Yoga Tips by Ramde Oji

8/13/2019 Yoga Tips by Ramde Oji

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Daily Exercise Schedule Quick Reference1. NECK (3 mins.) 00 03 2. SHOULDER (2 mins.) 03 05 3. ARM [5 mins.]

10Cycles in

eachdirection

5 TADASAN(3 mins.) 10 13 6. PADHASTASAN(3 min) 13 16 7.KATICHKRASAN(2 min) 16 18 8.

3 times

3 times3 times

9.AGNISAR + NOULI KNEES (5 min)28 33)

10. Light Exercise (5 min)33 38)

11. PADVRITASAN (7 min)

3 times50 cycles


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Daily Exercise Schedule Quick Reference

13 MARKATASAN 14 PASHCHIMOTTANASAN 15 ARDHYA MTSYENDRASAN 16

4 times 4 times 4 times

17 SHALBHASAN 19 BHUJANGASAN 20

21 MANDUKASAN 22 23 PRANAYAM 24

PRANAYAM

[Duration 30 minutes]

Bhastr ika -------- 23 minutesKapal Bhati --------- 5-10 minutesBahya --------- 3-5 timesAGNISAR --------- 20-40 timesAnulom Vilom --------- 5-10 minutesBhramari --------- 5-10 timesUjjayi --------- 5-10 times


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Daily Exercise Schedule Quick Reference

Daily Exercise Schedule (Normal Day)One Hour Program

SN Exercise Duration Start Stop1 NECK Exercise2 SHOULDER Exercise3 ARM Exercise

4 TADASAN5 PADHASTASAN6 KATICHKRASAN7 TRIKONSAN8 AGNISAR + NOULI9 Exercise for KNEES10 SURYA NAMASKAR11 AEROBICS12

Light Exercise13 PADVRITASAN14 MARKATASAN15 PASHCHIMOTTANASAN16 ARDHYA MTSYENDRASAN17 NOKASAN18 PAWAN MUTKASAN19 SHALBHASAN20 BHUJANGASAN

21 DHANURSAN22 SINHASAN23 SHASHANKASAN24 MANDUKASAN25 PRANAYAM26 SARVANGASAN + HALASAN

27 SHAVASAN


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AASAN

Page 1Copyrigh t Rajesh Joshi [email protected]

AASANSN Exercise Duration Page

1 NECK Exercise 22 SHOULDER Exercise 2

3 ARM Exercise 34 TADASAN 35 PADHASTASAN 36 KATICHKRASAN 37 TRIKONSAN 48 AGNISAR + NOULI 49 Exercise for KNEES 410 SURYA NAMASKAR 511 AEROBICS 5

12 Light Exercise (Sukshm Yavayam) 613 PADVRITASAN 714 MARKATASAN 715 PASHCHIMOTTANASAN 816 ARDHYA MTSYENDRASAN 817 NOKASAN 818 PAWAN MUTKASAN 819 SHALBHASAN 920 BHUJANGASAN 921 DHANURSAN 922 SINHASAN 923 SHASHANKASAN 1024 MANDUKASAN 1025 PRANAYAM 1026 SARVANGASAN + HALASAN 1127 SHAVASAN 11


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AASAN


SN 1 NECK ExerciseProcedure

1. Keeping a distance of one foot between the legs, StandStraight & Keep both the hands on the side of the waist.

2. Rotate the head right & try to touch the right shoulder with

chin. In the same way repeat for left shoulder (10 cycles).3. After this bend the neck forward & touch the chest with thechin & slowly take it backwards as much as you can. (10cycles).

4. In the end rotate the head / Chin in circular motion byattempting to touch chin with Right shoulder, Chest & thenLeft Shoulder and keeping chin in upward direction &completing cycle by touching chin to right shoulder. Repeatthis by rotating chin in both the direction i.e. clockwise & Anticlockwise. (5 Cycles in each direction)

SN 2 SHOULDER ExerciseProcedure1. Keeping a distance of one foot between the legs,

Stand Straight & Keep both the hands on the side ofthe waist.

2. Stretch both shoulder up by breathing in and releaseshoulders down by breathing out. (10 cycles)

3. Rotate both shoulders in circular direction (bothclock & anti clockwise) by keeping palms on waist.(10 cycles)

4. Stretch both hands forward & bring them to theshoulder level. After this fold the thumb in & pressthe fingures making a fist like shape. Now turn boththe fists in circular motion in both directions. Elbowsshould be straight. (20 cycles)

5. Bring both the palm upwards & Stretch the handsstraight. Now fold the elbow & touch the shoulderwith the fingures. Then slowly straighten your hands.The same exercise should be repeated backwardsby keeping both the hands at the level of shouldersat both sides.

6. Keep the elbows in front at the level of shoulders.Join both the elbows & bring them near the chest &

rotate them in circular motion & make a big circle.Repeat this exercise in the opposite direction aswell. (20 cycles)


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AASAN


SN 3 ARM ExerciseProcedure

1. Keeping a distance of one foot between the legs, Stand Straight& Keep both the hands on the side of the waist.

2. Keep both arm straight & rotate in clockwise direction (10

cycles)3. Similarly rotate both arms in opposite direction.

