Yoga for Diabetes

Ways to Make Ourselves Physically,

Mentally and Spiritualily Strong
WAYS TO MAKE OURSELVES PHYSICALLY MENTALLY AND SPIRITUALLY STRONG :
To become strong at physical level :

Eat healthy food and drink 8-10 glasses of water every day.
Exercise regularly 30-40 minutes every day.

Good sleep 8-10 hours a day.

Avoid cigarettes, alcohol, drug etc.

At mental level :
Stress free routine. Learn to deal with stress.
Self - confidence. Trust yourself.

Contentment, enjoy every moments of the life with positive attitude.

Balance between work and rest. Give some time for recreations.

Take a break to visit places and enjoy nature.

Be an extrovert and always think positively.

At spiritual level :
Prayer.
Yoga and pranayama.

Meditation

Spend some leisure time for charity work.

Hands In and Out Breathing

Position: Tadasana
Stretch your arms in front at the shoulder level and join the palms together.

While inhaling slowly spread the arms out to the sides so that they form a straight line
at shoulder level.

While exhaling slowly bring your palms in front of chest region and join the palms
together.

Repeat the practice five times. Synchronize the arm movements with breathing.

Relax in relaxing posture of Tadasana with legs apart. Close your eyes and mentally
feel changes in the body and breath.

This practice can be done sitting on a chair.

Practice 8 to 10 rounds.

Note :

This exercise is recommended for people who is suffering from Asthma, Menstrual
Disorder ( Heavy and Frequent Periods ) and Cancer.
Anybody can practice this exercise.

This practice will help to coordinate between breath, mind and body.

HANDS STRETCH BREATHING

Position: Tadasana
Stage I ; Horizontal

While inhaling, stretch the arms straight out in front of your body so that the arms are
at shoulder level.
At the same time twist the hands so that the palms face outwards.

Fully stretch the arms but do not strain.

While exhaling reverse the process and bring the palms back on to the chest.

Collapse the shoulders, this is one round, repeat 3-5 rounds.

Stage II : At Forehead Level

Repeat the same movements now stretching the arms in front of the fore head at tn
angle of 135 degree. Repeat 3-5 rounds.

Stage III : Vertical

Repeat the same movements, this time stretching the arms vertically above the head.
While moving up and down, the palms move close to the tip of the nose. Repeat 3-5
rounds.

Note :

Collapse the shoulders at the beginning and end of each cycle.

Focus on perfect awareness of the breathing, Exhalation should be longer than
inhalation.

It can be practiced sitting on a chair. Focus on proper synchronization of breathing

with hand movements.

Ankle Stretch Breathing

Position : Tadasana

Initial Standing Position

Fix your gaze on a point in front of the eyes. Keep the palms on front of your thighs.
While inhaling, raise your hands and heels together. Feel the stretch in the ankles.

While exhaling, slowly bring your hands and heels down.

Repeat the practice five times. Synchronize the breath with body's movements.

Relax in relaxing posture of tadasana and focus on your breath.

Tiger Stretch Breathing

Position : Dandasana

Sit in Vajrasana. Keep one arm length distance between the knees.
Lean forward and rest the palms at one arm distance from the knees.

Keep distance between the legs same as between the knees.

Arms and thighs should be perpendicular to the ground.

Back is parallel to the ground.

While inhaling, raise the head and look up.

While exhaling, lower the head downward and stretch the spine upwards.

Bring the chin closer to the chest.

Keep the arms and thighs straight and firm throughout the practice.

Practice 5 to 10 rounds.

Benefits :

Gives flexibility to neck muscles, shoulders and spine.

Stretches the abdominal muscles and improves digestion.

Contra-indications :

People with severe back problems, injury in hips and knees should avoid this posture.

Sasankasana Breathing

Position : Vajrasana

Sit straight with spine and head erect. Rest the palms on the thigh.

Slowly take your hands back, make fist of right hand and hold right wrist from the left
hand.

Relax the shoulders.

While inhaling, slowly bend backward from the root of the waist region as much as
possible.

While exhaling, slowly bend the trunk forward and rest the forehead on the floor.
Relax the shoulders.

While inhaling , come up to the sitting position.

Repeat this practice 8 to 10 rounds.

Synchronize the breathing with the body's movement.

Close the eyes and relax.

Benefits :

It tones the pelvic muscles and sciatica nerves.

Relieves constipation.

Removes tension, gives relief who has stiffness in the upper back and neck muscles.

Recommended for back pain, head ache, neck pain and menstrual disorder (Heavy
periods and Frequent periods).

Contra-indications:

People suffering from high blood pressure, slipped disc and vertigo should avoid this
practice.

Straight Leg Raise Breathing

Position : Supine Posture

Stage I : Alternate Legs

While inhaling, slowly raise the right leg as high as possible. Do not bend the knee.
Keep the left leg firmly on the ground.

While exhaling, slowly bring the right leg down to the ground.

Synchronize the breath with leg movements.

Rest the back firmly on the ground while lifting the leg up.

Repeat the practice with the left leg.

Practice 5 to 10 rounds.

