One session of 60 mins each week

Level 1

1st Session – Basic simple Yoga postures with breathing

techniques

2nd Session – Ergonomics & Desktop exercises

3rd Session – Relaxation Techniques ,visualization &

meditation

4th Session – Suryanamaskar & Importance of Diet &

Nutrition

Importance of Prayer & Prayer

The Magic of Mantra & the Power of Chanting

To a seeker prayer is unavoidable. Human mind gathers to itself the strength

& weaknesses of the ideal or idea that it entertains sincerely for long. If a

given mind can be made to contemplate upon fear, it has been

experimentally found it can create in the individual a “fear complex”. The

propaganda machinery and their unhealthy seduction that is breaking up the

modern world in the name of politics is a typical example of the pernicious

application of this psychological truth. The Acharyas & the Masters of old

having no power-politics in their minds, made use of this human nature to

humanise man, to help him transcend his own weaknesses & to grow himself

into an ampler field of mental possibilities & intellectual equipoise. The

technique so evolved is prayer.

When through prayer an individual has gained the required minimum of

mental equipoise, he discovers in himself a subtler perception of the vaster

fields of the spiritual realm. Thus viewed, essentially prayer is a training of

the mind, whereby the prayerful mind unfolds itself its subtler capabilities,

which are not ordinarily brought into play, in an average man.

Therefore, it has been found necessary that we must have different types of

prayers wherein, the theme remaining the same, the One Lord is addressed

from different relative points of observation. Roughly we may say that the

sections are addressed to seekers who are spiritually in the stage of

‘childhood’, in the days of ‘adolescence’, in the years of ’youth’ and in the

periods of ‘old-age’.

Prayer is essentially an emotional approach to the Lord-the-Perfect, and

through this process we heave up our personality to a point nearer the Ideal

State of the Most High. Naturally, it will be an unavoidable logical corollary

that each one of us will have to start our pilgrimage from where we are. As a

limited individual, I invoke the Lord’s help, the Lord’s grace, by an act of

prayer. Being based on one’s will, prayer is an action which bears fruits. It is

an act invoking grace as well as a simple auto suggestion. As I sit in

meditation, relaxed, I offer a prayer to the Lord whom I invoke in any given

form, in any given name.

No doubt, prayer is a means, an unavoidable means for, growing in self-

integration. In this intelligent re-education of the mind we have to prescribe a

scientific syllabus, which should steadily rise in tempo and depth of significance.

In all scientific systems of education we have to follow this rhythm of the

intellectual unfoldment in the student. When the same concentration cultivated in

the fields of the Divine themes—of the beauty of the world, of the mysterious of

creation, of the Love of the Lord, of the play of disease and death, desire and

passion, charity and courage—through Devotion, Prayer and Meditation, the

integrated personality unfolds its spiritual beauties. Prayer is power. Prayer makes

the personality plastic; scriptures supply the mould; in Meditation pour yourself

into the Divine mould and recast yourself.

1st Session – Basic simple Yoga postures with

breathing techniques

1. Tadasan

‘Tada’ means palm tree in sanskrit language. Tadasana or

Mountain Pose is very similar to palm tree, also known as Urdhva

Hastasana. It is very popular and one of the easiest yoga poses,

which can be practiced by anyone without any problem. Tadasana

is helpful for body stretching, making spine flexible and helps to

increase height.

Steps:

A. Stand with your feet together flat on the floor. The

big toe joints and the inner ankle bones must be

slightly touching each other

B. Hold your body in a straight line facing forwards.

Relax your arms down by the sides with palms facing

towards your body and fingers gently curled up and

thumbnails facing forwards.

C. Pull the kneecaps up and pull or stretch up leg

muscles.

Tuck the tailbone under.

D. Lift up and open the front of the body.

Relax your shoulders down and lengthen back of the

neck by lowering your chin slightly.

E. Rest your head evenly at the top of the spine.

Maintain a straight upright posture, hold and breathe normally.

Benefits:

• Promoting happiness and confidence.

• Improving body posture.

• Creation of space within the body to allow the internal organs to

function efficiently.

• Helping the digestion process, elimination process and respiration

process.

• Strengthening the legs and the abdominal area. • Relieving conditions such as sciatica and improving flat feet.

2. Vrukshasan

Vrikshasana is one of the important asanas among the various

yogasanas. Vrikshaasana comes from the word Vriksha which

means tree and that is why this yoga pose/posture is known as the

tree pose.

Steps:

A. Stand straight and keep your feet close to each other. Your

knees, legs and hand should be straight.

B. Now bring your right feet and keep it on your left thigh. Try

to make a right angle. If you are unable to keep your foot

on the thigh, try to keep your foot on the left leg wherever

you feel comfortable and maintain balance. But remember

your right toe should point downwards. Your body balance

should depend on the left leg.

C. Now join your palms and bring them to the middle of your

chest and keep the figure pointing upwards. Now slowly

move your hands overhead. Raise your arms over your

head. Your arms should be slightly bent.

D. Stand straight, look in the front and be relaxed.

E. Stay in this position for about 10 seconds. Breathe normal.

F. Now slowly bring your hands in the middle portion of the

chest same as before, bring your right leg to the ground

and come back in the starting position.

G. Repeat the same procedure with another leg.

H. Try to repeat the whole procedure for 2 to 3 times.

Benefits:

• Vrikshasana yoga pose makes your knees, ankles and

overall leg strong and flexible.

• Vrikshasana tones the legs, open the hips.

• Vrikshasana also improves develops concentration and

mindfulness.

• Vrikshasana also develops neuromuscular coordination.

