AASANS(Pawan muktasan,padmasan,Sarvangasan)

--( PADMASAN)-(PAWANMUKTASAN)-(SARVANGASAN)--

PADMASAN

Procedure

• Sit down in Dandasan and place the right foot on the left thigh.

• Similarly, place the left foot on the right thigh.

• The spine should be kept straight.

• As per convenience, one may place the left foot first on the right thigh and then the right foot on the left thigh.

• Keep the right palm above the left palm and place them on the lap.

• Focus the mind on the front portion of the nose or any other point to meditate with concentration.

• In the beginning do it for 1 - 2 minutes and then gradually increase the duration

Benefits

• This is the best asana for meditation. It is helpful in concentration of the mind and upward movement of the prana.
  
  



• It strengthens the digestive system and is also beneficial in wind related problems.

PAWANMUKTASAN

Procedure

• Lie down straight and rest the right knee on the chest.

• Interlock both the hands and keep them on the knee.

• While exhaling press the knee on the chest.

• Lift the head such that the nose touches the knee.

• Holding the breath, remain in this position for about 10 to 30 seconds. Now straighten the leg. Repeat it 2-4 times.

• In the same way perform with the other leg. In the end, practice this asana with both the legs together.

• This completes one cycle. Repeat this cycle 3-4 times.

• Hold both the legs and massage the back by rolling forward, backward and sideways.

Benefits

• 
  
  It is extremely beneficial for gas related problems of the stomach, thus justifying its name.
  
  



• 
  
  It is useful in scanty/painful menstruation and uterus related diseases.
  
  



• 
  
  It is beneficial in acidity, heart disease, gout and backache.
  
  



• 
  
  It reduces excess fat on the stomach.
  
  



• 
  
  If there is severe pain in the back, then do not lift the head at all. Press only the legs on the chest. In this way slip disc, sciatica and backache are sufficiently benefited.

SARVANGASAN

Procedure

• Lie down straight on your back.

• Keep the feet together, place the hands along the body with the palms touching the ground.

• Inhale and raise the legs slowly upwards to 30 degrees, then 60 degrees and finally 90 degrees.

• Take the help of your hands while lifting the legs.

• If the legs cannot be kept straight at 90 degrees take them ahead to 120 degrees with the hands supporting the back.

• The elbows should rest on the ground and the toes joined and straight.

• Keep the eyes closed or gaze fixed on the toes. Starting with about 2 minutes, the duration can be extended slowly up to half an hour.

• Bend the legs slightly backwards before returning to the normal position.

• Remove both the hands from the back and place them straight on the ground.

• Now regain the original position slowly in the reverse order, while keeping the palms pressed on the floor. Take rest in Savasana for approximately the same time as used for Sarvangasana.

• The reverse /complimentary of this asana is Matsyasana.

• Therefore, performing Matsyasana before Savasana is more beneficial.

Benefits

• It activates and rejuvenates the thyroid gland.

• Therefore, diseases like obesity, weakness, tiredness and insufficient increase in height, etc. are taken care of. It strengthens the adrenal glands, testicles and ovaries.

• But the specialty of this asana is that those for whom Sirsasana is forbidden, even they can do this asana.

• It is beneficial for 2-3 stages of asthma also because the shoulders become stable in this asana.

• Respiration of the abdominal area also takes place.

• abdominal muscles are exercised and the diaphragm gets toned due to participation in inhaling and exhaling process.

• Thyroid gland and pituitary gland are activated resulting in height increase.

AASANS(KANDHARASAN,MANDUKASAN,KARNA PIDASAN)

------(MANDUKASAN)----- (KADHARASAN)----- (KAARNAPIDASAN)-------

KANDHARASAN

Procedure

• Lie down straight, fold the knees and keep the legs near the hips.





• Hold the upper portion of the ankle with the hands.





• Inhale and raise the back and hips. The shoulders and heels should rest on the ground.





• Stay in this position for 15-20 seconds.





• While coming down exhale and slowly rest the back on the floor. Repeat this 3 to 4 times.

Benefits

• It is the best asana to keep the navel in its central position. It is useful for stomachache and backache.





• It is especially beneficial for uterus. It cures infertility, menstrual disorder, white discharge,





• leeding and sex related problems in males.