Benefits :

Tones and strengthens the leg and abdomen muscles.

Improves digestion and eliminates toxins from the body.

Reduces belly fat.

Recommended for back pain, Digestive Disorders, Hypertension and Menstrual

Disorders (Frequent and Heavy periods).

Precautions :

Avoid this practice in case of neck and low back problems.

Instant Relaxation Technique ( Duration : 2

minutes )

Position : Savasana

Join the legs, heels and toes together, hands slightly away from the sides of the body.

Relax the facial muscles through out the practice.

Start tightening from the toes.

Tighten the ankle joints, calf muscles and pull up the knee caps.

Tighten the thigh muscles, squeeze the buttock muscles.

Exhale and contract the abdomen in.

Make fists, tighten the wrist joints, forearm, elbow joints and biceps and triceps.

Inhale and expand the chest region.

Tighten the shoulders, neck muscles and squeeze the facial muscles.

Tighten the whole body from the tip of the toes to the head region.

After tightening the whole body, immediately release the whole body by exhaling
through the mouth.

Keep the legs and arms apart and open the palms facing upwards.

Relax the whole body slowly.

Note :

This practice can be done sitting on a chair.

Energies the body and helps to release the stress or tension.

LOOSENING EXERCISES:

Jogging
Position : Tadasana

Place the fists of the hands on the chest.

Relax the shoulders.

Stage I : Slow Jogging

Slowly start jogging on your toes.

Practice about 20 times.

Stage II : Backward Jogging

Slightly lean forward and gradually increase the speed of jogging.

While jogging heels should touch the buttocks.

Practice 20 times at your maximum pace.

Slow down the speed gradually.

Do not stop, continue the slow jogging about 5 to 10 times.

Stage III : Forward Jogging

Slightly lean backward increase the speed of jogging.

Now raise the knees forward as high as possible to reach the chest level.

Practice about 20 times at your maximum speed.

Slow down the speed gradually.

Do not stop, continue the slow jogging about 5 to 10 times.

Stage IV : Side Jogging

Increase the speed gradually taking the heels side ways.

Along with the speed of jogging try to bring heels closer to the elbows.

Practice about 20 times at your maximum speed.

Slow down the speed gradually.

Do not stop, continue the slow jogging about 5 to 10 times.

Stage V : Mukha Dhouti to relax after jogging Practice

Bend forward, legs apart and keep the palms on the thighs, arms straight.
Inhale through the nostrils and exhale forcibly through the mouth.

Come back to standing position and relax.

This practice relieves the strain of jogging.

Benefits :

Strengthens the leg muscles, tones up the calf and thigh muscles.

Forward and Backward Bending

Position : Tadasana

Keep the legs together or apart. Slowly raise and stretch both arms straight above the
head level. Palms facing forward.
While inhaling, slightly bend backward, stretch the arms above the head, shoulders
and upper trunk backward.

While exhaling bend forward from the root of your waist region as much as possible,
swing the hands backwards.

Come up while inhaling and bend backwards. With exhalation bend forward rapidly.
Synchronize the breathing while bending forward and backwards.

Gradually increase the speed and practice 15 to 20 times.

Slow down the speed gradually, stop the practice and relax.

Benefits :

Stretches the abdominal organs and improves digestion. Strengthens arm, shoulder
muscles and tones the spinal nerves.
Removes excess of fat in the abdominal region, waist region and makes the spine
supple.

Contra-indications :

Avoid or bend forward from the root of the waist region as much as possible who has
the problem of back.

Side Bending

Position : Tadasana

Keep the legs apart about a meter.

While inhaling, stretch the arms and raise them sideways at the shoulder level.

While exhaling, bend to the right and place the right hand on the right foot or as much
as possible. Keep both arms straight.

Turn the left palm forward, look up at the left hand.

While inhaling, come back to the position.

Practice 4 to 5 times to the right and left side alternate.

Relax in Tadasana.

Benefits :

Tones the legs, arms, hips and reduces fat at the waist region.
Corrects the back stiffness and postural problems.

Contra-indications :

Avoid this exercise who are suffering from Migraine, Low or High blood pressure and
back problems.

Twisting
Position : Tadasana

Keep the legs apart about a meter.

While inhaling stretch the arms sideways and raise them straight to the shoulder level.

Legs firmly on the ground, distribute body's weight equally between the legs, twist to
the right above the waist level and keeping the right hand straight.

Simultaneously twist the neck and gaze at the tip of the fingers.

Bend the left hand at the elbow to bring the hand close to the chest.

While inhaling come back.

Practice the same movements on the left.

Increase the speed gradually to your maximum pace.

Practice 15 to 20 times.

Gradually slow down the pace, stop the practice and relax.

Benefits :

Improves appetite and digestion.

Strengthens the pelvic area and will help to reduce waistline fat.

Increases the flexibility of spine.

Contra-indications :

People with back and neck problems should not perform this exercise.

Pavanamuktasana kriya

Stage I : Leg Rotation

Position : Supine Posture

Lie down on your back.

Slowly without bending the knee, while inhaling raise the right leg up to 45 degree
position. Keep the left leg straight on the ground.