• After doing Vrikshasana, some people have seen great relief

in sciatica

3. Paadhastasan

In the Sanskrit language pada means ‘foot’ and hasta refers to the

‘hand’. Therefore padahasta asana means the ‘hand to foot pose’.

Steps :

A. Standing with your feet together, exhale and bend forward

at the hips, keeping your arms extended throughout the

movement, finishing with your upper torso and arms

hanging straight downward.

B. Inhale slowly, draw the head and neck forward (look up)

and lengthen the spine.

C. Exhale again and relax the head, neck and spine

downwards, fixing your fingers and palms firmly under your

toes and the balls of your feet into the complete

padahastasana.

D. Note: Also try to hold this position for 15 to 20 seconds in

the beginning, increasing the duration over time.

E. To come out of the posture, release your hands from

beneath the feet, straighten your arms, inhale and slowly

come back up into tala asana, with the arms again extended

high overhead.

F. Exhale, slowly lower the hands back down and relax in

sama sthiti asana(normal pose).

Benefits:

The benefits of padahastasana are numerous. In this posture,

there is great emphasis on the flow of blood to the head without

the difficulties presented in other postures which also do so such as

the headstand. Some key benefits are:

The toning of the abdominal organs

Conditions of bloating of the abdomen, constipation, indigestion

and other gastric troubles can be greatly alleviated

Helps to relieve sciatica

The spine is made resilient, straight and flexible

Circulation of the blood throughout the body is improved

The muscles of the back are stretched and energized, making one

feel invigorated afterwards

4. Trikonasan

Trikonasana (triangle pose) augments the movement of the

Half Spinal Twist and gives an excellent lateral stretch to

the spine, toning the spinal nerves and helping the proper

functioning of the digestive system.

Steps:

Straighten your front leg (the right leg in this case).

A. Begin the reach the right arm forward, drawing the right

thigh upwards and tucking the hip at you come forward.

B. Drop the right hand down onto your shin or ankle, or if you

are more open, onto the floor inside or outside the right

foot. Do whichever one feels most comfortable.

C. The left shoulder stacks on top of the right one as you open

the chest reaching the left fingertips upwards while keeping

the left shoulder rooted in the socket.

D. Take your gaze up toward the left fingertips.

E. Draw the right thigh muscle upwards, deepening the right

hip crease.

F. Microbend the right knee.

G. Stack the left hip on top of the left.

H. Repeat on the left side.

Benefits:

• Along with a sequence of standing poses Uttitha

Trikonasana strengthens the back. It can help those with:

displaced spinal discs, arthritis of the lower back and dorsal

region, stiff shoulders, and sciatica.

• It can also correct a hunched back and if practiced

regularly, will banish backache forever.

• Trikonasana also works on the legs. It improves deformed

or weak legs, tight hamstrings, knee and ankle problems

and flat feet.

• Tackled with confidence it also helps acidity, bronchitis,

constipation, indigestion, and kidney problems.

5. Veerbhadrasan

Virabhadra = name of a warrior who is an incarnation of Shiva

Steps:

A. Standing in Mountain Pose, exhale as you step your left foot

back three to four feet. Align you left heel behind the right heel

and then turn your left foot out 90 degrees. Turn your hips out

to the left and firm your thighs feeling the center of the right

knee cap move in line with the center of the right ankle.

B. Inhale and raise your arms so they are parallel to the floor over

your thighs.

C. Widen your shoulder blades are you open your chest and collar

bones.

D. Rotate your plams so they are facing downward.

E. As you exhale, bend the right knee forward over your right heel,

the right shin should be perdendicular to the floor (as a guide,

you should be able to see your right big toe and inner edge of

your right foot.

F. Maintain even grounding through your right foot. Apply slightly

more pressure in your right heel rather than the toes, this will

keep your right knee more stable.

G. Draw your tailbone under and towards the pubic bone and feed

the bottom front ribs in keeping the abdomen from swaying

outward.

H. Strengthen this position by pressing the outer left heel into the

floor.

I. Continue to stretch the arms away from the shoulders as they

flow parallel to the floor. Avoid leaning the upper body over the

right thigh, stay tall over your pelvis.

J. You gaze should move forward over your right arm down the

middle finger, using this as a focal point.

K. Breathe slowly and stay here for 30 seconds to one minute.

L. To exit, inhale and straighten your right leg. Exhale and lower

your arms.

M. Reverse your feet facing the other way and repeat for the same

length of time for the left leg.

Benefits:

Strengthens your shoulders, arms, thighs, legs and ankles.

Stretches your groins, thighs, and ankles.

Expands your chest, lungs and shoulders.

Stimulates abdominal organs and digestion.

Increases stamina and endurance.

Rlieves backaches, especially through the second trimester of

pregnancy.

Improves balance, concentration and core awareness.

6. Vajrasan

Vajrasana (Diamond Pose) is one

of the easiest yoga postures to perform, and it can be done by

anyone without adding stress to the other parts of the body. It is

possible for the practitioner to remain in this posture for long

periods of time. The word ‘vajrasana’ comes from two Sanskrit words. The word ‘vajra’ means ‘diamond’ and ‘asana’ means ‘pose’.

Steps:

A. Kneel on the floor. Then bring the big toes together and

separate the heels to form 'V' shape by feet.

B. Lower the buttocks onto the inside surface of the feet with

the heels touching the sides of the hips.

C. Then place the hands on the knees, palms down. The back

and head should be straight.

D. Close the eyes, relax the arms and the whole body.

Breathe normally and fix the attention on the flow of air

passing in and out of the nostrils.