MANDUKASAN

Procedure

• Sitting in Vajrasana posture close the fists of both the hands. While clinching the fists press the thumb inside with the fingers.





• While pressing the navel with both the fists, exhale and bend forward. Keep looking straight.





• Stay in this position for some time and then come back to Vajrasana posture. Repeat this position 3 to 4 times.

Benefits

• It activates the pancreas. As a result, there is in quantity of Insulin produced in the body.





• As such is beneficial in curing diabetes.





• It is beneficial in stomach problems.





• It is beneficial for the heart.

KARNA PIDASAN

Procedure

• Like Halasana, rest the legs at the back of the head and bend both the knees so as to be touching the ears. The remaining method is similar to Halasana

Benefits

• All the benefits are similar to Halasana .





• It is especially beneficial for ear problems, and hence the name Karna-pidasana..

AASANS(Padmasan,Sparsasan,Naukasan,Halasan)

--------------------(HALASAN)-------------(NAUKASAN)-----------

Aasans Procedure and Benefits

admasana

Procedure

• Sit in Padmasana and hold the thumb of the left foot by brining the left hand from the backside.



• Similarly, hold the thumb of the right foot by bringing the right hand from behind.
  The spine and back should be kept straight.



• Close the eyes and try to concentrate your mind.

s

• It develops the chest of males and females and makes it attractive.



• it is beneficial for hands, shoulders and the entire back.

Padangustha- Sparsasana

Procedure

• Lie down straight and bend the right leg and hold the toe with interlocked fingers of both hands, while exhaling, pull the toe and lift the head such that the nose touches the thumb of the foot.



• Repeat this with the right leg and then with both feet together.

Benefits

• This is an important exercise to set right the navel.



• This automatically takes care of gas formation, stomach pain, constipation, dysentery, weakness and laziness.



• It is beneficial for pancreas, stomach and intestines.

Durgha Naukasana

Procedure

• Lie down in Savasana and straighten both the hands while taking them to the back of the head together.



• Inhale, slowly raise the legs, head and hands at least one foot above the ground level keeping the hips and the lower portion of the back touching the ground. Keep looking at the chest.



• While coming down, exhale and slowly rest the hands, legs and head on the floor.

Benefits

• It is beneficial for the stomach and back just like Naukasana.



• It is the best asana to strengthen the heart. It is thus also called Hrdaya stambhasana.
  Except for the period during pregnancy, females should do this exercise regularly.



• This gives good shape to the body and makes them active.

Halasana

Procedure

• Lie down straight on your back, inhale and slowly lift the legs.



• First 30 degrees up, then 60 degrees and finally 90 degrees up and then take the legs to the back of the head by lifting the back, while exhaling.



• Rest the toes on the floor behind the head and breath normally. In the beginning the hands can be used to support the back for comfort.



• At the completion stage keep the hands on the floor and stay in this position for 30 seconds.



• While returning, repeat the same process by keeping the hands pressed on the floor and keeping the knees straight, while the heels touch the floor.

Benefits

• The spine is rendered healthy and flexible and the back muscles get extended and disease free.



• It activates the thyroid glands and removes obesity, stunted growth in height and weakness, etc.



• It is beneficial in dyspepsia, weak digestion, gas formation, constipation, spleen and liver enlargement and heart disease.



• It activates the pancreas and cures diabetes.



• It is beneficial in painful menstruation and gynecological problems.
  

YOGA

Some rules for 'AASAN'

There are 15 Rules as explained by yog Guru 'Swami Ramdev Maharaj ji'

Time

• Asana may be done both in the morning and evening.

• If one cannot do them at both the times, then morning time is better.

• asana can be done in the morning after performing daily chores, on an empty stomach, or in the evening, 5-6 hours after lunch.

• If there is a problem of constipation then one should drink water kept in a copper or silver utensil, in the morning, and take a stroll.

• If it is a case of severe constipation, one should take Triphala powder with warm water before going to bed.

Place

• A clean, calm and secluded place is the best for performing Asanas.

• Adequate amount of oxygen is available in open spaces and near the trees, which is good for health.

• If Asanas and pranayama are being performed at home, a lamp (diya) or guggulu should be lit to fill the air with aroma.

Duration

• It is appropriate to spread a soft mat or blanket on the ground.

