May 28, 2012 Light Yogic Exercises.

May 28, 2012 www.dsvv.ac.in 1

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Light Yogic Exercises


Light Yogic Exercises

• Usha Paan• Morning Walk• Joint Loosening Series• Sookshma Yogic Kriyas• Simple Breathing

Techniques• Pranayama• Shavasan

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Usha Paan

http://www.stretchmarksreport.com/uploads/editor/drinking_water.jpgwww.awgp.org


Dr. Rakesh Jindal, “Prakratik Ayurvigyan (Hindi)”, Arogya Seva Prakashan:Modinagar, 2005.

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Usha Paan

Immediately after you leave the bed in the morning

Before brushing your teeth

Take about 0.5 to 1 liter of normal tap water in a jug

(neither cold nor hot) (preferably kept in copper jug) (during winters lukewarm water can be taken)


Dr. Rakesh Jindal, “Prakratik Ayurvigyan (Hindi)”, Arogya Seva Prakashan:Modinagar, 2005.

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Sit down in squatting position / On the Chair

Drink the water slowly (sip by sip) through a glass

After Usha Paan• Go for a walk in fresh air / do TTK asanas 5-8 times each

(TTK: Tadasan, Tiryak Tadasan, Kati Chakrasan holisticchikitsa.blogspot.com/2011/04/3-asanas-to-fight-fatigue.html)

• Don’t eat/drink for 30 min• Don’t sleep• Go to toilet

Usha Paan


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Regular practice has shown promising results in:

constipation, acidity gas problem, indigestion kidney stone urinary bladder stone obesity diabetes addictions headache, depression weak stamina

http://www.naturopathy.co.in/Hydrotherapy.htm

Benefits of Usha Paan

Morning / Evening Walk

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May 28, 2012 www.dsvv.ac.in 8Dr. Rakesh Jindal, “Prakratik Ayurvigyan (Hindi)”, Arogya Seva Prakashan:Modinagar, 2005.

Morning / Evening WalkCalled the BEST EXERCISE

Method• Walk in fresh air only• Don’t Talk when you Walk (Feel Oneness with Nature)• Walk with empty stomach• Healthy person: 5-7 km/day Weak person: 0.5-1 km/day (Gradually increasing)• Speed: 1 km in 10 minwww.indianetzone.com/photos_gallery/

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Method• Must do deep breathing

during walking Procedure (7:4:7)

Inhale: 7 steps Hold: 4 steps Exhale: 7 steps

(For Beginners - 4:2:6)www.indianetzone.com/photos_gallery/

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Benefits• External/Internal cleansing• Better mental health

positive thoughts• Increased vital life force• Muscles Stronger• More blood supply to the

heart blood purification• Less pressure on heart

people of all ages can do it

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Joint Loosening Series

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Starting position• Sit with legs (together)

outstretched straight in front of the body• Place the palms of the hands

on the floor to the sides and just behind the buttocks or keep the palms on the thighs• Back, neck and head should

be straight

Joint Loosening Series(Anti Rheumatic Series / Sandhi Sanchalan ke Abhyas /

Pawan Muktasan – Part 1)

www.yogaonline.gr/uploaded/Dandasana-big.jpg

For Legs

"Yoga Therapy", Edited and Compiled By: Kamakhya Kumar, Dev Sanskriti Vishwavidyalaya, Shantikunj:Haridwar, Uttarakhand, 2006.


1. Padanguli Naman (Toe bending)2. Goolf Naman (Ankle bending)3. Goolf Chakra (Ankle rotation)4. Janufalak Akarshan (Knee-cap contraction) 5. Janu Naman (knee bending)



5 Times Each

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For Legs

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6. Janu Chakra (Knee crank / rotation)7. Ardha Titali Asana (Half butterfly)8. Poorna Titali Asana (Full butterfly)



5 Times Each

For Legs

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Starting PositionSit in sukhasana / vajrasana / on chair with back straight, neck straight

1. Finger Point Pressure2. Mushtika Bandh (Fist Making)3. Manibandh Naman (Wrist Up & Down)



5 Times Each

For Hands

images.google.com search - fingertips press



4. Manibandh Chakra (Wrist Rotation)5. Kohani Naman (Elbow Movement)6. Skandh Chakra (Shoulder Rotation)7. Shoulder Up & Down



5 Times Eachwww.zentrajapan.com/asanas/pawanmuktasana/wrist-rotation.jpg

For Hands



Inhale

• To be done with eyes closed• When going away from body breathe in & towards body breathe out

1. Neck up & down2. Neck to sides - horizontal3. Neck to sides – vertical (bend & touch shoulders)4. Neck rotation (clockwise & anti-clockwise)



5 Times Each

For Neck

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Exhale


Sookshma Yogic Kriyas



Back straight, neck straight, eyes closed

1. Concentrate on forehead Don’t stress the forehead Do deep breathing 10 times2. Raise the eyebrows while

inhaling Return to normal position

while exhaling

For Forehead

Sookshma Yogic Kriyas(Simple Exercises for Each Part of the Body)

Muni Kishanlal, “Prekshadhyan : Yogic Kriyaen (Hindi)”, Jain Vishwa Bharati:Ladnun, Rajasthan, 2006.

