Some rules for Pranayam

Like Yog, Pranayama should also be performed four or five hours after taking food. In the morning
Pranayama should be done after finishing daily routine acts like cleansing mouth, emptying of
bowels etc., it should also be done before Yogsana. In the beginning Pranayama should be done for
five or ten minutes gradually the time may be increased up to about 1/2 or 1 hour. Maintain a
specific number of repetitions and do not variate. Maintain a specific rhythm. If it is not possible to
clean the bowels by morning, at night take some mild laxative like terminalia chebula (Indian
Hardaya) or any other mild laxative (a non habit forming medicinal herb having a laxative effect).
Kapala-bhati Pranayama, if done regularly for a few days will help in curing constipation.
Keep your mind calm and composed. However, Pranayama can also calm down the disturbed mind
and keep one happy.

o Methods of Pranayama may be varied according to the seasons and your own physical
make up and mental attitude. Keep this in mind and modulate the method accordingly.
Some Pranayama increase the body temperature, whereas, some bring it down. Some
Pranayama maintain the temperature at the normal level.

If you feel fatigued in the course of doing Pranayama , rest for sometime and then begin deep
breathing, which will remove the fatigue.

Pregnant women, hungry persons, persons suffering from fever and those who are lustful having
no control on their passions should not do Pranayama . If you are sick, keep in mind the
instructions to be followed by sick persons while during Pranayama.

For prolonged exercises of Pranayama, observance of celibacy is necessary. Besides, food should
be simple not containing irritating spices. It should be Sattvika (Plain and simple, non-spicy
food). Use of cows milk, ghee (clarified butter), fruits and green vegetables can be said to be ideal
food. Moderation also is a good rule to observe.

Do not strain yourself while doing Kumbhak i.e. retaining the breathed air inside or keeping the
air out after exhaling (Breathing in is called puraka, retaining the breathed air in is called
Kumbhak and exhaling the air is called Recak').

Pranayama does not mean just breathing in, keeping the breathed air in and exhaling it. It also
means establishing control on the entire breathing process, and maintaining mental equilibrium,
and concentration of mind.

It is beneficial to chant the mantra (a group of words that carry vibrations and energy) Om (the
first cosmic soundless sound), aloud and repeat the same several times before doing Pranayama.
Even recital of sacred songs in the praise of almighty God or recital of some sacred hymns may be
beneficial. This will calm your mind and make you fit for Pranayama, because a peaceful mind is
very essential while doing Pranayama . Mental or loud recitation of Gayatri Mantra (considered as
one of the greatest mantra, used in meditation and also for chanting) or any other sacred hymn
brings spiritual benefits to the Sadhaka.

o See that while doing Pranayama , none of your organs such as mouth, eyes, nose, etc. feels
any strain and it should be done gradually without any undue stress or strain. All the organs
of the body should be kept in normal condition. While doing Pranayama sit in an erect
 posture. Keep your spine and neck straight. This is essential for reaping the full benefit of
Pranayama .

If possible Pranayama should be done after your usual morning functions like cleansing of mouth,
evacuation of bowels, bathing etc. However, if it becomes necessary for you to take bath after
Pranayama , keep an interval of about 15 to 20 minutes between Pranayama and bathing. For
acquiring proficiency in Pranayama do not depend on books or what is done and preached by
others. Seek the guidance of an expert and do Pranayama under his direct supervision.

o Different treatise advocating or dealing with the subject of Pranayama describe several
methods and each of them has its own importance. However, it is not possible for most
people to do all these exercises daily. Hence, with the blessings of our teachers and in view
of our experience, we have evolved seven methods of Pranayama , which incorporate into
themselves, almost all the peculiarities of Pranayama rendering them scientific and useful
from a spiritual point of view. All these seven types of Pranayama can be done, as a routine
and in a time bound programme of about 20 minutes. The person who does these exercises
daily and regularly can attain following benefits which are briefly described as under:

All the three Doshas (Humors) - Vata , pitta and Kapha get adjusted in proper proportion and
abnormalities in them are removed.

Digestive system improves and diseases pertaining to digestive organs are cured.

Diseases pertaining to lungs, heart and brain are also cured.

Obesity, Diabetes, Cholesterol, Constipation, Flatulence, Acidity, Respiratory troubles, Allergy,

Migraine, High blood pressure, diseases pertaining to kidneys, sexual disorders of males and
females etc. are also cured.

Resistance against diseases is stepped up. Immunity develops.

Hereditary diseases like diabetes and heart disease are can be avoided.

Falling of hair or its premature graying, appearance of wrinkles on face or other parts of the body
at young age, diminution of eye sight, forgetfulness, etc. are relieved and process of aging is
retarded.

Face becomes bright, luminous and calm.

Energy Chakra are cleansed and enables the practitioner to awaken the Kundalini.

Mind becomes stable and tranquil. A sense of contentment and enthusiasm or zeal develops.
Conditions like depression are relieved.

Performance of yogic exercises like meditation will be easy.

All the diseases of the physical and etheric bodies will be cured. Freedom from negative and
harmful mental conditions like anger, lasciviousness, greed for money, arrogance etc. will be
achieved.

All the physical and mental disorders and abnormalities are cured and toxins eradicated from the
body.
 Freedom from negative thinking is achieved and the mind develops the habit of positive and
constructive thinking.

There is no hard and fast rule, you can for a walk after prananayama practice. But I feel it will be better that first
clear your bowels, if required take a glass of water, go for your walk and do pranayama after your walk. This way
your body will become warm, pranayama will be more enjoyable and more effective.

Essential Guidelines for Pranayama

Basic Guidelines for Pranayama These guidelines are essential for practice of pranayama at home.

Ideal time for Pranayama is early in the morning, one to two hours before sunrise when oxygen content is
maximum in the air.
You can practice pranayama outdoors if the weather is not too cold. Otherwise, choose a well ventilated
room for pranayama at home.

Empty your stomach. Do not eat anything before pranayama. You can drink water or lime juice.

It is necessary for you to feel comfortable and relaxed when you start. Wear loose fitting cotton clothes.

There should not be any noises which may distract your mind.

Even if you practice pranayama for 15 minutes but you must establish a daily routine and follow it strictly. I
assure you that after one week of practice you will love to do more pranayama.

Patients of asthama, hypertension should not hold breath.

Do not practice outdoors when strong wind is blowing.

Avoid Bhastrika and Surya-bhedi Pranayama in summers, Shitkari, Shitali and Chandra-bhedi in winters.

Proper breathing guidelines for pranayama

Your breathing should not be jerky or hasty, it should be rhythmic.

While doing Pranayama concentrate on your breath.

A long inhalation, a short pause while holding the breath, then a long exhalation is the basic pattern to
follow. Ideally the proportion of inhaling, holding breath and exhaling is in the ration 1:4:2. So you have to
exhale more slowly than inhaling.

For a beginner, holding of breath is not recommended. Gradually increase holding of breath. You must not
strain yourself during Pranayama. Strain destroys the benefits of the exercise. Any time you feel
uncomfortable, stop the exercises.

One aspect, too often disregarded, of proper breathing is that it must be done from the diaphragm. Do not
breathe by lifting the chest.

The correct way to breathe is to expand the muscles of the diaphragm down and out, then push in and up.
In this way the lungs expand to full capacity, air rushes into them, then is vigorously expelled. But very few
of us breathe this way naturally. Don't worry, it can be learned by practice.

IMPORTANT INSTRUCTIONS FOR PRANAYAMA

 1. Place for pranayama should be clean, peaceful and airy.
2. Pranayama should not be performed under a fan on full speed.

3. Pranayama should be done in morning hours preferably before the dawn.

4. Body must be cleansed before sitting for Pranayama.

5. Duration of Pranayama should be increased gradually and gradually.

6. One should not sit for Pranayama after meals. At least a gap of 3-4 hours is essential.

7. Pranayama should be practiced after Asans and before Meditation.

8. One should not strain the body.

Pranayama
Bhastrika Pranayama
How to do : Take deep breaths in and then completely breathe out.
Duration : Do it for atleast 2 minutes and maximum of 5 minutes.
Benefits : lungs, heart,depression, brain, migraine, paralysis, neural system will be benefitted.

Kapal Bhati Pranayama

How to do : exert air forcefully out. Stomach will go in automatically.
Duration : Initially Starts with 30 times or for 1 minute and increase it upto 5 mins mininimum, maximum
upto 10 minutes.
Benefits : This pranayama benefits on obesity, constipation, gastric, Croesus(liver),acidity, hepatitis B, uterus, diabetes,
stomach problems, allergic problems, cholesterol, asthma, snoring, concentration, and even cancer and AIDS.
Precaution : heart patients and high BP patients and weak people should do it slowly.

Baahya Pranayama
How to do : Take Breathe air out, touch your chin to chest, squeeze your stomach completely and hold for
a while. then release your chin, breathe in slowly.
Duration :Do it for 3 times to 5 times initially and maximum upto 11 times. and can do maximum of 21
times in winters.
Benefits : stomach, hernia, uterus, urinal Precaution : not for heart and high BP patients

Anulom Vilom Pranayam

How to do : Close your right nasal with thumb,Take breathe in from left nasal. Now open right nasal and
close left nasal with middle and ring finger and breathe out from right nasal. Now you can take breathe in
from right nasal. Now close right nasal and open left and breathe out and in from left nasal. and so on.
Duration : atleast 10 mins.
Benefits : This pranayama benefits to heart, high BP, vat-cuf-pit, heart blockage, arthritis, cartilage, bent
ligaments, sinual fluid reduced,parkinson, paralysis, neural related, migraine pain,depression, asthma,
allergy ,sinus
Precaution : breathe into lungs not to stomach. no organ in stomach absorbs oxygen. Do it slowly. Do it
slowly. Rest whenever needed (in any pranayam).

Bhramri Pranayam
How to do : Close ears with thumb, index finger on forehead, and rest three on base of nose touching
eyes. Breathe in. And now breathe out through nose while humming like a bee. Duration : 10 mins
Benefits : tension, hypertension, high BP, heart, heart blockage, paralysis, migraine pain, confidence,
concentration
Udgeeth Pranayam

How to do :Take Breathe in deeply, and chant 'Om'kar. OOOOOOm ( Pronounce long O and small m )
Duration : You can do 10 mins or more
Benefits : meditation

Before you use walking as exercise

1. Make sure you do not eat an hour before going out for a walk. Digesting takes a lot of energy from the body.
If you exercise right away after eating, you are going to overburden yourself. Fruits or juices are okay, since
they do not tax the system as much.
2. Exercise alone will not make you healthy. No amount of walking or jogging will help the body if you do not
eat properly or have greater affection with cigarettes and alcohol.

3. It does not really matter when you do it. Although we acknowledge that an early morning walk is better
because the air is significantly fresher, for people who only have the afternoon to do it, it is okay.

4. Avoid busy roads. You need fresh air with green & clean surroundings. The aim is to relax the mind as well
as exercise the body. If you are taking more carbon dioxide than oxygen, you are harming your body. So,
find a nice, peaceful and green place.

How to do it
Actually, the human body is designed to walk, no one should be taught how to do it. However, for walking as
exercise to give more impact, this is our recommendation

1. Get at least 30 minutes walk everyday. Keep your pace at 3 to 5 miles an hour.
2. Vary your routes so that you are not walking on flat ground.

3. If you cannot maintain brisk pace, this is what you should do. Alternate between a 2 minutes brisk walk
with a more comfortable pace for the next 2 minutes. After that 2 minutes rest, pick up your pace again. If
you can maintain brisk walk, do it for approximately 20 minutes. If you cannot allocate 30 minutes a day,
dont worry. The most important thing is to do it regularly. Walking as exercise will restore your peace of
mind, make your blood pressure normal and control your appetite. It is better than any pills invented by
mankind.