Benefits:

• Vajrasana alters the flow of blood and nervous impulses in the

pelvic region and strengthens the pelvic muscles.

• It is a preventative measure against hernia and also helps to

relieve piles.

• It increases the efficiency of the entire digestive system, relieving

stomach ailments such as hyperacidity and peptic ulcer.

• It reduces the blood flow to the genitals and massages the nerve

fibers which feed them, making it useful in the treatment of dilated

testicles and hydrocele in men.

• It is a very important meditation posture because the body

becomes upright and straight with no effort.

• It is the best meditation asana for people suffering from sciatica

and sacral infections. • It is the best stretch for quadriceps muscle groups.

7. Sukhasan

Starting Position: Vajrasana

Concentration: on the whole body

Breath: coordinated with movement, normal breathing in the posture

Steps:

A. Sit in Vajrasana with hands on the thighs. The upper body is straight and relaxed.

B. Inhaling raise both arms above the head.

C. Exhaling keep the back straight and bend upper body and

arms forward from the hips, until arms and forehead touch

the floor. The buttocks remain on the heels.

D. Breathing normally remains in this position for a while.

Relax the whole body, especially the shoulders, neck and back.

E. Inhaling keep the back straight and raise the upper body and arms.

F. Exhaling return to the starting position.

G. Practice the exercise 3 times in total. Remain bending

forward for sometime and consciously perceive the

movement of the breath on the spine.

Benefits:

• Improves blood supply to the head and therefore nourishes

the eyes and all brain functions. Helps to relieve fatigue and promotes concentration.

• Anxiety and depression are relieved due to its calming effect.

• The whole spine and muscles of the back relax in this

position and the breath deepens into the back of the lungs. Abdominal breathing gently massages the digestive organs.

8. Ardhamatsyendrasan

Steps:

A. Bend the left leg and place the left foot on the ground over the

right knee.

B. Bend the right leg and fold it so that it is resting on the ground with

the right heel near the left buttock.

C. Bring the right hand over the left leg and grab the big toe of the left

foot.

D. Inhale and exhaling twist the trunk of the body as much as possible,

turning the neck so the gaze is over the left shoulder and encircle the

waist with the left hand with the palm facing outwards. Continue to

maintain the asana, breathing normally.

Benefits:

Increases the elasticity of the spine, tones the spinal nerves

and improves the functioning of the spinal cord.

Stretches the muscles on one side of the body whilst

compressing the muscles on the other side.

Relieves back pain and stiffness from between the

vertebrae.

Useful for slipped disc.

Massages the abdominal organs and increases the digestive

juices making it useful for loss of appetite and constipation.

Useful for diabetics, with concentration on the pancreas.

Regulates the secretion of bile and adrenaline.

Relieves tension that may have built up in the back from

forward and back bending asanas.

Opens the chest and increases the oxygen supply to the

lungs.

Loosens the hip joints, relieving stiffness.

Releases tension in the arms, shoulders, upper back and

neck.

Increases purification of the blood as well as the internal

organs.

Improves round shoulders.

9. Pashchimottanasan

Steps:

A. Sit with legs straight

B. Sit with the legs straight. The hands rest on the thighs.

C. Inhaling keep the arms straight and raise them above the head.

D. Exhaling, keep the back straight, bend forward from the

hips as far as possible and hold the toes. Knees remain straight. Try to bring the head forward to touch the knees.

E. Breathing normally hold this position.

F. Inhaling bring the body upright keeping the arms straight.

G. Exhaling place the hands on the thighs.

H. Initially, practice the Asana three times holding each

repetition briefly. After practicing this way for some time

begin to extend the practice by holding the posture for a few minutes with normal breathing.

Benefits:

Stimulates the Manipura Chakra and life energy.

Increases blood supply in the back.

Stretches the muscles of the back and along the back of the legs.

Activates kidney and pancreas function and aids in achieving a slim figure.

10. Vakrasan

Steps:

A. A. Bend the left leg in the knee and place its heel near the thigh. Keep the sole of the

left foot flat on the floor and the thigh and knee touching to the chest.

B. B. Place the left hand in front of the right hand in such a way that the fingers of both

the palms face each other and the palms remain flat on the floor.

C. C. Now turn the neck and the trunk to the right, twisting the spine and look back

above the shoulder. Continue smooth breathing.

Benefits:

The elasticity of the spine increases as it gets twisted in its

erect position. Along with the spine the belly and other

internal organs also get twisted and receive the desired

strain.

It also has very good effect on the spinal cord and its

functioning is improved.

11. Bhujangasan – The Cobra Pose

Steps:

A. Lie on the abdomen

B. Rest the chin on the floor and place the hands beside the

body in line with the armpits. The feet are extended.

C. Inhaling press the hips to the floor and lift the upper body

with the help of the hands. Tilt the head back slightly and

look up. The spine is evenly arched and the shoulders are pressed down and back.

D. Holding the breath remains in this position as long as

comfortable.

E. Exhaling slowly return to the starting position.

F. Initially, practice the Asana three times holding each

repetition briefly. After practicing this way for some time

begin to extend the practice by holding the posture for a few minutes with normal breathing.

Benefits:

Balances the Svadhishthana Chakra.

Soothes anger and a violent temper.

Is beneficial for kidney and liver function. This Asana is

especially recommended for anyone who has a profession

where they are sitting. Prevents back problems.

12. Shalabhasan

Steps:

A. Lying on the abdomen place the chin on the floor or, if it is

more comfortable, turn the head to the side and lay one

cheek on the floor.

B. Place the arms under the abdomen. The hands are under

the thighs with palms facing down.