• Do not do Asanas directly on the floor/earth. Perform all the Asanas according to your stamina.

• Complete practice of the asanas takes about one hour, medium practice about 30 minutes and brief practice in about 15 minutes.

• Every person should preferably do these exercises for at least half an hour, daily.

Clothes

• clothes should be minimum and comfortable.
  

• Males can wear half-pants/shorts and a vest. Ladies can wear salwar, blouse, etc

Age

• Practice should be according to ones own capacity, physical strength, age and with a happy and enthusiastic disposition and full concentration of the mind. Only then can the person achieve the benefits of Yog.

• Weak and old people should not practice too much of Asanas and pranayam.

• Children above the age of 10 can do all the exercises.

• Pregnant ladies should not attempt difficult exercises.

• They should only undertake deep breathing and pranayam slowly, chanting Gayatri-mantra and other sacred mantras while meditating.

Food

• Food should be taken at least half an hour after performing of Asanas.

• Food should be simple.

• Consumption of fried and spicy food leads to stomach disorder.

• Consumption of tea once destroys around 50 cells of liver and other delicate glands.

• You can yourself imagine the harmful effects of tea consumption.

• Tea consumption has an addictive effect, which makes it habit forming.

• It affects the digestive system causing acidity, gas, constipation and several other problems.

• Tea and allopathic Ayuvedic Products are the two main factors causing deformation of the liver.

Precaution

• Asanas and pranayama can be done in all situations.

• They enable healthy people become healthier.

• Such a person does not fall sick, whereas an unhealthy person will become alright.

• There are a few Asanas which a sick person should not perform or those who have discharge from ears, who have redness in eyes, who have a weak nervous system and heart, should not perform Sirsasan.

• Weak hearted people should not perform heavy exercises like full Salabhasana and Dhanurasana.

• Persons suffering from hernia should not do Asanas that put pressure on the lower part of the body, below the navel.

• Patients of high blood pressure should not do Sirsasan and women should not perform exercises during the 4-5 days of menstrual period.

• Those who have pain in the neck and back should not do exercises, which require bending forward.

Sight

• Asanas done with eyes closed, help increase concentration of the mind, and thus help in eliminating stress and instability of the mind.

• Normally Asanas and pranayam can also be performed with eyes kept open.

sequence

• Some Asanas are performed on one side only.

• If an Asanas is performed in one direction then it should be repeated in the opposite direction also.

• In addition, decide the order in which the Asanas should be done so that performing the succeeding asana provides exercise of the muscles and joints in the opposite direction also.

• The beginners will experience pain in the muscles and joints during the first 2-4 days, however they should continue to practice. The pain will subside by itself.

• Whenever you get up after doing the Asanas in the lying position, you should turn leftwards while getting up. At the end of practice, Savasana should be done for 8-10 minutes so that the body parts are relaxed.

Inhale- Exhale Rule

• While doing Asanas, it is a common rule to exhale while bending forward and inhale while moving backwards.

• Breathing should take place through nose only, not through mouth, as the air inhaled through nose gets filtered automatically.

Rest

• Whenever one feels tired while doing asanas, one should perform Savasana Makarasna to provide rest to the body.

• When tired, one may take rest in between also.

Yam- Niyam

• Yog practitioners must follow the principles of Yam-Niyam with full commitment. Without them nobody can become a Yogi.

Temperature of body

• If the person is ill or the environmental temperature is high, which rises further while doing the Yog-practice, then inhale through left nostril and exhale through the right nostril repeatedly, to bring the temperature back to normal.

cleaning of stomach

• If the bowels are not regular or there is a problem of constipation or indigestion, take harad or Triphala etc., before going to bed, for a few days in the beginning.

• If the bowels are not clear, one may face problems relating to eyes, mouth, head or weakness in the nervous system.

Note:

• Any person who has fractured his bone(s) any time previously, he/she should never undertake difficult asanas, otherwise the concerned bone(s) may be damaged again at the same place.

Pranayama (Procedures & Benefits )

(anulom vilom)


Bhastrika Pranayam

Procedure

• Sit in a comfortable Asana. Breathe in through both the nostrils forcefully, till the lungs are full and diaphragm is stretched.

• Then breathe out forcefully also, but see that the abdominal cavity does not blow up due to the air breathed in.

