Yoga Tips by Ramde Oji

Daily Exercise Schedule Quick Reference
1. NECK (3 mins.) 00 03 2. SHOULDER (2 mins.) 03 05 3. ARM [5 mins.] 05 07 10

10
Cycles in
each
direction

20
Cycles in
each
direction
5 TADASAN (3 mins.) 10 13 6. PADHASTASAN(3 min) 13 16 7. KATICHKRASAN (2 min) 16 18 8. TRIKONSAN,AEROBICS (10 mins)

3 times

3 times
3 times

50 times
9. AGNISAR + NOULI KNEES (5 min)
28 33)
10. Light Exercise (5 min)
33 38)
11. PADVRITASAN (7 min) 38 45
3 times

50 cycles

5 Cycles in each direction

13 MARKATASAN 14 PASHCHIMOTTANASAN 15 ARDHYA MTSYENDRASAN 16 NOKASAN

4 times 4 times 4 times 3 times
17 SHALBHASAN 19 BHUJANGASAN 20 SINHASAN

21 MANDUKASAN 22 23 PRANAYAM 24 SARVANGASAN

PRANAYAM

[Duration 30 minutes]
Bhastrika -------- 23 minutes
Kapal Bhati --------- 5-10 minutes
Bahya --------- 3-5 times
AGNISAR --------- 20-40 times
Anulom Vilom --------- 5-10 minutes
Bhramari --------- 5-10 times
Ujjayi --------- 5-10 times

Daily Exercise Schedule (Normal Day)
One Hour Program
SN Exercise Duration Start Stop
1
NECK Exercise

2
SHOULDER Exercise

3
ARM Exercise

4
TADASAN

5
PADHASTASAN

6
KATICHKRASAN

7
TRIKONSAN

8
AGNISAR + NOULI

9
Exercise for KNEES

10
SURYA NAMASKAR

11
AEROBICS

12
Light Exercise

13
PADVRITASAN

14
MARKATASAN

15
PASHCHIMOTTANASAN

16
ARDHYA MTSYENDRASAN

17
NOKASAN

18
PAWAN MUTKASAN

19
SHALBHASAN

20
BHUJANGASAN

21
DHANURSAN

22
SINHASAN

23
SHASHANKASAN

24
MANDUKASAN

25
PRANAYAM

26
SARVANGASAN + HALASAN

27
SHAVASAN

AASAN

Page 1
Copyright Rajesh Joshi rajoshi@hotmail.com
AASAN
SN Exercise Duration Page
1
NECK Exercise

2
2
SHOULDER Exercise

2
3
ARM Exercise

3
4
TADASAN

3
5
PADHASTASAN

3
6
KATICHKRASAN

3
7
TRIKONSAN

4
8
AGNISAR + NOULI

4
9
Exercise for KNEES

4
10
SURYA NAMASKAR

5
11
AEROBICS

5
12
Light Exercise (Sukshm Yavayam)

6
13
PADVRITASAN

7
14
MARKATASAN

7
15
PASHCHIMOTTANASAN

8
16
ARDHYA MTSYENDRASAN

8
17
NOKASAN

8
18
PAWAN MUTKASAN

8
19
SHALBHASAN

9
20
BHUJANGASAN

9
21
DHANURSAN

9
22
SINHASAN

9
23
SHASHANKASAN

10
24
MANDUKASAN

10
25
PRANAYAM

10
26
SARVANGASAN + HALASAN

11
27
SHAVASAN

11

AASAN

Page 2

SN 1 NECK Exercise

Procedure
1. Keeping a distance of one foot between the legs, Stand
Straight & 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 the
chin & slowly take it backwards as much as you can. (10
cycles).
4. In the end rotate the head / Chin in circular motion by
attempting to touch chin with Right shoulder, Chest & then
Left Shoulder and keeping chin in upward direction &
completing cycle by touching chin to right shoulder. Repeat
this by rotating chin in both the direction i.e. clockwise & Anti
clockwise. (5 Cycles in each direction)

