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The
Program above is the very basic - rolling. At its conclusion
stay on your back and do bicycling with legs. Now do the Bow
Pose and rock back and forth like the pictures below.
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Now go to seated position. Sit on your heels. Raise to your knees, sit back on heels. Do this 3 times.
The Wind
relieving Pose:
1. Lie flat on the back in the shava-asana.
2. Inhale and bend the right knee and pull it close to the torso
with both hands while interlocking the fingers just below the knee.
Keep the left leg flat on the floor.
3. Hold the inhaled breath for a few seconds then exhale slowly
through the nostrils and lift the back, shoulders and head off the
floor and touch the knee with the forehead.
4. Hold the exhaled breath for a few seconds then slowly inhale
and return the back, shoulders and head to the floor. Remain holding
the knee.
5. Hold the inhaled breath for a few seconds then exhale while
bringing the right leg to the floor.
6. Lie flat on the back in the shava-asana for a few seconds
then repeat beginning with the left leg.
Comments: As
mentioned above, practicing the purvana-mukta-asana will help to
release gastrointestinal gas. It is also improves other
gastrointestinal problems like upset stomachs and constipation by
stimulating the abdominal region.
Durations/Repetitions:
Hold each of the four parts of this posture (corresponding with the
held breaths) for three to five seconds each. Repeat the
purvasa-mukta-asana three to five times on each side.
The Adept Pose
: Siddha - asana 
"Press
firmly the heel of the left foot against the perineum, and the right heel
above the genitals. With the chin pressing on the chest, one should
sit calmly, having restrained the senses, and gaze steadily on the
space between the
eyebrows.
This is called the Siddha-asana, the
opener of the door of freedom."
1. Begin in a
seated posture. Bend the left knee and grasp the left foot with both
hands and place the heel against the perineum and the sole of the foot
against the inside of the right thigh.
2. Exhale and
reach down and loop the forefinger of the right hand around the big
toe of the right foot and grasp the left foot with the left hand.
3. Bend the right knee, grasp the right foot with both hands and
place the outside edge of the right foot where the calf and thigh of
the left leg meet, right ankle over left ankle. The heel of the right
foot should line up approximately with the navel and be as close to
the pubic area as possible.
4. With palms up, place the hands on the knees, form a circle
with the thumb and forefinger and extend the remaining fingers
straight ahead.
Comments:
The siddha-asana is complicated to describe but is actually one
of the simpler sitting postures. It requires less flexibility of the
legs than the padma-asana yet it facilitates relaxation, concentration
and ultimately, meditation. Siddha-asana helps to establish an
equilibrium throughout the body/mind. It will also help stretch the
legs and pelvic area to the point where the padma-asana can be held
effortlessly. Either posture, by creating a firm foundation with the
legs locked in a crossed position and the spine held straight and
motionless, awakens the attention and helps cultivate concentration.
When concentration is highly focused and undistracted, meditation
follows.
Remain in seated
position and then move into the Camel.
The Camel Pose : Ushtra asana
1.
Sit up on the knees with the heels of the feet pressed against
the buttocks and the calves of the legs flat on the floor. 
2.
Reaching backward, grasp the left ankle with the left hand and
right ankle with the right hand.
3.
Inhale through the nostrils and lift the buttocks off the legs
arching the back and thrusting the abdomen forward and tilt the head
as far back as possible.
4.
Either hold the posture for the duration of the inhale breath
or breath gently through the nostrils while holding the posture.
5.
Exhale and return to the kneeling position.
Comments:
The ushtra-asana is a powerful posture for streatching the spine, back
muscles, shoulders and arms. It is best to practice it later in your
asana routine after most of the muscles are limber and and you have
worked the back and shoulders.
Durations/Repetitions:
Hold the posture for the duration of the inhaled breath. If you choose
to breath while holding the ushtra-asana, hold it for between thirty
seconds to one minute. Repeat the posture three times.
The Noble Pose : Ugra-asana
"Having
stretched the feet on the ground, like a stick, and having grasped the
toes of both feet with both hands, when one sits with the forehead
resting on the thighs, it is called Pascimo-tana-asana" (or ugra-asana).
This Pascimo-tana carries air from the front to the back part of the
body. It kindles gastric fire, reduces obesity and cures all diseases
of men."
1.
Sit on the floor with the legs together and extended straight
out in front. Keep the back straight, shoulders level and head
straight. Place the hands, palms down, flat on top of the thighs then
inhale deeply.