Exhale at 45 degree and while inhaling raise the right leg further up to 90 degree
position.

While inhaling, bend the right knee and bring the thigh closer to the chest.

Interlock the fingers and place the over the knee or just below the knee if possible.

Inhale deeply, raise the head and shoulder off the ground, try to keep the chin on the
right knee or closer to the right knee with the normal breathing in the position.

Rotate the left leg 5 rounds clockwise and 5 rounds anti-clockwise without bending
the knee with normal breathing.

Slowly lower the left leg to the floor.

Bring back the head to the floor, while inhaling release the interlocked fingers and
straighten the right leg to 90 degree position.

Exhale and slowly lower the right leg to 45 degree position.

Inhale deeply and while exhaling lower the right leg to the floor. With the normal
breathing relax for few seconds.

Practice the same movements on the left side.

Note :

While rotating the leg, the circular movement should be as large as possible.
Suck in the abdomen in while rotating the leg for the good effect.

While rotating the leg do not bend the knee.

If cramping is experienced in the abdominal muscles inhale deeply and relax the
whole body with exhalation.

Stage II : Rocking and Rolling

Position : Supine Posture

While inhaling raise both legs to 45 degree, take an exhalation here and while
inhaling raise the legs to 90 degree position.

Bend both the knees and try to bring the thighs closer to the chest.

Interlock the finger and clasp the hands around the knees.

Keep the chin on the knees or try to bring the chin closer to the knees.

Normal breathing in this position.

1. Rocking :

Rock the whole body forwards and backwards, practice 5 to 10 rounds.

Try to come up into the squatting position on the feet while rocking forward and while
rocking backward feel the massaging effect in the spine.

Relax for few seconds in the same position and move on to the rolling practice.

2. Rolling :

Roll the whole body to the right side, your sides of the legs and elbows should touch
the floor.
Roll the body to the left side, your sides of the legs and elbows should touch the floor.

Repeat the practice alternately to the right and left for 5 times.

Slowly stop the practice and relax for a while.

While inhaling , release the hands, lower the head to the floor and raise the both legs
to 90 degree.

While exhaling, slowly bring the legs to 45 degree position.

Inhale deeply and while exhaling slowly bring the legs down to the floor.

Relax in Savasana.

Benefits :

Massages the back, buttocks and hips.

Reduces the abdominal fat.

Strengthens the lower back muscles and loosens the spinal vertebrae.

Contra-indications :

Avoid this practice who is suffering from high blood pressure and back problems such
as sciatica and slipped disc.

Dhanurasana Swing

Position : Prone Posture

Lie down on your stomach. Legs and feet together. Hands by the sides of the body.
Bend the knees and bring the heels close to the buttocks.

Hold the ankles by the palms.

Rest the chin on the ground.

Arch the back, lifting the thighs, chest and head together.

The abdomen supports the entire body on the ground.

Do not bend the elbows and look up.

Rock the whole body forward and backward. Practice this movements 5 to 10 times.

Slowly relax the leg muscles, lower the legs, chest and head to the starting position.

Relax in prone posture with the normal breathing.

Benefits :

Reduces the fat around the stomach.

Helps to remove gastrointestinal disorders and constipation.

Improves the function of digestive system.

Contra- Indications :

People with high blood pressure, hernia, ulcers should avoid this practice.

Quick Relaxation Technique

Position : Savasana
Lie down flat on your back, legs apart, heels facing each other, hands by the side of the body
slightly away, palms facing upwards, eyes closed gently and relax the facial muscles. Relax
the whole body and be aware of the abdominal movements.
Step I

Step II

: Observation of Abdominal Muscle Movement

Focus your mind to the abdomen region. Feel the mutual expansion and contraction of
abdomen. Concentrate on the movements of the abdomen muscles moving up and
down, bulging up and sinking down.
The movements automatically and naturally become slow and regularized as you keep
feeling and observing the same. Practice 5 rounds.
: Synchronization with Breathing
Synchronize the breathing along with the abdomen movements. While inhaling the
abdomen bulges up, while exhaling abdomen sinks down.
Feel the deep breath go down to the lungs as your inhale and full exhalation emptying
the lungs, each time. Practice 5 rounds.

Step III : Breathing with Feeling

Synchronize the breathing and the abdominal movement with feeling. While inhaling,
feel the whole body getting energized with positive energies. While exhaling, feel the
toxins and negative energies going out of the body.
In every inhalation the body gets energized due to the supply of oxygen and becomes
lighter. In every exhalation the body relaxes normally and naturally. Feel it.

Feel the whole body collapsing and sinking down, releasing all the stresses and
tensions completely. Practice 5 rounds.

To enhance the relaxation, slowly bring your awareness to the navel region and chant "A"
Kara. Feel the vibration of the "A" Kara and sensitive the vibration. Eyes should be closed
throughout the practice.
Slowly bring the legs together and move the toes. Bring the hands close to the body and move
the fingers. Move the head to left and to right slowly. Fold the left leg, slide the right hand
upwards, turn to the right, stretch the left leg on the right leg. Rest your head on the biceps for
few seconds,
Keep the left palm on the ground, with the support of the left hand, slowly get up to any
comfortable sitting posture. Rub the palms briskly to generate enough heat, make a cup shape
and transfer the heat generated around the eye balls and massage the whole face gently.
Looking at the ground slowly open your eyes.
Benefits :
Creates deep awareness at the mind level.

