EXTENDED HAND DEEP BREATHING
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 hand 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 forearm 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)
Pawan muktasana Deep Breathing No 1 (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 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 (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.
Utthita Padasan 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.
Sarbangasan (Shoulder Stand Posture)
Practice Procedure: Lie flat on the back on the ground. Now raise the straightened legs upward with levering action by both palms holding from either side of the body. Use this levering action of the arms from both sides so as to make the body from shoulder up to toes propped-up vertically in one straight line with the bent head rested on the ground while the chin should be touching the chest and eyes will keep gazing upward to the pointed toes.
2 sets(60 secs per set). At sarbangasana with full stretched body as depicted in the video, have to stay 60 secs with normal breathing. This is one set. After each set 1 min rest at lying on your back. (240 secs)
Practice Procedure: 2 sets(30 secs per set). At the time of sahaj gokhilasana, 30 secs will be spent with normal breathing. After each set, 30 secs rest at lying on your back. (120 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: 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. Push the hip 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.
Ustrasana 2 sets (30 secs per set). At ustrasana by grabing the ankle joint with both hands 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)
Practice Procedure: Suryaveda pranayama 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 leg(i.e. Sitting sukhasana) with closed eyes.(380 secs)
Dhanurasan (Bow Pose)
Practice Procedure: Lie flat on the stomach with the legs and feet together, and the arms and hands beside the body. Bend the knees and bring the heels close to the buttocks. Grasp the ankles with the hands. Keep the knees and thighs firmly on the floor and the arms straight throughout the practice. Place the the chin on the floor. This is starting position. Tense the legs and push the feet backward while raising the head and chest as high as possible from the floor without straining. Use the backward movement of the legs to assist the raising of the body, allowing the back muscles to remain passive. In the final position the head is tilted back. Hold the final position for as long as is comfortable. Slowly lower the chest and head to the ground by releasing the legs.
2 sets(30 secs per set). 30 secs will be spent at the time of practicing dhanurasana by raising the whole body and staying at the abdominal region with normal breathing, as depicted in the video. This is one set. After each set, 30 secs rest at lying on chest. (120 secs)
Practice Procedure: 2 sets (15 times per set) – You have to spent 2 secs (Assuming 1 sec for breathe-in and 1 sec for breathe-out) for each rolling on abdomen as depicted in the video. In this way, you have to do 15 times at a stretch. This is one set. After each set, 30 secs rest at “Jasthi Asana” on chest by touching the forehead on the ground where both palms and feet will touch together by stretching the whole body as depicted in the video [120 secs].
Janusirasana (Head to Knee Pose)
Practice Procedure: Sit with your legs outstretched. Now fold your left leg from the knee and touch the groins of the right leg in such a way that the soles of the left feet remains touching the side of the right thigh. Now catch the thumb of the outstretched right leg and lower your head in such a way that the forehead touches the knee of the outstretched leg. Repeat the same posture with the left leg outstretched. The respiration will remain normal.
2 sets (60 secs each set i.e. Alternately do this posture(asana) by bending each leg up to 30 secs with normal breathing). After each set, 1 min rest at lying on your back with closed eyes.(240 secs).
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)
Practice Procedure: Follow the procedure as per the direction in the video.
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.
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.
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.
A healthy diet is essential for long life and the avoidance of many life threatening health conditions and diseases. When you eat healthy food you feel energized . This energy extends to the old age, keeping you vibrant and healthy even as you age.
A healthy diet plan is also essential to keep fit. A good balance between exercise and food intake is important, as this helps to maintain muscle strength and a healthy body weight. A balanced diet can help you maintain your proper body weight and decrease your risk of many diet-related chronic diseases, such as cardiovascular disease, type 2 diabetes and some cancers. A wide variety of foods is important for good health. Different minerals are important nutrients in our diets.
Foods you can eat:
Grains : Oatmeal, Corn Bread, White or Brown rice, rice cake etc.
Fruits: Fruits are rich in fiber and vitamins and free of fats and cholesterol. Eat varieties of fruits such as apple, banana, strawberries, lemons, papaya, Dates, Ripened mango, Pears, Cucumber,cantaloupe, oranges, grapefruit, watermelon, chard, collard greens, raspberries, peppermint leaves, asparagus, funnel bulb, pineapple etc.
Vegetables: Contain fiber and many nutrients . As vegetables are very low in calorie, can be eaten in large amount . Varieties of vegetables should be eaten such as- Broccoli, Artichoke, Baby corn, Beans (green, wax, Italian), Cabbage (green, bokchoy, Chinese), Cauliflower , Mushroom, tomato, bell peppers, lady’s finger, bottle gourd etc.
Leaves: Leaves are source of minerals and dietary fiber. Leaves are very low in calorie. Spinach, celery leaves, curry leaves, lettuce etc can be eaten in large amount.
Meat: Meat is one of the main source of animal protein which contains essential amino acids (not easily available in non animal protein). Some meat contain higher amounts of fat, saturated fat and some cholesterol. So to avoid these fats eat skinless chicken or turkey, Cornish hen, special cuts of beef or pork which contains fat in lesser amount.
Fish: Fish is another source of animal protein. Cold water fishes are rich in Omega-3 fatty acids and other nutrients. You should eat fish preferably fatty fish like salmon, halibut and cod etc.
Egg: Eggs are one of the most nutritious food . The yolk is the most nutritious and healthiest part but it contains cholesterol also. If you want to avoid it then you can eat egg white.
For Vegetarians: Soybeans, Tofu, Pinto beans, Red/White beans, Navy beans, Lima beans etc are source of protein.
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.
Canned vegetables with lots of added sodium. Canned fruit with heavy sugar syrup. Fried meats, fish, tofu etc.
Avoid any food containing sugar like cookies, cakes, ice cream 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.