2.
Exhale and extend the arms straight out in front, parallel with
the floor with fingers pointed straight ahead and palms facing down.
3.
Inhale slowly while raising the arms over the head, keeping
them straight, and bending as far back as is comfortable. Tilt the
head back and look up at the hands.
4.
Exhale slowly bending forward at the waist and grasp the feet
with the hands. Bring the head as close to the knees as possible,
placing it on the knees if you can, keeping the legs straight. (If you
are unable to grasp the feet then grasp the ankles).
5.
Hold that position for the duration of the exhale breath.
6.
Inhale slowly and return to the seated position described in
step #1.
Comments:
When the ugra-asana is properly performed, all the vertabrae of the
spine and each muscle in the back is stretched. This type of
stretching is highly beneficial. Try it regularly for a week and you
will, without doubt, notice the benefits.
The
compression or contraction of the stomach followed by the release
increases blood flow to the abdominal region and tones the muscles.
Gas is release and sluggish digestion and/or constipation is improved.
The muscles in the calves and thighs get a good stretching, helping to
relieve fatigue and soreness in the lower extremities.
Durations/Repetitions:
Repeat this posture two or three times holding each repetition for the
duration of the exhaled breath and take at least three deep breaths
in-between each repetition. As you become more adept at doing the ugra-asana
you may begin breathing slowly through the nostrils while holding the
posture to increase its duration.
At the end or the
Noble Pose, pull one foot up to rest by the upper inner thigh (right
foot to left thigh) and reach forward and stretch.
Do the same with the left foot to the right thigh.
The
shoulder Stand : 
The
Sarvanga Asana
'Sarva'
means all and 'Anga' means body, so Sarvanga is the posture of the
whole body. Start by lying flat on your back and raising your legs all
the way over the shoulders. As the whole body
weight in this posture rests on the shoulders, you can
support your back and hips with your hands. It is a purifying, nourishing and
energizing asana beneficial to the whole body.
The Plow Pose : Hala - Asana
1.
Lie flat on the back in the shava-asana.
2.
Inhale through the nostrils. Place the palms face-down on the
floor. Keeping the hips on the floor, bend the knees and bring them up
toward the stomach while exhaling.
3.
Inhale, then while exhaling, raise the legs straight up
perpendicular to the floor. You may support your hips with your hands
or leave the arms flat on the floor, whichever is most comfortable.
4.
Exhale and continue to raise the legs over the head, bending at
the waist, lifting the back and buttocks until the toes touch the
floor directly in back of the head. Keep the feet together. If the
lower back is supported by the hands try returning the arms flat to
the floor with the palms facing down. If you are unable to comfortably
place the arms on the floor continue to support the lower back with
the hands.
5.
Keep the knees straight. Breath slowly through the nostrils and
hold the posture for several minutes. If you cannot touch the floor
with your toes hold them as close to the floor as possible and
continue to exert effort to lower them.
6.
Reverse the steps to return to the shava-asana.
Comments:
The benefits of this posture, like the sarvanga-asana, are numerous.
All of the muscles and ligaments in the calves and thighs are
stretched resulting in greater leg flexibility. People suffering from
leg cramps will find great relief from the hala-asana. Since the
abdominal area is contracted, blood compressed out of this area
releases toxins and when the contraction is released the area is
flooded with richly oxygenated blood. The contraction also helps to
relieve gas and stimulates a sluggish digestive system. Similar
effects take place as the neck and chest area is compressed effecting
the throat, thyroid, parathyroid and lungs. Upper and lower back pain
or discomfort is relieved due to the forward stretching of the spine.
It is highly recommended that this posture be accompanied by the
sarvanga-asana. In fact, many of the benefits of the sarvanga-asana
apply to the hala-asana as well with the added benefits detailed
above. The hala-asana is an excellent morning posture although some
might find it more difficult then. During sleep the spine can become
somewhat compressed resulting in the experience of tightness or
stiffness in the back. A few repetitions of the hala-asana will
quickly restore flexibility to the spine as well as promote alertness.
Durations/Repetitions:
Hold the hala-asana for as long as you are comfortable. 20-30 seconds
is fine for early attempts, increase the time gradually as you become
more comfortable.
The
Cobra Pose : Naga-asana
"Let the
body, from navel to toes, touch the ground, the palms placed upon the
ground, and raise gently the upper part of the body (from navel to
head) like a snake. This posture increases the gastric fire; it
destroys all diseases and by constant practice leads to the awakening
of Kundalini."