• Depending upon the capacity and health of an individual, this Pranayama can be done in three variable speeds viz. slow speed, moderate speed and at high speed.

Benefits

• Diseases like cold, cough, allergy, asthma, respiratory diseases of all kinds, are cured. Lungs become strong and due to the heart and head getting adequate quantity of pure and fresh air, health is improved.

• Diseases of the throat like thyroid, tonsils and other ailments of throat are cured.

• Stabilizes Prana and calms mind, and helps the upward journey

Notes

• Those suffering from high blood pressure or from any heart disease should not do this Pranayama.

• While breathing in the abdominal area should not blow up. You have to fill the air in the chest area

• One must do this Pranayama for the duration of three to five minutes every day.

Kapal bhati Pranayam

Procedure

• ‘Kapal’ means forehead and ‘Bhati’ means light.

• Hence, Kapal-Bhati refers to that exercise which makes the forehead luminous and lustrous.

• Kapal-Bhati Pranayama makes its Sadhak’s head luminous.

• in Kapal-Bhati more attention is to be given to the act of forceful Recak.

• In Kapal-Bhati, the Puraka(breath in) is to be done with normal, usual force but the Recak(breath out) has to be done with as much of force as is at your command.

• In doing so, the abdominal area, also makes inward and outward movements and considerable force is applied to the Manipura,Svadhisthana and Muladhara Chakra. This Pranayama should easily be done for five minutes.

• In short, breathe in normally and breathe out forcefully, so as to influence the organs of the abdominal area.

• Persons suffering from acute and chronic diseases must practice if for 15 minutes or more as per the capability.

Benefits

• Face become Lustrous and attractive.
  
  
• Diseases related to Kapha like asthma, respiratory troubles, allergies, sinus, etc. are cured.
  
  
• Diseases of heart, lungs and brain get cured.
  
  
• Obesity, diabetes, flatulence, constipation, acidity and diseases pertaining to kidneys and prostate glands etc. are cured.
  
  
• If done regularly for five minutes daily, it relieves constipation, Blood sugar becomes normal and weight in the abdominal region reduces considerably. Blockages in the arteries are also cleared.
  
  
• Peace and stability of mind are achieved. No negative thoughts occur. Troubles like depression are cured.
  
  
• Chakras are purified and ¡¡chakras from Muladhar-Chakra to Sahsrar Chakra are filled with pious Cosmic Energy.
  
  
• Organs in the abdominal cavity viz. stomach, pancreas, liver, spleen, intestine, prostrate and kidney function more efficiently and develop immunity towards diseases. This is the best exercise; benefits accrued by this cannot be obtained by several other asanas. It strengthens the intestines and improves digestion.

Notes

• While doing this Pranayama think that while exhaling you are throwing all the diseases out of your body.

• Do this Pranayama at the start for a period of three minutes and gradually increase it to five minutes.

• Initially, if you feel tired in between, take rest for a while and resume.

• After practice of about two months, you will be able to perform this Pranayama for five minutes at a stretch without any fatigue.

• In the beginning, you may feel a little pain in the back or abdomen. But this will disappear after some practice. So do not give up.

Anulom vilom Pranayam

Procedure

• To be done by closing the nostrils one after another, close the right nostril by the right hand thumb, and likewise close the left nostril by the 2nd and 3rd fingers (Madhyama and Anamika) fingers keep the palm of the hand in front just above the Nose.

• Prana breathed in through left nostril represents energy of the moon, which symbolizes peace, and has a cooling effect.

• Hence for purification of Nadis, beginning of this Pranayama has to be made by the left nostril.

• Close the right side nostril with the right hand thumb. Inhale slowly through the left nostril till the lungs are filled.

• Then close the left nostril with the second and third fingers.

• Open the right nostril and exhale through it. Repeat this exercise slowly in the beginning, and with practice, increase the speed.

• When you are able to practice this exercise for a long time, inhale with as much force as is possible for you, then exhale also forcefully.

• This practice of inhalation and exhalation alternatively through the right and left nostril, as indicated above with force, should be done for 3 minutes.

• If you feel tired, rest for sometimes and resume. Regular practice will enable you to do this Pranayama for 10 minutes.