SN 4 TADASANProcedure

1. Stand straight and Keep both the hands on the side.2. While taking deep breath raise the hands.3. As the hands are raised simultaneously the ankles should also be

raised.4. The body weight will be on the paws and the body will be

stretched up fully.

SN 5 PADHASTASANProcedure

1. Stand straight and while inhaling raise the hands and bandforwards.

2. Touch the foot with the hand fingers3. Repeat for 5-10 times

SN 6 KATICHKRASANProcedure

1. Stand straight and bring both the hands in front of the chest.2. While inhaling turn the heads towards right side as much as possible.

The distance between the hands should be equal to the chest & thenlook in between the hands.

3. While exhaling come back to the middle position.4. In the same way do it from the other side.


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AASAN


SN 7 TRIKONSANProcedure

1. Keeping a distance of one foot between the legs standstraight. Both hands should be spread towards the shoulder.

2. Inhale & bringing the left hand from the front & keep the hand

near the ankle & lift the right hand up awards & bend theneck to the right side & look at the right hand.3. Come back to original position by exhaling.4. Repeat this exercise from the other side for 5-10 times

SN 8 AGNISAR + NOULIProcedure

1. Keeping a distance of one to one and half foot distancebetween the legs, keep the hands on the knees &standup. Press the knees with the hand. Look at theground.

2. Exhale fully & contract the stomach to an extent that thestomach attaches with the back & then expand thestomach.

3. Repeat the process according to capacity. This will softenthe stomach & will be helpful in doing Nouli process.

4. Pressing the knees, contract the stomach from the side &expand the center position & try to expand both themuscles in the front.

5. Perform Nouli in both the directions, left & right & rotatefrom left to right side & in reverse direction(Left Nouli, Right Nouli, Nouli Circulation)

SN 9 Exercise for KNEESProcedure

1. Stand straight; bring both the ankles and knees together.2. Put both Palms on the knees & circulate knees together

first in clockwise direction.3. Similarly, repeat the exercise in reverse direction 5-7

times.(Very useful in Strengthening knees.)


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AASAN


SN 10 SURYA NAMASKAR

SN 11 AEROBICS

100 times 300 times 50 times 50 times 25 times


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AASAN


SN 12 Light Exercise (Sukshm Yavayam)Light exercise is for healthy joints & to provide strength, activity & health to nervous system.Sitting Position: Sit in Dandasan Both the legs should be straight in the front. Both the handsshould rest on the ground on both the sides, the fingers of the hand turned backwards and hands& back should be straight.

Procedure [for Ankles & Legs]1. Join both the legs.2. Press the ankles & paws forward gently in forward &

backward direction. The ankles will have friction withthe ground. (10 cycles)

Procedure [for Paws]3. Now keep both the legs at a distance & rotate paw of

both the legs in circular direction in both directionsclockwise & Anti clockwise (5-7 cyc les).

Procedure [for Knees]4. Keep the legs straight, Keep both the hands on the

hands on the side of the waist5. Press & leave the knee joint, do the action of

contraction & expansion.Beneficial for knees & SciaticaProcedure [for Knees & Hips]

1. Fold the right leg & put it on the left thigh.2. Catch the right paw with left hand & keep the right

hand on the right knee. Now keep the right handunder right knee, take the knee upwards towards thechest & while pressing bring it down & rest on theground.

3. In the same way continue the exercise by keeping theleft paw on the right thigh & repeat as mentionedabove.

Procedure [Butterfly]4. Catch both the paws with both the hands & rest themon the ground & lift then up. In this way make semicircular portions many times. (50-60 cyc les)

Procedure [ for stomach & waist]1. Interlock the fingers of both the hand & keep them in

front of both the legs.2. Turn the hand from left to right in such a way that the

waist bends forward & while touching the toes with thehands rotate them in a circular motion. When thehands reach the thigh then move the waistbackwards. Keep the legs straight. In the same wayrepeat the exercise from the other side.

3. Stretch both legs wide apart in the front & bring boththe hands & lift upwards in the same level.

4.Catch the big toe of the left leg with the right hand &turn the left hand in upward direction.

5.In the same way repeat the exercise with the lefthand.


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AASAN


SN 13 PADVRITASAN UttanpadanProcedure[for Ankles & Legs]1. Lie down straight towards your back & keep the

hands below the head.2. Rotate the legs in clockwise direction as if

performing cycling. (50 cyc les).

3. Lie down straight towards your back & keep thehands below the heap.

4. Raise the Right leg & make a circle by rotating theleg clockwise without touching the ground.Similarly rotate left leg. (Each leg - 5 cycles)

5. Now, Rotate legs in opposite direction one by one.(Each leg - 5 cycles)

6. Now, Rotate both legs together in clockwisedirection (5 cycles) & then in anticlockwisedirection (5 Cycles)

7. Lie down straight on your back & keep the palmstowards the ground, legs straight & paws together.

8.Inhale & raise the legs straight upwards 30degrees & till some time be in same position.9.While coming down slowly rest the legs on the

floor & not suddenly. After resting for a whilerepeats the exercise. (3-6 Cycles)

SN 14 MARKATASAN [A] [B]

Procedure[Markatasan A]

1. Lie down straight & spread the hand at shoulder level. The palm should open towards the sky. 2. Then fold both the legs up to the knees and keep them near the hips.3. Now turning the knees towards the right side, rest the right knee on the ground. Left knee

should rest on the right knee & the left ankle should rest on the right ankle. Turn the neck to leftside. Repeat the exercise from left side as well.