Walking and blood pressure

Regular walking can reduce high blood pressure - hypertension - by making the heart work more
efficiently and by improving the circulation. It has been shown that blood pressure can be reduced by
weight loss. Regular walking combined with a low fat, high fiber-diet is an excellent form of weight
control. There are other ways in which you can help yourself to reduce high blood pressure:-
o Do not smoke.
 o Decrease your intake of alcohol and caffeine.

o And make sure your diet is low in salt, sugar and fat.

Walking and heart

Regular walking may reduce the risk of a heart attack by half. It can help to lower the risk of coronary heart diseases
as there is a link between vigorous physical exercise and a low incidence of heart failure.
Although regular, vigorous exercise can reduce the risk of developing coronary heart diseases, it cannot provide
immunity. So many other factors have to be considered. And another way in which you can help yourself is by
having a healthy and balanced diet.

Walking and self confidence

When you feel fit and healthy your self-confidence increases and you feel more able to cope with the demands
mode on you. Time spent walking means time taken off from the stresses of daily life. As a result you feel less
anxious. Regular exercise can increase the levels of endorphins - naturally secreted hormones - that appear to work
in the brain, increasing a sense of well being. And this feeling of contentment in turn increase your Self confidence.
OM

OM or AUM is the symbol of essence of Hinduism. It means oneness with the Supreme, the merging of
the physical being with the spiritual. The most sacred syllable, the first sound of the Almighty - the sound
from which emerges each and every other sound, whether of music or of language.

In the Upanishads this sacred syllable appears as a mystic sound, regarded by scriptures as the very basis
of every other sacred mantra (hymn). It is the sound not only of origination but also of dissolution. The
past, present and future are all included in this one sound and even all that transcends this configuration
of time is also implied in OM.

According to TAITREYA Upanishad the origin of language is assigned to PRAJAPATI, from whose meditation
on the three words arose the three Vedas and from his meditation arose the three syllables, BHOOR,
BHUVA and SUAH, which represent earth, atmosphere and sky. From his meditation on these three
originated the divine syllable of OM, which coordinated all speech and represented the totality of the
world. The syllable OM also represents the TRIMURTI (triad) of Brahma, Vishnu and Shiva.

Shiva's drum produced this sound and through it came the notes of the octave, (i.e.) SA, RI, GA, MA, PA,
DHA, NI. Thus by this sound Shiva creates and recreates the universe. OM is also the sound form of
Atman.
The Upanishads state that everything, existent and non- existent, can be grasped by uttering the sacred
syllable of OM. The psychotherapeutic efficacy of OM is deemed limitless and its utterance redeems all
errors in the performance of a sacrifice. Meditation on OM satisfies every need and ultimately leads to
liberation. Nearly all the prayers and recitals of sacred passages are prefixed by the utterance of OM. Its
equivalent is OMKAR, venerated in the same manner and is thought to be the representation of God
Himself.

Musically, it is also held that the term OM or AUM is made up by three base notes ' A ' 'U' 'M' or the basic
'SA' 'PA' of the fundamental scale and again Sa (the base note) of the immediately higher scale. When one
pronounces these notes in continuity, all the basic notes from Sa to Ni also sound. Similarly when one
pronounces AUM correctly, all the basic sounds also echo. It is believed to be the traditional way of
clearing all the impediments in the vocal chord to make one chant the hymns correctly. Their unison
makes one not only sound sonorous but also acts as the necessary preparation to chant a Mantra
(Incantation) correctly. It is for this reason that all the Vedic Mantras has 'OM' or' AUM' as the first term.
Readers of the Bible are familiar with Amen and the word of God. They probably have heard of OM too.
What might be new is that all these words have, in fact, the same meaning and also the same origins.
Physicists know that all of matter, our whole Universe, is made of vibrational energy. Atoms are no longer
pictured as solid balls orbiting a solid center or proton. Electrons and protons are now explained as energy
concentrations with a certain vibrational pattern. This is the vibration which is called by readers of the
Bible Amen or the word of God. Hindus call it OM or AUM. Moslems call it Amin. Since OM is the original
vibration, all other mantras are derived from this one Master Mantra. Usually when we hear OM
reproduced on TV or at a spiritual gathering it is pronounced like dome without the 'd'. However, OM can
indeed be perceived during meditation but sounds more like the o-sound in ball without the 'b'. It is a
deep roaring sound and much closer to the Tibetan mountain trumpets which are used to reproduce the
sound and remind people that it might be time to return Home.

Japa
Repetition of a name of God may be used as a mantra and is then called japa. A mala is usually used for
automatic counting but, when used in connection with japa, it is more for anchoring the mind and make it
more rhythmic. Japa and mala are for a similar purpose as the stick given to an elephant in India when
lead through narrow streets where merchants display their goods on tables. Without carrying the stick in
his trunk, the elephant will move its trunk to the left and right knocking off the display, but, when given
the stick the elephant will carry the stick straight ahead. In order to keep our trunk - the mind - still, we
are practicing meditation, japa, or any other spiritual technique. One traditional name for the practice of
japa is Rama. However, Christ or any other name of God is fine as long as the association is there. If the
association is not there, any other mantra may produce the same result. Japa should be repeated
constantly, this technique, more than any other, is the exact equivalent to the first commandment of the
Bible: "You shall love God with all your heart, mind and soul." What else would it be if we were to
concentrate fully on God - with all our heart, mind and soul?

Bija
There are also bija-mantras which may be seen as keys with which one might address a certain chakra
(energy center in the spine and brain) for example. The main keys to the seven chakras are Lam, Vam,
Ram, Yam, Ham, Ksam, Bam (or OM). Each chakra addressed by one of the major mantras also includes
other bijas.

Mantra Yog

The word mantra is related to manas (the mind). A mantra is a sound or word. It is generally used to help
focus the mind on a single thought until thoughtless Beingness is established. As a tool to achieve
Stillness, the mantra is to be discarded at the moment Stillness is achieved.

Yoga means to unite with our Origin. Mantra Yoga would then mean to unite using the tool of mantra. This
process is called Concentration and Meditation.

Mantras are sometimes also applied to change circumstances, to regain a healthy condition for example.
Those mantras are specially formulated to carry a certain vibrational power. For such purposes it is
important that the proper pronunciation is also imparted.
Food habits
Issues with food, weight and body images are not easy to talk about. Most people are looking for ready to
eat, a magic pill, or the latest popular diet. But the reality is that there are no magic secrets or quick tips
when it comes to managing your eating habits and maintaining a healthy weight. Healthy eating is really a
very simple concept.

What an adequate diet provide

An adequate diet should provide:

1. The necessary calories to supply the required energy,
2. Proteins and minerals for building and repair of body cells,

3. Vitamins and minerals to supply the protective materials.

The body derives its energy mainly from fats and carbohydrates such as butter, oil, ghee, cereals, pulses,
sugar, cheese, its body building materials from milk, eggs, meat, fish, and cheese supplemented by
cereals, pulses, and nuts; and its protective materials from the minerals and vitamins of milk, cream,
butter, egg, cheese, fruits, vegetables, particularly green raw vegetables.

It is pointed out that it is unnecessary for the housewife to calculate the number of calories, the amounts
of protein, this particular vitamin, or that particular mineral she was supplying in the daily diet of her
family. We suggest that a diet made of the following foods would provide all the necessary nutrients:-
1. MILK: At least 1/2 litre daily and more for children.
2. CHEESE AND PULSES: At least once per day.

3. MEAT, FISH OR EGGS: Once in 2-3 days-for non vegetarians .This can be supplemented by dry fruits
for vegetarians.

4. FRUIT: At least once daily, preferably in breakfast.

5. VEGETABLE: Two kinds daily and including one green vegetable. Salad should also be taken with
each meal.

6. FAT: butter or ghee /oil.

 7. CEREALS: Wheat flour is the most valuable.

8. WATER: About 2 litre daily, half in the form of water & remaining can be in the form of milk/tea/
coffee/juices.

Then eat any other foods you like in order to satisfy your appetite. The more varied in the diet the less
likely it is to be deficient in any one nutrient.

Planning for meal

The general problem is to arrange the foods in the form of meals in such a way as not only to provide the
necessary calories, proteins, minerals, vitamins, roughage and water, but to do so in such a way as to
make them attractive, palatable, satisfying, digestible and economical.
The following rules may be helpful in planning the menu:
1. The whole day, or better still, the whole weak, should be regarded as the unit rather than each
individual meal. Any deficiencies in one meal can be made up in the others.
2. The same food should not be served more than once in the same day without varying the form in
which they are served. This does not apply to such staple food as milk, butter etc.

3. The same food should not be served twice in the same meal even in different form.

4. The color, form and texture of different courses should be varied as much as possible to avoid
monotony. A soft food should be alternated with a crisp food that needs chewing; a bland food
with a high seasoned one; cooked food with raw food and so on.

5. No meal should contain too great a concentration of any one type of nutrient, i.e., no meal should
be predominantly protein and fat should be accompanied by carbohydrate at the same meal.

6. Serve the milk, dry fruits, cheese etc. in small quantities at each meal rather than concentrate
them in one meal. In this way the body makes better use of their building material, particularly if
accompanied by vegetable or cereal protein, e.g., pulses and oatmeal.

7. Decide upon the protein ingredients of the meal first; Next consider the protective materials such
as the dairy foods, fruits and vegetables, and finally, sypply energy food such as bread, cereals, fats
and sugar to satisfy appetite.

Importance of fruits in diet

Fruits are one of the oldest forms of food known to man. Fresh and dry fruits are the natural staple food
of man. They contain substantial quantities of essential nutrients in a rational proportion. They are
excellent sources of minerals, vitamins and enzymes. They are easily digested and exercise a cleansing
effect on the blood and the digestive tract. Persons subsisting on this natural diet will always enjoy good
health. Moreover, the ailments caused by the intake of unnatural foods can be successfully treated by
fruits. Fresh and dry fruits are thus not only a good food but also a good medicine.

Fruits are at their best when eaten in the raw and ripe state. In cooking, they lose portions of the
nutrients salt and carbohydrate. They are most beneficial when taken as a seperate meal by themselves,
preferably for breakfast in the morning. A combination of fruits with meal is not considered good. If it
becomes necessary to take fruits with regular food, they should form a larger proportion of the meals.
Fruits, however, make better combination with milk than with meals. It is also desirable to take one kind
of fruit at a time.

Economy in diet

True economy in diet means the provision of necessary nutrients in adequate amounts at the lowest price,
without, however, making the diet monotonous and unapetising. No matter how cheap it may be, no diet
is really economical which does not supply the necessary calories, protein, minerals and vitamins. On the
other hand the fact that a large amount of money is being spent on food does not necessarily guarantee a
sound diet.

The cheapest sources of animal proteins are cheese and milk. The cheapest source of energy is bread and
vegetables. Such a combination would also supply calcium, phosphorous, vitamin A and, if the bread be
made from fortified flour, some iron and B vitamins. It would be lacking in vitamins C which could be more
cheaply provided by cabbage and vitamin D which could be cheaply provided by a teaspoonful of cod liver
oil.

Meat and fish are more expensive body building foods than cheese and milk which provide valuable
calcium, phosphorous and vitamin A and energy in addition to animal proteins. Milk is relatively good &
not so expensive food but is indispensable on account of its body building and protective materials. Dry
fruits are excellent foods but the same proteins, calcium, phosphorous, iodine, vitamin A and D can be
more cheaply provided by milk. . Eggs, in spite of their calcium, phosphorous, iron, vitamin A and D are
unfortunately, dear sources of proteins and calories.

Some new proteins are coming on to the market, most of them at the moment are made from soyabeans,
but foods from bacterial yeast and fungal sources will soon follow. The foods offer cheap sources of
protein and if supplemented with other nutrients will become useful and economical additions to our
range of foods.