C. Inhaling press the palms against the floor, keep the legs straight and raise them as high as possible.

D. Holding the breath remain in this position as long as comfortable. Exhaling return to the starting position.

Variation: Extend the arms in front with palms facing down. The

chin rests on the floor. >Inhaling raise arms, legs, upper body and

head from the floor. The body weight rests on the abdomen.

>Retain the breath and hold the position. >Exhaling slowly return to the starting position.

Benefits:

Balances the Manipura Chakra.

Develops self-confidence and invigorates the body.

Is beneficial for depression. The internal organs are stimulated and the body’s acid-base balance is regulated.

Kidney function is stimulated. The leg, pelvic and back

muscles are strengthened. Encourages good posture and a slim figure.

13. Halasan

Halasana - The Plough

Steps:

A. Lie on the back. The arms lie beside the body with the palms facing up.

B. Inhaling raise the legs, buttocks and upper body into Sarvangasana.

C. Exhaling, keep the legs straight and lower them behind the

head. The tips of the toes touch the floor and the chin touches the chest.

D. Breathing normally hold the posture as long as comfortable.

E. Inhaling raise both legs up into Sarvangasana.

F. Exhaling slowly return to the starting position.

Variation A (without illustration): Come into Halasana and support the back with the hands.

Variation B: Come into Halasana and hold the toes.

Benefits:

Beneficial for the pancreas and digestive system and is therefore recommended for people with diabetes.

Activates the Vishuddhi Chakra and Manipura Chakra.

Encourages flexibility of the back and stretches the muscles along the back of the legs.

14. Dhanurasan

Dhanurasana - The Bow

Steps:

A. Lie on the abdomen with the arms beside the body. The chin rests on the floor and feet are flat on the floor.

B. Inhaling bend both legs and take hold of the ankles with the

hands. Raise the head, upper body and thighs and look up.

The body is now like a tensed bow. The body weight rests on the abdomen.

C. Holding the breath remain in this position for as long as comfortable.

D. Exhaling return to the starting position.

E. Initially, practice the Asana three times holding each

repetition briefly. After practicing this way for some time

begin to extend the practice by holding the posture for a few minutes with normal breathing.

Benefits:

Maintains the flexibility of the spine and improves mobility

of the hips and shoulders.

Massages the abdominal organs and activates the

Manipura Chakra, thus stimulating the flow of life energy or

Prana.

15. Setubandhasan

Steps:

A. Lie supine on the floor.

B. Bend your knees and place your feet flat on the ground. Position

your heels hip width apart directly under your knees. Press your

palms down into the floor beside your hips. Position your chin

lightly away from your sternum so the neck has natural curve

and lift off the ground.

C. As you exhale, contract your abdominal muscles and move your

tailbone under toward the pubic bone. Feel how the pelvic tilt

has flatten your lower back into ground and raised the low

end of your hips off the ground.

D. Maintain this pelvic tilt. Inhale and slowly lift the hips and lower

back off the floor. Keep pressing into the inner edge of your feet

to keep the knees and legs parallel. Continue to comfortably lift

the middle and upper back until you lift the hips to the height of

the knees.

E. Maintain your pelvic tilt to prevent placing a forceful arch into

the lower back. Prevent the bottom front ribs from flying

upwards. Roll the shoulders under, rising onto the back of the

shoulders.

F. Press your shoulder blades firmly into the back as your arms

root down. Ensure that your neck is not being forced into the

ground. Avoid pulling your shoulders down from the ears as this

forces and overstretches the neck. Maintain the natural curve

and space under the neck. Gently move the pubis toward your

navel

G. Hold the pose for 30 seconds to 1 minute breathing slow and

fully into the belly.

H. To exit, exhale and move your shoulder out from underneath as

you slowly lower your spine starting from the upper back down

through to the hips. Once your hips are resting on the ground,

hug your knees into your chest and rock side to side.

Benefits:

Streches your chest, neck, spine and hips.

Strengthens your back, buttocks, and hamstring muscles.

Calms your brain and central nervous system which helps

alleviate stress and mild depression.

Massages abdominal organs and improves digestion.

Stimulates the lungs and thyroid glands and helps relieve the

symptoms of menopause.

Reduces anxiety, backache, headach and insomnia.

16. PawanMuktasana

Steps:

A. Legs together hands by the side of your body.

B. Bend your left leg and grip it with both the hands.

C. Interlock your fingers and press your thigh against the

abdomen.

D. Breathe deeply (at least five breaths).

E. Come back to Shavasana. F. Now repeat the same process on right side.

G. Then with both the legs, pressing your thighs hard against the abdomen.H. Breathe deeply (at least five breaths).

I. Come back, straighten your legs and relax

Benefits :

Pawanmuktasan relieves chronic constipation,

increases digestive powerhelps in relieving gaseous accumulation and also strengthens the lower spine

17. Padmasan

Padma means lotus in

Sanskrit, in this asana position of the legs look like blooming lotus.

This asana has been given a great importance in the Yogashastra

as it is best suited for Pranayam, Meditation & concentration.

Pre position

Sitting Position.

Steps:

A. Spread both the legs and keep them at a distance of 1 to

1.5 feet.

B. Bend left leg in knee and place its toe on the right thigh and

heel on the groin of the left leg.

C. Bend right leg in knee and place its toe on the left thigh and

heel on the groin of the right leg.

D. Keep the wrists of both the hands on the respective knees and take Dnyana Mudra. Continue normal breathing.

Benefits:

As the backbone is kept erect in this asana, its

functioning is greatly improved.