Procedure

[Markatasan B]4. Lie down straight & spread the hand at shoulder level. The palm should open towards the sky.5. Raise the right leg 90 degree and slowly take it near the left hand, turn the neck to the right

side & stay in the position. After this raise the leg straight upwards up to 90 degrees & slowlyrest it on the ground.

6. Similarly repeat this exercise with the left leg. (2-4Cycles)


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AASAN


SN 15 PASHCHIMOTTANASANProcedure[Markatasan A]

1.Sit in Dandasan & hold the toes with the help of big &index fingers of the hands.

2.Exhale & bend forward & try to place the head in betweenthe knees. The knees and legs should rest on the groundand the elbows should rest on the ground. Remain in thisposition for to 3 minutes according to capacity.

SN 16 ARDHYA MTSYENDRASANProcedure[Markatasan A]1. Sit in Dandasan and fold the left leg and place the ankle near the hips.2. Place the right leg near the left knee towards outside on the ground.3. Hold the left paw with the left hand while keeping it near the left knee

towards outside.4. Fold the right hand backwards & look back.

[Very beneficial in diabetes & Backache]

SN 17 NOKASANProcedure1. Keep both the hands on the thighs & lie down straight.2. Inhale & first raise the head & shoulders upwards and

then the legs. The legs, hands and head should be liftedat the same level like a boat.

3. Stay for a while in this postion & slowly bring down thehands, legs & the head to te floor while exhailing. (cycles3-6 times)

SN 18 PAWAN MUTKASAN

Procedure[Markatasan A]1. Lie down straight & rest the right knee on the chest.2. Interlock both the hands & keep them on the knee, while

exhaling press the knee & rest it on the chest and while liftingthe leg touch the knee with the nose. Remain in this positionfor 10-30 seconds while stopping the air outside & then liedown straight.

3. Repeat this for other leg & then with both the legs. Thiscompletes one rotation. (3-4 cyc les)


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AASAN


SN 19 SHALBHASAN [A] [B]

Procedure[Markatasan A]1. Lie down on your stomach & place

both the hands below the thighs.2. Inhale & lift the right leg up, the leg

should be bend at the knee. The chinshould rest on the ground. Remain inthis position for 10-30 seconds.Similarly repeat with other leg. (5-7cycles)

Procedure[Markatasan B]3. Lie down on your stomach & touch the right hand

with the head & the ear & lay them straight &keep the left hand on the waist at the back.

4. While inhaling lift the head, right hand & from theback lift the left leg above the ground level.

5. Remain in this position for some time & slowlyleave the asana. Similarly repeat this exercisefrom the left side.

SN 20 BHUJANGASANProcedure1. Lie down on your stomach & place both the hands near

both the sides of the chest. Elbows should be lifted upand the shoulders should be sticking to the body.

2. The legs should be straight & paws should join togetherstretching straight backwards & resting on the floor.

3. Inhale & lift the chest & head upwards; Bend the neck asmuch as you can, remain in this position for 30 seconds.(Cycle 5 times).

SN 21 DHANURSANProcedure1. Lie down on your stomach & Fold the legs & keep the

ankles on the hips. The knees & paws should be joinedtogether.

2. Hold both the legs from the ankle portion with the hands.3. Inhale & while lifting the knees & thighs stretch them

upwards, hand should be straight. After lifting the lowerportion, lift the stomach, chest, neck, & the head. Theshape of body will be like a bow. remain in this positionfor 30 seconds.

4. While exhaling come back to original position. (Cycle 3-4 times).

SN 22 SINHASANProcedure1. If possible face towards Sun, Sit in Vajrasan & Spread the knees. The

fingers of the hand should be turning backside & keep them straight inbetween the legs.

2. Inhale & take out the tongue. Look in between the eyebrows & exhale, whileexhaling roar like a lion. Repeat this 3-4 times.

3.After doing Sinhasan leave the Silva from the moth & massage the throat.


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AASAN


SN 23 SHASHANKASANProcedure1. Sit in Vajrasan & while inhaling lift both the hands upwards.2. Bend forwards & exhale and stretch both the hands forward and

place the palms on the ground and rest the hands on the ground.The forehead should also rest on the ground.

3. Stay in this position for some time and again come back in Vajrasan.

SN 24 MANDUKASAN

Procedure1. Sit in Vajrasan & Close the fists of both the hands. While pressing the fists fold the thumb

inside & press inside.2. Pressing the navel with both fists exhale & bend forward. Look straight.3. Stay in this position for some time and come back to Vajrasan. (Cycle 3-4 times)

Procedure[Exercise for Eyes]Sit in Vajrasan & keep the neck Straight & Rotate the pupils of the eyesupwards-downwards & then left to right & then right to left & then in circularmotion. (Cycle 10 times each)After this focus alternatively on the object lying near & some remote objectat quick succession.