1. Lie on the stomach with the head turned to one side and the
arms alongside the body with palms facing upward.
2. Turn the head and place the chin on the floor. Inhale then
exhale slowly through the nostrils and swing the arms around until the
hands are placed just below the chin with the palms down and the
finger tips of each hand almost touching and the elbows on the floor.
3. Inhale slowly through the nostrils, press down on the hands
and lift the torso from the waist up off the floor, arching the spine
backwards and straightening the arms. Keep the hips on the floor.
4. Tilt the head as far back as possible and hold the posture
for the duration of the inhaled breath.
5. Exhale and reverse the process to return to position #1.
Comments: If you
find it uncomfortable holding the breath while the posture is held,
breath gently through the nostrils. Some may find that they are able
to arch the spine back even more than in the initial arch in step 3.
In this case try "walking" the hands toward the pelvic
region and stretching the head further back.
In addition to the
obvious benefits to the spine and lower back, the standard variation
of the naga-asana strengthens the wrists and stretches the muscles in
the chest. By maintaining a constant exertion to create a greater arch
in the spine, the stomach and pelvic muscles are strengthened. Greater
strength in these areas can be cultivated by performing the variation
where the arms remain on the ground. B.K.S. Iyengar, a renowned expert
in yoga-asanas, claims that displaced spinal discs can be placed back
in their original position by practicing the naga-asana.
Durations/Repetitions:
Hold the posture for either the duration of a held inhaled breath or
from one-half to three minutes. Repeat the naga-asana two to five
times.
The Locust or Grasshopper Posture : Shalabha-asana
"Lie on the
ground with the face downwards and both hands under the chest touching
the ground with the palms of the hands and both legs raised in the air
ten inches high. This is called the Shalabha posture."
1. Lie on the stomach with the head turned to one side and the
arms alongside the body with palms facing upward.
2. Turn the head and place your chin on the floor. Slide your
hands under your thighs, with the palms pressed gently against the top
of your thighs.
3. Inhale slowly and then raise the head, chest, and legs off
the floor as high as possible. Tilt your head as far back as possible.
Keep your feet, knees, and thighs pressed together.
4. Starting at the top of the head and working your way down to
the feet, bring your attention to each part of your body, consciously
relaxing it before proceeding on to the next.
5. Remain in the posture while holding the breath. You can
support your legs by pressing the hands upward against your thighs.
6. Hold the posture for as long as you can hold the inhaled
breath then slowly return the legs, chest, and head to the floor while
exhaling.
7. Remove your hands from under your thighs and place the arms
alongside your body. Turn your head to the side and rest.
Comments: The
shalabha-asana has many benefits. Besides strengthening the muscles of
the upper legs and lower back, it stimulates the stomach and
intestines helping to relieve gastrointestinal gas, strengthens the
bladder, and stretches the spine. To assist raising the legs as high
as possible keep the back of the hands resting against the floor while
pushing the legs upward with the fingers. As you get better at this
posture and increase the strength of you legs you can raise the hands
completely off the floor so your legs are raised unsupported. This
increases the benefits of the shalabha-asana.
Durations/Repetitions:
Hold this posture for as long as you can hold the inhaled breath.
Repeat the shalabha-asana three times.
Note:
Do the Bow pose right after the Cobra and Locust poses. Do
these in order.
The Bow Pose : Dhanura-asana
1. Lie on the stomach with the head turned to one side and the
arms alongside the body with palms facing upward.
2. Turn the head and place the chin on the floor. Exhale, bend
the knees, reach back with the arms and grasp the right ankle with the
right hand and the left ankle with the left hand.
3. While inhaling, slowly raise the legs by pulling the ankles
up and raising the knees off the floor while simultaneously lifting
the chest off the floor. Hold the inhale breath. The weight of the
body should be resting on the abdomen.
4. Tilt the head as far back as possible. Hold the posture as
long as you can comfortably hold the inhale breath.
5. Slowly exhale bringing the knees to the floor, release the
ankles, slowly bring the legs and arms straight down on the floor and
turn the head to one side, assuming the prone posture you began with.
Comments: The most
obvious benefit of the dhanur-asana is that it restores flexibility to
the spine. Regular practice will relieve lower back pain and release
tension and strain in the upper back and neck area. The alternating
stretching and releasing of the abdominal muscles increases blood flow
to this area and aids all sorts of digestive disorders and
discomforts. Strain or fatigue in the legs is also released after a
few repetitions. Extended practice will help develop upper-body
strength.