Dnyana Mudra further helps in stabilizing pulse

beats. Consequently strain on muscles is reduced,

which in turn reduces strain on heart

Also breathing slows down, collective effect of all this is one can achieve concentration of mind.

18. Shavasan (Yogic Sleep)

Shavasana is derived from the Sanskrit

word shava meaning corpse. Asana, a Hindi word, means a

posture, thus resulting in the word meaning: Corpse

Posture. Shavasana is a yogic relaxation asana and in it,

you have to do nothing – just lie down on your back with

your eyes shut and relax. This sounds very deceptively

simple but during this asana there has to be synchronization

of your body movements with breathing. In other

words, shavasana is conscious relaxation and focused

awareness. It is very useful for treatment of diseases and is

also the best way to manage stress.

Benefits of Shavasana:

Headaches, dizziness, mental weaknesses, insomnia,

high B.P, sciatica and back pain are relieved.

Improves digestion

Balances hormones

Relaxes the whole psycho-physiological system.

It should ideally be practiced before sleep or before, during and

after asanas such as Surya Namaskar.

2nd Session – Ergonomics & Desktop exercises

Ergonomics derives from two Greek words: ergon, meaning work,

and nomoi, meaning natural laws, to create a word that means the

science of work and a person’s relationship to that work.

In recent years, ergonomists have attempted to define postures

which minimize unnecessary static work and reduce the forces

acting on the body. All of us could significantly reduce our risk of injury if we could adhere to the following ergonomic principles:

All work activities should permit the worker to adopt several

different, but equally healthy and safe postures.

Where muscular force has to be exerted it should be done

by the largest appropriate muscle groups available.

Work activities should be performed with the joints at about

mid-point of their range of movement. This applies particularly to the head, trunk, and upper limbs.

Chair & other stretches

3rd Session – Relaxation Techniques, visualization &

meditation

Deep Abdominal diaphragmatic Breathing & Ujjayi

Pranayama

Breathing controls the body’s bioelectric balance just as diet

controls its biochemical balance. Deep abdominal breathing not

only calms and brings emotions under conscious control, but

also greatly heightens awareness, thought and memory. But,

many people do not understand the role played by the

diaphragm—a resilient yet flexible muscular membrane which

separates the chest from the abdominal cavity. When lungs

expand, they push the diaphragm downward; when lungs

contract, they pull it up into the chest cavity.

This is the first step: the simple observation of the process of

breathing, without mental interference, without compulsion,

without violation of the natural functions of the body. Hereby

breathing becomes conscious, and with it the organs through

which it flows. If we were concerned here only with an

intellectual observation and analysis of the breathing-process,

this exercise would more or less come to an end at this stage.

The purpose of this exercise, however, is exactly the contrary,

namely, the gaining of the synthesis: the experience of the

body as a whole.

“Experiencing the whole body I will inhale; experiencing the

whole body, I will exhale”, thus he trains himself. Whether ‘the

whole body’ is here meant to be the ‘breath-body’, is of

secondary importance, since the former penetrates the latter in

its entirety and thus does not confine itself to the organs of

respiration.

The next step is the stilling of all the functions of the body

through the conscious rhythm of the breath. From this state of

perfect mental and physical equilibrium and its resulting inner

harmony, grows that serenity and happiness which fills the

whole body with a feeling of supreme bliss, like the refreshing

coolness of a spring that penetrates the entire water of a

mountain lake. This is also known as a state of hibernation.

Thus breathing becomes a vehicle of spiritual experience, the

mediator between body and mind. It is the first step towards

the transformation of the body from the state of a more or less

passively and unconsciously functioning physical organ into a

vehicle or tool of a perfectly developed and enlightened mind,

as demonstrated by the radiance and perfection of a Sage’s

body. The next steps are devoted to the incorporation of

spiritual functions in the process of breathing: “Experiencing

mental activities, being conscious of the mind, gladdening the

mind, concentrating the mind, freeing the mind, I will inhale

and exhale”, thus he trains himself. In other words: whatever

may be the subject of meditation, be it the body, the feelings,

the mind, or that which moves the mind (phenomena and

ideas), is being associated with the functions of breathing,

projected into them, experienced in them, supported by them:

thus becoming one with the ‘breath-body’. It is a process that

cannot be explained, but only experienced, and which therefore

can only be understood by those who have a practical

knowledge of meditation. Hence the formula-like terseness of

the Pali text in which these processes are described.

Scientific studies suggest connections between body and the

mind implying that emotional state and thought processes

affect brain, endocrine system and also immune system. A new

discipline has emerged based on these concepts—called

psychoneuroimmunology or mind-body medicine.

Significant increase in beta activity was observed in the left

frontal, occipital and midline regions among regular

practitioners of abdominal breathing. Neurologists interpreted

these findings as indicative of heightened alertness. Increase in

alpha activity was demonstrable in both the hemispheres with

interspersed persistence of beta activity. This indicated a state

of relaxed alertness. Regular practitioners have lower blood

cortisol levels at the base line indicating that they are less

stressed. Blood lactate is another chemical, which increases

during stress, but after the practice of pranayama go down.

Our immune system protects us from diseases. Natural killer

(NK) cells are the surveillance cells of immune system and are

capable of destroying tumor cells as well as infected cells.

These were enumerated in the Peripheral Board (PB) of

practitioners. Nk cells were found to be significantly higher in

the practitioners compared to normal individuals.

The body is repeatedly exposed to chemicals and pollutants in

the environment due to which free radicals are generated;

these react with oxygen and cause oxidant damage leading to

several diseases including cancer. To counteract these, our

body has a defense system in the form of antioxidant enzymes.