SN 2
SHOULDER Exercise

Procedure
1. Keeping a distance of one foot between the legs,
Stand Straight & Keep both the hands on the side of
the waist.
2. Stretch both shoulder up by breathing in and release
shoulders down by breathing out. (10 cycles)
3. Rotate both shoulders in circular direction (both
clock & anti clockwise) by keeping palms on waist.
(10 cycles)

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

5. Bring both the palm upwards & Stretch the hands
straight. Now fold the elbow & touch the shoulder
with the fingures. Then slowly straighten your hands.
The same exercise should be repeated backwards
by keeping both the hands at the level of shoulders
at both sides.
6. Keep the elbows in front at the level of shoulders.
J oin both the elbows & bring them near the chest &
rotate them in circular motion & make a big circle.
Repeat this exercise in the opposite direction as
well. (20 cycles)

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Page 3

SN 3 ARM Exercise

Procedure
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 TADASAN

Procedure
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
PADHASTASAN

Procedure
1. Stand straight and while inhaling raise the hands and band
forwards.
2. Touch the foot with the hand fingers
3. Repeat for 5-10 times

SN 6
KATICHKRASAN

Procedure
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 & then
look 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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SN 7
TRIKONSAN

Procedure
1. Keeping a distance of one foot between the legs stand
straight. 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 the
neck 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 + NOULI

Procedure
1. Keeping a distance of one to one and half foot distance
between the legs, keep the hands on the knees &
standup. Press the knees with the hand. Look at the
ground.
2. Exhale fully & contract the stomach to an extent that the
stomach attaches with the back & then expand the
stomach.
3. Repeat the process according to capacity. This will soften
the 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 the
muscles in the front.
5. Perform Nouli in both the directions, left & right & rotate
from left to right side & in reverse direction
(Left Nouli, Right Nouli, Nouli Circulation)

SN 9
Exercise for KNEES

Procedure
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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SN 10
SURYA NAMASKAR

SN 11
AEROBICS

100 times 300 times 50 times 50 times 25 times

AASAN

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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 hands
should 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. J oin both the legs.
2. Press the ankles & paws forward gently in forward &
backward direction. The ankles will have friction with
the 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 directions
clockwise & Anti clockwise (5-7 cycles).
Procedure [for Knees]
4. Keep the legs straight, Keep both the hands on the
hands on the side of the waist
5. Press & leave the knee joint, do the action of
contraction & expansion.
Beneficial for knees & Sciatica
Procedure [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 hand
under right knee, take the knee upwards towards the
chest & while pressing bring it down & rest on the
ground.
3. In the same way continue the exercise by keeping the
left paw on the right thigh & repeat as mentioned
above.

Procedure [Butterfly]
4. Catch both the paws with both the hands & rest them
on the ground & lift then up. In this way make semi
circular portions many times. (50-60 cycles)

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 the
hands rotate them in a circular motion. When the
hands reach the thigh then move the waist
backwards. Keep the legs straight. In the same way
repeat the exercise from the other side.
3. Stretch both legs wide apart in the front & bring both
the 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 left
hand.

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Page 7
SN 13
PADVRITASAN
Uttanpadan

Procedure [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 cycles).
3. Lie down straight towards your back & keep the
hands below the heap.
4. Raise the Right leg & make a circle by rotating the
leg 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 clockwise
direction (5 cycles) & then in anticlockwise
direction (5 Cycles)

7. Lie down straight on your back & keep the palms
towards the ground, legs straight & paws together.
8. Inhale & raise the legs straight upwards 30
degrees & till some time be in same position.
9. While coming down slowly rest the legs on the
floor & not suddenly. After resting for a while
repeats 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 left
side. 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 & slowly
rest it on the ground.
6. Similarly repeat this exercise with the left leg. (2-4Cycles)

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Page 8

SN 15
PASHCHIMOTTANASAN

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 between
the knees. The knees and legs should rest on the ground
and the elbows should rest on the ground. Remain in this
position for to 3 minutes according to capacity.

