Solution to Coronary Artery Disease

1. Bajrasana Deep Breathing (Thunder Bolt Pose)

 

 

 

Practice Procedure: Be seated on the ground with legs folded double from the knee and together while the soles of the upturned feet should remain under the buttocks, heels jutting outward on either side. Folded knees should remain close together in the front. The torso should remain absolutely straight with spine kept erect. Both arms should be outstretched and palms placed on the corresponding knees, fingers pointing downward.

 

2 sets (10 cycles in each set). 4 secs breathe-in by raised shoulders with backward movement, 1 sec pause with raised shoulders, 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.

 

Contra-indication: One must not practice this posture if suffering from rheumatoid arthritis, osteoporosis, osteochondritis, neuritis, tendinitis, tenosynovitis and oesteomyelitis.

 

2. Pawan muktasana Deep Breathing No1 (Gas Release Pose)

 

 

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 am braced 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 (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.

 

3. Extended Hand Deep Breathing 1

 

 

Practice Procedure: 10 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 sec pause at starting point by the side of right hand. In this way 1 cycle has been completed. After 10 cycle 30 secs rest at bajrasana with closed eyes.(310 secs)

 

4. Lying Sukhasana

 

 

Practice Procedure: Lie flat on your back. Stretch your hands above your head and place your palms side by side. Fold your legs and your feet should touch the ground. Then raise your buttock as much as possible.

 

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)

 

5. Extended Hand Deep Breathing 2

 

 

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 hand at both sides of the body, continuous 8 secs breathe-out by return 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 cycle 30 secs rest at bajrasana with closed eyes.(170 secs)

 

6. Uttitha Padasana by stages

 

 

 

Practice Procedure: Lie flat on the ground with arms placed on either side of the body, legs fully straightened close to each other raised from the waist upward to 90 degree from the ground.

 

The first stage will be the down trend i.e. tends to down . In down trend – you have to stay your both legs -15 secs at 90 degree , then 30 secs at 60 degree , then 30 secs at 45 degree and then 15 secs at 30 degree. And the total procedures will be done by normal breathing. So, we have to spent 90 secs for down trend. After down trend – 90 [15+30+30+15] secs rest at lying on your back. Again you will do up trend i.e. tends to up . In up trend you have to stay your both legs -15 secs at 30 degree, then 30 secs at 45 degree , then 30 secs at 60 degree and then 15 secs at 90 degree. After up trend – 90 [15+30+30+15] secs rest at lying on your back. (360 secs)

 

Contra-indication: One should not practice this asana if suffering from rheumatic heart disease, ventricular tachycardia, hypertension.

 

7. 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 knees 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).

 

8. Extended Hand Deep Breathing 3

 

 

 

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 hand 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 cycle Do POSITIVE THINKING 1 min at sitting crossed legged position(i.e. Sitting Sukhasana)(200 secs)

 

9. 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)

 

10. Salavasana

 

 

Practice Procedure: 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)

 

11. Bhujangasana Deep Breathing

 

 

 

Practice Procedure: Lie flat on the stomach with the legs straight, feet together and the soles of the feet uppermost. Place the palms of the hands flat on the floor, below and slightly to the side of the shoulders, with the fingers together and pointing forward. Position the arms so that the elbows point backward and are close to the sides of the body. Rest the forehead on the floor and close the eyes. Relax the whole body, especially the lower back. Slowly raise the head. Gently tilt the head backward, so that the chin points forward and the back of the neck is compressed, then raise the neck and then the shoulders. Straightens the elbows, using the back muscles first, then the arm muscles to raise the trunk further and arch the back. In the final position, the pubic bone remains in contact with the floor and the navel is raised a maximum of 3 cm. If the navel is raised too high, the bend tends to be in the knees and not in the back. The arm may or may not be straight, this will depend on the flexibility of the back.

 

2 sets(10 cycles per set). 4 secs continuous breathe-in by raising the upper body, 1 sec hold at this position, 8 sec continuous breathe-out by lowering the body and 1 sec hold at the starting position as depicted in the video. This is one cycle. In this way- you have to do 10 cycles at a stretch for 1 set. After each set 1 min rest at lying position on chest.(400 secs)

 

12. 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).

 

13. Manipura Chakra

 

 

 

Practice Procedure: Follow the above procedure as per the direction in the video and for single time only.

 

14. Nadi Sodhan Pranayama

 

 

 

Practice Procedure: Sit in any meditative posture. Keep the spine in erect position with relax body and mind. Now slowly inhale the external air deeply through left nostril with pressing the right nostril with ring finger and hold the breath after closing the right nostril with thumb.

 

2 cycles alternately starting from each nostril (Total 44*4=176 secs).

 

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 nostrils 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 secs, 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)

 

15. Anulom Vilom (Alternate Nostril Breathing)

 

 

 

Practice Procedure: 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.

 

 

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)

 

 

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.  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.

Subscribe

Yoga Trainer

Our yoga trainer Anindya Kumar Das, started yoga Training in 1968 from

Read more
Loading...