The greatest economy in diet can be made in carbohydrate energy foods since they form the largest part
of the diet and show the great variations in price. The cereals, potatoes, pulses and dried fruits are the
cheapest of the carbohydrate foods. Sugar is a cheap energy food but supplies nothing else.

Green vegetables and fresh fruits must be judged as sources of vitamins C and minerals and cabbage is
easily the cheapest, followed by tomatoes and oranges. All green vegetables are dear for calories but their
vitamins and minerals make them indispensable. To sum up, we may say that the diet may be made more
economical but no less nutritionally satisfactory by an increased use of cheese, milk, soya foods , cereals,
potatoes, pulses and dry fruits. Milk, green vegetables and fresh fruit are essential and it is unwise to
economise in their use in spite of their relatively high cost.

Types of Yoga Diet

Classification of food. According to yoga diet philosophy, there are three types of yoga diet viz. Rajasik,
Tamasik and Sattavik.
Rajasik. Rajasik food comprises of a variety of dishes on the pattern of food served to Indian kings. This
type of food includes various types of foods like fried, roasted, curried, highly seasoned along with various
types of desserts, wine and drinks. Food of this type are not recommended for yoga practitioners as these
foods acts as body stimulants and excite passions, making the mind restless and uncontrollable. These
foods result in obesity and generate a typical feeling of heaviness in the stomach for a long time after
eating a meal.

Tamasik. Tamasik food includes dishes prepared with too many spices, excessive use of salt, pepper,
chilies, artificial colours and additives. These type of foods have very less nutrition value for either mind or
body. They make body dull, lazy and drowsy. These foods stimulate emotions of anger and greed. Tamasik
foods include alcohol, tobacco, onions, garlic and fermented foods such as vinegar. This type of food is
undesirable and not recommended for yoga practitioners.

Sattvik food. This type of food is cooked with least amount of spices and without much seasoning. The
food is fresh, attractive, nutritive and is cooked in a simple way. This type of food is desirable and highly
recommended for yoga practitioners.

Type of cooking of food matters a lot. According to yoga principles, no food whether vegetarian or non
vegetarian is by itself Rajasik, Tamasik or Sattavik. The classification of a food depends on type of
preparation. It is not necessary that all non-vegetarian food is Tamasik and vegetarian food is Sattavik. But
any vegetable can be cooked as Sattavik, Tamasik or Sattavik depending upon the choice of ingredients.

Method of eating food is also very important. Food eaten in a hurry or in foul mood will not be as
nourishing compared to food eaten slowly with a peaceful mind.

Yoga and diet are two pillars of a successful yoga practice.

Yoga Diet Principles

Yoga diet principles plays an important part in getting full benefits from your yoga practice. Why do
sportsmen and pregnant women need special food? Our body requires food for getting energy and this
energy sustains life. Food is what builds up our body, we are what we eat. Type of food and its quality
affects your physical as well as mental health.

Yoga food for health. Yoga diet philosophy does not believe in calorie count of foods or the amount of
vitamins, minerals or proteins we get from the food. Instead stress is laid on type of food and its quality.
Some of the yogis survive on meager amount of food and still enjoy better health than all of us. Focus on
nutrition available from food without bothering about its taste. Becoming a slave to taste buds is a
temptation yoga does not recommend. Also, moderation is recommended in whatever you drink and eat.
As per yoga philosophy, self discipline in choice of foods is critical for your health and subsequent march
to meditation and spirituality. Yoga diet principles are very easy but difficult to follow.

Fast foods. Modern fast food items like hamburgers, pizzas, jams, jellies, soft drinks, ice creams etc. have
gained control over our eating patterns and is the main cause of obesity we see all around. These fast
foods are rich source of sugar, oils and preservatives all of which are not good for our health. People are
now attracted by various types of fast food which are very low in nutrition. In addition, these foods tax our
digestive system and body has to do extra work for digestion and elimination of such food. Everyday we
are faced with the choice of selecting our food and we must prefer nutritious food rather than the taste.

Look towards nature. Yoga diet philosophy emphasises on the natural sources of nutrition. Nature has
provided us several nutritious edible foods in their natural form like whole grains, seasonal fruits,
vegetables, milk, honey and dry fruits.

Overeating. More people fall sick due to overeating or wrong dietary habits as compared to people who
get sick due to non availability of food. Observe moderation in quantity of food we eat. People who keep
on overeating without proper understanding of the principles of eating, gradually begins to harm
themselves physically and mentally. One golden rule to avoid overeating is, not to have any type of snacks
between your meals.

Balanced diet. Balanced diet is essential requirement of good health. A balanced diet should include
plenty of salads, fresh vegetables, fresh fruits, milk and raw nuts. Include these items in your existing
dietary choices.

Salads. All vegetables eaten raw constitute salad. Fresh cucumber, tomato, carrots, beetroot, lettuce,
broccoli, cauliflower etc are used for preparing salad. Salad should be cut into small pieces with suitable
dressing of you choice. Ideally salad should form first course of your lunch and dinner. Eat plenty of salad
half an hour prior to your meals in case you want to reduce your food intake.

Fresh vegetables. Ideally fresh vegetables from your kitchen garden can be the most fresh vegetables.
Fresh vegetables should not be dried or deformed in shape. Vegetables stored in your refrigerator do not
remain fresh for a long time.

Fresh fruits. Fresh fruits are most nutritious food for our body. Regular intake of fresh fruits is essential for
good health. Use fresh seasonal fruits. Fruits are better than fruit juices as fruit also provides you fiber.

Raw nuts. Yoga diet should include nuts like cashew, pistachio, almond and walnuts provide essential
minerals, proteins and vitamins. For yoga practitioners, a handful mixture of these nuts is recommended
for obtaining energy and good health.

Quantity of food. As a general rule, fill only 50% of your stomach with food, 25% of your stomach for
water and keep 25% of your stomach empty. If your stomach is overstuffed, it is not properly digested. You
will feel uncomfortable and your body is forced to digest extra food and also work for eliminating it. By
overeating, your abdominal system is strained and body becomes sluggish. Finally, it leads to gaining of
extra weight. Eat only when you feel hungry and eliminate any snacks in between the meals.

Alcoholic drinks. Alcoholic drinks are nutrient thieves, they steal and destroy nutrients available in your
system. Alcoholic drinks weaken the individual physically and mentally, if used without restraint. For yoga
practitioners, it is best to avoid alcoholic drinks.

Spices. Avoid excessive use of spices and salt. Too much of seasoning of food is also not recommended.

Water. Drink 10 to 12 glasses of water everyday. Drink water half an hour before meals. Avoid drinking
water with food. Drinking of one or two glasses of water when you wake up is ideal for health.
Coffee and tea. It is ideal if you can avoid tea and coffee completely. Otherwise limit your tea or coffee
intake to 2 cups per day. Excess of tea and coffee leads to constipation, insomnia and nervousness in
addition to extra calories each cup fo tea or coffee pumps into our bodies.

Method of eating. Eat slowly and chew your food properly. Eating fast does not allow the time for
satiating signals to reach your brain from your abdomen resulting in overeating. By chewing the food
properly, saliva can better mix with food and make it easily digestible. Body is able to make full use of food
you eat and helps you to maintain better health.

Principles of yoga diet are time tested and very easy to follow. To lead a healthy life one has to establish a
dietary pattern that will sustain good health. Yoga and diet are essential components of good health and
happiness. Eat to live and not live to eat.

Yoga for Weight Loss

Are you considering yoga for weight loss but not sure about how to proceed? Yoga practice can help you
to attain perfect health and optimum/ ideal body weight. To achieve this aim, a disciplined and regular
yoga practice is required with proper diet control as per yoga philosophy.

Yoga is the only exercise which can help you to reduce weight without sweating as a benchmark. Yoga
does not tire you; instead it energises your body. Let us start with yoga, enjoy it and we may loose some
pounds.

Yoga for weight loss requires that you do a self analysis. Identify the main causes for your obesity and
gradually change your habits and lifestyle to get rid of them. Can you identify with any of the possible
causes of obesity ?

Lack of exercise or sedentary life style.

Overeating (eating in excess quantity or eating junk food low in nutrition).

Improper functioning of digestive system (improper digestion, improper assimilation of food and
elimination of waste from the body).

Busy lifestyle and stress indirectly effecting your emotions and likely to effect your eating patterns.

For ladies post pregnancy period is the critical period to gain weight.

Recovering from a surgery or prolonged immobility.

Improper functioning of thyroid glands or any other medical condition may also result in weight gain. In this
case, seek medical advice.

Why Yoga for weight loss? Yoga compares much better than conventional exercises for weight loss as it
removes the underlying reasons for obesity in the following manner:

Ideal exercise for everybody to obtain a well proportioned body.

 Regular yoga practice helps to discipline life.

Helps you to control your mind and strengthen your will power for weight loss.

Helps to focus on fitness of mind and body, weight loss will be a beneficial side effect!

Helps to practice restraint in eating/ drinking/ sleeping.

Proper functioning of endocrine glands fine tunes your metabolism.

Tones and strengthens the muscles.

Improves blood circulation.

Yoga for weight loss, how to start?

Make up your own plan. Your body needs a customised weight loss plan depending on your health, age,
eating habits and lifestyle. I have my own simple but effective weight plan and loosing weight has never
been a problem as long as I do yoga daily for one hour. I have compiled a list of useful tips on 'how to loose
weight'.
Regular exercise. There is a need to adopt a lifestyle which includes natural, healthy food and regular yoga
exercises. If you are new to yoga, start with a few simple asanas and pranayama for one month, get your
body in shape and then concentrate on asanas for weight loss and pranayama for weight loss. In case you
are not active physically, do not go overboard, start with simple yoga asanas and pranayama. Gradually
increase your yoga practice.

o You can start with Yoga asanas for weight loss, also include simple Pranayama for weight loss. I have
compiled a sample yoga sequence consisting of asanas and pranayama.

o For physically active people, during your yoga practice concentrate more on these effective yoga
asanas for weight loss from abdomen and thighs. Gradually you can practice these asanas twice in a
day, early morning and in the evening.

o Obese people will need lot of patience and hard work to loose weight. Yoga for fat people needs
special attention. Yoga can reduce weight as well as improve the physical and mental health.

o If you are a newbie in yoga, you can sign up for a free yoga course to get an overview of yoga.

o However, any other exercise like swimming, cycling and brisk walking can also be supplemented
along with yoga for weight loss.

Diet for weight loss. Principles of yoga diet build up a solid foundation for effective weight loss. Follow a
simplified weight loss diet plan based on your age, eating habits, available fruits and vegetables. Try to
practice moderation in eating and drinking. However, one odd binge should not distract you from path of
getting fit.

For more comprehensive information about diet planning for weight loss, click here to see
www.easy-weightloss-tips.com

Relaxation provides emotional strength required for weight loss. Do shava asana 10 minutes before
sleeping if possible. Also try yoga nidra for complete relaxation twice or thrice a week. Pranayama like
rhythmic deep breathing and alom vilom also help for relaxation of mind and body.
Weight loss affirmations can help you to maintain the motivation and mental make up for weight loss.
Self control, strong will power and determination are the most important ingredients for permanent weight loss.

For effective weight loss yoga, be careful of following obstacles:

Low self esteem. Worrying too much about your weight or appearance may lead to low self esteem. Focus
on your yoga practice to loose weight.
Ultra slim looks. Some ladies pursue weight loss for ultra slim looks propagated by weight loss industry. Do
not spoil your health by resorting to crash diets or weight loss gadgets. Regular yoga practice will help you to
get your ideal body weight and a well proportioned body.