SN 25 PRANAYAM

Bhastrika Pranayam 23 minutes

Kapal Bhati Pranayam 5 10 minutes

Bahya Pranayam 3 - 4 times

AGNISAR 20-40 timesAnulom Vi lom 5-10 minutes

Bhramari Pranayam 5 -11 timesUjjayi Pranayam 5 -11 times


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AASAN


SN 26 SARVANGASAN

Procedure(Sarvangasan)1. Lie down straight on your back. The legs should be together,

join the hands to the sides & rest te palms on the ground.2. Inhale & raise the legs at 30 60 -- 90 degree upwards. You

can not support the backwhile lifting the legs.3. The elbows should rest on ground. Paws should be straight

the eyes should be closed.(Duration 2 minutes hour)

Procedure(Halasan)Lie down straight on your back. Inhale & raise the legs at 30 60 -- 90 degree upwards and then take the legs at the backof the head & thenlift the backalso & exhale.Rest the legs on the backside of floor. Let the breathing benormal. Hand should be on the floor. Come back to normalpostion by following the same steps as used wile going up.

Benefits: This exercise is the King of all Exercises. Helps in improvements of Eyesights &controls Thyroid related problems.

SN 27 SHAVASAN

ProcedureLie down straight with your back on the ground. Keep a distance of one foot between the legs andkeeping both the hands little further from the thighs, keep the hands slightly open towardsdirection. Close the eyes, neck straight. The whole body should be relaxed. Slowly take 4-5 deepbreathes & leave. Now look at each part of the body through mind with determination andexperience that each organ is in relaxed condition & tension free. Then give complete rest to yourbody.In the end experience that both the hands are totally powerful & healthy & rub both the palmsagainst each other & keep the warm palms on your eyes & slowly open your eyes.

(Duration 5-10 minutes)


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PRANAYAM


PADMASANA

1. Rules of Pranayama. Select a clean & Peaceful place for doing Pranayam.

b. Sit in Padmasana.c. All the organs of the body should be kept in normal condition. Whiledoing Pranayam sit in an erect position. Keep your spine and neckstraight.

d. Pranayam should be performed four or five hours after taking food.Time in the morning after finishing daily routine acts is preferable. Keepan interval of about 15-20 minutes between Pranayam and bathing.

e. Maintain a specific moderate rhythm.f. Keep your mind calm and composed.g. If you feel fatigue in the course of doing Pranayam, rest for sometime

and then begin deep breathing.Pranayam is about establishing control on the entire breathing process,

and maintaining mental equilibrium, and concentration of mind.Puraka Breathing in; Kumbhaka Retaining the breathed air in;Rechaka Exhaling the air

2. Benefits of Pranayama. Develops immunity.b. Hereditary diseases like diabetes and heart disease are cured;

Digestive system improves. Disease pertaining to lungs, heart & brainare also cured.

c. Falling of hair or their turning prematurely grey or white, prematuredevelopment of wrinkles on the face or other parts of body,forgetfulness etc. are relived & process of aging is retarded.

d. Face becomes bright and luminous.

e. Mind becomes stable & tranquil.f. Freedom from negative thinking is achieved and the mind develops the

habit of positive and constructive thinking.


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PRANAYAM


3. Seven Chakras or Energy Centers of Etheric body Chakra Entergy Center, located in Pranic (Etheric) body, regulatingthe functioning of vital organs of the physical body by providing energyneeded by them. These seven chakra commence from the root of thespinal cord up to the top of the head. These chakras are awakened &bloom to their fullest capacity by observance of Pranayam1. Mooladhar Chakra (two figures above the genital organs),2. Swadhisthana Chakra (two figures above Muladhar chkara),3. Manipur Chakra (in the naval region),4. Anahata Chakra (in the region of Heart),5. Heart Chakra (middle of the two breasts),6. Vishuddhi Chakra (in the region of throat),

7.Ajna Chakra (between eyebrows).

4. TRI BANDH

Jalandhara Bandh Procedure:1. Sit in Padmasana. Keep the body, neck and head erect.

Close the mouth & eyes.2. Keep your palms on your knees3. Lower your neck a little in front so that your chin touches the

pit in your neck.4. Concentrate your eyesight between your brows. Our chest will

project itself forward.

Benefit1. Makes voice pleasant & charming.2.All the diseases of the neck & throat are cured.

Uddiyana Bandh Procedure:

1. Standup, bend a little in front and keep your palms on yourknees.

2. Breathe out and release the muscles of your stomach3. Stretch out chest a little upwards & try to push the stomach

back, so that it touches the spine on your hind.

BenefitCures the diseases pertaining to stomach & the organs of thedigestive system. This bandh can also be done in Padmasan.

Moolah Bandha1. Sit in Padmasana. Keep the body, neck and head erect. Close the mouth & eyes2. Breathe in & retain the air taken in.3. Raise the perineum part (part of the body between anus and the genital organ) up.. While

doing so, the part of the stomach region will be stretched up.

