May 28, 2012 Light Yogic Exercises

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

http://media.photobucket.com/image/nature/bsbermz101/nature.jpg

Light Yogic Exercises

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

Techniques• Pranayama• Shavasan

http://www.applesandpeanutbutter.net/wp-content/uploads/2010/01/20100127-Lifestyle-changes-to

-help-boost-your-immunity-POSTED.jpg

http://myhealthguardian.com/wp-content/uploads/2009/09/stamina.jpg

www.nhlbi.nih.gov/health/public/lung/copd/images/photos/man-stretching.jpg

www.indianetzone.com/photos_gallery/15/morning-walk_11254.jpg

Usha Paan

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

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

http://talk2thedoc.com/sitebuildercontent/sitebuilderpictures/DrinkingWater.gif

Usha Paan

Immediately after you leave the bed in the morning

Before brushing your teeth

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

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

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

http://www.stretchmarksreport.com/uploads/editor/drinking_water.jpg

Sit down in squatting position / On the Chair

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

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

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

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

Usha Paan

http://www.applesandpeanutbutter.net/wp-content/uploads/2010/01/20100127-Lifestyle-changes-to-help-boost-your

-immunity-POSTED.jpg

Regular practice has shown promising results in:

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

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

Benefits of Usha Paan

Morning / Evening Walk

http://www.artbible.net/3JC/-Joh-08,12_Light_of_the_world_Lumiere_du_monde/21%20NATURE%20SOLEIL%20VENT.jpg

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

Morning / Evening WalkCalled the BEST EXERCISE

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

15/morning-walk_11254.jpg

Method• Must do deep breathing

during walking Procedure (7:4:7)

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

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

15/morning-walk_11254.jpg

Benefits• External/Internal cleansing• Better mental health

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

heart blood purification• Less pressure on heart

people of all ages can do it

www.indianetzone.com/photos_gallery/15/morning-walk_11254.jpg

Joint Loosening Series

http://www.waterfall-wallpapers.com/bulkupload/Waterfall/Waterfall/Waterfall%20110.jpg

Starting position• Sit with legs (together)

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

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

be straight

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

Pawan Muktasan – Part 1)

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

For Legs

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

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

5 Times Each

cdn-upimages.exercise.com/video-library/thumbnail/seated-ankle-rotation-stretch_-_step_2.max.v1.png

For Legs

1.bp.blogspot.com/_F0wUg9dMFLc/SFZ0wxo9yDI/AAAAAAAAADA/XGxAx1tpDO8/s400/ankle%2Brotation.JPG

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

5 Times Each

For Legs

cms.mumbaimirror.com/portalfiles/7/6/201002/Image/titali_asana_pic.gif

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

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

5 Times Each

For Hands

images.google.com search - fingertips press

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

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

For Hands

Inhale

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

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

5 Times Each

For Neck

pubs.ext.vt.edu/442/442-083/L_IMG_neck.JPG

Exhale

Sookshma Yogic Kriyas

Back straight, neck straight, eyes closed

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

inhaling Return to normal position

while exhaling

For Forehead

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

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

http://www.ehealthyland.com/wp-content/uploads/2009/11/deep-breathing-pranayama-yoga.jpg

Back straight, neck straight

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

For Eyes

www.chikung-unlimited.com/images/EyeExercisesRL.gif

3.bp.blogspot.com/_Zs9nNlwuDUI/SLPGCatMehI/AAAAAAAACGo/BrmEHnp9xnI/s400/Palming.jpg

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

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

internal voice)

www.transgender.org/rtc/rtnews/eva_step2.jpg

For Ears

www.chinadaily.com.cn/citylife/att/site1/20070327/xin_540304271105870514320.jpg

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

cord)5. Massage face & neck

For Mouth, Teeth & Larynx

3 Times Each

images.google.com search – teeth clenched

Breathe In

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

Abdomen1. Agnisar kriya

For Chest & Abdomen

3 Times Each

static-p4.fotolia.com/jpg/00/13/23/43/400_F_13234344_GzbzcffRPsLQZHOOwwk2zMHD30DSmuas.jpg