Quick Weightloss Yoga. Setting very high weight loss targets is counter productive. Yoga practice cannot
promise to make you slim overnight. Remember all the weight was not gained in a day, it will take time to go
off. Slow and steady progress is the mantra for permanent weight loss.

Permanent Weight Loss cannot be achieved by quick fix methods marketed by multi million dollar weight
loss industry. You may not loose weight, but you are sure to loose couple of dollars! Concentrate on improving
your health.

What is my ideal body weight? Your ideal weight depends on your genes, height, age, dietary habits, sex
and basal metabolic rate. Therefore it is not mandatory to follow classical height weight charts. Your body will
give you signals if you are overweight. A few pounds of extra weight is not a issue unless it effects your
appearance and personality.

1. What is Yoga?

Ans:Yoga is a way of life which helps to control mind and helps in developing your personality.

2. How is Yoga helpful in our day to day life?

Ans:In our day to day life a human being is undergoing through different kinds of Stress. He is always in
search of sailing the ship on the way of happiness and peace of mind.

His real happiness lies within himself only. The stable mind and well tuned body can give him a real joy
which does not vanish like our materialistic happiness. These things can be achieved through Yoga. Yoga
can control the working of mind. It also helps in reducing some physical and mental disorders.

3. What is the meaning of Asana?

Ans: Asana is a steady and comfortable posture of body.

4. What are Dos and Don'ts while practicing Yoga?

Time for practice: Actually anytime is suitable if your stomach is empty. Considering our schedules, the
time early in the morning is most suitable for study. The evening time about 4 hours after lunch is also
suitable for practice, provided no additional food is taken in between.
Practice the sessions continuously: Do not split the time of study in the morning and evening.
Place: The place where you are going to study must be spacious, airy, pollution free, warm and with not so
bright lights.

Accessories Used: You can use carpet or mattress for the study.

Position: As explained in ancient texts, you should face either east or north during the study.
Please be sure that telephone, Television, Doorbell or any other thing should not disturb you during the
study.
Clothes: Do not wear tight clothes, but loose clothing during practice.

You should be physically fit to practice. (Please confirm this from your physician before starting this
practice.)

You must learn the proper Yogasana before this study.

5. Should Yoga be practiced only in the morning?

Ans:You can practice yoga in the afternoon also But your stomach should be empty while practicing. Considering our schedules,
the time early in the morning is most suitable for study. The evening time about 4 hours after lunch is also suitable for practice,
provided no additional food is taken in between.

6. Which is the best time to perform Yoga?

Ans: Early in the morning. But if not possible then , You can practice Yoga in the evening at least Four hours after your lunch.

7. What is the difference between Yogasanas and other exercises?

Ans: Yoga is the Science as a whole. Yogic practices which are used for curing physical and mental
disorders are referred as Yogic Techniques.

8. What are the preparatory steps which are to be followed before starting the Yoga practice?

Ans: It is essential to follow the preparatory steps before starting with the practice

You have to study each asana properly before practicing it.

Follow the breathing instructions given to you.

Do not hold the breath after attaining the final posture.

Try to follow the instructions as much as you can without any trouble.
 Stop immediately if your muscles are overloaded or you will suffer from severe pain anywhere in the body.

If there is no pleasure then the posture can't be called Asana.

Maintain the full control over the movements of your limbs while performing asana.

Do not loose the control as it may cause trouble to your muscles.

Any time you feel tired, practice Shavasana for few minutes to relax.

Release the asana posture if the steadiness is lost and your muscle starts vibrating.

As far as possible keep your eyes closed during the practice.

Do not practice these asanas more than once in a day.

Do not practice those asanas, which are not prescribed to you.

9.What is the advantage of Yoga over to other Exercises?

Ans: Exercise increases strength and stamina of the muscles but Yoga affects complete body mind complex
and triggers a change from negative to positive direction on the physical , mental ,spiritual plane of
existence.

10. Can Yoga be helpful in the weight reduction?

Ans: Yes, Only if Yoga practices like Yogasana and Pranayama can improve the digestion capacity of the
body which reduces excessive fat consumption of the body.

11. Is there any age limit while performing Yoga?

Ans:Yoga can be practiced at all ages above twelve 12 years .It can be practiced at the age of 80, years.
But one should do only those asanas that are suitable to ones physical conditions.

12. Is it necessary for the user to be religious/God fearing to practice Yoga?

Ans: Certainly not .But you should have total faith in what you practice otherwise it will be fruitless .If you
want to practice Yoga you must have faith in Yoga.

13. What is the easiest Yogic practice?

Ans: Shavasana,Omkar Chanting and Yoganidra. Patanjalis Ashtanga Yoga which explains
asanas,pranayama and meditation. Anybody can practice these techniques.

14 . How Yoga can help in reducing stress in the office?

Ans: Yoga helps in reducing physical, mental and emotional stress. If you practice Yoga everyday it can
certainly help to reduce your stress in the office.
15. How is Yoga helpful for children?

Ans: Special techniques like Omkar, Yoganidra can increase the concentration of mind and memory. Also
the techniques like Surya Namaskara increase the physical fitness of the child.

16. What is Relaxation technique?

Ans: Relaxtion technique is the way to keep your body relaxed and give it maximum peace of mind. It
increases the performance of mind and body both.

17. What does the word "Yoga " means?

Ans: The word Yog comes from Sanskrit verb "Yuj" which means to join. Here we mean to join the Atma
Tattva (Soul) with Paramatma Tattva (God).

18. How is Yoga helpful for Women/ housewives?

Ans: Apart from common benefits of Yoga some special Yogic techniques help women to increase their
physical and mental health .

19. Are there any special instructions for the women while practicing Yoga?

The women should perform Yogasana under the experts guidance.

One should not perform Yogasanas during the menstrual period.

There are some techniques which are prohibited for the women.

20. What is Pranayama?

Ans. Pranayama means controlling the Prana i.e. bio energy which is behind all activities of the body.

21. Which are the diseases that can be cured by Yoga?

Ans. Yoga can be useful in reducing the effects of the diseases like Hypertension, Spondilities, Asthma,
Arthritis, Slipdisc, Digestive disorders, menstrual disorders, mental disorders and sleeplessness and many
more like these.

22. How can Yoga be helpful to improve your personality?

Ans. The physical development as well as psychological improvement can be obtained by Yoga. The
proportionate body structure can lead to increase your confidence. The stability of mind, increase in the
concentration of the mind can be obtained with the help of Yoga.

23. Can you reduce sleep by practicing Yoga?

Ans. Yes, being Yoga as Relaxation Technique , the practice of it reduces the Bodys consumption in daily
routine. The sound sleep obtained through Yoga can give peace of mind.
24. When should a patient take Yoga Treatment?

Ans. When a Patient needs quick relief he takes Allopathic ,Ayurveda or Homeopathy treatment. But
when such treatment does not bring in the required effect a patient takes Yoga Treatment because
these treatments cure without medicine.

25. Is it necessary for the user to be religious/God fearing to practice Yoga?

Ans. Certainly not .But you should have total faith in what you practice otherwise it will be fruitless .If you
want to practice Yoga you must have faith in Yoga.

Pranayama - (from Hatha Yoga and Ashtanga Yoga)

"Pranayama is control of Breath". "Prana" is Breath or vital energy in the body. On subtle levels prana
represents the pranic energy responsible for life or life force, and "ayama" means control. So
Pranayama is "Control of Breath". One can control the rhythms of pranic energy with pranayama and
achieve healthy body and mind.

Patanjali in his text of Yoga Sutras mentioned pranayama as means of attaining higher states of
awareness, he mentions the holding of breath as important practice of reaching Samadhi. Hatha Yoga
also talks about 8 types of pranayama which will make the body and mind healthy.

Five types of prana are responsible for various pranic activities in the body, they are Prana, Apana,
Vyan, Udana & Samana. Out of these Prana and Apana are most important. Prana is upward flowing
and Apana is downward flowing. Practice of Pranayama achieves the balance in the activities of these
pranas, which results in healthy body and mind.

Types Of Pranayama-

Quiet Breathing , All the inside activities of the body are due to the ever going process of combustion
or oxidation in the body. And this process of combustion works with the help of the respiration and the
blood circulation. Therefore, the moment there is internal or external movement of the body, it affects
the process of blood circulation and respiration. As a result of this increasing the speed of the
breathing provides the needed oxygen for the concerned movements. The speed of the breathing is
increased in accompaniment to the speed of the movements of the body. Therefore it is noticed that
the breathing is smooth or quiet, when there is no bodily movement or when it is in its normal or
relaxed state. Such breathing is called Quiet Breathing. No control of any sort is kept on this breathing.
Normally after taking up the final position of any Asana and then stabilizing, this position for some
time, the quiet breathing of this type becomes natural. And in order to have this type of breathing one
should relax the body as much as possible during the period of the stabilized Asana position.
Deep Breathing , Since we want to control the breathing after studying the process or system of
respiration, it is better to try deep breathing as the first state in that direction. We do not control the
process of quiet breathing. But the control is to be exercised while practicing deep breathing. For this,
two things are to be considered chiefly:First, the movements concerned with inhaling and exhaling are
to be controlled in order to further slow down the breathing, at the same time the need of oxygen for
the body is to be lessened, so that the speed of breathing can further, slowdown. The constitution of
the body is such that if the need or use of oxygen is not reduced, it becomes difficult or rather
impossible to control the process of breathing. The easy way to reduce the need of oxygen is to stop
the movements of the body and try to relax all the muscles. Obviously, while practicing deep breathing,
it is necessary to keep the body in the stable and relaxed position. And this is possible in any sitting
position of meditation. However, Padmasana is the best Asana position. The other preferable Asanas in
sitting position are Vajrasana and Swastikasana. But once the Asana is taken up, it should be blissfully
stabilized until the study of breathing is over. Any strain anywhere will cause distraction in breathing.
Therefore the Asana position should be stable and pleasant, while doing meditation. The hands should
be in Dhyana Mudra. The straight upright position of the neck, the spine and closed eyes help in
attaining concentration without making any movements. Relax the muscles and concentrate fully on
breathing. This will slow down the breathing and bring it to a particular point of speed and will get
stabilized at that point. This is the ideal state of smooth breathing. This is free from any control. No
movement is seen on the chest. It is confined to the movement of the muscles of the abdomen and the
lungs. After having such smooth breathing for some time, the movements of the abdomen and the
lungs should be brought under the control of the mind, and the movement should further be slowed.

The practice of deep breathing begins after deliberately having inhaling and exhaling at ease. Initially
one should practice prolonged inhaling and prolonged exhaling. The constant practice enables the
person in having repetition of such prolonged inhaling and exhaling. After some time it becomes
difficult to have more repetitions of prolonged inhaling and exhaling. At such point one should come to
natural smooth breathing. After some rest, deep breathing should begin again. Practicing deep
breathing in this way for some days, attempt should be made to bring time limit to the period of
inhaling and exhaling. Initially one should practice prolonged inhaling and prolonged exhaling. The
constant practice enables the person in having repetitions of such prolonged inhaling and exhaling.
After some time it becomes difficult to have more repetitions of prolonged inhaling and exhaling. At
such point one should come to natural smooth breathing; after some rest, deep breathing should begin
again. Practicing deep breathing in this way for some days, attempt should be made to bring time limit
to the period of inhaling and exhaling. Initially equal time should be allotted for inhaling and exhaling.
That is, the time given to inhaling, the same amount of time is given to exhaling. This is called deep
breathing, with equal time and speed: "Samakal, Samagati, Deergh Shwasan". While practicing deep
breathing, the numbers should be counted mentally. For instance, if inhaling takes four counts, the
same period should be taken for exhaling. On such occasion normally it is noticed that exhaling
completes at the second or the third point. So one should be alert regarding the speed of exhaling right
from the beginning and try to maintain the balance. Of course after a few days' practice one
successfully adapts this system. To maintain the time record, one can use the second system in a watch.
The study of deep breathing with equal time and speed should continue for 10 to 15 minutes without
pause. Apparently this system seems easy, but that is not so. One finds oneself out of breathing. But as
said earlier constant practice helps in acquiring this system successfully.