Benefits

• Regular practice of this Pranayama has the capacity of cleansing all your innumerable Nadis, which makes the body healthy lustrous and strong.
  
  
  Diseases pertaining to urinary and reproductive organs are cured. Besides, regular practice of this Pranayama also cures diseases like cold, cataract, sinus, etc. which have reached a chronic stage.
  

• Blockages in the arteries of the heart are removed and the arteries become clean, making the circulation unimpeded. If this Pranayama is practiced for 3 or 4 months regularly, 30 to 40% of blockages in the arteries are dissolved and removed, preventing the phenomenon of heart attack.
  
  
• Pathogenic cholesterol, triglycerides, H.D.L. and L.D.L. also get controlled, making the arterial channels clear for effective and unimpeded flow of blood in the heart.
  
  
• Negative thinking is replaced by positive approach to life. It increases enthusiasm and spirit, the Sadhak becomes fearless and feels blissful.

Bhramari Pranayam

Procedure

• Breathe in till your lungs are full of air.

• Close your ears with both the thumbs and eyes with the middle fingers of your hands on respective sides with little pressure.

• Press forehead with both the index fingers lightly.

• Close both the eyes.

• Then press eyes and nose bridge from the sides with the remaining fingers.

• your mind on Ajna Chakra (between eye-brows) .

• Close your mouth.

• Begin slowly exhaling, making humming sound of a bee, while reciting “OM” mentally.

• Repeat the exercise 11 to 21 times according to your capacity.

Benefits

• With the practice of this Pranayama the mind becomes steady.

• It is beneficial in conditions like mental tension, agitation, high blood pressure, heart disease etc.
  

• it is also useful for meditation.

Benefits of Pranayama

Benefits of Pranayama

• ll 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.

Rules for Pranayam

Some rules for Pranayam

• Select a clean and peaceful place for doing Pranayama.
  
  
• As there is a lot of pollution in the cities, some kind of incense can be lit like Guggulu and purified butter, to create a clean environment at that place, igniting a lamp with purified butter only, can also serve the purpose.
  
  
• Sit either in any of the Asanas, viz. Padmasana, Sidhasana or Vajrasana, which ever you find convenient. The sheet or cloth (cotton or wool etc.) on which you sit must be a non-conductor of electricity.
  
  
• Breathe only through the nose, because by doing so the air which you take in, is filtered.
  

• During daytime when you are not sitting for the performance of Pranayama make it a habit to do respire only through nose and not through mouth. Nasal respiration keeps the temperature of the Nadis (Vessels) –'Ida',Pingala and 'susmana' even. It also prevents foreign and harmful objects from getting into lungs.

• 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.

• Keep your mind calm and composed. However, Pranayama can also calm down the disturbed mind and keep one happy.

• 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 cow’s 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.
  
  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 .

Basic of Pranayama

Six Steps for Healthy life

The basic of Pranayama & Yoga

• The philosophy of Yoga is centred around achieving complete harmony between our body and mind through special exercise , breathing and meditation.

• The aim of Yoga is to live a healthy living and attain self-enlightenment.

• Yoga means to yoke (to unite) with the source of our Being. In Yoga through practices of holding a variety of body positions or asanas, and the centering of the mind and breath in a meditative way, the practitioner increases body awareness, posture, flexibility of body and mind and calmness of spirit.
• To achieve this an individual has to gain complete control over 'prana' . Prana is the subtle force , the essence which pervades all life . The objective of Pranayama is to attain complete control of the Prana .It is the breathing process or the control of the motion of inhalation, exhalation and the retention of vital energy.

Baba Ramdev Maharaj ji a Yoga and Ayurved master, who has become very popular in India as well in whole world

He established Divya yoga mandir trust in 1995 in Haridwar and began activities in health and spiritual pursuits and has cured many incurable diseases since then.

He is responsible for a revolution in Yoga and health.


A few of Pranayama exercises that Swami Ramdev recommends for everyday practice are :

1. Bhastrika Pranayama
2. Kapal bhati Pranayama
3. Anulom Vilom Pranayam
4. Baharya Pranayama
5. Bhramri Pranayama
6. Udgeet Pranayama

And above are the six steps for the healthy life

• He also gave seven mundras for different purposes.

• He cured so many people from cancer and many more incurable diseases