Waist1. Rotate waist clockwise &

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

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

2.bp.blogspot.com/_pPhLSFguMp8/TAmAg4MPrMI/AAAAAAAAOyw/NU5ClZX2SQg/s1600/Ardha_padahastasana2.jpg

For Waist & Legs

3 Times Each

Simple Breathing Techniques

http://sp.life123.com/bm.pix/breathing-exercises.s600x600.jpg

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

Six Minute Breathing Exercise

8 Times Each

Inhaling

Exhaling

www.lifeandibd.org/images/abdominal_full_deep_breathing.jpg

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

6. Bandh Breathing

Six Minute Breathing Exercise

3 Times Each

www.indianetzone.com/photos_gallery/29/Pranayama_11562.jpg

Pranayama

yoga-connection.com/blog/wp-content/uploads/2011/03/Benefits-of-Pranayama.jpg

Anulom Vilom Pranayama

(1 cycle)

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

Ratio – 1:1:2

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

3.bp.blogspot.com/_SFZB8zJHFBY/TQusQ3ycJjI/AAAAAAAAAEU/i_YLV_MB6lA/s1600/Surya+Bheda+Pranayama.gif

3.bp.blogspot.com/_dvdft052fS4/SM3qmO9_nrI/AAAAAAAAACI/8lIIciemMfc/s320/Mrigi+Mudra+Pranayama.jpg

Repeat 5 Times

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

Bhramari Pranayama

(1 cycle)

• Close your eyes • Close your ears with the help

of index fingers• Inhale deeply• Exhale slowly with humming

sound• Feel vibrations in head region

findmeacure.com/wp-content/uploads/2006/12/yoga-1.jpg

Repeat 5 Times

Shavasan

www.yogastudy.org/images/Shavasana-yoga-posture.jpg

Benefits• Relaxes entire psycho-

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

especially: High Blood Pressure Insomnia

upload.wikimedia.org/wikipedia/commons/thumb/9/9f/Shavasana.jpg/300px-Shavasana.jpg

Shavasan

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

Reference Books

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

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

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

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

Reference Books

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

Reference Report

Websites

nature-reserve-screensaver.smartcode.com/images/sshots/nature_reserve_screensaver_27016.jpeg

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

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

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

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

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

Websites

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

May 28, 2012 Light Yogic Exercises

Documents

Yogic Perspective on Canceriumab.club/assets/files/papers/Yoga/2017 Yogic... · 2020. 12. 16. · Ayogic perspective oncancer is presented. The yogic perspective explains that we

EFFECT OF YOGIC PRACTICES ON

Exercises Light-Matter Interaction 2012 - Atomic physics · 2012-01-15 · 1 Exercises Light-Matter Interaction 2012 Repetition Quantum Mechanics / Atomic Physics 1.We consider a

YOGIC PERSPECTIVES ON MENTAL HEALTH

Makanan puasa dan yogic treatment

Yogic Diffusion The Effects Of Yogic Practice And

Physics Form 4 Chapter 5 Light Exercises

Yogic Nutrition 101A (Erli)

YOGIC SUKSMA VYAYAMA

EFFECTIVENESS OF YOGIC AND PSYCHO NEUROBIC EXERCISES …

Untitled-1 [] · Neck and Spinal exercises: The simple exercises of neck movements facilitate the practice of further range of Yogic techniques by loosening the joints and relax the

YOGIC SADHAN - Sri Aurobindo

Yogic Diet

Yogic dimension & self dynamics

PHENOMENOLOGICAL REDUCTION AND YOGIC MEDITATION

Exercises - Freeyvonet.florent.free.fr/SERVEUR/COURS CATIA/CATIA Product Synthes… · CATIA V5 Training Exercises Version 5 Release 19 ... Knowledge Advisor Added Exercises 30 Light

YOGIC SUKSMA VYAYAMA Dhirendra Brahmacharya

Yogic Philosophy of Saints

‘warranted religion: answering objections to Alvin ... Web viewThere have been however, ... Hinduism, at any period in its ... “Yogic exercises of intensive concentration are the

Yogasana (Yogic poses), Pranayam (Yogic Breathing