BenefitCures constipation, improves digestion & cures diseases like piles.

Maha BandhaSit in Padmasana & do all the bandhas simul taneously.


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PRANAYAM


5. Hand Mudra control ling elementThe five fingers of our body denote the five elements.Thumb Fire (Nourishing Center)Index fingerAir (Toxic Center)Middle fingerspace /skyRing fingerEarth

Little fingerWaterWhen Thumb & Index finger meetsChin Mudra

PRANAYAM

Bhastr ika Pranayam 23 minutes Page 4

Kapal Bhati Pranayam 5 10 minutes Page 4

Bahya Pranayam 3 - 4 times Page 5AGNISAR 20-40 times Page 5Anulom Vi lom 5-10 minutes Page 5

Bhramari Pranayam 5 -11 times Page 6

Ujjayi Pranayam 5 -11 times Page 6


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PRANAYAM


SN 1 Bhastrika Pranayam Duration 23 minutes

Procedure1. Sit on Padmasana. Keep the body, neck and head erect. Close

the mouth & eyes.2. Breathe in through both the nostrils forcefully, till the lungs are

full and diaphragm is touched. Do not fill air in Stomach

3. Breathe out moderately, but see that the abdominal cavity is notswelled, a hissing sound is produced.

4. Repeat OM mentally with Bhava and meaning throughout thepractice.

Special NoteAt the time of breathing in, keep on thinking that cosmic energy, which enlivens the entireuniverse and which is the cause of happiness of mankind, enters your body with every inhalation and youexperience that you yourself also become part of that energy.

Benefits1. Bhastrika relieves inflammation of the throat, increases gastric fire, destroys phlegm, removes

diseases of the nose and chest and eradicates asthma, consumption, etc. It gives good appetite.Diseases of throat like thyroid, tonsils and other ailments of throat are cured.

2. Blood is purified and the body gets rid of foreign and harmful objects.3. Stabilizes Prana & calms mind, and helps upward journey of Prana from base chakra (Muladhar) to

Sahasrara chakra.

4. The practitioner will never suffer from any disease. He will always be healthy.

SN 2 Kapal Bhati Pranayam Duration 5 10 minutes

Procedure1. Sit on Padmasana. Keep the body, neck and head erect. Close the

mouth & eyes.2. Breathe inthrough both the nostrils normally , till the lungs are full

and diaphragm is touched.3. Breathe out forcefully, (like coughing out) so as to influence the

organs of the abdominal area.4. In one minute approximate 60 pushes should be given.

Special Note

During exhaling think that you are throwing out of your body all the negative and injurious elementswith mental aberrations like anger, greed, self-ego attachment etc. along with air exhaled and duringinhaling, you are taking into your body positive thoughts like compassions, love, detachment etc. andfilling your body and mind with them.

During Kapalbhati exhalation has to be done with as much of force as is at your command as againstBhastrika in which exhale & inhale is done with same amount of force.

Benefits1. Face becomes lustrous and attractive diseases like Asthma, Respiratory troubles, Allergies, Sinus

etc. are cured.2. Obesity, Diabetes, Acidity, diseases pertaining to kidneys & prostate gland etc. are cured.3. If done regularly for 5 minutes daily, it relives constipation, Blood sugar becomes normal & weight is

reduced. Blockages in the arteries are also cl eared.4. Chakras are purified & are filled with pious Cosmic energy.5. Strengthens intestines & improves digestion.6. This is the BEST exercise, benefits accrued by this cant be obtained by several other Asanas, It

purifies & enlightens the brain & increases the blood circulation. Beneficial for lungs & heart7. Peace & stability of mind is secured. No negative thoughts occurs, Troubles like depressions

are cured. Improves Self-confidence & makes you fearless.


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PRANAYAM


SN 5 Anulom Vilom Duration 5-10 minutesProcedure1. Sit on Padmasana. Keep the body, neck and head erect. Close the

mouth & eyes.2. Close the right side nostril with the right hand thumb.3. Inhale slowly through the left nostril till the lungs are filled.4. Then close the left nostril with the middle and 3rdfingers.5. Open the right nostril and exhale through it. Repeat this exercise

slowly in the beginning, and with the practice, increase the speed.6. Repeat the process by closing the left nostril by middle & 3rdfinger.7. Keep the palm of the hand in front of the nose.

Benefits1. This Pranayam has the effect of cleansing the body & the mind and cures almost all the

diseases from which the Sadhaka has been suffering

2. Blockages in the arteries of the heart are removed and the arteries become clean, maing thecirculation unimpeded; Pathogenic cholesterol also gets dissolved making arterial channelclear for effective and unimpeded flow of blood in the heart.

3. Diseases pertaining to urinary & generative organs and cold, cataract, sinus etc. are cured.High BP problem is solved from root.

4. Improves eyesight, Relief in water dropping problem from eyes and Hearing problems.5. Makes the body healthy lustrous and strong.6. Negative thinking is replaced by positive approach to life.7. Increase enthusiasm and sprit, and the Sadhaka become fearless and feels blissful.

