Solution to Sprain

Sitali Pranayama
Practice Procedure:2 sets(10 cycles per set). 8 secs breathe-in by folded tongue, 4 secs breathe-hold by swallowing it, 10 secs breathe-out by both nostrils and 2 secs hold before breathe-in. Thus 1 cycle completed by 24 secs. After 10 cycle 1 min rest at sitting sukhasana with closed eyes.(600 secs)
Paban Muktasana Deep Breathing No 1
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.
2 sets (5 times right leg and 5 times left leg alternately in each set). After each set, 30 secs rest at lying on your back. In each set 4 secs breathe-in by bending one leg, 4 secs breathe hold by holding that knee and 8 secs breathe out with stretching that leg. So by movement of one leg 16 secs has been spent. In this way another leg has to be performed. (220 secs)
Chandraveda Pranayama
Practice Procedure:2 sets (5 cycles per set). First we have to inhale by left nostril up to 6 secs, then 4 secs breathe hold, then 8 secs breathe-out by right nostril, then 2 secs is needed for changing the nostril. Then again we have to inhale by left nostril and continue. So for 1 cycle, we have to spent [6+4+8+2] 20 secs. After each set, 30 secs rest with closed eyes.(260 secs).
Sahaj Pranayama No1
Practice Procedure: 2 sets (5 times each set). In each set – at first 4 secs breathe in by raising both hand , 1 sec pause by touching the ground behind head, then 8 secs breathe-out with putting the hand 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)
Upabistha Pabanmuktasan (Open Wind relieving pose)

Practice Procedure:Sit in the squatting position with the buttocks just above the floor. Hold elbow of opposite hands and place your chin on the join of the both knees.
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(asan), 30 secs rest at back on lying position. In this way another set have to do.(120 secs).

Lying Sukhasana
Practice Procedure:2 sets(30 secs per set). After raising hip, 30 secs have to spent at this position with normal breathing. After each set 30 secs rest at lying on your back.(120 secs)
Pabanmuktasana
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 knee-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)
Spinal Twisting Deep Breathing
Practice Procedure:Lie on your back and stretch your hands. Bend the knees and place the soles of both feet flat on the floor, directly in front of the buttocks. Keep the knees and feet together throughout the practice. Breathe in and while breathing out, slowly lower the legs to the right, trying to bring the knees down to the floor. The feet should remain in contract with each other, although the left foot will move slightly off the floor. At the same time, gently turn the head and neck in the opposite direction to the legs. This will give a uniform twisting stretch to the entire spine. Hold the breath in the final position while mentally counting three seconds. While breathing in, raise both legs to the upright position. Keep the shoulders and elbows on the floor throughout.
2 sets (10 cycles per set). At starting position of spinal twisting deep breathing – with continuous breathe out up to 8 secs, when head will touch the ground on one side, both knee will touch the ground on another side.Here 2 secs will be paused . And with continuous breathe in up to 4 secs – both knees and head will back at starting position. Here 2 secs will be paused. In this way – 1 cycle has been completed by 16 secs. Then after 10 cycles -1 set will be completed. After each set – 1 min rest at lying on your back.(440 secs).
Narisodhan Pranayama
Practice Procedure:2 cycles alternately starting from each nostril (Total 44*4=176 secs)
Salavasana (Locust pose)
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 both legs are raised gradually and rigidly straight up from the ground as much as possible.
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)
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)
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)

Muladhara Chakra
Practice Procedure:Follow the meditation procedure as per the direction in the video at the same time and for single time only.
Anahata 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.  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 posture(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.

Foods you can eat:

Grains : Oatmeal, Corn Bread, White or Brown rice, rice cake etc.
Fruits: Apple, Banana, Dates, Melon, Papaya, Ripened mango, Pears, Cucumber, Strawberries, Avocados etc.
Vegetables: Baked potato, carrot and beet root, Zucchinis, Broccoli, Peas, Artichokes, Cabbage, Green beans etc.
Leaves: Spinach, celery leaves, curry leaves.
Meat/Fish/Egg: Skinless Chicken, Salmon or low fat fish, Egg Whites or egg substitute, Steak.
For Vegetarians: Soybeans, Tofu, Pinto beans, Red/White beans, Navy beans, Lima beans etc.
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:

Avoid fruits from citrus family such as orange, grape, cranberries and fruit juices.
Avoid raw tomatoes, onion, cabbage, radish, pepper 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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