After practicing deep breathing with equal time and speed successfully, one should start studying it by
increasing the time for exhaling. If inhaling (Puraka) is in four seconds, then exhaling (Rechaka) shall
take 5 to 6 seconds instead of four. This needs special efforts. When a person succeeds in doing
inhaling and exhaling at the ratio of 1: 1 for 10 to 15 minutes, he should double the time for exhalation.
The ideal ratio for inhaling-exhaling is 1: 2. Many times or Pranayama also the same ratio is stated. If
the period for inhaling goes up to four seconds, then exhaling should be lengthened up to eight
seconds. But both the operations should have the equal speed. That is, the speed of inhaling from the
first second to the fourth one and the speed of exhaling from the first second to the eighth one should
be the same. Of course it is not possible until one acquires control over the breathing system. One
should practice deep breathing in the aforementioned way for 10 to 5 minutes at a stretch. In deep
breathing one can further progress by increasing the period of inhaling and proportionately that of
exhaling. That is the period of inhaling can be increased gradually from five to fifteen seconds and
naturally that of exhaling from ten to thirty seconds. Observing this system carefully one can have as
many repetitions as one can. In this system holding of breath is not included and hence this operational
system is written as 1:0:2. The practice of deep breathing not only strengthens the lungs but also
greatly helps in increasing the concentration of the mind. Then, there is a tremendous increase in zeal
in day-to-day work owing to the good breathing and nice blood circulations, the twin gifts of deep
breathing. Besides one starts acquiring control over the process of breathing.

Fast Breathing When the speed of quiet breathing is deliberately reduced, the result is deep breathing;
on the contrary, if that speed is willfully increased, then the result is fast breathing. However, here the
short timed inhaling-exhaling is not implied. It is expected that one should increase the speed of
breathing by inhaling and exhaling fully. One has to practice to continue the cycle of quick breathing
with constant practice. This sort of breathing is easy to understand & easy to practice. Naturally, its
benefits are also limited. The fast breathing clears the nasal passage and gives a good exercise to the
parts involved in the breathing system. At times while practicing quick breathing, one feels whirling
sensation in the head. But one should not bother about it. On such occasions, stop fast breathing and
begin quiet breathing. There occurs no problem, once there is sufficient practice and habit of this type
of breathing. This breathing is also practiced in Padmasana or Vajrasana. Before actually beginning the
study of deep breathing, one should practice quick breathing for 2-3 minutes in order to get the nasal
passage cleared, fast breathing need not be done for a longer period.

After examining and understanding these basic systems of breathing, let us turn to the supplementary
types of breathing: The breathing passage in the nasal cavity is divided into two owing to the mid
partition between two nasal cavities, viz. the left and the right.

In Yoga, the left nasal cavity is called "Chandra Nadi" (The moon passage) or "Ida Nadi" and the right
nasal cavity is known is "Suryanadi" (The sun passage) or "Pingala Nadi". Inhaling (Puraka) and Exhaling
(Rechaka) can be done either through one of these nasal cavities or with both of them. The
supplementary types of breathing are based upon these two nasal cavities. In this system of breathing
one nasal cavity is kept closed, while the other one open. For this purpose the fingers of the right palm
are arranged in a special manner. This special position of the fingers is called "Pranava Mudra", i.e., the
position of Pranayama.

Tribandha and Pranayama

Nadi Shuddhi Pranayama or Anuloma - Viloma (Alternate nostril breathing - I
 Anuloma - Viloma or Alternate Nostril Breathing - II

Suryan Bhedan Pranayama (Right Nostril Breathing)

Ujjayi Pranayama

Bhramari Pranayama

Pranayama from Hatha Yoga (Surya Bhedan, Bhasrika, Ujjayi, Shitali, Sitkari, Bhramari, Murchha
& Plavini Pranayama)

Preparation for Pranayama As people have attraction towards Yogasanas, similarly they have attraction
to Pranayama. The process of Pranayama is concerned with the breathing, the indicator of life. And
therefore, if it is done wrongly, it may do harm to the person. This fear dissuades many from taking up
Pranayama. The second reason for its unpopularity is the absence of teachers who can teach it
scientifically. However, it is true that if one does Pranayama unscientifically, without proper guidance,
one certainly suffers. But it does not mean that it is such a difficult process, that it cannot be done by a
common man. On the contrary, if it is learnt and practiced under an expert's guidance, one learns soon
and experiences the wonderful and even unimaginable benefits.

Important Articles on Pranayama -

Pranayama - A Science of Breathing Breath and Prana Breathing is a vital process which starts at the
time of birth and stops at the death. The important Oxygen is provided to all the parts, organs and cells
of the body. The maximum time a person can survive without oxygen is about 4 minutes. All the
metabolic processes require oxygen. Oxygen is life, a vital force. This vital energy is called Prana.

What is Pranayama?

The process of controlling the Prana is called Pranayama. So pranayama is the science related to vital
force supplying energy and controlling the body mind complex.

Breathing is the process of taking in this vital energy and removing the waste products out of our body
and mind. Generally breathing includes inhalation and exhalation but pranayama includes retention of
breath (known as Kumbhaka in Sanskrit) as well. This is a very important process. The air can be
retained in the lungs or out of the lungs. The ancient texts say that retention of air, increases the level
of prana (energy) in the body, also it regulates the flow of pranic energy through out the body. So
pranayama helps remove all the ailments and also can stop the aging process of the body.

Mind and breath The mind, consisting of thoughts and emotions is closely related to the breath. When
the mind is calm and relaxed, the breathing is smooth and slow. If you are stressed breathing is fast &
shallow but mostly through chest. When one gets angry, the breathing becomes fast and forceful, in
depressed states sighing, when in pain gasping, in anxiety shallow and rapid. In this way, the mental
and emotional states affect breathing.

Rhythmic Breathing is Pranayama All the processes and organs like heart, brain, digestive organs,
endocrine glands in the body have rhythms. Also the breathing has specific rhythms. Pranayama is
Rhythmic breathing, bringing the breath in natural rhythm by controlling the process of inhalation,
exhalation and retention.

Physiology of Yogic breathing In process of breathing, one uses diaphragm, intercostals muscles in
the chest. The diaphragmatic breathing is called vertical breathing and is considered a more efficient
way to inhale air than inhaling while expanding the chest which is called horizontal breathing. .
In pranayama, one should utilize the diaphragm efficiently to get more oxygen without making more
efforts. The diaphragm is attached to the organs like heart and lings, also the liver, spleen, pancreas and
stomach from the bottom side. Efficient movement of the diaphragm makes the functioning of these
organs more efficient.

Pranayama - Deep Breathing and Fast breathing (Physiology & Techniques.)

Deep Breathing

The total capacity of our lungs is about 6000 c.c., but during normal breathing we only breath about
600 c.c. air per breath in to our lungs. In deep breathing the practitioner can inhale up to the total
capacity of the lungs, which increases breathing efficiency per breath. The normal breath rate is 15 to
18 breaths per minute but in deep brething this rate is reduced to about 4 to 8 breaths per minute.

The air is inhaled mostly using diaphragm or muscle of respiration and expanding the chest. The
movement of abdomen helps the movement of diaphragm. The intercostal muscles help the
movement of chest. In this the diaphragm movement requires less efforts than the rib movement and
more air can be inhaled as the diaphragm can be vertically moved up and down to about 6 inches. So
Deep breathing involves efficient movement of abdomen.

Following are the benefits of Deep breathing -

Due to slowing of respiration rate (15 breaths/min to 4 breaths/min), the heart rate / pulse rate
is reduced. The blood pressure is also reduced. So deep breathing is very good for stress and
related ailments.
More oxygen is made available per breath, making the breathing most efficient.

Conscious deep breathing greatly affects the cortical activities, relaxing the nervous system,
which calms the mind by removing thoughts and emotions.

Enhanced movement of the diaphragm gives good massage to the internal organs as liver,
pancreas, stomach, heart, lungs are attached to the diaphragm which is moved up and down
during the breathing.

It is observed that the animals who breath slowly have more life span, so reducing the breath
rate with deep breathing may help increase the life span of human beings.
 Practice - Begineers can start with deep breathing practice in sitting position of lying down
position.

Initially the ratio of 1:1, that is inhalation and exhalation counts are same. for example - 4
seconds inhale and 4 seconds exhale or 5 sec inhale and 5 sec exhale. You may practice it for 5
minutes initially, and gradually increase the time duration.
After practicing it for 10 minutes everyday, one can increase the ratio to 1:2, that is exhalation is
twice of inhalation. for example - 4 seconds inhalation and 8 seconds exhalation or 5 sec inhale
and 10 sec exhale.

Note- If one feels short of breath then he / she can reduce the coutns of deep breahing.

Fast Breathing. In fast breathing, one needs to increase the rate of respiration to about 100 breaths per
minute. But the breathing is not shallow, one should breath with equally forceful inhalation and
forceful exhalation. This involves fast movement of diaphragm by moving abdominal muslces and chest
muscles.

Benefits of Fast breathing -

Due to the fast inhalations and exhalations, the carbon dioxide levels in the blood fall and
oxygen levels increase in the blood. The rich oxygenated blood supplies to the vital organs,
improving their functioning.
Due to rapid exchange of gases on cellular level, toxins are removed and the cell are revitalized.

The fast movement of diaphragm gives massage to the digestive organs, lungs and heart
increasing their efficiency.

Fast breathing is good for increasing the overall Prana in the body,

This technique can also can get rid of excess mucus, helps in removing sinusitis and common
cold etc.

Precautions (Contra indications) -

Fast breathing should not be done by those who have High Blood pressure, heart problems,
ulcers, hernia.
People who have undergone abdominal surgeries, heart surgeries, brain sugeries should consult
the medical expert or consultant.

This is not recommended during the pregnancy.

Practice Instructions -

Note - Some students may feel dizziness, light headed due to fast breathing, if one feels
uncomfortable then he / she can stop the fast breathing and may hold the breath for about 10
seconds, or try to inhale and exhale in same plastic bag, and then continue normal breathing.
(This dizziness is caused due to reduced carbon dioxide levels, which cause constriction of blood
 vessels in the brain, reducing blood flow to that part temporarily.)

Initially one should start slowly by 30 Inhalation and exhalations in 1 minute, and slowly build
the speed to 60 rounds in 1 minute. You may practice it for about 3 minutes.
After practicing for 15 to 20 days, one can increase the speed to about 80 rounds per minute
and then you may even do 120 rounds in 1 minute.

Pranayama - Nadi shodhan, Anuloma - Viloma or Alternate Nostril Breathing Surya Bhedan (Right
Nostril breathing or Revitalizing breath)

Right nostril is Pingala Nadi, which represents physical energy and body. The breath through right
nostril is important for many important metabolic processes.

The purpose of the Right nostril breathing is to increase the Pranic energy , the physical energy, to
revitalize the body. It increases the efficiency of digestive system, also boosts the nervous system.

Following are the benefits of Alternate Nostril Breathing -

Proper supply of oxygen is ensured and carbon dioxide is effectively removed.

More oxygen is made available per breath, making the breathing most efficient.

Blood is purified of toxins.

Very effective for stress management.

Helps reducing the anxiety, depression and other mental illnesses.

Balancing Ida and Pingala removes all the blockages in the pranic energy channels, which may
lead to spiritual awakenings.

It gives all the benefits of Deep breathing as well.