SN 3 Bahya Pranayam Duration 3 - 4 timesProcedure

1. Sit on Padmasana. Keep the body, neck and head erect. Close themouth & eyes.

2. Breathe out as much as poss ible.3. Do Mulabandh, Uddiyanbandh, Jalandharabandh

simultaneously keeping the breath out. Keep yourself in this

position as long as you can.5. Then when you desire to breathe in, do slowly, unlocking all the

bandhas.6. Begin breathing normally without retaining the breath in.

Benefits1. Fluctuations of mind stops.2. Improves digestion; Beneficial in all kinds of abdominal ailments3. Sharpens intelligence, cleanses the entire body.

SN 4 AGNISARProcedure1. Sit on Padmasana. Keep the body, neck and head erect. Close the

mouth & eyes.2. Exhale fully and contract the stomach to an extent that the stomach

attaches with the back, then expand the stomach.3. Repeat the process according to capacity

Benefits1. Smoothens the stomach2. Helpful in Nouli process


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PRANAYAM


SN 6 Bhramari Pranayam Duration 5 -11 times


the mouth & eyes.2. Breathe in till your lungs are full of air.

3. Close your ears with both the thumbs and eyes with the middlefingers of your hands on respective sides with little pressure.

4. Press forehead with both the index fingers lightly. Close boththe eyes. Press eyes & nose bridge from the sides withremaining fingers.

5. Concentrate your mind between eye brows.6. Begin slowly exhaling, making buzzing sound of a bee with

mental recital of AUM.7. When the process of exhalation is complete the bee sound will

stop for sometime.8. Repeat the process according to capacity

Benefits

1. Mind becomes steady.2. Beneficial in conditions like mental tension and agitation, high blood pressure, heart diseaseetc. Also useful in meditation.

3. Pranayam should be done with the thought that your individual consciousness merges withthe divine cosmic consciousness; this will endow you with divine light.

SN 7 Ujjayi Pranayam Duration 5 -11 times


the mouth & eyes.2. Contract the muscles of your throat as much as you can.3. Then breathe in through both the nostrils. On doing so the air

should touch the muscles of the contracted throat, but does nottouch the nostrils. When the air passes through the contractedthroat a buzzing sound is heard.

4. In the beginning do not retain the breathed air in.5. After some practice do kumbhaka at both the stages.6. Repeat the process according to capacity.7. In this Pranayam, keep the right side nostril closed and exhale

through the left nostril.

Benefits1. Very effective in curing diseases of throat like thyroid, tonsils and other ailments of throat


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Surya Namaskaara


Introduction

The term Surya Namaskaara means 'salutation to Sun'. Surya Namaskaara is anexercise sequence, which has both the physical and the spiritual aspects. On the physical

side, it involves a series of aasanas or yogic postures, which provide the body with amost complete exercise. Virtually all the parts of the body, including the thoracic andabdominal organs, are exercised and rejuvenated with vitality. Spiritually, the SuryaNamaskaara is method of propitiating the Sun-god and enjoying his blessings. These

include faster progress in meditation, a sharp intellect, a sound health, and acquisition ofspiritual wisdom.Surya Namaskaara consists of three important elements each of which needs to becarefully attended to for maximum possible benefits. If proper attention is not given todetail, the results may not be attained in full.1. How To Write YantraAasanas or bodily postures: Surya Namaskaara is an exercise sequence involving twelvedifferent body postures, as if to signify the twelve signs of the zodiac through whichpassage of the Sun results in the formation of twelve months of a year. This exercise

involves six postures, which proceed in one direction, and another six, which mark thereturn to the original position. It is virtually equivalent to the Sun traversing six signs ofthe zodiac to give rise to one 'ayana' of six months and returning through another six

signs to give rise to another ayana, thus constituting the Uttaraayana (the northerly

course ) and the Dakshinaayana ( the southerly course). The completion of a cycle ofUttaraayana and Dakshinaayana brings the Sun back to its original position from wherethe next solar cycle starts. Even as the apparent movement of the Sun through thezodiac is of importance to astrologers, so also is the practice of the Surya Namaskaarato them.

2. Materials Used In YantraBreathing: Yogic practices lay great stress on regulation of breathing which helps theyogi to gain control over the life force within the body as well as outside.Synchronisation of breathing with physical postures is thus an important constituent of

the practice of Hatha yoga. In Surya Namaskaara the different postures when correctlypractised appear rhythmical, one naturally leading to the other. The sequence ofbreathing, consisting of inhalation, exhalation or retension, has also been advocated asit would most naturally be during the various postures. It requires some extra attention

in the beginning to be able to synchronise the breathing with the physical posture. Withpractice, the sequence of posture and breathing would get integrated and appearnatural. Obviously, the best results from the practice of Surya Namaskaara can only beexpected when the posture and the breath proceed in harmony.3. Different Yantras And Their UsesIncantations or Mantras : Surya Namaskaara is not undertaken merely as a physicalexercise though it is eminently qualified to be levelled as the most effective bodilyexercise. It is practised with a religio-spiritual intent as well. The propitiation of the Sunis one intent, and the consequent spiritual benefit accuring from a benevolent Sun the