It has been found that regular practitioners have an increase in

antioxidant enzymes indicating improved antioxidant defense.

Studies conducted at the Bangalore Medical College

demonstrated a significant fall in serum total cholesterol and

LDL cholesterol, as well as an increase in HDL cholesterol. This

would make a Pranayama a tool for prevention of coronary

heart disease (CHD). NIMHANS Bangalore recorded a 70% cure

rate in individuals suffering from depression. Brain wave

patterns were found to normalize and serum prolactin

increased. Regular practice might prevent many diseases

including infections and possibly even cancer.

The technique:

1. Either sit in a comfortable position, in a chair but never in a

sofa; and/or lie down flat on back while the legs and the hands

are spread out. If at all you wish to sit then sit in padmasana,

siddhasana, swastikasana or virasana, or in any convenient and

comfortable position. Please always bear in the mind that any

physical disturbance will lead to mental distraction. This

preparatory stage trains one in the art of being aware of

sensations in the lungs; and this leads to even breathing.

2. Spread a woolen blanket, folded lengthwise, on the floor or

hard surface. Over it, at the head and exactly in line with the

edge, lay another blanket folded three or four times so that it

fits the back of the head and trunk. Mother earth is best

conductor of energy, when you do pranayama, positive and

negative electric currents are being generated in the body

through different power plants and these currents should be

passed on to earth, that is why we need a kind of insulation

between your body and the earth. Remember, that an electric

field is the condition in the space around a charged body which

will produce a force on any other charge in that space. Electric

fields are thus created by charged bodies and their effects can

only be felt by charged bodies. And therefore our sages and

saints, rishis and monies use to sit on either on wooden

structures or on the skin of the deer or lion to create good

insulation.

3. Lie flat on the back on the folded blanket, keeping the body

in a straight line. Do not unnecessary cave in the rib-cage.

Close the eyes and lie quietly for a minute or two. Closing the

eyes, we keep the windows close, through which mind just runs

away. If possible cover the eyes with a soft cloth or crepe

bandage for quick relaxation of the facial muscles. When the

facial muscles relax, they loosen their grip over the organs of

perception, namely, the eyes, the ears, nose, tongue and skin,

thereby lessening the tension in the brain. When tension there

is lessened, the Sadhaka (the practitioner) attains

concentration, equanimity and serenity.

4. Breathe normally. Consciously observe and feel the flow of

breath throughout. Here feeling is knowing, thus one could

travel from communication to communion. Feel the flow of

breath at the tip of your nose. Note the change in

temperatures. When you inhale, you may feel that cold air

entering your body and when you exhale, hot air passing out

the body.

5. As you breathe in, make sure that both lungs fill evenly or

uniformly. Feel the chest expand upwards and outwards.

Synchronize the two movements for the rhythmic breath.

6. Breathe out quietly, emptying the lungs evenly on both sides.

Correct it if the lungs move unevenly. When you empty the lungs,

see how you empty the mind also.

7. Continue in this way for ten minutes, keeping the eyes closed

throughout.

8. Now, take a slow, deep, steady-in breath through the nose.

9. Listen to the sibilant sound of the breath. Control, adjust and

synchronize its flow, tone and rhythm. The flow is controlled by the

resonance of the sound, and tone by the flow. This is the key to

success in pranayama.

10. Fill the lungs from the bottom to the top, right up to the collar-

bones. Consciously try to channel the breath to the remotest parts

of the lungs.

11. Be continuously aware of the inflow of breath.

12. As you breathe in, your body, lungs, brain and consciousness should

be receptive rather than active. Breath is received as a divine gift

and should not be drawn in forcefully.

13. Do not inflate the abdomen the abdomen as you inhale. Keep the

diaphragm below the ribs throughout. Observe this in all types of

pranayama in future. If the diaphragm is lifted above the floating

ribs, the abdomen gets inflated instead of the chest.

14. The movements are made by drawing the entire abdominal area

from the pubis to the breastbone towards the spine, and then up

towards the head. This automatically massages the internal organs.

15. In deep inhalation, the inner intercostal muscles at the front are

lifted up. Just before exhalation, there is further lift of these

muscles, which prepares one before breathing out.

16. Now begins the process of deep exhalation, in which the trunk and

diaphragm play an active role.

17. Maintain the lift of the intercostal muscles along with that of the

diaphragm, and start exhalation. Allow the breath to go out slowly,

deeply and steadily.

18. After a few seconds the grip of the trunk relaxes by itself gradually,

until the lungs have been passively emptied. Maintain a continuous

awareness during the out-flow of breath.

19. This completes one cycle. Repeat for ten to fifteen minutes keeping

the eyes closed and the limbs relaxed. Inhale and then lie down and

rest in Shavasana (yoga-nidra).

Effects: The above practice makes one attentive, invigorates

the nerves, loosens any hardness in the lungs and prepares

them for deep breathing. This pranayama aerates the lungs,

soothes and tones the nervous system. As a result of the deep

respiratory action, the blood carries the supply of life-giving

energy to the minutest parts of the tissues. It reduces phlegm,

relieves pain in the chest, and the voice becomes melodious.

Bhastrika Pranayam

Sit in any comfortable posture like Sukhasan, Vajrasan and

Padmasan with back and neck straight. Inhalation and exhalation should be through your nostrils only. Keep your eyes closed.

While inhaling deeply raise your arms up.

Exhale forcefully brings your arms down till your shoulder

level.

Keep concentrating on the breathing and the counting.

After doing this close both nostrils and retain the breath for

a few seconds.

Do this 100 times

Benefits: This practice burns up toxins and removes diseases.

