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, feets or legs.
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.
Janusirasana (Head To Knee Pose)
Practice Procedure: Sit with your legs outstretched. Now fold your left leg from the knee and touch the groins of the right leg in such a way that the soles of the left feet remains touching the side of the right thigh. Now catch the thumb of the outstretched right leg and lower your head in such a way that the forehead touches the knee of the outstretched leg. Repeat the same posture with the left leg outstretched. The respiration will remain normal.
2 sets (60 secs each set i.e. Alternately do this posture(asana) by bending each leg up to 30 secs with normal breathing). After each set, 1 min rest at lying on your back with closed eyes.(240 secs).
Sarbangasan (Shoulder Stand Posture)
Practice Procedure: Lie flat on the back on the ground. Now raise the straightened legs upward with levering action by both palms holding from either side of the body. Use this levering action of the arms from both sides so as to make the body from shoulder up to toes propped-up vertically in one straight line with the bent head rested on the ground while the chin should be touching the chest and eyes will keep gazing upward to the pointed toes.
2 sets (60 secs per set). At sarbangasana with full stretched body as depicted in the video, have to stay 60 secs with normal breathing. This is one set. After each set 1 min rest at lying on your back. (240 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)
Trikonasana (Triangle Pose)
Practice Procedure: Stand erect with the feet more than shoulder width apart. Turn the right foot to the right side. Stretch the arms sideways and raise them to shoulder level so that they are in one straight line. Bend to the right, taking care not to bring the body forward. Simultaneously bend the right knee slightly. Place the right hand on the right foot, keeping the two arms in line with each other. Turn the left palm forward. Look up at the left hand in the final position. Return to the upright position with the arms in a straight line. Repeat on the other side, bending the left knee slightly.
2 sets(30 sec each way i.e. 60 sec per set). At the position of Trikonasana on one side, 30 secs have to spent with normal breathing , then without rest-30 sec have to spent on another side with normal breathing. In this way 1 set has been completed. After 1 set, 1 min rest at standing Attention position. In this way another set have to do.(240 secs).
Practice Procedure: Sit in bajrasana. Raise the buttocks and stand on the knees. Lean forward and place the hands flat on the floor beneath the shoulders with the fingers facing forward. The hands should be in line with the knees, the arms and thighs should be perpendicular to the floor. The knees may be slightly separated so that they are well aligned under the hips. This is starting position. Inhale while raising the head and depressing the spine so that the back becomes concave.
2 sets (10 cycles per set). It is hatha yoga as well as western pranayama. The starting position of this asana 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 – the both hands will be straight by raising the upper body with looking up, third part- the body will come back at the starting position.
Anulom Vilom (Alternate Nostril Breathing)
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.
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 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)
Suryaveda Prnayama (Right Nostril Breathing)
Practice Procedure: 2 sets(8 cycles per set). Assuming-6 secs breathe-in by right nostril, 6 secs pause by holding both nostrils and 8 secs breathe-out by left nostril. Thus one cycle completed. In this way, you have to do 10 cycles in one set. After each set, 30 secs rest at sitting position by crossed legs (i.e. Sitting sukhasana) with closed eyes. (380 secs)
Practice Procedure: Sit in sukhasana. Slowly raise your concentration level at swadisthan chakra i.e. genital region in sacrum. Close your right nostril with your right thumb and inhale deeply through your left nostril and breathe out through left nostril. Breathe in through your left nostril, then close your both nostrils and breathe out through right nostril. Then inhale through right nostril and close your both nostrils and exhale through left nostril. Then relax in sukhasana.
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.
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.