other. Each of the twelve postures of this exercise sequence is associated with a mantraor potentiated incantation. A specific mantra has to be chanted as a specific posture inthe sequence is attained. it is thus a synchronisation of posture, breath and mantra, alltogether proceeding in a sequence. Each of the mantras literally is an affirmation

salutation to the Sun. But those who know about the mantras are also aware that the

literal meaning of a mantra is of little consequence. It is the energy hidden in thestructure of the mantra that is of significance. It produces a tremendous impact, often in

a highly subtle manner, when uttered in the prescribed manner and sequence. Since themantras here involve a form of worship of the Sun, the element of devotion becomesimportant. The Surya Namaskaara is thus a physical exercise (body postures) integratedwith praanaayaama (controlled breathing) and devotioned worship (chanting of mantra).


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4. The Sequence of Postures1 : Namaskaaraasana (the prayer)

Stand erect facing east, feet together. The feet, buttocks, back,neck and head should lie in the same vertical plane. Fold the twohands together in front of the chest, eyes closed and body relaxed.Breathe naturally.

2 : Oordhva Namaskaaraasana ( the prayer with raised arms )Raise both arms above the head, hands folded together. Carry thearms as far back as possible, extending the spine at the same time.Inhale the breath while raising the arms.

3 : Hastapaadaasana ( the forward bending )Bend forwards, withdraw the stomach and place the palms of both

hands on the ground on either side of the of the feet. Keep the legs

straight at the knees. This posture should be attained gentlywithout exerting too much. It may not be possible in the beginningto attain the final position as described here.

Exhale while bending forward4: Ashwa Sanchaalanaasana (the horse)

Retaining the hands where they are ( on the ground on either side

of feet), stretch the right leg backwards as far as it goes, bendingthe left leg at the same time, without altering the position of theleft foot .

Inhale deeply while this posture is being attained5: Parvataasana (the mountain) :

Move the right foot forward and the left foot backwards so that thetwo feet lie side by side. Lower the head, left the buttocks as high

up as possible. The legs and arms must be straight and the soles ofthe two feet must be on the ground, the heels also touching theground.Exhale deeply as this posture is attained.

6 : Ashtanga Namaskaaraasana ( salutation with eight points)This posture is so called because eight body points ( two hands,two knees, two feet, chest and forehead) are made to touch theground. Lower the body and let the feet and the knees touch the

ground. Pull the abdomen in while lowering the chest and theforehead to the ground even as the hands remain on the groundclose to the chest. The hips and the abdomen have to be pulled upto keep them off the ground.

Hold the breath outside.7 : Sarpaasana ( the cobra )

Straighten the arms while arching the head and the spinebackwards. Lower the hips. Only the hands and feet should touch

the ground while the rest of the body remains of the ground.Inhale deeply, filling the chest with air.

8 : Parvataasana ( the mountain )Regain the position as shown in fig. 5

Exhale while attaining this position.


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9: Ashwa Sanchaalanaasana ( the horse )Attain the position shown in fig. 4. The right leg must be extendedbackwards and the left leg brought forwards.

Inhale deeply.

10: Hastapaadaasana ( the forward bending )Come back to the position shown in fig. 3.

Exhale deeply.11: Oordhva Namaskaaraasana ( the prayer with raised arms )

Attain the position shown in Fig. 2.

Inhale while the body and the arms are lifted up.12: Namaskaaraasana ( the prayer )

Return to the same position as Fig. 1.

Breathe normallyThis brings us to the original position wherefrom the next cycle of Surya Namaskaaracan be commenced. In fact, a complete cycle of Surya Namaskaara would consist of twocycles of twelve postures each, a total of twenty-four positions. In the second set of

twelve postures, instead of stretching the right leg backwards in the AshwaSanchaalanaasana ( Fig. 4), it is the left leg which is extended backwards. Similarly, instep 9 ( Fig. 9 ) in the Ashwa Sanchaalanaasana, it is the left leg that remains stretched

while the right leg is brought forwards. The cycle of twenty-four steps thus makes thewhole sequence properly balanced.


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Page 4Copyright Rajesh Joshi [email protected]

Quick ReferenceThe Sequence of Postures

1 : Namaskaaraasana 2 : Oordhva Namaskaaraasana 3 : Has

4: Ashwa Sanchaalanaasana 5: Parvataasana 6 : Ashtanga

7 : Sarpaasana 8 : Parvataasana 9: Ashwa

10: Hastapaadaasana 11: Oordhva Namaskaaraasana 12: Na


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Healthy Heart


Eight Fold Path of Yoga

1 YamaI] Non -Violence

[ii] Truth[iii] Non-stealing[iv] Continence[v] Non- covetousness

2 Niyama[i] Purity

[ii] Contentment[iii] Austerity[iv] Study of scriptures[v] Surrender to the Lord

3 Asana Body postures4 Pranayama Breath Control5 Pratyahara Withdrawing from the

outside world to innerself

6 Dharana Concentration on singlepoint

7 Extension of Dharana8 Samadhi Extension of Dhyana


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Healthy Heart


Healthy Heart

[Excerpt from SAVAL-Heart Management ]