Gives the relaxation to the abdominal muscles.

YOGASANA :

Ardhakati Cakrasana

Position : Tadasana
Practice :

While inhaling, slowly raise the right arm sideways to the shoulder level.

Turn the palm upwards, further raise the arm vertically up. Biceps should touch the
right ear, palm facing the left side.

Feel the stretch in the right side of the body.

While exhaling bend the trunk slowly to the left side. Feet firmly on the ground.

Slide down the left palm as far as possible.

Knees should be straight and do not bend the right elbow.

Maintain the position about a minute or as long as you can maintain with normal
breathing.

While inhaling slowly come back to vertical position, keep the right arm straight. Feel
the stretch from the root of the waist region to the tip of the fingers.

While exhaling slowly bring the right arm down.

Come back to the position of Tadasana.

Repeat the practice on the left side, by bending to the right side of the body.

Note :

Bend laterally. Do not bend the body either forward or backwards.

Problems in the knees, hips and shoulders should consult the doctor before practicing
this asana.

Benefits :

Reduces the fat in waist region. Gives lateral bending to the spine, improves the
functions of the liver.
Recommended for the people who are suffering from back pain, stiff back.

Helps to eliminate extra fat in the abdomen region.

Pada Hastasana
Position : Tadasana

Practice :
Stand straight with legs together or slightly apart.
While inhaling, slowly raise the arms to the shoulder level.

Turn the palms upwards, stretch both arms above the head region.

Biceps should touch the ears, turn the palms forward.

While exhaling, bend forward from the root of the waist region until the trunk is
parallel to the ground.

Stretch out the shoulders at horizontal plane and inhale.

While exhaling, further bend forward until the fingers or palms touches the floor on
either side of the feet. Do not strain the body, bend forward as much as you can.

Stay in the position about a minute or as long as you can maintain the position with
normal breathing. Do not bend the knees.

While inhaling, slowly come up to the vertical position and raise the arms above the
head.

While exhaling, slowly bring the arms to the shoulder level, turn the palms
downwards.

Continue the exhalation and come back to the position.

Relax in Tadasana with normal breathing.

Note :

Do not bend the knees.

When you reach the final position drop the neck freely down.

Benefits :
Reduces excess of fat in the abdominal region, improves digestion.
Helps in menstrual and constipation problems.

Enhances blood flow to the head region.

Makes the spine supple and tones the spinal nerves.

Contra-indications :
People with vertigo, high blood pressure, disc prolapse and cervical spondylosis
problems should avoid this posture.

Parivrtta Trikonasana

Position : Tadasana
Practice :
Stand erect with the feet about a meter apart.
While inhaling, raise the arms sideways to shoulder level.

While exhaling, bend forward.

Twist the trunk to the left, bringing the right hand to the ground on the outside of the
left foot.

The left arm should be outstretched vertically, so that both arms form a straight line.

Turn the face up to look at the left hand, feel the twist and stretch in the back portion.

Stay in the posture for a minute or as long as you can stay with normal breathing.

Come back to the starting position and repeat the same to the left side.

Benefits :

It tones the entire body and specially the muscles on the sides of the trunk, waist and
back of the legs.
It stimulates the nervous system and appetite.

Strengthens the pelvic region.

Improves digestion and reduces the problem of constipation.

Reduces the waistline fat.

Contra-indication :
People suffering from back problems should avoid this asana.

Vakrasana

Position : Dandasana
Practice :

Sit with legs together and outstretched in front of the body.

Bend the right at the knee and place it beside the left knee.

While exhaling, straighten and twist the waist towards the right .

Bring the left arm around the right knee and try to catch the right big toe if possible.

Place the right hand behind the body and keep the palm on the floor.

Keep the trunk erect with a proper twist. Buttocks should remain on the floor.

Stay in the position for a minute or as long as you can with normal breathing.

Return to starting position and relax for a while.

Repeat the same on the other side.

Benefits :
Tones the spinal nerves, gives flexibility to the spine and loosens the vertebrae.
Massages the abdominal organs, helps to cure constipation and dyspepsia.

Activates the pancreas and improves the lung capacity.

Contra-indications :
People with severe back problems, ulcers and hernia should avoid this posture.
Recently who have undergone abdominal surgery should avoid this posture.

Ardha Matsyendrasana

Position : Dandasana
Practice :
Sit with the legs stretchered out in front of the body.
Bend the right leg and place the right foot flat on the floor on the out side of the left
knee.

The toes of the right foot should face forward.

Bend the left knee and place the left foot on the outer side of the right thigh.

The outer edge of the foot should be in contact with the floor. Do not sit on heels.

While inhaling, rise the right arm up vertically and stretch up the shoulder.