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Back straight, neck straight

Eye-Ball Movement1. Up & Down2. Right & Left3. Diagonal – Up & Down4. Rotation – Clockwise & Anti-ClockwiseFollowed By• Gentle Eye-Massage• Palming

For Eyes



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1. Ear massage2. Point pressure3. Rotate index finger gently

inside the ears4. Hear “Antar-Naad” (deep

internal voice)

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For Ears


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1. Seetkari breathing 2. Circulate air inside mouth3. Khechari mudra4. Exercise for larynx (vocal

cord)5. Massage face & neck

For Mouth, Teeth & Larynx


3 Times Each

images.google.com search – teeth clenched

Breathe In




Chest1. Hand stretching movement2. Spring movement3. Lion movement4. Install breathing

Abdomen1. Agnisar kriya

For Chest & Abdomen


3 Times Each

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Waist1. Rotate waist clockwise &

anti-clockwise2. Pad-hastasan3. Side-bend chakrasan

Legs1. Stand on toe & balance2. Stand on heel & balance (Can also walk on toe & heel)3. Hit buttocks with heels

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For Waist & Legs


3 Times Each


Simple Breathing Techniques

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1. Thoracic Breathing (3s inhale, 2s hold, 3s exhale)2. Abdominal Breathing (3s inhale, 2s hold, 3s exhale)3. Thoraco-abdominal Breathing (3s inhale, 2s hold, 3s exhale)4. Install Breathing (short inhale 5 times – with contraction of neck muscles – followed by 1 long exhale)

Six Minute Breathing Exercise

8 Times Each

Inhaling

Exhaling

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5. Anulom-Vilom Breathing• 3s inhale from left nostril• 3s hold• 3s exhale from right nostril• 3s hold• 3s inhale from right nostril• 3s hold• 3s exhale from left nostril• 3s hold

6. Bandh Breathing

Six Minute Breathing Exercise

3 Times Each

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Pranayama

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Anulom Vilom Pranayama

Anulom Vilom Pranayama

(1 cycle)

• Inhale from left nostril• Hold (close both nostrils)• Exhale from right nostril• Inhale from right nostril• Hold (close both nostrils)• Exhale from left nostril

Ratio – 1:1:2

Swami Satyananda Saraswati, “Asana Pranayama Mudra Bandha”, Yoga Publications Trust:Munger, Bihar, 2006.

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Repeat 5 Times


Bhramari Pranayama(anti-stress / anti-anxiety pranayama)

Bhramari Pranayama

(1 cycle)

• Close your eyes • Close your ears with the help

of index fingers• Inhale deeply• Exhale slowly with humming

sound• Feel vibrations in head region


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Repeat 5 Times

Shavasan

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Benefits• Relaxes entire psycho-

physiological system• Develops body awareness• Indicated for all problems,

especially: High Blood Pressure Insomnia

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Shavasan

Swami Satyananda Saraswati, “Asana Pranayama Mudra Bandha”, Yoga Publications Trust:Munger, Bihar, 2006.

Reference Books


• Swami Satyananda Saraswati, “Asana Pranayama Mudra Bandha”, Yoga Publications Trust:Munger, Bihar, 2006.

• Muni Kishanlal, “Prekshadhyan: Yogic Kriyaen (Hindi)”, Jain Vishwa Bharati:Ladnun, Rajasthan, 2006.

• "Yoga Therapy", Edited & Compiled By: Kamakhya Kumar, Dev Sanskriti Vishwavidyalaya, Shantikunj:Haridwar, Uttarakhand, 2006.

• "Yoga Chikitsa Sandarshika – 3rd Edition (Hindi)", Edited & Compiled By: Kamakhya Kumar, Vedmata Gayatri Trust, Shantikunj:Haridwar, Uttarakhand, 2005.

Reference Books

• "Yoga and Life Management Workshop", Compiled By: Vijayalakshmi Chitta, IIT Bombay:Mumbai, 2011.

Reference Report

Websites

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•www.awgp.org(Gayatri Pariwar – Shantikunj, Haridwar) •http://www.ccryn.org/(Indian Government – AYUSH)

• http://indianmedicine.nic.in/ (Indian Government - AYUSH)

• http://punenin.org/(Indian Government – Bapu Bhavan)

• http://nccam.nih.gov/health/yoga/ (US Government – Clinical trials and research papers)

• http://arogyamandir.org/(Arogya Mandir, Gorakhpur – Vitthaldas Modi)

Websites

http://www.awgp.org/

May 28, 2012 www.dsvv.ac.in 38www.awgp.org

May 28, 2012 Light Yogic Exercises.

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Transcript of May 28, 2012 Light Yogic Exercises.