice Procedure:2 sets (30 secs per set) – At the position of baddha konasana 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 Savasana on back. [120 secs]
Pabanmuktasana Deep Breathing 1
Practice Procedure:2 sets (5 cycles per set) – As depicted in the video, continuously 4 secs breathe-in by bending right leg, 2 secs pause by holding right knee after bending the right leg, continuously 8 secs breathe-out by stretching right leg, 2 secs pause after stretching the right leg. In this way you have to do the deep breathing by left leg. This is one cycle. In this way you have to do 5 cycles at a stretch for 1 set. After each set 1 minute rest at Savasana on back. [440 secs]
Pabanmuktasana Deep Breathing 2
Practice Procedure:2 sets (10 cycles per set) – As depicted in the video, continuously 4 secs breathe-in by bending both legs, 2 sec pause by holding both knees after bending the both leg, continuously 8 secs breathe-out by stretching both leg, 2 secs pause after stretching the both legs. This is one cycle. In this way you have to do 10 cycles at a stretch for 1 set. After each set 1 minute rest at Savasana on back. [440 secs]
Uttitha padasana at 30 degree
Practice Procedure: 2 sets (30 secs per set) – After raising both legs at 30 degree related with the ground, you have to stay 30 secs with normal breathing at this position. This is one set. After each set, 30 secs rest at Savasana on back. [120 secs]
Pabanmuktasana Rolling
Practice Procedure:2 sets (15 times per set) – As depicted in the video, you have to spend 2 secs for breathe-in by touching the ground with back, and 2 secs for breathe-out by returning to starting position. This is one time. You have to do 15 times at a stretch for one set. After each set – 30 secs rest at Savasana on back. [180 secs]
Bhujangasana with stretched hand
Practice Procedure: 2 sets (30 secs per set) – First place your both palm on ground below your shoulder, then stretch your both hands by raising your upper body with looking up. Stay at this position with normal breathing. Then come back to the ground and stay at Jasthi Asana on chest by touching the forehead on the ground where both palm and feet will touch together by stretching the whole body as depicted in the video. This is one set. After each set, 30 secs rest at Savasana on chest.[120 secs]
Bhujangasana Rolling
Practice Procedure:2 sets (15 times per set) – You have to spent 2 secs (Assuming 1 sec for breathe-in and 1 sec for breathe-out) for each rolling on abdomen as depicted in the video. In this way, you have to do 15 times at a stretch. This is one set. After each set, 30 secs rest at Jasthi Asana on chest by touching the forehead on the ground where both palms and feet will touch together by stretching the whole body as depicted in the video. [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)
Module 1
Power Yoga
Practice Procedure:You have to practice this Power Yoga procedure by following the video with full concentration as depicted in the video.
Module 2
Power Yoga Part 1
Practice Procedure:You have to practice this Power Yoga procedure by following the video with full concentration as depicted in the video.
Power Yoga Part 2
Practice Procedure:You have to practice this Power Yoga procedure by following the video with full concentration as depicted in the video.
N.B.
1.  CONTINUE THIS COURSE ONCE A DAY, 5 DAYS A WEEK AND UPTO 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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