SN 16
ARDHYA MTSYENDRASAN

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
NOKASAN

Procedure
1. 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 lifted
at the same level like a boat.
3. Stay for a while in this postion & slowly bring down the
hands, legs & the head to te floor while exhailing. (cycles
3-6 times)

SN 18
PAWAN MUTKASAN

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 lifting
the leg touch the knee with the nose. Remain in this position
for 10-30 seconds while stopping the air outside & then lie
down straight.
3. Repeat this for other leg & then with both the legs. This
completes one rotation. (3-4 cycles)

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Page 9

SN 19
SHALBHASAN [A] [B]

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 chin
should rest on the ground. Remain in
this position for 10-30 seconds.
Similarly repeat with other leg. (5-7
cycles)
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 the
back lift the left leg above the ground level.
5. Remain in this position for some time & slowly
leave the asana. Similarly repeat this exercise
from the left side.

SN 20
BHUJANGASAN

Procedure
1. Lie down on your stomach & place both the hands near
both the sides of the chest. Elbows should be lifted up
and the shoulders should be sticking to the body.
2. The legs should be straight & paws should join together
stretching straight backwards & resting on the floor.
3. Inhale & lift the chest & head upwards; Bend the neck as
much as you can, remain in this position for 30 seconds.
(Cycle 5 times).

SN 21
DHANURSAN

Procedure
1. Lie down on your stomach & Fold the legs & keep the
ankles on the hips. The knees & paws should be joined
together.
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 lower
portion, lift the stomach, chest, neck, & the head. The
shape of body will be like a bow. remain in this position
for 30 seconds.
4. While exhaling come back to original position. (Cycle
3-4 times).

SN 22
SINHASAN

Procedure
1. If possible face towards Sun, Sit in Vajrasan & Spread the knees. The
fingers of the hand should be turning backside & keep them straight in
between the legs.
2. Inhale & take out the tongue. Look in between the eyebrows & exhale, while
exhaling 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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Page 10

SN 23
SHASHANKASAN

Procedure
1. 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

Procedure
1. 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 eyes
upwards-downwards & then left to right & then right to left & then in circular
motion. (Cycle 10 times each)
After this focus alternatively on the object lying near & some remote object
at quick succession.

SN 25
PRANAYAM

Bhastrika Pranayam 23 minutes
Kapal Bhati Pranayam 5 10 minutes
Bahya Pranayam 3 - 4 times
AGNISAR 20-40 times
Anulom Vilom 5-10 minutes
Bhramari Pranayam 5 -11 times

Ujjayi Pranayam 5 -11 times

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Page 11

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 back
of the head & thenlift the backalso & exhale.
Rest the legs on the backside of floor. Let the breathing be
normal. Hand should be on the floor. Come back to normal
postion 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

Procedure
Lie down straight with your back on the ground. Keep a distance of one foot between the legs and
keeping both the hands little further from the thighs, keep the hands slightly open towards
direction. Close the eyes, neck straight. The whole body should be relaxed. Slowly take 4-5 deep
breathes & leave. Now look at each part of the body through mind with determination and
experience that each organ is in relaxed condition & tension free. Then give complete rest to your
body.
In the end experience that both the hands are totally powerful & healthy & rub both the palms
against each other & keep the warm palms on your eyes & slowly open your eyes.
(Duration 5-10 minutes)

PRANAYAM

Page 1
PADMASANA

1. Rules of Pranayam
a. 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. While
doing Pranayam sit in an erect position. Keep your spine and neck
straight.
d. Pranayam should be performed four or five hours after taking food.
Time in the morning after finishing daily routine acts is preferable. Keep
an 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 Pranayam
a. Develops immunity.
b. Hereditary diseases like diabetes and heart disease are cured;
Digestive system improves. Disease pertaining to lungs, heart & brain
are also cured.
c. Falling of hair or their turning prematurely grey or white, premature
development 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.

