One session of 60 mins each week

Level 1

1
st
Session Basic simple Yoga postures with breathing
techniques
2
nd
Session Ergonomics & Desktop exercises
3
rd
Session Relaxation Techniques ,visualization &
meditation
4
th
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 Lords help, the Lords grace, by an act of
prayer. Being based on ones 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 themesof 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 couragethrough 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.


1
st
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 bodys 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.
































2
nd
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 persons 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
























3
rd
Session Relaxation Techniques, visualization &
meditation

Deep Abdominal diaphragmatic Breathing & Ujjayi
Pranayama

Breathing controls the bodys 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
diaphragma 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 Sages
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 conceptscalled
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 dont do this
pranayam.
Kapalbhatti Kriya
Its a purification technique to clean the naadis and also calms the
mind. Its 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 dont 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.)











































4
th
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 experts 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