Practice - Note (Practice of Anuloma - Viloma or Nadi Shodhan should be done with a Yoga
Expert Only)

Begineers can start with deep breathing practice in sitting position (Padmasana - Lotus,
Swastikasana- Auspicious, Vajrasana - Thunderbolt, Any Cross legged position in which the body
can be relaxed and spine is erect.)
Pranav Mudra of right hand, will help close the right nostril while inhaling through left nostril
and ring finger can close the left nostril while inhaling through right.

Initially 4 seconds inhale through left and exhale for 6 seconds through right nostril, then inhala
through right for 4 seconds and exhale through left for 6 seconds can be practiced for about 5
minutes.

With practice one can increase the counts to 4:8, or 5:10 or 6:12 seconds

Precautions -
 If you feel little bit of discomfort then you can reduce the ratio of breathing.
Under No circumstances the proportion of the breathing should be forced.

People who have undergone abdominal surgeries, heart surgeries, brain sugeries should consult
the medical expert or consultant.

Please do not rush to increase the proportions, as it will not help, but trying to practice easy
ratio (4:6 seconds) for little more time may help.

Initially one should start slowly by 30 Inhalation and exhalations in 1 minute, and slowly build
the speed to 60 rounds in 1 minute. You may practice it for about 3 minutes.

After practicing for 15 to 20 days, one can increase the speed to about 80 rounds per minute
and then you may even do 120 rounds in 1 minute.

In Patanjali's "Ashtanga Yoga", Pranayama appears at the fourth stage. This means unless one observes
Yama-Niyama and does Asanas well, he cannot reach this fourth stage. Even the Asanas discussed here are
presented in their preliminary form. Therefore, for doing Pranayama, it is not enough to have done the
Asanas as mentioned here. Even after learning these Asanas and having practiced them, one needs some
preparation before actually taking up Pranayama. And an attempt is made to discuss that preparation.
Actual Pranayama means the holding up of the process of exhaling and inhaling. And it is not possible to
discuss or guide this serious aspect of Yogabhyasa in preliminary discussion. Therefore, as the preliminary
exercises are discussed and which are to be done before the actual beginning of the Asanas: similarly, for
Pranayama too, the preliminary exercises of breathing are designed and only this part is going to be
discussed here.

Before examining the exercises of breathing it is necessary to understand the process of breathing. The
breathing process chiefly involves two activities, viz., inhaling and exhaling. Of these the former is called
"Puraka" and the latter "Rechaka"' in Yogashastra. These two activities continue non-stop right from the
birth to the death of a person. The state when these two activities are made to halt is given the name
"Kumbhaka" in Yoga Studies. The halt after inhaling, i.e., Puraka is called "Abhyantara Kumbhaka" and
after exhaling, i.e. rechaka. It is called "Bahya Kumbhaka". Two more types of Kumbhaka are mentioned.
But instead of talking of them in detail, let us turn to the process of breathing.

According to the speed of breathing, it is divided into three parts:

The smooth breathing that continues naturally without any effort (Quiet Breathing)
The protracted breathing which is caused by deliberate slowing down of the breathing (Deep
Breathing)

The quick breathing which is caused by deliberate increase in the speed of breathing (Fast
Breathing)

Pranava Mudra for Pranayama(Body Gestures & Mental Attitudes)

 The first two fingers of the right hand palm are to be curved and last two fingers are
to be kept straight and to be held together. Now straighten the thumb and bending
the right hand in the elbow, place the curved fingers in such a way that they come
near the lips. Keep the hand from shoulder to elbow glued to the chest. Keep the
right hand thumb on the right side of the nose and last two fingers on the left side
of the nose. Now by pressing the thumb, the nasal cavity on the right side can be
closed and by pressing the last two fingers left side cavity can be closed. The
pressure should be light and on just below the nasal bone, where the fleshy part
begins. With this arrangement of the fingers, one can close any of the two nasal
cavities. Here only the movement of thumb and the last two fingers is expected.

Movement of other parts should be avoided. The face should be kept quite gay and relaxed in order to
practice breathing more effectively. Further, in order to practice the cycle of inhaling and exhaling, six
supplementary types are given. In all these types, the speed of breathing is more. These are actually the
types of quick breathing. While practicing these types one should first sit in one of the following Asanas:
Padmasana, Vajrasana or Swastikasana. Then, the left hand should be kept in Dhyana Mudra and the right
hand in Pranava Mudra. The eyes should be closed and the whole attention should be concentrated on
breathing so that it will be possible to acquire it.

Type 1

Keep both the nostrils open and then inhale and exhale with both the nasal passages. This type is nothing
but quick breathing with both the nasal cavities. One should inhale and exhale with as much speed as
possible and for as much time as feasible.

Type 2

Take up Pranava Mudra and close the right nostril with the help of the thumb of the right hand, and inhale
with left nostril and also exhale through the same nasal passage. In brief this type can be described as
quick breathing with the left nostril.

Type - 3
In this type left nostril is to be closed and the quick breathing is done with the right nostril.

Type - 4
In this type close the right nostril, and inhale with the left nostril, and then immediately close left nostril
and exhale with the right nostril. In this way try quick breathing by changing the nostrils.

Type - 5
This type of breathing is just opposite the previous one, that is, the left nostril is closed and inhaling is
done with the right nostril, then immediately closing the right nostril, exhaling is done with the left nostril.

Type 6

This type of breathing is designed by combining previous two types i.e., type 4 and type 5. First inhale
with left nostril and exhale with right one, then inhale with right nostril and exhale with left nostril. Later
continue the same process i.e. inhaling & exhaling with left and right nostrils alternately. Further switch to
fast breathing by increasing the speed of breathing. After sufficient practice the speed of breathing can be
increased immensely.

Initially one should start with eleven cycles of breathing, and it should be increased to one hundred and
twenty one without any fear. However, later the breathing should be made a part of daily practice of other
Asanas, and be practiced for two to three minutes. All these types can also be practiced with slow
inhalation and exhalation. Here it is important to note that practicing these types of breathing does not
mean doing Pranayama. This is simply a preparation of the actual practice of Pranayama.
We are going to discuss about Meditation based on "Pantajali Yoga Sutra (Ashtanga Yoga)". In his sutras the "Sage
Patanjali" has explained 8 limbs of yoga (Ashtanga Yoga). Those are :- Yama, Niyama, Asana, Pranayama, Pratyahara,
Dharana, and Dhyan Samadhi. The initial four stage are the basic stages which help the person to attain "Sthiram"
(stability of mind) which is the prior necessity for practicing the further stages of meditation. According to him
meditation (Dhyan) means - "Full concentration of the mind focused on one of those experiences"

In simple terms the spontaneous concentration of the mind on the object is Meditation.

Now let us see in detail what exactly he means to say about Dhyan(meditation), We all know that our mind is fickle,
like a butterfly, which always flies from here and there and does not wait at one place for long. But the speed of our
mind is far more than the butterfly or it may be greater than the speed of light.

Mind can recollect past experiences, keeps thinking about the future and experiences the present with all its might
and we do not have any control over our minds journey. 'Dhyan'(meditation) is the study of deep concentration,
calmness and tranquility of the mind. It is the study of attaining complete control over ones mind. Meditation takes
the consciousness beyond conscious, sub conscious & unconscious states to super consciousness.

How do we achieve that? In the fundamental stages of meditation one has to decide some target upon which one
can concentrate. He has to concentrate with the help of his sensors like ' Eyes, Nose, Ears, Mouth and Touch' that
means he can

Look at the target whichever he wants

He can recite a small mantra with the help of mouth

And he can listen to the mantra with his ears

Furthermore he is not permitted to think anything else, except the target.

What is a target?

A target would be anything, which ones mind would like to concentrate upon. It would be anything, which will give
tranquility and serenity to ones mind.

For instance it would be a photograph of ones deity. In this case the photo frame is the target . In the fundamental
stage one can look at the frame, the picture of the deity, the background of the picture. Think about all the above
factors, recite or hear a mantra of that deity, but one has to see to it that ones mind does not run away beyond the
target decided. One can develop his capacity of sitting in this stage from 5-10 minutes to any amount of time.
But once the mind thinks of some other factors your meditation comes to an end . This stage is truly a very
fundamental stage and needs a lot of practice because we are never used to control our minds.
Once you have achieved this for specific period of time you can try for the 'Dhyan'.
To explain with Omkar as the target, we have been looking at it, reciting and listening the mantra, our mind stays
(appeases) upon it for a specific amount of time. Now further we close our eyes and recollect the picture of the
OM.

At the same time we are reciting or listening to the omkar. Then again with closed eyes we are only hearing the
reciting of the mantra on the cassette without reciting by our mouth. Further our minds only recollects the
experiences taken by our eyes, ears and mouth. The actual Dhyan stage has only one dimension, now we
concentrate on only a part of our target and in the next samadhi stage the person experiencing the target tends to
be nobody. Only the experience remains.
At this stage the minds target as a number of dimensions. The mind thinks of all the factors, which it has
experienced in the initial stages.

Meaning, Properties & Functions Of Mind

It is very difficult to understand the nature of the mind because it has no physical existence. It is very subtle as well
as hidden. But the existence of the mind can't be denied, as many of our problems physical, mental and
psychological are the outcome of our mental condition. Mind exists in the body but it is distinct from the body and
organs.

Mind is also distinct from the spiritual self, 'the Knower' as he just observes the mind and its functions. The Knower
perceives the external objects through sense organs but with the help of the mind. Perception of any event is not
possible without the presence of mind. So in every event of perception there is an external object, an organ of
perception (ears, eyes, nose tongue or skin) and there is mind and the 'Knower' or 'self'. All these are connected
very closely, inseparable but still distinct from each other.

The mind can multiply or divide the strength of the Body. The person can't work if he is mentally not prepared for
the work but a person can work with extra energy if he has mentally decided to work.

The mind has tremendous speed. It can travel from one point to another point at infinite distance within fraction of
a second.

The mind interconnects the 'Self' with the physical body. The mind controls the physical organs through Brain,
Autonomous Nervous System, and Endocrine Gland System. We can summarise seven functions of the mind as
follows.

Consciousness, Thoughts, Emotions, Perceptions, Memory, Intelligence and Judgment.

The Condition Of Mind

You have already seen that

1. Mind has no physical existence.

2. Existence of the mind can't be denied.

3. The nature of the mind is to move from one point to another continuously.

4. The mind has tremendous speed.

It is clear from the points that the mind is very unstable. Mind doesn't remain stable at any particular point or any
object. It keeps moving all the time. Mind runs after the objects it likes but runs away from the objects that it
dislikes.

Controlling The Mind

You have already studied that the mind is essential in the process of acquiring knowledge. For example when you
are listening to a speaker in lecture, you learn through your ears. But if your mind is not concentrating on the
lecture then you won't understand anything there. As the mind is unstable, you cannot concentrate on lecture. So
to learn what the speaker is telling, you must establish control over your mind and force it to listen to the lecture.
Then only you'll be able to acquire knowledge.
Hence you have to control movements of mind and make it stable whenever you want, as per your requirements.
But this is the most difficult part because of unstable nature of mind. This process of making mind stable is called
concentration.
This is true for any function of mind. If you want to remember a particular event, you will have to concentrate your
mind till you remember that event.

It is clear from the above discussion that it is essential to control the mind. Only then, one can get what he wants.
But controlling mind is the most difficult task.

Efforts are being continuously made to find out the ways and means to establish control over mind. Meditation is
one of the very effective ways to control the mind. This control can't be achieved in short period. Meditation is a
systematically designed technique to achieve this step by step.

Different Links To Access Mind

You have already studied that the mind is an inseparable part of the human being. It is distinct from brain, nervous
system; it is distinct from all other physical organs, it is distinct from Pranic Force behind body activities.
The mind is distinct from all these systems but at the same time, it is closely associated with all these systems of the
body. Mind is very difficult to access directly but all these systems are relatively easier to access. So mind can be
accessed through these systems, we will discuss some of these links.