PRANAYAM

Page 2

3. Seven Chakras or Energy Centers of Etheric body

Chakra Entergy Center, located in Pranic (Etheric) body, regulating
the functioning of vital organs of the physical body by providing energy
needed by them. These seven chakra commence from the root of the
spinal cord up to the top of the head. These chakras are awakened &
bloom to their fullest capacity by observance of Pranayam
1. 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
J alandhara Bandh

Procedure:
1. Sit in Padmasana. Keep the body, neck and head erect.
Close the mouth & eyes.
2. Keep your palms on your knees
3. 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.
Benefit
1. 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 your
knees.
2. Breathe out and release the muscles of your stomach
3. Stretch out chest a little upwards & try to push the stomach
back, so that it touches the spine on your hind.
Benefit
Cures the diseases pertaining to stomach & the organs of the
digestive system. This bandh can also be done in Padmasan.
Moolah Bandha

1. Sit in Padmasana. Keep the body, neck and head erect. Close the mouth & eyes
2. 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.
Benefit
Cures constipation, improves digestion & cures diseases like piles.
Maha Bandha
Sit in Padmasana & do all the bandhas simultaneously.

PRANAYAM

Page 3
5. Hand Mudra controlling element

The five fingers of our body denote the five elements.
Thumb Fire (Nourishing Center)
Index finger Air (Toxic Center)
Middle finger space /sky
Ring finger Earth
Little finger Water
When Thumb & Index finger meets Chin Mudra

PRANAYAM
Bhastrika Pranayam 23 minutes Page 4
Kapal Bhati Pranayam 5 10 minutes Page 4
Bahya Pranayam 3 - 4 times Page 5
AGNISAR 20-40 times Page 5
Anulom Vilom 5-10 minutes Page 5
Bhramari Pranayam 5 -11 times Page 6
Ujjayi Pranayam 5 -11 times Page 6

PRANAYAM

Page 4

SN 1 Bhastrika Pranayam Duration 23 minutes

Procedure
1. 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 not
swelled, a hissing sound is produced.
4. Repeat OM mentally with Bhava and meaning throughout the
practice.
Special Note At the time of breathing in, keep on thinking that cosmic energy, which enlivens the entire
universe and which is the cause of happiness of mankind, enters your body with every inhalation and you
experience that you yourself also become part of that energy.
Benefits
1. 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

Procedure
1. Sit on Padmasana. Keep the body, neck and head erect. Close the
mouth & eyes.
2. Breathe in through 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 elements
with mental aberrations like anger, greed, self-ego attachment etc. along with air exhaled and during
inhaling, you are taking into your body positive thoughts like compassions, love, detachment etc. and
filling your body and mind with them.
During Kapalbhati exhalation has to be done with as much of force as is at your command as against
Bhastrika in which exhale & inhale is done with same amount of force.
Benefits
1. 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 cleared.
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 & heart
7. Peace & stability of mind is secured. No negati ve thoughts occurs, Troubles like depressions
are cured. Improves Self-confidence & makes you fearless.

PRANAYAM

Page 5

SN 5 Anulom Vilom Duration 5-10 minutes

Procedure
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 3
rd
fingers.
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 & 3
rd
finger.
7. Keep the palm of the hand in front of the nose.
Benefits
1. 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 the
circulation unimpeded; Pathogenic cholesterol also gets dissolved making arterial channel
clear 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 times

Procedure
mouth & eyes.
2. Breathe out as much as possible.
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.
Benefits
1. Fluctuations of mind stops.
2. Improves digestion; Beneficial in all kinds of abdominal ailments
3. Sharpens intelligence, cleanses the entire body.
SN 4 AGNISAR

Procedure
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

Benefits
1. Smoothens the stomach
2. Helpful in Nouli process

PRANAYAM

Page 6

SN 6 Bhramari Pranayam Duration 5 -11 times

Procedure
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 middle
fingers of your hands on respective sides with little pressure.
4. Press forehead with both the index fingers lightly. Close both
the eyes. Press eyes & nose bridge from the sides with
remaining 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 disease
etc. Also useful in meditation.
3. Pranayam should be done with the thought that your individual consciousness merges with
the divine cosmic consciousness; this will endow you with divine light.
SN 7 Ujjayi Pranayam Duration 5 -11 times