While exhaling, twist the waist to the left and bring the right are over the outer side of
the left knee.

If possible try to catch the left big toe with the right hand. The right triceps rests on
the outer side of the left knee.

Now take the left hand behind the back and try to touch the right thigh.

Keep the trunk straight and gaze at the left shoulder.

Stay in the position about a minute or as long as you can with normal breathing.

Come back to the starting position and relax for a while.

Repeat the same on the other side.

Benefits and Contra-indications :

Same as Vakrasana.

Bhujangasana

Position : Prone Posture

Practice :
Lie down on the abdomen. Keep the legs together, toes pointing outward.
Rest the chin on the floor. Palms beside the lower chest.

Bend the arms at the elbows and are close to the sides of the body.

Relax the whole body, specially the lower back.

While inhaling, slowly raise the head, neck and shoulders. Straighten the elbows, raise
the trunk as high as possible.

Arch the dorsal spine and neck backwards as far as possible.

Stay in the position about a minute or as long as you can with the normal breathing.

Do not put pressure on the palms.

The arms may or may not be straight, do not strain the body. Perform the asanas
according to the flexibility of the body.

While exhaling, slowly return to the starting position.

Relax in Makarasana, with legs apart.

Benefits :
Keeps the spine supple and healthy. Improves blood circulation in the lower back
portion.
Recommended for back pain and bronchial problems.

Stimulates the appetite and alleviates constipation.

Reduces the abdominal fat. Gives relaxation to the pancreas.

Con-indications :
People with hernia, peptic ulcer and hyperthyroidism should practice under the
guidance of the yoga therapist or doctor.

Dhanurasana

Position : Prone Posture

Practice :
Lie down on the abdomen with legs together, toes pointing outward.
Bend the knees and hold the ankles by the hands.

Rest the chin on the ground.

While inhaling, arch the back, lifting the thighs, chest and head together.

Keep the arms straight and balance the entire body on the abdomen.

Do not bend the elbows and look up.

Stay in the position about half a minute or as long as you can maintain with normal
breathing.

While exhaling, slowly release the pose and come back to the starting position.

Relax in Makarasana, keep the legs apart.

Benefits :
Massages liver, kidney, abdominal organs and muscles.
Gives deep rest to the pancreatic cells.

Recommended for diabetes, asthma, menstrual disorders and gastro intestinal

disorders.

Reduces fat around the abdominal region.

Gives flexibility to the back.

Contra-indications :

People with high blood pressure, hernia. colitis, peptic ulcers should avoid this
posture.

Sarvangasana

Position : Supine Posture

Practice :

Lie down on the back with legs together.

Stretch the hands straight above the head, biceps should touch the ears and palms
facing upward.

Suck in the abdominal muscles, while inhaling slowly raise the legs to 90 degree
position.

Bring the arms down and place them near the buttocks.

While exhaling, with the support of the arms and elbows, raise the buttocks and the
trunk.

Do not lift the head from the floor. Keep the elbow firmly on the floor and support the
back with both palms.

When the legs are parallel to the floor, while inhaling slowly straighten the trunk by
pushing it with the hands until the legs are vertically straight.

In the final position, legs are in a straight line with the trunk. Chin is pressed to the
chest.

The body is supported by the shoulders, back portion of the neck and head.

Stay in the position about a minute or two effortlessly or as long as convenient with
the normal breathing.

Slowly come back to the starting position without jerk, so that the body contacts the
floor slowly and gently.

With legs apart, relax in savasana.

Benefits :

Stimulates the thyroid glands.

Relieves mental and emotional stress, fear and headache.

Tones the legs, abdomen and reproductive organs.

Recommended for the treatment of asthma, diabetes, thyroid disorders, menstrual

disorders, hernia, varicose veins and piles.

Enriched blood flow to the brain region helps to calm down the mind.

Regular practice helps to prevent various throat and nose ailments.

Contra-indications :

People suffering from enlarged thyroid, cervical spondylosis, slipped disc, low back
pain, high blood pressure and heart problems should avoid this asana.
Avoid this asana during menstruation and advanced stages of pregnancy.

Oct
26

Matyasana

Position : Supine posture

Practice :

Lie down on your back and relax the whole body.

Bend the right leg and place it on the top of the left thigh.

Bend the left leg and place it on the top of the right thigh.

Rest the palms on either side of the head with fingers pointing towards the shoulders.

While inhaling, with the support of the palms, lift the head and the back off the floor.

Adjust the position of the head, so that the center of the crown region to the ground by
bending the dorsal and cervical spine backwards.

While exhaling, release the palms and hold the big toes and rest elbows on the floor.

Relax the arms and the whole body, allowing the head, buttocks and legs to support
the weight of the body.

Gently close the eyes. Stay in the position for a minute or as long as you can with the
normal breathing.

While exhaling, return to the starting position slowly to supine position.

Relax in Savasana.

Benefits :

This is complementary asana to Sarvangasana.

Recommended for Diabetes, Asthmatics and other Respiratory problems.

Stretches the abdominal organs and is useful for all abdominal ailments.

Regulates the function of the Thyroid gland.