Durations/Repetitions:
The dhanur-asana is either held for the duration of the inhaled or
between one and three minutes while breathing gently through the
nostrils. Repeat it two or three times.
Roll over flat on
your back following this posture.
The Bridge or Wheel Pose : Chakra-asana
1. Lie flat on the back in the shava-asana.
2. While exhaling bend the knees and bring the feet as close to
the buttocks as possible with the soles of the feet flat on the floor.
3. Bend the arms at the elbows and place the palms of the hands
flat on the floor directly under each shoulder with the fingers
pointing toward the back.
4. While inhaling slowly, begin to raise the head, back and
buttocks off the floor while arching the spine. Continue to press
downward on the hands and feet while raising the hips and stomach as
high as possible.
5. Hold for the duration of the held inhaled breath. When you
can't hold the breath comfortable any longer, slowly exhale and return
the back to the floor, slide the legs out straight returning to the
shava-asana.
Comments: The
chakra-asana is more challenging than most other yoga postures. Don't
be discouraged if your unable to accomplish it right away. Even
attempting this posture without successful completion holds great
benefits. First and foremost is the strength and suppleness it
restores to the spine. It strengthens the arms, shoulders and upper
back as well and stimulates the cardiovascular system. The chakra-asana
has an overall tonic effect for the entire body.
As the natural
suppleness of the spine is restored after a period of practice you can
begin to perfect the form of this asana and thus experience greater
benefits.
First be certain
that the arms are as straight as possible with very little to no bend
in the elbows. When you can hold this comfortably, begin breathing
through the nostrils while holding the posture and attempt to get a
greater arch in the spine by bringing your hands closer to your feet
and/or bringing your feet closer to your hands. Finally, you can
extend the duration of the chakra-asana by doing several repetitions
in sequence without resting in-between. As you return from the posture
keep the hands behind the shoulders and the soles of the feet flat on
the floor and as soon as the back returns to floor immediately raise
it and enter the full posture again.
Durations/Repetitions:
The chakra-asana is either held for the duration of the inhaled breath
or between one and three minutes while breathing gently through the
nostrils. Repeat it two or three times.
The
"Bridge" Variation: Although this variation is much easier
to perform than the full chakra-asana, it shares several of its
benefits. In particular it will help to stretch the spine and relieve
tightness in the upper back and shoulder area.To get the full benefit
of the bridge variation continual effort should be applied to raising
the back upward and creating the greatest possible arch with the
spine. While holding the bridge breath slowly through the nostrils. If
there is no discomfort felt in the spine or shoulders then one should
advance to the full variation of the chakra-asana as described above.
Both variations strengthen the back and promote flexibility of the
spine. Tightness in the back and spine results from poor posture,
stress, a sedentary lifestyle and/or emotional disturbances. You
should begin to feel the tightness being released after just a few
repetitions.
The
Half Spinal Twist Pose : Ardha-matsyendra-asana
"Keeping the abdominal region at ease like the back, bending the left leg, place it on the right thigh; then place on this the elbow of the right hand, and place the face on the palm of the right hand, and fix the gaize between the eye-brows.
1.
Sit in any comfortable cross-legged position.
2.
Straighten the legs out in front. Bend the right knee and bring
the heel of the right foot close to the left hip.
3.
Inhale and bend the left knee upward and place the left foot
flat on the floor to the right of the right leg with the ankle
touching the right thigh.
4.
While turning the spine to the left straighten the right arm
bringing it around to the outside of the left knee and grasp the left
foot with the right hand.
5.
Turn your head as far as possible to the left and bend the left
arm behind your back. Keep your spine, neck and head aligned and
continue to exert effort at turning to the left.
6.
Repeat the posture the other side by reversing directions 2-6.
Comments:
The Half Spinal Twist is one of the best Yoga postures for cultivating
flexibility and strength in the spine. It sooths stiff necks and upper
back tension caused by stress, poor posture, or prolonged periods of
sitting in one position. The alternating compression and release of
the abdominal region flushes this area with blood and massages the
internal organs. Muscles of the stomach and hips are also toned from
repeated practice of the Half Spinal Twist.
Durations/Repetitions:
The posture can be held for as long as you are comfortable. (One
repetition consists of performing the posture on each side. Two to
three full repetitions should be done at each session.
