Bajrasana Deep Breathing(Thunder Bolt Pose)
Practice Procedure: Kneel on the floor with the knees close together. Bring the big toes together and separate the heels. Lower the buttocks onto the inside surface of the feet with the heels touching the sides of the hips. Place the hands on the knees, palms down. The back and head should be straight but not tense. Avoid excessive backward arching of the spine. Close the eyes, relax the arms and the whole body. Breathe normally and fix the attention on the flow of air passing in and out of the nostrils.
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.
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 secs. [30 secs for right leg+30 secs for left leg+30 secs for both legs] (360 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.
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)
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 the 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)
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.
Practice Procedure: Lie with face down on flat ground resting on the abdomen, chest and chin, arms straightened and placed under either side of the body. With palms down right leg is raised gradually and rigidly straight up from the ground as much as possible while the other leg remains flat rested on the ground. Then bring down the right leg and raise the left leg similarly. After left leg, raise both legs and repeat the same procedure.
2 sets (90 secs per set). After each set 90 secs rest at lying on your chest. In each set – after raising right leg 30 secs have to stay with normal breathing, in this way- 30 secs for left leg and 30 secs for both leg. So total 90 secs has been spent for each set. Then 90 secs rest. In this way another set have to do.
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)
Practice Procedure: Stand erect with your feet together. Lift your hands upward so that they remain in close contact with your ears. Now bend forward to touch the thumbs of your toes. Now try to grasp your heels by bending your arms backwards, flexing them from the elbows. Touch your forehead, abdomen and chest with your legs. Keep your legs straight and the knees must not bend. The respiration must remain normal.
2 sets (30 secs per set). At the position of PADAHASTASANA 30 secs have to spent with normal breathing and 30 secs needed for rest at standing attention position. In this way another set have to do. (120 secs)
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.(120 secs)
Practice Procedure:The yoga mudra should begin by sitting in padmasana. Take hold of one wrist behind the back. Close the eyes and relax the whole body. Inhale slowly and then exhale slowly while bending forward from the hips. Synchronize the movement with the breath, so that the forehead just touches the floor as the air is fully expelled from the lungs.
2 sets (10 times per set). At each time we have to spent 6 secs for breathe out, 6 secs for holding or pause and 6 secs for breathe in i.e. 18 secs each time. After each set, 1 min rest at Padmasana.(480 secs)
Benefits: The practice massages the abdominal organs and stretches the back, contributing to good general health. It is an excellent preparatory practice for meditation, engendering a sense of relaxation. It relives anger and tension, inducing tranquility.
Contra-indication: People suffering from sciatica, high blood pressure, pelvic inflammatory disease or any other serious abdominal ailment should avoid this practice.
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)
Practice Procedure:Follow the meditation procedure as per the direction in the video and for single time only.
Practice Procedure:Follow the procedure as per the direction in the video.
- 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.
Foods you can eat:
Foods You should avoid: