Yoga/Meditation

Module I

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 buttocks. 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.This position is called bajrasana.
1. 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)

2. Extended Hand Deep Breathing I
Practice Procedure:Sit in bajrasana. Clench both hands in front.
6 cycles. First- continuous 4 secs breathe-in by raising right hand upwards, 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. Then continuous 4 secs breathe-in by raising left hand upwards, 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. In this way 1 cycle has been completed. Repeat for 5 more times.
Do POSITIVE THINKING* 1 min at bajrasana.
3. Extended Hand Deep Breathing II
Practice Procedure: Sit in bajrasana. Fold your fingers and place the two hands facing each other in front.
10 cycles to be completed.First cycle- Continuous 4 secs breathe-in, by expanding both hands at both sides of the body, 1 sec pause at stretched position, continuous 8 secs breathe-out by returning to the starting position, 1 sec pause at the starting position. In this way 1 cycle has been completed.
After 10 cycles Do POSITIVE THINKING* for 1 min at bajrasana.
4. Extended Hand Deep Breathing III
Practice Procedure:Sit in bajrasana. At the starting position, of this pranayama, the back portion of forearms, should touch each other with fingers folded and placing both fists below the chin, with the arms touching the chest.
10 cycles. First cycle – by continuous 4 secs breathe-in, 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* for 1 min at bajrasana.
5. Bajrasana (Thunjderbolt) Deep Breathing
Practice Procedure: Sit in bajrasana. 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.
10 cycles. First cycle – 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 spend [4+1+8+1]14 secs. In this way we have to do 10 cycles.
Do POSITIVE THINKING* for 1 min at bajrasana. (total 200 secs)
6. Kapalbhati By Nose
Practice procedure: Sit in a comfortable meditation asana. The head and spine should be straight with the hands resting on the knees. Close the eyes and relax the whole body. Take a quick inhale, then exhale through both nostrils with a forceful contraction of the abdominal muscles. The following inhalation should take place passively by allowing the abdominal muscles to relax. Inhalation should be a spontaneous recoil, involving no effort.
2 sets (50 times at a stretch per set as described in our video). After each set 30 secs rest with closed eyes.
Contra-indication: This posture should not be practiced by those suffering from heart disease, high blood pressure, vertigo, epilepsy, stroke, hernia or gastric ulcer. It is not recommended during pregnancy.
7. 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: People suffering from acute emphysema, tachycardia, uncontrolled hypertension, heart palpitation, anginal discomfort, chest pain, pericarditis or coronary diseases, migraine headache due to physical strain should not do this exercise without medical advice.
8. Hasta Mudra (Hand Gesture) in front
Practice Procedure: Sit in bajrasana. Stretch both hands in front of your body, parallel to the ground. Move your open palm from your wrist as shown in the video.
10 cycles. At the starting position – both hands will stay parallel to the ground and parallel to each other with open palm facing downward. Then raise your both palms by continuous 4 secs breathe-in, 1 sec pause after raising both palms, then down your both palms with continuous 8 secs breathe-out and 1 sec pause at this position as depicted in the video. Thus one cycle completed.
After 10 cycle Do POSITIVE THINKING for 1 min at bajrasana. (total 200 secs)
9. Anindya’s Cat’s Stretch
Practice Procedure: Sit in bajrasana. Raise the buttocks and rest your body on your knees. Lean forward and place the hands flat on the floor beneath the shoulders with the fingers facing forward. Stretch the hand forward about 12 inches. The hands should be in line with the knees. 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 upper body 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 pranayama is bajrasana with stretched hands touching the ground. There are three factors in doing this procedure. First – the chest will touch the ground, second – both hands will be straight by raising the upper body with looking up, third – 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. breath-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. breath-hold 1 sec at the starting position.
This is one cycle.
After each set – Do POSITIVE THINKING* for 1 min at Bajrasana with closed eyes. (total 400 secs)
10. Suryaveda Pranayama(Vitality Stimulating Breath)
Practice Procedure: Assume a comfortable meditation posture. Place the hands on the knees. Close the eyes and relax the whole body. When the body is comfortable and still watch the breath until it spontaneously becomes slow and deep. Close the left nostril with the ring finger and inhale slowly and deeply through the right nostril, then close both nostrils holding breath for 6 secs. Exhale gently for 8 secs through left nostril closing the right nostril.
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)
Contra-indications: People suffering from heart disease, hyper tension, epilepsy, peptic ulcer should not practice this pranayama. Never practice suryaveda pranayama after eating a full meal, as it will interfere with the natural flow of energy association with digestion.
Note: The sanskrit word surya means Sun which refers to pingola nadi while Veda means to pierce or awaken. Thus suryaveda means to pierces or purify pingola nadi.
11. 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).
12. Nadi Sodhan Pranayama (Alternate Nostril Breathing)
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(with respiratory efficiency) through right nostril with pressing the left nostril with ring finger and hold the breath after closing the right nostril with thumb, after holding the breath after closing the right nostril with thumb, then exhale the air through the left nostril slowly.
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.

Module II

Anindya Meditation
Practice Procedure:Practice this meditation procedure following the commentary and demonstration thoroughly and carefully from beginning to end for single time.

Module III

Mudra
Practice Procedure:Practice this mudra following the commentary and demonstration thoroughly and carefully from beginning to end for single time.
            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 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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