1. Body Movement and Mind

2. Sense Organs and Mind

3. Breathing Process and Mind

4. The Self and Mind

Techniques To Control The Mind

1. Body Movement
2. Sense Organs

3. Breathing

4. The Self Control

Easy Meditation Technique

Introduction

As the name suggests this is a very simple and easy technique of meditation, which can be followed by anyone
irrespective of age, sex and physical condition. Even patients can follow this. The result is experience of calm and
quite Mind and body.

1. Pre-requisites
2. Preposition

3. Procedure

Important Articles on Meditation -

 Physiology of Meditative Asanas (Postures)
Meditation - Power of Inner Mind

Yoga for Beginners - Basic Movements (Yoga Positions or Postures or Asanas)

These movements are very useful to beginners, who want to start doing yoga but don't have any experience of
yoga or any other exercise.

Basic Movements- There are several joints in our body, which needs lubrication and movements. The food we
consume supplies the lubrication and Yoga and other activities provide the movements. In our regular life some of
these joints are overused and some are rarely used which may create problems at later stage in your life. To help
these joints maintain their healthy condition Basic Movements are necessary also they are useful to prepare your
body to take up Yoga.

Benefits

As your body relaxes all your muscles also relax except those muscles, which are used in the movements, so one can
easily concentrate on the movement / particular muscle (effort).

1. Aged and persons having diseases also can do these movements without much strain.

Prerequisites for Yoga -

Below 12 years of age Yoga postures should not be practiced for long duration and asanas are to be
maintained for very short duration.
Every day you should practice Yoga for at least 30 to 45 minutes to get maximum results.

The best suited time to practice is early morning hours, but it can be practiced in the afternoon after
following food restrictions.

Food restrictions - stomach should be empty while practicing, that is you should consume solid food 3.5
hours before practicing and liquid 1 hour before.

Place should be spacious, clean, airy, bright and away from disturbances.

Yoga should not be practiced on bare floor but keep mat or carpet below.

Clothes should be comfortable, loose, clean. Undergarments are necessary.

Yoga prefers vegetarian diet. But avoid spicy and hot diet as much as possible.

Women should not practice Yoga during Pregnancy and menstruation.

One should have faith in Yoga and what he is doing.

Yoga Positions or Asanas-

Asana system is the 3rd in ashtanga Yoga, yogasana help achieve physical health, control over mind and
power of concentration.
Patanjali has described Yogasana as "Sthir Sukham Asanam", which means a posture that is stable and
pleasant. A more broad definition of Yogasana according to Patanjali is "Tatodwanabhighatah" which means
 practice of Yogasana leads to disappearance of duality of cold-hot, sadness-joy, happiness-sorrow and so
on.

Yoga is different from exercise as it doesn't involve speedy movements, but instead very slow and steady
movements.

Yoga helps achieve relaxation which reduces stress & strain.

Very few calories are consumed during Yogasana practice and metabolism rate of the body also drops which
means reduced Aging Process.

Less food is required as digestive power is increased.

Pre-positions -

STANDING POSITION SITTING POSITION

SUPINE POSITION PRONE POSITION

Neck: Movement 1 -

Aim - To increase the flexibility and stamina of neck muscles.

Precaution - People with neck problems like spondilytis should

avoid forward bending.

Procedure - Sit in the Vajrasana Position, keep your neck straight,

then slowly but without jerk bend your neck forward as much as
Neck Movement possible, back to normal position then bend it backward and then
(Kanthasanchalana) Type 1 back to normal, then to the right and to the left.

Neck: Movement 2 -
 Aim - To increase the flexibility and stamina of neck muscles.

Precaution - People with neck problems like spondilytis should

avoid forward bending.

Procedure - Sit in the Vajrasana Position, keep your neck straight,

then slowly but without jerk start rotating neck clockwise from left
shoulder to backwards then to the&nbspright shoulder and to
front. Repeat this in anticlockwise direction starting from
right&nbspshoulder. Neck Movement (Kanthasanchalana)
Type 2

Shoulder: Movement 1 -

Aim - To increase the flexibility and stamina of shoulder

& back muscles.

Precaution - No specific precautions.

Procedure - Sit in the Vajrasana Position, keep your body

straight, with arms by side. Then slowly but without jerk
lift your both shoulders upwards as much as possible
near to ears, back to normal position.

Benefits - This posture is useful for people with back

Shoulder Movement (Skandhasanchalana) Type 1 problems.

Shoulder: Movement 2 -

Aim - To increase the flexibility and stamina of shoulder and back

muscles.

Precaution - No specific precautions.

Procedure - Sit in the Vajrasana position, keep your body straight,

fold you hands and place left fist on left shoulder and right fist on
right shoulder, bring both your elbows together near chest, then
slowly but without jerk rotate both these arms in opposite direction,
(left arm anticlockwise and right arm clockwise) Repeat this in
opposite direction (right arm anticlockwise and left arm clockwise). Shoulder Movement
(Skandhasanchalana)
Benefits - This posture is useful for people with back problems. Type 2
Hand: Movement 1 -

Aim - To increase the flexibility and stamina of hand &

shoulder muscles.

Precaution - If you feel strain while lifting your hands above

ground then do this with your hands resting on ground.
Hand Movement (Hastasanchalana) Type 1
 Procedure - Relax in Shavasana position, keep your hands 6 inches away from your body, legs separated with 12
inch distance between them, lift your hands 1 to 1.5 inch above ground and slowly rotate them towards head
without bending elbows, keep the hands parallel to the ground till both the palms meet, place left palm on
right&nbsppalm and stretch hands upwards and legs downwards for 5 to 10 seconds, then slowly&nbspbut
without jerk rotate both the hands back to the normal position via the same path.

Benefits - This posture is useful in increasing the strength of neck, shoulders and the stretching helps retain
normal posture.

Hand: Movement 2 - Aim - To increase the flexibility and

stamina of hand & shoulder muscles.

Precaution - do not bend elbows while doing this.

Hand Movement (Hastasanchalana) Type 2
Procedure - Relax in Shavasana position, keep your hands 6 inches away from your body, legs separated
with 12 inch distance between them, raise your hands above ground and slowly take them towards head
without bending elbows, place both hands on the ground, stretch hands upwards and legs downwards for 5
to 10 seconds.&nbspThen slowly but without jerk bring both the hands back to the normal position via the
same path.
Benefits - This posture is useful in increasing the strength of neck, shoulders and hands, the stretching helps
retain normal posture.

Hand: Movement 3 Aim - To increase the flexibility and stamina of hand & shoulder
muscles.

Precaution - If you feel strain while lifting your hands above ground
then do this with your hands resting on ground. The movements should
be slow and continuous.

Procedure - Relax in Shavasana position, keep your hands 6 inches

away from your body, legs separated with 12 inch distance between
them, lift your hands 1 to 1.5 inch above ground and slowly rotate them
towards head without bending elbows, keep the hands parallel to the
ground till both forearms cross, in this same cross position raise the
arms above and on to the stomach, then slowly bring both the hands
back to the normal position.

Hand Movement (Hastasanchalana) Benefits - This posture is useful in increasing the strength of neck,
Type 3 shoulders and the stretching helps retain normal posture.

Leg: Movement 1 -
 Aim - To increase the flexibility and stamina of
legs & hip muscles.

Precaution - The movements should be slow &

continuous.

Procedure - Relax in Supine position, keep your

hands around head rotating them side ways, then
lift your left leg and bring it near to the hip, repeat
this procedure for the&nbspright leg. Then slowly
bring both the hands back to the normal position.

Benefits - This helps development of the leg

muscles and hip joints.
Leg Movement (Padasanchalan) Type 1

Leg: Movement 2 -

Aim - To increase the flexibility and strength of legs &

hip muscles.

Precaution - The movements should be slow &

continuous. Do not bend the knees.

Procedure - Relax in Supine position, keep your hands

close to your body, then lift your left leg 30 to 40
degrees above ground level and rotate it in the
clockwise direction without bending knees, repeat this
procedure for the right leg.

Leg Movement (Padasanchalana) Type 2 Benefits - This helps leg muscles and hip joints.

Leg: Movement 3 -

Aim - To increase the flexibility and stamina of legs &

hip muscles.

Precaution - The movements should be slow &

continuous. Do not bend the knees.

Procedure - Relax in Supine position, Move your hands

around and place them at shoulder height, parallel to
the ground, then lift your left leg and turn it to the
right side as far as possible touching the ground.
Repeat this procedure for the right leg. Then slowly
bring both the hands back to the normal position.

Benefits - This helps leg muscles and hip joints.

Leg Movement (Padasanchalana) Type 3
Knee: Movement 1 -

Aim - To increase the flexibility and strength of knee &

waist muscles.

Precaution - The movements should be slow &

continuous.

Procedure - Relax in Supine position, Move your hands

Knee Movement (Janusanchalan) Type 1
around your head, then bend your left leg in knee and rest
foot near&nbspto hips , then turn the knee to the right
side as far as possible. Repeat this procedure&nbspfor the
right leg. Then slowly bring both the hands back to the
normal position.

Benefits - This helps knee joints and hip joints.

Knee: Movement 2 -

Aim - To increase the flexibility and strength of

knee & waist muscles.

Precaution - The movements should be slow &

continuous, don't take unnecessary strains while
performing this exercise.

Procedure - Relax in Supine position, Move your

hands around your head, then bend your legs in
knee and rest feet near to&nbsphips , then turn
the legs to the left side as far as possible, touch
the left knee to the ground and turn the neck to
the right side and relax all the muscles, continue
normal&nbspbreathing, then slowly bring both the
hands back to the normal position. Knee Movement (Janusanchalan) Type
2
Benefits - This helps knee joints, hip joints and
also the spinal column.

Knee: Movement 3 -

Aim - To increase the flexibility and strength of knee & waist

muscles .

Precaution - The movements should be slow & continuous,

don't take unnecessary strains while performing this
exercise.

Procedure - Relax in Supine position.

Move your hands around your head, then bend your legs in
knee and rest feet near to hips , keep 12 inches distance
between them, then turn the left leg to the right side to
touch the right toe, press the right leg to the left thigh, relax
all the muscles,&nbspcontinue normal breathing. Repeat
Knee Movement (Janusanchalan) Type 3
 this for right leg, then slowly bring both the
hands&nbspback to the normal position.

Benefits - This helps knee joints, hip joints and also the
spinal column.

PREPARATORY MOVEMENT

Yogic practices create lot of strain on different organs or parts of the body, our body should have enough strength to
bear this, one should build this stamina with practice. The preparatory movements provide just the same and help
you build the necessary strength and prepare the whole body for Yogasana.

Following precautions should be taken while performing these movements -

1. Movements should be without jerk or swings.
2. Movements should be slow and smooth.
3. Movements to be tuned with breathing.

Normal Breathing Principles -

1. When the physical movements are in the direction of&nbspgravitational&nbsppull, i.e. downwards, exhaling
should take&nbspplace.
2. During upward movement, inhaling should take place.
3. When there is no movement, normal breathing should be & nbs presumed.

Preparatory Movements preposition-

Stand with 1 to 1.5 feet distance between legs, hands

straight and resting the palms on the sides of the thighs,
look straight.

This posture makes balancing of the body easy.

Preparatory Movement 1
 1. In preposition, inhaling raise both the hands above the head slowly keeping the distance same between
them.

2. Then exhaling slowly start bending down in the waist till the palms touch the ground, keep the head pressed
towards the knees.

3. Inhaling raise the waist and take position as in 1.

4. Exhailing bring the arms back to the normal preposition.

Preparatory Movement 2

1. In preposition, inhaling raise both the hands from sides, slowly bringing them at shoulder height and parallel
to the ground.