Now we are winding down: 
Stand
erect with the head and body straight but relaxed. The feet are
together, and knees are straight and the arms are relaxed at the
sides. Inhale deeply and Exhale slowly bending forward, touch the
ground keeping the hands parallel to the feet and head touching knees.
By the time your hands touch the ground, you should complete exhaling.
Retain the breathe and remain in the same position for about 6 to 8
seconds. If you cannot touch the ground, then let your hands go only
as far as they can.
The
Corpse Pose : Shava-asana
The Corpse Pose "Lie on the ground with the face downwards and both hands
under the chest touching the ground with the palms of the hands and
both legs raised in the air ten inches high. This is called the
Shalabha posture."
1.
Lie flat on your back with your legs together but not touching,
and your arms close to the body with the palms facing up.
2.
Keep your eyes gently closed with the facial muscles relaxed
and breath deeply and slowly through the nostrils.
3.
Starting at the top of the head and working your way down to
the feet, bring your attention to each part of your body, consciously
relaxing it before proceeding on to the next.
4.
Remain in the shava-asana for between 3 and 5 minutes or
longer. If you become sleepy while in the shava-asana begin to breath
a bit faster and deeper.
Comments:
While many consider this a simple posture at first, its simplicity
eventually proves to be deceiving. The goal of the shava-asana is for
the body and mind to be perfectly still and relaxed. Not only should
the body be motionless and at ease, but the mind as well should be
quiet, like the surface of a still lake. The result will be a deep and
stable relaxation that will extend into your meditation or be felt
through the activities of your daily circumstances. It goes without
saying that the shava-asana will take some time to perfect. You will
find the simple exercise of focusing your attention on each part of
your body and consciously directing the breath there to be a great
help with this posture.There are two common obstacles that can prevent
you from fully benefitting from this posture: sleepiness and a
restless mind. If find yourself getting drowsey while in the shava-asana
increase the rate and depth of your breathing. If your mind is
restless or wondering focus your attention on all of the bodily
senations you're experiencing. Bring your mind to the sensation of the
floor beneath you or on the rhythm of your breath.
While
practing your Yoga-asana routine you should always begin and end each
session with the shava-asana.
Durations/Repetitions: We recommend that you begin your period of yoga-asana practice with at least 3-5 minutes of shava-asana. Return to it periodically throught your posture session to relax and rejuvinate the body/mind and then conclude your session with at least 3-5 minutes more.
END
OF SET
___________________________________________________________________________________
LIST OF ASANAS:
Surya
Namaskar
Surya Namaskar means greeting or bowing the sun. Usually all sessions
of Yoga asanas begin with the 'Surya Namaskar' or sun salutation. It
nourishes and energizes the upper part of the body.
Utthan
Pada Asana
(Leg Lifting Posture)
'Utthan'
means to raise up and 'Pada' means legs. In this posture the legs are
lifted upwards. It strengthens the spinal code and removes disorders
of the back.
Paschimothan
Asana (The
Forward Bend)
Paschimothan
Asana also known as touching toes posture, means stretching
the back. It brings flexibility and corrects disorders of the spine.
Bhujanga
Asana (The Cobra)
'Bhujanga'
means serpent or snake. This asana is named after the king of the
snakes, Cobra. It provides a youthful
appearance and for women, makes child birth easy.
Salabha
Asana
(The Locust)
'Salabha'
or locust is a type of grass hopper. It is a reverse of cobra posture.
It is strenuous and can be practiced in parts at the initial stage. It
favourably activates all the organs of the lower part of
the body.
Sarvanga
Asana (The shoulder Stand)
'Sarva'
means all and 'Anga' means body, so Sarvanga is the posture of the
whole body. As the whole
body
weight
in this posture rests on the shoulders, it is also called
'Shoulder Stand Posture'. It is a purifying, nourishing and energizing
asana beneficial to the whole body.
Matsya
Asana
(The
Fish Posture)
Matsya Asana is so
called because in its perfect posture, one is supposed to float like a
fish in water. It is beneficial to perform this asana after Sarvanga
Asana. It has corrective effects for the neck and shoulder troubles.
Dhanur
Asana (The Bow Posture)
The body form in
this asana resembles a bow or 'dhanur'. It is one of the best asana
for activating and strengthening the joints of the body. It has some
special benefits for women.
Hala
Asana
(Plough
Posture)
The
plow or Hala Asana is an extreme forward bending
exercise.
It has some excellent benefits and occupies a very prominent place in
asanas. It is a unique asana for gaining
Shava
Asana (Relaxation Posture)
'Shava Asana'
means posture of a dead body. Also known as 'Yoga Nidra' which means
yogic method of sleep.
It is an asana which claims to provide a satisfactory relaxation of
both the body and the mind.
HALA
ASANA - (THE PLOUGH POSTURE)
Hala
Asana or The Plough Posture is a valuable asana as it has some unique
qualities and excellent benefits. It is an extreme forward bending
exercise
which promotes strength and flexibility in all the regions of the back
and neck. It can be performed in two ways; the only difference is
in the position of the hands. Beginners can practice the easier one
which is explained in method 1.
Method
1
-
Lie flat on the back with your body straight and stretched out. Bring the heels and toes together. Put the palms on the floor and keep them close to the body on both sides.
-
Stretch out the legs and toes. Inhale and simultaneously raise both heads upwards till they come to a vertical position.
-
Exhale and simultaneously start lowering the legs towards the head area. Try to touch the floor in front of the head with the toes. Go only as far as possible for you. After exhaling, keep breathing normally till the whole posture is completed. Remain in this position for about 8 seconds.
-
Start returning the back to the floor. Let the back roll down on the floor inch by inch. This should be done very slowly and smoothly. Keep the legs and toes quite tight all along during the returning phase. Now you have completed one round of this posture and relax for 6 to 8 seconds.
Method
2
-
Lie flat on the back with your body straight and stretched out. Bring the heels and toes together. Put the palms on the floor and keep them close to the body on both sides. Stretch out the legs and toes.
-
Inhale and raise both the hands upwards in a parallel way. Take the hands backward with the back of the palms on the floor. Finish inhaling at the time the hands have touched the floor. Exhale.
-
Inhale and simultaneously lift both the legs upwards to a vertical position.
-
Exhale and simultaneously lower the legs towards the floor in front of the head and above the hands. Put your toes on the floor. If you cannot touch the floor with the toes, go only as far as possible. Breathe normally. Now you are in plough posture. In this position, your legs should remain straight and close to one another. Do not bend the knees and the arms, hands and palms should be parallel to one another. Remain in this position for about 10 seconds.
-
The returning process should be done very gradually and in a controlled way. First return only the legs, let the hands remain on the floor. While returning the legs, let the shoulders roll back first and then the flanks, small of the backs, hip and lastly the thighs, legs and heels inch by inch. When the heels have touched the floor, lift both hands up and return them in a parallel way to the floor. Put the palms on the floor. Now you have completed one round of the best form of the plough posture. Relax for 6 to 8 seconds.
Restrictions
:
Start with one round on the first day and gradually increase to
a maximum of four rounds. Relax for sometime between the rounds. If
the toes do not comfortably reach the floor, keep the hand on the back
supporting the back muscles until they become more flexible.
Major
Benefits : Energizes and nourishes
the sexual glands and brings strength and vitality to them. It has
medicinal effect for
impotency
and frigidity. Exercises every inch of backbone and surpasses all
other asana to bring flexibility to the spine. Reduces
excess
weight
without weakening the body. Improves the blood
circulation and nourishes many of the essential internal organs.
Regular practice of this asana maintains inner balance and helps to
develop mental and physical poise.
YOGA BREATHING
PRANAYAM (BREATHING)
Sit with legs crossed on the floor (Padma Asna) or
Sit with knees bent and feet tucked beneath the hips (Sidha Asna)
Thumb and forefinger joined to create an energy field, resting on the knees
1.Bhaya Pranayam
Breath in deep. Fill the diaphragm not stomach. Breath out slow and long.
Throw out ALL your problems, anger & pent-up emotions
2. Bhastrika Pranayam
Breath in deep. Fill stomach to the fullest. Breath out pulling the stomach in, as if the stomach is touching the back bone. Chin to the chest. (For flat stomach).
3. Kapal Bhati
Breath out with force, pulling the stomach in simultaneously. Do not use too much force.
Breath in without force. Keep medium speed. 15 times each set (15 minutes) morning evening.
(Good for diabetes, thyroids, help with uterus fibroids, increases hemoglobin and blood platelets, help in asthma problem. All toxins get thrown out and the body comes in balance. Skin will start to acquire a natural glow and the dark circles under the eyes will improve. Strengthens the Kundalini chakra.