Contra-indications :

People with heart disease, ulcers, hernia and cervical spondylosis should avoid this
posture.

Deep Relaxation Technique.

Position : Savasana
Practice :
Lie down on your back, keep the legs apart.
Relax the body with normal breathing.
Step - 1
Focus your mind to the lower part of the body. Slowly focus on tip of the toes, gently
move them and relax. Feel the relaxation in the soles of the feet and ankle joint. Relax
around the calf muscles and gently pull up the knee caps, release and relax. Shift your
awareness to the thigh region, feel the relaxation around thigh muscles. Loosen the
buttock muscles, hip joints and mentally feel the relaxation in the part. Focus on your
pelvic region and waist, relax totally. R..e..l..a..x. To enhance the relaxation in the
lower part of the body chant A..A..A - Kara and feel the vibrations in the lower parts
of the body.
Step - 2
Slowly bring your awareness to the middle part of the body. Focus on the movement
of the abdomen for few seconds and feel the relaxation in the abdominal muscles.
Relax the chest muscles. Shift the awareness to the lower back and relax. Feel
relaxation around the muscles of back bones. Relax the middle back, upper back
muscles. Totally relax the shoulder blades.

Sensitize the tip of the fingers and relax them one by one mentally. Relax the palms,
loosen the wrist joints and relax them. Feel the relaxation in the forearms region,
elbow joints and biceps and triceps and relax the shoulders. Focus on your neck
region, feel the relaxation around the neck muscles. Slowly move the head to the left
and right and bring back to the center. Totally relax the middle part of the body.
R..E..L..A..X. To enhance the relaxation middle part of the body, Chant U - Kara and
feel the vibration in the middle part of the body.

Step - 3

Shift your awareness to upper part of the body. Relax the cheek and chin muscles.
Feel the relaxation in lower jaw and upper jaw, lower and upper teeth, lower and
upper gums, lower and upper lips. Feel the relaxation in your soft and hard palate
region, throat and vocal chord . Focus your mind to that particular part of the body
and relax it mentally. Relax your throat and vocal chords, sensitize relaxation in your
soft and hard palates. Relax your upper and lower lips.

Focus your mind on your nostrils and observe breathing effortlessly. Feel the cool air
is entering your through the nostrils while inhaling, feel the warm air is touching the
walls of nostrils while exhaling. Sensitize the breath, feel the breath, observe few
seconds and relax the nostrils. Shift the awareness to your eye region, relax the
eyeballs, eyelids and eyebrows. Sensitize the temple region and relax forehead, ears,
the sides of the head, back of the head and the crown region. Totally relax the upper
portion of the body. R..E..L..A...X and chant M - Kara, feel the vibrations in your
head region.

Step - 4
Observe the whole body from the tip of the toes to crown region and relax effortlessly.
To enhance the relaxation of the body chant an AUM in a single breath. Feel the
soothing and massaging effect throughout the body. Experience the relaxation of each
and every part of the body.
Step - 5
Co-ordinate between body, mind and the breath. Expand your awareness as vast as
sky. Visualize the limitless blue sky and experience the blissful state of silence within
you and around you. Enjoy the silence, the bliss and feeling of relaxation through out
the body.
Step - 6
Slowly comeback to body consciousness. While inhaling, Chant an "AUM" Kara.
Feel the resonance through out the body.
Step - 7
Bring your awareness to your physical body. Move your body a little. Feel the
lightness and energy through out the body. Gently bring your legs together and the
hands by the side of the body. Turn to your left or right and come up effortlessly.
PRANAYAMA :

Kapalabhati ( Cleansing Breath )

Position : Dandasana
Practice :

Sit in any comfortable meditative posture.

Keep the head, spine and neck straight and hands resting on the knees.

Close the eyes and relax the whole body.

Inhale deeply through both nostrils,expanding the abdomen and exhale with forceful
contraction of the abdominal muscles.

Focus on forceful exhalation, inhale passively by relaxing the abdominal muscle at

the end of each exhalation.

Repeat the forceful exhalation 20-40 strokes or more strokes if you can do effortlessly
per minute and at the end of the one minute stop the practice.

Rapid breathing used in this technique should be from the abdomen, not from the
chest.

When you stop the practice, observe an automatic suspension of breath.

Experience and feel the state of deep rest and freshness.

Note :

Keep the head, neck and spine straight throughout the practice.
After the rapid exhalation relax the abdomen muscles so that passive inhalation will
happen automatically.

Regular practice can increase the rapid exhalation speed to 40-120 strokes per
minute.

Benefits :
Purifies the frontal region of the brain.
Good preparatory technique for pranayama and meditation.

Balances and strengthens he nervous system and tone the digestive organ.

Recommended for asthma, diabetes, weight reduction, digestive disorders and

tuberculosis.

Contra-indications :
People with vertigo, high blood pressure, epilepsy, hernia, slip disc and spondylosis
should avoid this practice.
Women during menstruation and pregnancy should avoid this practice.

Sectional Breathing

This is a preparatory breathing practice for pranayama. Through this pranayama we can
correct the wrong breathing pattern and increases the vital capacity of the lungs. It will slow
down the respiratory rate and help to calm down the mind. Awareness of breath is very
important during the practice of the pranayama.

