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.
Ardha kurmasana(Half Tortoise Pose)
Practice Procedure: Sit in a kneeling posture with your toes flat on the ground and your hips resting in between the space created by the heels. The knees should remain together as in the bajrasana or the thunder pose. Now stretch your hands upwards in the posture of wishing someone by joining both your palms together. Both the arms should remain in close contact with both the ears. Now bend forward and touch your forehead on the ground with the arms stretched forward and the abdomen and chest in close contact with the thigh. The hips should remain in close touch with the heels and should not be raised from the contact of the heels.
2 sets (30 secs per set). At the position of Ardha Kurmasana, 30 secs have to spent with normal breathing and 30 secs needed for rest at bajrasana. In this way another set have to do.
Pawan muktasana Deep Breathing(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 breath 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.
Paschimottanasana (Seated Forward Bend pose)
Practice Procedure: Sit on the floor with legs out stretched, feet together and hands on the knees. This is the starting position. Relax the whole body. Raise both hands and slowly bend forward. Try to grasp the big toes with the fingers and thumb. If this is impossible, hold the heels, ankles or any part of the leg that can be reached comfortably. Move slowly without forcing or jerking. Hold the position for few seconds. Relax the back and leg muscles, allowing them to gently stretch. Keeping the legs straight and utilizing the arm muscles, not the back muscles, begin to bend the elbows and gently bring the trunk down towards the legs, maintaining a firm grip on the toes, feet or legs.
2 sets (30 secs per set). After each set, 30 secs rest at lying on your back. At the position of Paschimottanasana, 30 secs have to spent with normal breathing and 30 secs needed for rest. In this way another set have to do.
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).
Sahaj Pranayama No1
Practice Procedure: 2 sets (5 times each set). In each set – at first 4 secs breathe-in by raising both hands, 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.
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. (360 secs)
Contra-indication: One should not practice this asana if suffering from rheumatic heart disease, ventricular tachycardia, hypertension, myocardial infraction and ischaemic heart disease.
Awareness: On the stretch in the legs, the muscular effort in the back and abdomen and synchronizing the movement with the breath.
Benefits: This asana strengthens the abdominal muscles and massages the organs. It strengthens the digestive system, lower back, pelvic and perineal muscles and helps correct prolapse.
Practice Procedure: Stand erect with your feet together. Lift your hands upward so that they remain in close contact with your ears. Now bend forward to touch the thumbs of your toes. Now try to grasp your heels by bending your arms backwards, flexing them from the elbows. Touch your forehead, abdomen and chest with your legs. Keep your legs straight and the knees must not bend. The respiration must remain normal.
2 sets. 30 secs per set. At the position of PADAHASTASANA , full set 30 secs with normal breathing and 30 secs needed for rest at standing Attention position. In this way the second set have to be done.
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.
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. 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 at bajrasana 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.
Salavasana 3 types
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 right leg is raised gradually and rigidly straight up from the ground as much as possible while the other leg remains flat rested on the ground. Then bring down the right leg and raise the left leg similarly. After left leg, raise both legs and repeat the same procedure.
2 sets (90 secs per set). After each set 90 secs rest at lying on your chest. In each set – after raising right leg 30 secs have to stay with normal breathing, in this way- 30 secs for left leg and 30 secs for both leg. So total 90 secs has been spent for each set. Then 90 secs rest. In this way another set have to do.
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).
Practice Procedure: Follow the meditation procedure as per the direction in the video at the same time and for single time only.
Practice Procedure: Follow the procedure as per the direction in the video.
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.