1. Risk Factor for Heart Diseases1. Stress

2. High Cholesterol

- Bad Cholesterol- Safe Limit is from [130-200]- Better value is 130

3. High Triglyceride- Safe Limit is from [130-150]- Value should be less than 100- Comes from eating Oily food

4. Low HDL Cholesterol- Good Cholesterol;- Helpful in removing blockages

5. Cholesterol HDL High Density Lipoprotein

- Better value is greater than 40 (Good > 40)

6. Cholesterol LDL - High- Bad Cholesterol- Dependent on HDL

7. Blood Pressure- Normal Value [120-80]

8. Diabetes- Fasting


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Healthy Heart


i. Carbohydrates

-1 gram Carbohydrates 4 Calorie

ii. Protein

-1 gram Protein 4 Calorieiii. Fat

-1 gram Fat 9 Calorie

- So by eating 100 gm of Carbohydrates you deposit 400 calories in yr

body and by consuming 100 gm of fat deposit 900 calorie in your body.

8. Carbohydrates - Sources- RAW Sugar

- Sweets

- Honey

- Gud

- Cold Drinks

- Sweet Fruits (Banana, Papaya)

- Vegetables

- Chapatti

- Bread

- Rice

- All Cereals

- Non Sweets

9. Protein - Sources- Pulses (Dal)

- Milk

- Milk Products

- Egg

- Meat

10. Fat - Sources- Ghee

- Oil , Butter , Cheese , Cream

- Groundnut contains 40% fat

- Almond contains 60 % fat

- Cashew (Kaju) contains 60% fat

- Coconut 40%; Dry Coconut 40 % fat

11. Calorie Intake Management- For reducing Calorie initially plan 1000-1200 calorie & distribute your

Calorie intake across day.

% Intake Activity Calorie

30% Breakfast 300 cal

35% Lunch 350 cal

10% Afternoon Snacks 100 cal

25% Dinner 250 cal

12. Overweight- 1 KG extra Weight 1000 gm Fat 9000 calorie extra on yr body

- 10 KG extra Weight 90,000 calorie extra on yr body

13. Count your Calor ie


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ROTI

- 1 Bread = 25 gm (Carbohydrates) = 25 * 4 = 100 Calorie

- 1 Roti = 100 Calorie

- 1 Biscuit = 25 Calorie ;

- 1 Mari Gold Biscuit (Least Fat) = 6 gm = 24 Calorie

RICE

- 1 Bowl Rice = 100 gm = Assume 75 gm water + 25 gm carbohydrates =

25*4 = 100 Calorie

- 1 Bowl Rice = 100 Calorie

DAL

- 1 Bowl Dal (gadhi less water)= 25 gm = 100 Calorie

- 1 Bowl Dal (Patli enough water) = 50 Calorie

- 1 Bowl RASAM = 10-15 Calorie

Vegetables

- All Vegetables 100 gm = 20 Calorie

- Potato (Aalu) 100 gm = 100 Calorie

Salad

- Cucumber (Khera) Carbohydrates 100 gm Khera contains 90%

water + 6 gm Fiber 16 Calorie- Tomato 1 Tomato = 100 gm = 5 gm Carbohydrates + Fiber 5 gm +

90% water = 20 Calorie

- Daily eat Salad as much as you can (atleast eat 400-500 gm of salad)

All Fruits

- All Fruits 100 gm = 50 Calorie eg. NashPati, Papaya, Orange, Anar etc.

- Remaining Fruits like Mango, Banana, Cheeku, Grapes

- 100 gm = 100 Calorie

- 1 Banana = 100 gm = 100 calorie

Sweets

- 1 Gulab Jamun = 50 gm = 6 cal / gm = 300 calorie (Oily Sweets)

- Potato (Aalu) 100 gm = 100 Calorie

General

- 1 Spoon Oil = 5gm * 9 = 45 Calorie

- 1 Roti with Ghee = 100 Calorie + 45 Calorie = 145 calorie

- 1 spoon Sugar = 5 gm * 4 = 20 Calorie

- Milk = 100 gm = 88 gm water + 4 gm carbohydrates + 4 gm Protein +

4 gm Fat = 70 Calorie

- Skimmed Milk = 100 gm = 35 Calorie

- 1 Bottle of Cold Drink = 100 Calorie

- Avoid drinking Milk; Take skimmed milk or Double tones Milk & Dailytake only 200gm. Daily eat fiber & Anti Oxidant in your food.

14. Test for Heart-

STRESS TEST Trend Mill Test Its negative than it only suggest thatpresently Heart Blockages are less than 70%.

- Under normal conditions each year 2% Blockages are created in our

Heart. Palpitation (Increase in Heart Beat)

15. Heart Diseases - Test- Sorbitrate tablate ; ECG Electro Cardiogram

- TMT TradeMill Test Exercise test by walking


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Acupressure Poin ts

Page 1Copyright Rajesh Joshi [email protected]


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Right Postures Daily LifeSLEEPING POSTURE - BEST

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