Because of the rapid exchange of air in the lungs, there is an

increase in the exchange of oxygen and carbon dioxide into and

out of the bloodstream. This pranayam increases lot of heat in the

body and removes residual volume of air from the lungs.

If some one has high BP and heart problems. Please don’t do this

pranayam.

Kapalbhatti Kriya

It’s a purification technique to clean the naadi’s and also calms the

mind. It’s used to energise the mind for mental work. It has similar

cleansing effect on the lungs as bhastrika and is, therefore, a good

for asthmatics and those suffering from bronchitis and tuberculosis.

It opens up all the blockages from the lungs and also strengthens the nervous system and tones the digestive organs.

Sit in any comfortable posture with back and neck straight

in chin mudra.

While exhaling push your abdomen in forcefully, and inhale naturally.

Do this kriya for atleast 5 mins.

Keep in mind while doing Pranayam.

Sit in any of the Asanas, viz. Padmasana, Sidhasana or

Vajrasana, which ever you find comfortable.

Breathe only through the nose, because by doing so the air

which you take in, is filtered.

Select a clean and peaceful place for doing Pranayama.

Try to do pranayama early in the morning with empty

stomach

Find a place with lots of trees so that you can take fresh oxygen into your lungs.

Medical Benefits of Pranayama:

Strong disease immunity helps to ward off all sorts of

Flu viz. Swine Flu, Dengue, etc.

Increase V0 2 Max (maximum oxygen volume in Lungs)

to fight pollution & infection

Aerate your lungs & remove stale & tidal air from lungs

after “Good Night” sleep in AC

Fight infertility & impotency (disease of modern

civilization) & keep your body fertile

Remove every bitterness & malice from Mind (leading

cause of Cancer & Heart disease)

Maintain your BP (hypertension) & keep your body free

from peak & valley of BP

Aids sleep pattern & improves digestion, helping our

friendly bacteria, the colonic flora

Helps to soft tissues of skin & facial muscles to maintain

9.00am look at 5.00pm

Remove toxic waste & free radicals from blood current

preventing your Heart & Lungs

Slow down aging process to gracefully age & to tone

nerves/brain/spinal cord/heart & kidney muscles, also

helps to sweat glands that act as micro-kidneys

Excellent memory power, concentration & best back-up

system at the level of the brain

Meditation offers a free trip to Heaven, a state of

hibernation according to Vedas; taking reference from

Vedanta, viz. Bhagavadgita, Upanishad, Yoga & Brahma

Sutras

Best anti-stress medicine is right under your own nose &

pretty cheap intervention, heart rate slows/muscles

relax/anxiety ceases/mind calms/oxygen exchange is

optimum

How to remove pollution from your lungs

Have you ever seen your white shirt at the and of the day? Have

you noticed the blackish coating on it? Well, Atleast you can wash

your shirt! But what happens to your lungs which get this coating

everyday? Pranayam is most effective in cleaning the lungs, If

done regularly, the fitness of your whole body improves.

Pranayam is a systematic exercise of respiration, which makes the

lungs stronger, improves blood circulation and makes the man

healthier. Physiology teaches us that the air (Prana) we breathe in

fills our lungs, spreads in the entire body, providing it with

essential oxygen. If this action of the respiratory system is done

regularly and efficiently, lungs become healthy. However, most of

the people do not have the habit of breathing deeply with the

result that only one-fourth part of the lungs is brought into action

and 75 percent remains idle. Like the honeycomb, lungs are made

of about 75 million cells, comparable to a sponge in their making.

On normal breathing, to which we all are accustomed, only about

20 million pores in the lungs get oxygen, whereas remaining

55million pores remain deprived of the benefit, with the result that

they get contaminated by several diseases like tuberculosis,

respiratory diseases and several ailments like coughing, bronchitis

etc.

The inefficient functioning of the lungs affects the process of blood

purification. Heart weakens because of this with a constant

possibility of untimely death. It is for this reason that the

importance of Pranayama has come to be recognized, for a healthy

long life. Several diseases can be averted by regular practice of

Pranayama. Hence, it is obvious that the knowledge of the science

of Pranayama and its regular practice enables a man to lead a healthy and long life...

How does pollution affect the body?

Your lungs are made up of tiny round spongy sacs, called alveoli

sacs. These expand during inhalation and allow the oxygen to be

absorbed into the blood. Pollutants destroy the elasticity of the

alveoli sacs and many of them get destroyed also leading to

cancer. Lack of rich oxygen supply to the body affects all systems adversely.

Symptoms of pollution in the lungs

Shortness of breath

Tiredness

Headache

Asthma and breathing problems

Cough and congestion

Sinuses

How pranayama works

Pranayama is an amazing technique to purify your lungs. When you

learn to breathe correctly a rich supply of oxygen is available to

your body which slowly clears the pollutants from your lungs

making the cells healthy again.

Many of you may not know that: there is a small bit of air in your

lungs that remains even after exhalation. This is called the

“residual volume of air’ this poisonous air consists of Carbon

Monoxide, Carbon dioxide, Nitrous oxide, Nitrogen dioxide and

Suspended Particles. Pranayama is very effective in removing this

poisonous air from your body.

I am giving you below a three step breathing routine to clean your

lungs.

In the pranayama practices there are three important aspects of

breathing which are utilized. These are:

Pooraka or inhalation (Most people don’t know how to

inhale. Inhalation takes atleast 10 seconds. So inhale

deeply and expand your chest.)

Kumbhaka or breath retention (Inhale and hold your breath.