Cin Mudra
ABDOMINAL BREATHING :
Position : Vajrasana or any comfortable sitting position.
Practice :
Sit in any comfortable position and relax the whole body. Keep the head and spine
straight. Place the hands resting on the thighs in Cin Mudra.
Observe the natural breath for some time. Inhale slowly, deeply and continuously
while expanding the abdomen as much as possible. Consciously bulge the abdomen
muscles. Hold the breath for a few seconds effortlessly.

Exhale slowly, deeply and suck in abdomen muscles continuously, slowly. Hold the
breath for a few seconds effortlessly.

Repeat the practice for 5 times.

Focus on breathing and practice it in smooth and relaxed way which very important.

In abdominal breathing the air fills the lower lobes of the lungs.

Avoid movement of chest region.

Cinmaya Mudra
THORASIC BREATHING :
Position : Vajrasana or any comfortable sitting position.
Practice :
Sit in any comfortable position and relax the whole body. Keep the head and spine
straight. Place the hands resting on the thighs in Cinmaya Mudra.
Observe the natural breath for some time. Inhale slowly, deeply and continuously
while expanding the chest cage forward,outward and upward. Expand the chest as
much as possible.

Exhale slowly, deeply and relax the chest muscles. Come back to the starting position.

Repeat the practice for 5 times.

With total awareness breathe slowly and deeply through the chest.

Avoid the movements of abdomen region.

Adi Mudra
CLAVICULAR BREATHING :
Position : Vajrasana or any comfortable sitting position.
Practice :
Sit in any comfortable position and relax the whole body. Keep the head and spine
straight. Place the hands resting on the thighs in Adi Mudra.
Observe the natural breath for some time. Inhale slowly, deeply and continuously and
raise the collar bones and shoulders upwards and backwards. Feel the expansion in the
upper portion of the lungs around the base of the neck.

Exhale slowly, deeply and release the collar bones and shoulders to the resting
position.

Repeat the practice for 5 times.

Try and avoid movements of the abdomen and chest region.

Brahma Mudra
FULL YOGIC BREATHING :
Full yogic breathing is a combination of all the three sections of the section breathing.
Position : Vajrasana or any comfortable sitting position.
Practice :
Sit in any comfortable position and relax the whole body. Keep the head and spine
straight. Place the hands resting on the abdomen at the navel region in Brahma Mudra.
Observe the natural breath for some time. Inhale slowly, deeply and continuously.
While inhaling, first abdomen muscles will bulge, then chest region will expand and
collar bones, shoulders will raise upwards and backwards. This sequence will occur
sequentially.

Exhale in the same sequence (abdominal, chest ad clavicular).

The entire movement should be harmonious and rhythmic.

Repeat the practice for 5 times.

NOTE :
The purpose of this practice is to make the practitioner aware of the three different
component of respiration (Abdominal, Thoracic and Clavicular) and incorporate them into
full yogic breathing.
This pranayama can be performed in lying position also (shavasana) or any
comfortable sitting position. Keep the head, neck and spine straight.
Practice should be done in relaxed way, without any tension in the facial muscles.

Breath through the nose which is very important.

Regular full yogic breathing practice will help to keep the mind and body healthy.

BENEFITS :
The purpose of this practice is to make the practitioner aware of the three different
component of respiration (Abdominal, Thoracic and Clavicular) and incorporate them into
full yogic breathing.
It will enhance more power and vitality.
Daily activity can be done in relaxation without stress or tension.

Improves the clarity of thought and thinking.

It will help in calming down your mind and revitalizing it.

Anybody can practice this breathing.

Nadi Suddhi Pranayama

Position : Vajrasana

Sit in any meditative or comfortable posture

Adopt Nasika Mudra

Practice :

Gently close your eyes and focus on your breath for few seconds.
Close the right nostril with the right thumb and exhale completely through the left
nostril. Then inhale deeply through the same left nostril.

Close the left nostril with your ring and little finger of the Nasika Mudra, release the
right nostril. Now exhale slowly through the right nostril.

Inhale deeply through the same right nostril. Now close the right nostril and exhale
through the left nostril. This is one round of Nadisuddi Pranayama.

Practice 9 rounds.

Benefits :
Physical :

It increases the vitality. Metabolic rate decreases.

Cleanses the nasal tract and balances the breathing pattern between the nostrils.

Therapeutic :

Recommended for respiratory disorders such as Bronchial asthma , Nasal allergy.

Keeps the blood sugar at normal level.

Lowers the levels of stress and anxiety.

Brings the balance in sympathetic and parasympathetic nervous system.

Spiritual :

It induces tranquility, clarity of thought and concentration.

Clears pranic blockages.

It has no limitations. Anybody can practice this pranayama.

Note :

Helps to maintain balance between Nadis.

Symptoms of correct practice is the feeling of freshness, energy and lightness in the
body and mind.

Sitkari Pranayama

Position : Sit in any meditative posture or comfortable sitting position.