Procedure
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 not
touch the nostrils. When the air passes through the contracted
throat 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.
Benefits
1. Very effective in curing diseases of throat like thyroid, tonsils and other ailments of throat

Surya Namaskaara

Page 1
Introduction
The term Surya Namaskaara means 'salutation to Sun'. Surya Namaskaara is an
exercise 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 a
most complete exercise. Virtually all the parts of the body, including the thoracic and
abdominal organs, are exercised and rejuvenated with vitality. Spiritually, the Surya
Namaskaara 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 of
spiritual wisdom.
Surya Namaskaara consists of three important elements each of which needs to be
carefully attended to for maximum possible benefits. If proper attention is not given to
detail, the results may not be attained in full.
1. How To Write Yantra
Aasanas or bodily postures: Surya Namaskaara is an exercise sequence involving twelve
different body postures, as if to signify the twelve signs of the zodiac through which
passage 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 the
return to the original position. It is virtually equivalent to the Sun traversing six signs of
the 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 of
Uttaraayana and Dakshinaayana brings the Sun back to its original position from where
the next solar cycle starts. Even as the apparent movement of the Sun through the
zodiac is of importance to astrologers, so also is the practice of the Surya Namaskaara
to them.
2. Materials Used In Yantra
Breathing: Yogic practices lay great stress on regulation of breathing which helps the
yogi 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 correctly
practised appear rhythmical, one naturally leading to the other. The sequence of
breathing, consisting of inhalation, exhalation or retension, has also been advocated as
it 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. With
practice, the sequence of posture and breathing would get integrated and appear
natural. Obviously, the best results from the practice of Surya Namaskaara can only be
expected when the posture and the breath proceed in harmony.
3. Different Yantras And Their Uses
Incantations or Mantras : Surya Namaskaara is not undertaken merely as a physical
exercise though it is eminently qualified to be levelled as the most effective bodily
exercise. It is practised with a religio-spiritual intent as well. The propitiation of the Sun
is 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 mantra
or potentiated incantation. A specific mantra has to be chanted as a specific posture in
the sequence is attained. it is thus a synchronisation of posture, breath and mantra, all
together 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 the
structure 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 the
mantras here involve a form of worship of the Sun, the element of devotion becomes
important. The Surya Namaskaara is thus a physical exercise (body postures) integrated
with praanaayaama (controlled breathing) and devotioned worship (chanting of mantra).

Surya Namaskaara

Page 2

4. The Sequence of Postures
1 : 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 two
hands 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 the
arms 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 gently
without exerting too much. It may not be possible in the beginning
to attain the final position as described here.
Exhale while bending forward
4 : 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, bending
the left leg at the same time, without altering the position of the
left foot .
Inhale deeply while this posture is being attained
5 : Parvataasana (the mountain) :

Move the right foot forward and the left foot backwards so that the
two 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 of
the two feet must be on the ground, the heels also touching the
ground.
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 the
ground. Lower the body and let the feet and the knees touch the
ground. Pull the abdomen in while lowering the chest and the
forehead to the ground even as the hands remain on the ground
close to the chest. The hips and the abdomen have to be pulled up
to keep them off the ground.
Hold the breath outside.
7 : Sarpaasana ( the cobra )

Straighten the arms while arching the head and the spine
backwards. 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.

Surya Namaskaara

Page 3
9 : Ashwa Sanchaalanaasana ( the horse )

Attain the position shown in fig. 4. The right leg must be extended
backwards 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 normally
This brings us to the original position wherefrom the next cycle of Surya Namaskaara
can be commenced. In fact, a complete cycle of Surya Namaskaara would consist of two
cycles 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 Ashwa
Sanchaalanaasana ( Fig. 4), it is the left leg which is extended backwards. Similarly, in
step 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 the
whole sequence properly balanced.