As long as you can. Normally when you inhale there is no

retention, but if you can learn to retain your breath it will

greatly increases the absorption of the oxygen.)

Rechaka or exhalation (Exhale slowly for 15 seconds, so

that every last bit of air is removed from your lungs.)

4th Session – Suryanamaskar & Importance of Diet &

Nutrition

Step #1: Pranamasana (Prayer pose)

Stand at the edge of your mat, keep your feet together and balance your

weight equally on both the feet.

Expand your chest and relax your shoulders.

As you breathe in, lift both arms up from the sides and as you exhale,

bring your palms together in front of the chest in prayer position.

Step #2: Urdhva Namaskarasan(Raised arms pose)

Breathing in, lift the arms up and back, keeping the biceps close to the

ears. In this pose, the effort is to stretch the whole body up from the heels

to the tips of the fingers

Step #3: Hasta Padasana (Hand to foot pose)

Breathing out, bend forward from the waist, keeping the spine erect. As

you exhale completely, bring the hands down to the floor, beside the

feet.You may bend the knees, if necessary, to bring the palms down to the

floor. Now make a gentle effort to straighten the knees.

It's a good idea to keep the hands fixed in this position and not move

them henceforth until we finish the sequence.

Step #4: Dakshinpaad Prasaranasan (Equestrian pose)

Breathing in, push your right leg back, as far back as possible. Bring the

right knee to the floor and look up.

Step #5: Dandasana (Stick pose)

As you breathe in, take the left leg back and bring the whole body in a

straight line.

Step #6: Ashtanga Namaskara (Salute with eight parts or

points)

Gently bring your knees down to the floor and exhale. Take the hips back

slightly, slide forward, rest your chest and chin on the floor. Raise your

posterior a little bit.

The two hands, two feet, two knees, chest and chin (eight parts of the

body touch the floor).

Step #7: Bhujangasana (Cobra pose)

Slide forward and raise the chest up into the Cobra posture.You may keep

your elbows bent in this pose, the shoulders away from the ears. Look

up.As you inhale, make a gentle effort to push the chest forward; as you

exhale, make a gentle effort to push the navel down. Tuck the toes

under. Ensure you're stretching just as much as you can; do not force.

Step #8: Bhudharasan / Adhomukh Shwanasan

Breathing out, lift the hips and the tail bone up, chest downwards in an

'inverted V' (/\) posture.If possible, try and keep the heels on the ground

and make a gentle effort to lift the tailbone up, going deeper into the

stretch.

Step #9: DakshinPaad Sankochnasan (Equestrian pose)

Breathing in, bring the right foot forward in between the two hands, left

knee down to the floor, press the hips down and look up. Place the right foot

exactly between the two hands and the right calf perpendicular to the floor. In this

position, make a gentle effort to push the hips down towards the floor, to deepen

the stretch.

Step #10: Hasta Padasana (Hand to foot pose)

Breathing out, bring the left foot forward. Keep the palms on the floor.

You may bend the knees, if necessary.Gently straighten the knees and if

you can, try and touch your nose to the knees. Keep breathing.

Step #11: Urdhva Namaskarasan (Raised arms pose)

Breathing in, roll the spine up, hands go up and bend backwards a little

bit, pushing the hips slightly outward.

Step #12: Tadasana

As you exhale, first straightens the body, then bring the arms down.

Relax in this position; observe the sensations in your body.

Benefits of Surya Namaskara

Promotes weight loss and helps control weight.

Promotes endurance, strength and flexibility.

Normalizes blood pressure.

Prevents heart disease : Increases “Good cholesterol”

Regulates blood sugar.

Promotes bone density. Prevents Osteoporosis.

Supports body structure. Counteracts sarcopaenia.

Improves joint range of motion especially in arthritis.

Aids sleep.

Boosts the immune system.

Stimulates the endocrinal system.

Impotance of Diet & Nutrition with exercise

Diet Is not Starving for food or not having food, diet is

specific contents of nutrients to maintain health.

According to Yoga Vegetarian diet is recommended

which we call “Sattvik” Anna.

To get rid of excess fats or in certain diseases diet plays

40% role.

Meal management : Heavy Breakfast , Light lunch &

lighter dinner – 13 hours of fasting in a day

Diet Tripod - Have a good combination of 15% fats, 35%

proteins and 50% carbohydrates

Sodium , Sugar & Good / bad cholesterol

For good HB – Dates , black raisins , jaggery , spinach –

Deep breathing equally important

Follow this Food Pyramid in normal situation

Drink plenty of water to relieve constipation (big problem)

Colour of the Urine should be like water

Raw food is better than cooked food. It builds better blood

& bodies. At least 20% of the diet should be salads, fruits

etc

Live on juicy fruit for a week as it help towards

elimination of impurities from the system

(Under expert’s guidance only)

No water between meals as it will dilute gastric juice

causing indigestion & other stomach complaints

Replace your Dinner with Boiled /roasted vegetables ,

Salads & soup

Reduce sodium salt intake – Leads to high BP – Mix rock

salt with the regular salt

Take turmeric hot milk to kill germs from Urinary tract

Use castor oil in black tea twice a month

Ample use of Onion, Garlic to ward off all sorts of infections

including Swine Flu , malaria, seasonal cough & cold

Take Natural form, Vitamin D from fresh rays of Sun while

doing Suryanamaskars

Herbal Tea with Lemon Grass, Ginger, Mint, Leaves from

black Basil – ward off acidity

Half a lemon in luke warm water in the morning – helps to

reduce weight

When diet is wrong, medicine is of no use, when diet is

correct, medicine is of no need ----

--- Ayurvedic proverb