Extended Hand Deep Breathing No 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 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)(200 secs)
Pabanmuktasan (Wind reliving 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(90 secs per set). With breathe-out right leg have to bend and after holding right knee- 30 secs have to stay with normal breathing. Then with breathe-in – right leg will be stretched and with breathe-out – left leg have to bend and after holding left knee-30 secs have to stay with normal breathing. Then with breathe-in -left leg will be stretched and with breathe-out – both legs have to bend and after holding both knees-30 secs have to stay with normal breathing. Then with breathe-in – both legs will be stretched and have to take rest at lying on your back for 90 secs.[30 secs for right leg+30 secs for left leg+30 secs for both legs].(360 secs)
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)
Utthita Padasan (Elevated Lotus Pose) 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)
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).
Sahaj Pranayam No 1
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.(540 secs)
Suryaved Pranayama (Breathing Technique)
Practice Procedure: 2 sets (10 cycles per set) – As depicted in the video, continuously 4 secs breathe-in by bending both leg, 2 secs pause by holding both knees after bending the both legs, continuously 8 secs breathe-out by stretching both legs, 2 secs pause after stretching the both legs. This is one cycle. In this way you have to do 10 cycles at a stretch for 1 set. After each set 1 minute rest at Savasana on back. [440 secs]
Yoga Mudra With Breathe Out
Practice Procedure: Sit on the ground with legs stretched right in front. Now place your left feet on the right thigh by bending the legs at the knee and place your right feet on the left thigh in the similar fashion. This is padmasana posture. Upon sitting in this posture you will find that the heels of both your feet are very near to your lower abdomen. Now place both your plams on the heels in such a way that the palms remain fully open and turned towards the stomach and the obverse side remains in contact with the heel. Sit with your spine erect and now bend forward whilst exhaling and touch the forehead on the ground. The palms must remain in close contact with the body.
2 sets (10 cycles per set). After breathe-in at sitting sukhasana with holding both hands behind the waist as shown in the video: continuous 6 secs breathe-out with forward bending, 6 secs breathe hold by touching the ground with forehead, continuous 6 secs breathe-in when raising the upper body up to sitting sukhasana. 2 secs hold before breathe-out. Thus 1 cycle completed by 20 secs. After 10 cycles i.e. one set, 1 min rest at sitting sukhasana with closed eyes.(520 secs)
Singhasana (Lion Pose)
Practice Procedure: Sit on flat ground with the thighs together, knees folded so that the lower half of the legs remain close on either side of the thighs on feet spread outwards, the arms stretched in front holding the knees rested on the ground close to each other and head bent down allowing the chin to touch the chest. Simultaneously stick out the tongue in the manner of a lion positioning itself for roaring.
2 sets(10 cycles per set). 4 secs continuous breathe-in by raising both shoulders with backward movement, 2 secs pause at this position, 12 secs breathe-out by sticking out tongue with continuous sound at this position, 2 secs pause by returning to the starting position before next breathe-in. By sticking out tongue with continuous bold sound, you can stimulate your larynx, tonsil, thyroid, parathyroid, vocal chord and so on and do positive thinking about healing of these said organs at the time of practicing sinhasana. This is one cycle. In this way you have to do 10 cycles at a stretch for one set. After each set , 1 min rest at bajrasana with closed eyes.(520 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.
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. 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.
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 sec with normal breathing . This is one set. After each set, 30 sec rest at bajrasana with closed eyes.(120 secs)
Bhujangasana Rolling(Cobra Pose)
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 (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 palm and feet will touch together by stretching the whole body as depicted in the video [120 secs].
Nadi Sodhan Pranayama
Practice Procedure: 2 cycles alternately starting from each nostril (Total 44*4=176 secs)
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)
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)
Practice Procedure: Follow the meditation as directed 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 : Whole grains are healthier. So brown rice, whole wheat toast, oats or walnut-flax seed oatmeal etc can be consumed.
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:
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.