Surya Namaskaara

Page 4
Quick Reference
The Sequence of Postures
1 : Namaskaaraasana 2 : Oordhva Namaskaaraasana 3 : Hastapaadaasana

4 : Ashwa Sanchaalanaasana 5 : Parvataasana 6 : Ashtanga Namaskaaraasana

7 : Sarpaasana 8 : Parvataasana 9 : Ashwa Sanchaalanaasana

10 : Hastapaadaasana 11 : Oordhva Namaskaaraasana 12 : Namaskaaraasana

Healthy Heart

Page 1
Eight Fold Path of Yoga

1
Yama
I] 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 postures
4 Pranayama Breath Control
5 Pratyahara Withdrawing from the
outside world to inner
self
6 Dharana Concentration on single
point
7 Extension of Dharana
8 Samadhi Extension of Dhyana

Healthy Heart

Page 2
Healthy Heart
[Excerpt from SAVAL-Heart Management ]
1. Risk Factor for Heart Diseases
1. 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 <100 Good value
- Eating <130-140 Good value
- Cause Lack of Exercise / Physical Movement
9. Smoking
10. Obesity (Overweight)
11. Fiber
- Eating Less Fiber in food
- Should eat more Fibers
12. Antioxidant
- Eating Less Antioxidant in Food
- Should eat more Antioxidant
- Antioxidant comes from Vitamin E, Vitamin A i.e. Fruits & Sprouted Dal
13. Type A Behavior
- Dominating Behavior
- Perfectionist
- High Tamper (Everything in one minute)
14. Alcohol

Healthy Heart

Page 3
2. Reasons of Tension
Overload
i. Work Overload
ii. Time Overload
iii. Information Overload
iv. Requirement Overload
3. Tension Management
1. Release Tension
2. Stop Production of Tension
3. Management of Tension
4. External Factors
i. Identify
ii. Modify
iii. Accept
5. Internal Conditioning
6. Walking, Yoga, Meditation
4. Sign of Heart Patient
- Ratio = Cholesterol / HDL > 4 Heart Patient
- You can get these values from Serum Lipid Profile
5. Body Mass Index (BMI)
- BMI = Weight / Height
- BMI < 25 Ideal Value
Ideally 5 feet Height person i.e. 160 cm should have weight of 55 kg.
Above that add 1 kg for additional 1cm height.
So a person having 170 cm height should be of 70 Kg.
6. Calorie Management
1. On an average a healthy person requires 1600 calories per day.

2. How we expend our Calorie
i. Sleeping 0.5 Cal / min
ii. Sitting 1.5 Cal / min
iii. Standing 2 Cal / min
iv. Casual Walking 3-5 Cal / min
v. Running 10-12 Cal / min
vi. Jogging 7-9 Cal / min
Therefore during 30 minutes of casual walking (30*5) 150 calories
are burnt out.
3. Source of Calories are Food & Drinks i.e. What we eat & drink.
4. From calorie intake point of view, we can divide our food intakes
in to seven groups.
Food Sources from which
We get Calories
Food Sources which
contains No Calorieies
Carbohydrates
Protein
Fat
Minerals
Vitamins
Fiber
Water
7. Extent of Calorie

Healthy Heart

Page 4
i. Carbohydrates
- 1 gram Carbohydrates 4 Calorie
ii. Protein
- 1 gram Protein 4 Calorie
iii. 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 Calorie

Healthy Heart

Page 5
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 & Daily
take 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 that
presently 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

Acupressure Points

Page 1

Acupressure Points

Page 2

Acupressure Points

Page 3

Acupressure Points

Page 4

Acupressure Points

Page 5
Right Postures Daily Life

SLEEPING POSTURE - BEST

Yoga Tips by Ramde Oji

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Daily Exercise Schedule Quick Reference

1. NECK (3 mins.) 00 03 2. SHOULDER (2 mins.) 03 05 3. ARM [5 mins.] 05 07 10

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