4. Anulom Vilom
Close the right nostril with thumb. Breath in deep (inhale) with the left nostrils.
Now close the left nostrils with 2 fingers and breath out deep with the right side.
Keep breathing with alternate nostrils. Face front. (Nourishes & gives oxygen the body. Helps High BP, Helps endocrine system. Divine energy is created)
5. Brahmari Pranayam
Close the ears with the thumbs. Close the eyes with 3 fingers. Place the forefingers on the forehead. Breath in and say
mmmmmmmmmmmmmmmmmm while breathing out gently. Let the sound reverberate in your head
6. Ujjai Pranayam
Breath in loudly through the nose, lower the chin to the chest and constrict the throat. Close the right nostril with the right thumb ad release air through the left nostril. Then repeat the opposite way.
7. Om Pranayam
Take a deep breath. Say OM while slowly releasing the breath. Go on as long as you can.
Finish off by rubbing the palms of the hands on top of the head. Cover your eyes fully with the warmed up hands for a little while. Open the eyes slowly
Clap your hands and laugh loudly to release all pent-up tension.
Important note: when you learn to control your breath, you have control over your mind
HOW BREATHING WORKS
HOW
PRANAYAM(CONTROLLED BREATHING) WORKS?
Pranayam
energizes the pranas (breathing energizes the life force).
Prana
(breath) or the life energy contains all the powers of the world.
Pranayam (breathing) purifies the life energy. Deep breathing
increases the oxygen content in the body.
Disease
in the body comes from negative thinking and deficiency of oxygen.
Pranayam along with meditation (silence) the inside journey, is the
only solution for curing disease without medication.
Negative thinking has a direct effect on the respiratory system. The
polluted air (toxins) present inside the body mix with blood and cause
disease. Medicine can control a disease for a limited time, but actual
healing can be done with Pranayam.
Oxygen
(the energy) is vital for the life force. Its deficiency can be fatal.
A person who understands this synchronization of breathing leads a
healthy and disease free life.
Pranayam regulates the movement of breath & gives peace of mind.
When the body gets full amount of oxygen with the process of Pranayam,
it builds the immune system (defense mechanism) and thus increases the
resistance to toxins from entering the body.
This
process, balances all the hormones and the body in general.
When the
air is thrown out toxins are also thrown out and when the air is taken
the life energy is taken in. This builds the internal strength of the
person and whole body becomes rejuvenated with fresh supply of oxygen.
Pranayam is the Sanjivini (life saver) for life energy, it gives
nutrition to the life energy.
The
inherent quality of Pran is "Motion". This quality of Pran
is felt and experienced in Vayu (Air), which is always in motion.
Pran
is the creation of Brahma (God) the Supreme Being !
BREATHING
(Pranayam) FOR ENERGY (Urja) & HEALING (swasth)
A short cut
Sit with knees crossed (padma asna) or on knees bent & feet tucked under (sidha asna)
Thumb and forefinger joined, arms straight resting on the knees with palms facing up.
Do each breathing minimum 15 times twice daily, morning and evening for best results.
For Cough, Cold and Allergies
Breath in deep. Fill the diaphragm. Chest expands to the fullest. Release out with a little force. 15 times more as you get comfortable. (Bahaya pranayam).
Diabetes, Cholesterol and High BP. Loose Weight and the Stomach
Breath in deep filling the stomach. Stomach is fully bloated. Breath out long while pulling the stomach in as if the front of the stomach is touching the back bone. The chin will rest on the chest as you breath out. (Bhastrika pranayam).
To throw out all
Toxins from the system. Energizes the Endocrine System
Gives Oxygen to the
body. Creates Divine Energy for peace and quite of mind
Close the right nostril with the right thumb. Breath in deep from the left nostril. Now close the left nostril with forefinger and 2nd finger. Release the breath long and deep from the right nostril. Now breath in deep and long with the same right nostril and release the breath with the left nostril. Keep alternating like this for 15 minutes. (Anulom Vilom).
Diabetes, Thyroid, High BP, low Platelets, Asthma, Cholesterol,
Fibroids in the uterus
Breath in gently. Throw out the breath with a force while pulling in the stomach simultaneously. Create a gentle rhythm. Do not force. Stop if tired.
2 –3 sets of 15 breaths. Morning and evening. Powerful of all pranayams. (kapal bhati)
Takes 20-30 minutes morning and evening. Get new lease to life and optimum health.