2. Then exhaling slowly start bending forward in the waist, touch the thumb of right foot by your left hand,
keeping the right arm straight above.

3. Inhaling take position as in 1.

4. Then exhaling slowly start bending forward in the waist, touch the thumb of left foot by your right hand
keeping the left arm straight above.

5. Inhaling take position as in 1.

6. Exhaling bring the arms down to the normal preposition.

Preparatory Movement 3

1. In preposition, inhaling raise both the hands from sides slowly bringing them at shoulder height and parallel
to the&nbspground.

2. Then exhaling slowly start turning to the left in the waist&nbspkeeping the arms and shoulder in straight line.
At the same time keep knees straight and feet firmly on ground.

3. Inhaling take position as in 1.

4. Then exhaling slowly start turning to the right in the waist keeping the arms and shoulder in straight line. At
the same time keep knees straight and feet firmly on ground.

5. Inhaling take position as in 1.

6. Exhaling bring the arms down to the normal preposition.

Preparatory Movement 4

1. In preposition, inhaling bring both the hands on waist in such a way that fingers come to the front side and
thumb to the back.

2. Then exhaling slowly start bending forwards in the waist keeping knees straight. Try to bring the head
between the legs.

3. Inhaling take position as in 1.

4. Then exhaling slowly start bending backwards in the waist keeping knees straight. Try to bend as much as
 possible and maintain your balance.

5. Inhaling take position as in 1.

6. Exhaling bring the arms down to the initial position.

Preparatory Movement 5

1. In preposition, inhaling bring both the hands on waist in such a way that fingers come to the front side and
thumb to the back.
2. Then exhaling slowly start bending the head and the body in the waist to the left keeping knees straight.
Pay attention to&nbspthe right side which gets strain from head to ankle.

3. Inhaling take position as in 1.

4. Then exhaling slowly start bending head and body in the waist to the right, keeping knees straight. Pay
attention to the left side which gets strain from head to ankle.

5. Inhaling take position as in 1.

6. Exhaling bring the arms down to the normal preposition.

Preparatory Movement 6

1. In preposition, inhaling bring both the hands on waist in such a way that fingers come to the front side and
thumb to the back.
2. Then exhaling slowly bend forward in the waist.

3. Inhaling rotate to the left in the waist and try to attain position no. 2 as in Preparatory Movement 5.
 4. Continue inhaling and rotate backwards as in the position 4 in Preparatory Movement 4.

5. Exhaling further rotate to the right and attain the position&nbspno. 4.

6. Continue exhaling rotate to the front and take position no.2, as above.

7. Inhaling, rotate to the right and take position no.5 above.

8. Continue inhaling, rotate backwards, and take the&nbspposition&nbspno.4 above.

9. Exhaling further rotate to the left and attain the position no. 3 above.

10. Continue exhaling and rotate to the front and attain the position no. 2 above.

11. Inhaling raise the waist and attain the position no. 1 above.

12. Exhaling bring the hands down to the normal position.

Preparatory Movement 7

1. Bring both the hands on the waist.

2. Bend the neck forward as much as possible. The chin should get fixed into the pit below the Adam's Apple.

3. Straighten the neck.

4. Bend the neck backward so much that its front side feels the strain.

5. Straighten the neck.

6. Bend the neck on the left shoulder creating pressure on the right side.

7. Straighten the neck.

8. Bend the neck on the right shoulder creating pressure on the left side.

9. Straighten the neck.

10. Bring both the hands down and come to the initial
position.

Preparatory Movement 8

1. Keep both the hands on the waist.

2. Bend the neck forward at ease.
 3. Rotate the neck round to the left and have the position No.6 of Preparatory Movement type 7.

4. Rotate the neck further to the back and have the position No.4 of Preparatory Movement type 7.

5. Then rotate the neck to the right and bring it on the right shoulder (Position No. 8 of Preparatory Movement type 7).

6. Rotate the neck down to the front (Position No.2 above).

7. Now start rotating the neck to the right as in Position No.5 above.

8. Rotate the neck further to the back as in Position No.4 above.

9. Then rotate the neck to the left and keep it on the left shoulder as in Position No.3 above.

10. Rotate the neck down to the front as in Position No.2 above.

11. Straighten the neck.

12. Bring both the hands down and come to the initial position.

Preparatory Movement 9

1. In preposition, inhaling raise both the hands up above the head as in the position no. 1 in Preparatory
Movement 1 .
2. Then exhaling slowly bend forward in the waist and try to&nbsptouch the fingers to the ground as in the
position no. 2 in&nbspPreparatory Movement 1, then bring palms together and&nbspkeep knees straight.

3. Inhaling rotate to the left in the waist and try to attain position no. 2 Preparatory Movement 5.

4. Continue inhaling and rotate backwards as in the position 4 in Preparatory Movement 4.

5. Exhaling further rotate to the right in the same bent position.

6. Continue exhaling rotate to the front and take position no.2 as above.

7. Inhaling, rotate to the right and take position no.5 above.

8. Continue inhaling, rotate backwards, and take the position&nbspno.4 above.

9. Exhaling further rotate to the left and attain the position no. 3 above.

10. Continue exhaling and rotate to the front and attain the position no. 2 above.
 11. Inhaling raise the waist and arms stretched above your head.

12. Exhaling bring the hands down to the normal position.

Preparatory Movement 10

1. In preposition , inhaling raise both the heels, then hands&nbspfrom front to the shoulder level, keep them
parallel to&nbspthe ground.
2. Then exhaling slowly start bending down in the knees, sit&nbspon the toes, try to maintain the balance
with the stretched arms.

3. Inhaling raise your body and take position as in 1.

4. Exhaling bring the arms back to the normal preposition.

Preparatory Movement 11

1. Bend the left hand in the elbow and raise it to the level of 90 degree angle. The arms and the elbows be
kept close to the body.
2. Catch the wrist of the left hand by the right hand lightly.

3. Close the fingers of the left hand and rotate the wrist slowly from left to right anticlockwise and complete
the cycle.

4. Then rotate the wrist of the left hand from right to left clockwise and complete the cycle.
 5. Bring the right hand down.

6. Bring the left hand down and take the initial position. Now take up the right hand and repeat the above
mentioned process.

Preparatory Movement 12

1. Bend the left leg in the knee and raise it to the level of 90 degree angle.
2. Hold the thigh of the left leg with both the hands and be stable.

3. Now rotate the foot of the left leg in the ankle from left to right anticlockwise and complete the cycle.

4. Then rotate the same foot from the right to left clockwise and complete the cycle.

5. Bring both the hands to their places.

6. Bring the left leg to its place. Now take up the right leg and repeat through the above mentioned process.
Sun Salutation - Surya Namaskar

Yoga Exercise (Please Do not Practice Without Expert Guidance)

Surya Namaskar:

It is considered as the best exercise for human body. Surya Namaskar consists of important Yogasanas and
Pranayama. The Pranayama and thus its advantages are skillfully incorporated in Surya Namaskar. The Mantras (Bija
Mantras), which are chanted before practicing, are also very useful.
In all this Surya Namaskar is an appreciated exercise among people of all ages from kids to old age people.Surya
Namaskar or Sun Salutation is the best way to burn the calories and reduce weight. It is often recommended for
obesity.

In all one Namaskar includes 10 different positions, they are :

Position Description Diagram / Position Graphic Breathing
Position 1:

Inhale and maintain the position as shown in figure in standing

position with hands joined together near chest, feet together
and toes touching each other.
INHALE

Position 2:

Exhale and bend forward in the waist till palms touch the
ground in line with the toes. Don't bend knees while
performing. At first you may find it difficult to attain the ideal
position but try to bend as much as possible without bending in
knees.

Dos

- While exhaling bend forward in the waist

- Palms touching the ground, fingers pointing forward, thumbs EXHALE
at 90 degree angle
- Legs straight
- Try to touch the forehead to the knees
- Relax the neck

Donts
- Do not bend the knees.
- Do not keep the neck tense.
Position 3:

Inhale and take the left leg back with left toes on the floor, press
the waist downwards and raise the neck, stretch the chest
forward and push shoulders backwards. Keep the right leg and
both the hands in the same position. Keep the right leg folded.

Dos
- Take the left leg backwards and touch the knee to the floor,
keeping the toes erect.
- The knee of the right leg will be bent INHALE
- The knee of the left leg should touch the ground
- Drop the waist/ hips towards the floor
- Gaze is upwards, both arms are straight

Donts
- Do not bend the neck forward.
- Do not bend the elbows.
Position 4:

Hold the breath and raise the knee of left leg. Take the right leg
backwards and keep it close to the left leg. Straighten both the
legs and both hands. Keep the neck straight and site fixed. Keep
both the toes erect. Take care that the neck, spine, thighs and
the feet are in a straight line.

Dos
- Take the right leg back and place it beside the left leg, keeping
the toes erect
- Keep the body in one straight line plank position HOLD THE
- Keep the arms straight BREATH
- Gaze forward

Donts
- Do not bend the arms
- Do not look towards the floor
- Do not drop the hips/waist towards the floor
- Do not stick the buttocks into the air
- Do not bend the knees
Position 5:

Exhaling bend both the hands in elbows and touch forehead on

the ground, touch the knees on the ground, keep both the
elbows close to chest. The forehead, chest, both the palms,
both the toes, knees should touch the ground and rest of the
body not touching the floor. Since only eight parts rest on the
ground , it is called ' Ashtanga' position.

Dos
- Bring the body towards the floor placing the 8 parts on the
floor: Toes, knees, chest, palms, and forehead
- Keep the hands close to the body, next to the shoulders
- Keep the elbows pointed to the sky and close in to the body EXHALE

Donts
- Do not touch the thighs, hips, waist or abdomen to the floor
- Do not touch the chin to the floor
- Do not let the elbows fall away from the body

Position 6:

Inhale and straighten the elbows, stretch the shoulders

upwards, press the waist downwards but dont bend the arms.
Keep the knees and toes on the floor. Push the neck backwards
and site upwards.

Dos
- Push the upper body upwards so that the arms are straight
- Keep the fingers pointed forwards, palms on the ground,
thumbs at 90 degree angle
- Open the chest, pull the shoulders downwards
- Drop the head and neck backwards and gaze upwards towards INHALE
the sky
- Keep the heels, legs and knees together
- Keep the toes erect

Donts
- Do not let the legs or heels be apart
- Do not bend the elbows
- Do not hunch the shoulders towards the ears
Position 7:

Hold the breath, bend the neck downwards and press the chin
in the throat, push the body backwards and touch the heels on
the ground, raise the waist upwards, do not move the palms on
the floor.

Dos
- Push the body upward so the buttocks and waist are raised
into the air, leaving the body in an Inverted V position HOLD THE
- Take the head and chin towards the chest BREATH
- Try to touch the heels to the floor

Donts
- Do not bend the legs in the knees
- Do not bend the arms

Position 8:

Hold the breath as in position 7, bring the right leg in the front
and place it in between the hands like in position 3 but instead
of left leg in the front here take right leg and place left leg in the
back with left knee and toes on the ground.

Dos
- Take the right leg forward and place it between the hands
- The knee of the right leg will be bent
- The knee of the left leg should touch the ground HOLD THE
- Drop the waist/ hips towards the floor BREATH
- Gaze is upwards, both arms are straight

Donts
- Do not bend the neck forward.
- Do not bend the elbows.
Position 9:

Exhale and bring the left leg forwards as in the position 2 and
place it in between both the arms.

Dos
- Take the left leg forward and place it beside the right
- Palms touching the ground, fingers pointing forward, thumbs
at 90 degree angle
- Legs straight
- Try to touch the forehead to the knees EXHALE
- Relax the neck

Donts
- Do not bend the knees.
- Do not keep the neck tense.

Position 10:

Inhaling start getting up and attain the position as in position 1.

INHALE