Yoga-Meditation

In this program you will get the complete picture of the process of yoga-meditation. Talking about yoga-meditation, the first question that comes to most people’s mind is, Why should I practice Yoga-Meditation? How will that benefit me?
Let us first understand what Yoga-meditation is. Yoga routines incorporate a series of physical postures or Asana inducing both bodily and mental wellbeing. It is not just an exercise routine. Yoga is an ancient philosophy that advocates pure consciousness as the ultimate reality, superimposed by duality of mind and body (Purusha and Prakrity) . Yoga helps to balance the nonphysical mind and the physical body, taking the individual self or spirit closer to universal life force, emanating from the supreme self. The significance of yoga is not in exercise, but in meditation, leading to self realisation. Meditation requires stringent self discipline, concentration and controlled breathing techniques. All this is possible when one is in a reasonable state of health. This is what yoga postures bring about. The best sequence for this purpose is to start with a simple warm up yoga exercise. This will increase blood flow, into the working muscles, to facilitate improved performance and reduce the risk of injury.
Yoga exercises are known to increase body flexibility and yoga-meditation treats the mind and the body as an inseparable entity.
Yoga postures increase lubrication of joints, ligaments and tendons and within a short period of commencing the postures, you will have increased dexterity and decreased anxiety.
The gentle movement of varying postures massage the internal organs, increasing their efficiency and it has been proved that certain specific body positions open the energy channels and psychic centres.
Yoga exercises ensure optimum blood supply all over the body. This helps to flush out toxins from remote areas and provide nourishment to vital organs, leading to delayed aging and a remarkable zest for life.
Yoga is an excellent way of toning muscles. Muscles that have been weak and flabby, when stimulated repeatedly shed excess fat and flaccidity. During Gym type exercise, breathing accelerate the overall metabolic speed, oxygen consumption rises and the body gets hot. Whereas when yoga asana or postures are performed, respiration and metabolic rates slow down, body temperature drops. In addition, the slow movements in the posture formation has beneficial effect on glands and internal organs and the scientists are more and more noticing prominent alteration in electrochemical activity in the nervous system
In modern stressful society our body and mind both constantly harbour tension, stress and depression. Chronic stress situation creates energy blockage or knots. A well chosen set of yoga postures, combined with some key breathing techniques and mindful meditation, awakens the evolutionary energy or Kundalini Shakti, dormant in each individual.
Yoga-meditation gives out a clear message of keeping the body fit in its prime condition. Since primitive time, yoga practitioners felt a deep yearning to come out of the bondage, whereby the material body conjures up an elusive ego feeling. Pride, hatred, jealousy and anger create confusion and stress. People embark on yoga-meditation for various reasons, like: It makes them feel good, some feel it will diminish stress or pain, others may believe it will help them to get through a crisis or some acute medical issue.
The main aim of meditation is to harness the thought process and to activate pure knowledge leading to wisdom and logical intuition. Hence take charge of your good health, before unforeseen circumstances take away that option.

Let us start the daily routine with a short warm up exercise.

Warm Up Exercise

Warm up
Next, let us go through different postures and movements with emphasis on different parts of the body.
Trikonasana

Trikonasana
Salavasan

Salavasan
Ardha Supta Bajrasana

Ardha Supta Bajrasana
Spinal Twisting Deep Breathing

Spinal Twisting Deep Breathing
Now is the time to do some voluntary breathing exercises or Pranayama.
Anulom Vilom (Alternate Nostril Breathing)
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 both nostrils, 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 both nostrils. In this way 1 cycle has been completed. After 10 cycles Do POSITIVE THINKING* 1 min at sitting crossed legged position(i.e. Sitting Sukhasana)( (500 secs)
Extended Hand Deep Breathing I
Practice Procedure:6 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 secs pause at starting point by the side of right hand. In this way 1 cycle has been completed.
Do POSITIVE THINKING* 1 min at sitting crossed legged position(i.e. Sitting Sukhasana).
Extended Hand Deep Breathing II
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 hands 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 cycles Do POSITIVE THINKING* 1 min at sitting crossed legged position(i.e. Sitting Sukhasana).
Kapalbhati By Nose
Practice Procedure:2 sets(50 times at a stretch per set as described in our video). After each set 30 secs rest and Do POSITIVE THINKING* at sitting crossed legged position(i.e. Sitting Sukhasana).(160 secs)
Kapalbhati By Mouth
Practice Procedure:2 sets(50 times at a stretch per set as described in our video). After each set 30 secs rest and Do POSITIVE THINKING* at sitting crossed legged position(i.e. Sitting Sukhasana).(160 secs)
Cat’s Stretch
Practice Procedure:2 sets(10 cycles per set). It is hatha yoga as well as western pranayama. The starting position of this pranayama 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 – both hands will be straight by raising the upper body with looking up, third part- the body will come back at the starting position.
Breathing procedures with movement:- i) ‘Puraka’ i.e. continuous 4 secs breathe-in with the movement for the first part, ii) ‘Kumbhaka’ i.e. breathe-hold 1 sec by touching the ground with chest as described in the first part, iii)’Rechaka’ i.e. continuous 8 secs breathe-out by the movement as described in second and third part. Iv) ‘Kumbhaka’ i.e. breathe-hold 1 sec at the starting position. This is one cycle.
After each set – Do POSITIVE THINKING* 1 min at Bajrasana with closed eyes. (400 secs)
Nadi Sodhan Pranayama (Alternate Nostril Breathing)
Practice Procedure:2 cycles alternately starting from each nostril. 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 nostril 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 sec, 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)
In this way total 2 cycles alternately starting from each nostril have to be done.
Finally You Have To Do Yoga Meditation
Anindya Meditation
Practice Procedure:Practice this meditation procedure following the commentary and demonstration thoroughly and carefully from beginning to end for single time.
            Notes:
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 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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