Practice :

Fold the tip of the tongue inwards and press the root of the upper palate with the tip of
the tongue. The folded tongue slightly comes out between the two rows of the teeth
and provides a narrow opening on both the sides.
Slowly suck the air in, which enters in through the two sides of the tongue. Feel the
cool air movement in the mouth which move down the trachea into the lungs.

Slowly close the mouth and exhale through the nostrils. Feel the warm air touching
the walls of the nostrils.

Repeat the practice 6-9 rounds.

Benefits :
It lowers the body temperature and calms down the mind.
It helps to reduce high blood pressure.

Sitali Pranayama

Position : Sit in any meditative or comfortable position.

Practice :

Keep the palms resting on the thighs. Close the eyes and relax the whole body.
Stretch the tongue forward outside the mouth as far as possible. Roll the sides of the
tongue up so that it forms a tube shape.

Slowly suck the air in through the shape of the tube and feel the cool air passing down
the trachea into the lungs.

At the end of the inhalation, close the mouth and exhale through the nostrils. Feel the
warm air touching the walls of the nostrils as you exhale.

Repeat the practice 6-9 rounds.

Benefits :

This is a cooling pranayama. It cools and reduces mental and emotional stress.
It cools the body and mind, generates a feeling of satisfaction.

It helps reduce blood pressure and acidity.

Contra-indications :

People suffering from low blood pressure, asthma, bronchitis, chronic constipation
and excessive mucus should avoid this pranayama.
Avoid this pranayama during winter and in cool climates.

Bhramari Pranayama

Position : Dandasana

Sit in any meditative posture or sitting on a chair.

Keep the spine , neck and head straight. Hands resting on the knees.

Gently close the eyes and relax the whole body.

Practice :

Slowly raise the arms sideways, bend the elbows and plug the ears with the index
finger.
Slowly inhale through the nostrils.

While exhaling slowly, softly make the humming sound of a bee.

The humming sound should be smooth continuous during exhalation.

Practice 5 to 9 rounds effortlessly.

Benefits :

Gives soothing effect to the nervous system.

Vibration and resonance of bhramari pranayama calms down the mind.

Recommended for the people suffering from insomnia, anxiety and high blood
pressure.

Strengthens and improves the voice and eliminates throat ailments.

Contra-indications :

People suffering from severe ear infection should avoid this pranayama until the
infection has cleared up.

MEDITATION

Nadanusandhana Meditation

Chin Mudra
1. A - KARA CHANTING
Position : Vajrasana or any meditative comfortable posture.
Sit in any comfortable posture and adopt chin mudra.
Gently close the eyes and relax completely.

Slowly inhale, while exhaling chant 'AAA' in a low pitch.

Feel the resonance of A-kara in the abdominal region and the lower parts of the body.

Repeat 5 - 9 times.

Chinmaya Mudra
2. U - KARA CHANTING
Position : Vajrasana or any meditative comfortable posture.
Sit in any comfortable posture and adopt chinmaya mudra

Gently close the eyes and relax completely.

Slowly inhale, while exhaling chant ' UUU ' in a low pitch.

Feel the resonance of U-kara in the chest region and the middle part of the body.

Repeat 5 - 9 times.

Adi Mudra
3. M - KARA CHANTING
Position : Vajrasana or any meditative comfortable posture.
Sit in any comfortable posture and adopt adi mudra.
Gently close the eyes and relax completely.

Slowly inhale, while exhaling chant ' MMM ' in a low pitch.

Feel the resonance of M-kara in the entire head region.

Repeat 5 - 9 times.

Bhrama Mudra
4. A-U-M-- CHANTING
Position : Vajrasana or any meditative comfortable posture.
Sit in any comfortable posture and adopt brahma mudra.
Gently close the eyes and relax completely.

Slowly inhale, while exhaling chant ' A-U-M ' in a low pitch.

Feel the resonance throughout the body.

Note :

Different sounds like A, U, M and AUM are produced loudly so that they generate a
fine resonance all over the body. Resonance will occur only when the frequency of the
generated sound matches with the matches with the natural frequency of your body.
These resonant sounds act as stimulation and the post-resonance silence deepens the
awareness and releases even very subtle tensions.

Therefore, while producing different sounds (A, U, M & AUM) try to adjust the pitch
in such a way that a fine resonance is achieved.

Om Meditation

Chin Mudra
Position : Any Meditative Comfortable Sitting Posture or Sitting on a Chair.
Practice :
Sit in any meditative posture, with the hands resting on the knees in chin or jnana
mudra. Keep the head and spine straight, close the eyes and relax the whole body.
Step I

:
Start chanting OM mentally. Allow the mind to repeat OM continuously without any
break. Chanting should be faster and faster without breaking the chain of OM kara
japa.
After some times consciously slow down the OM chanting. If any disturbance occurs
in the mind, increase the speed of OM kara japa. By increasing and decreasing the
speed of chanting, can maintain the pace of the OM kara japa effortlessly in the mind.

Step II :
Focus on the soft and gentle OM kara chanting effortlessly. Let the mental chanting be
softer, gentler and more effortless. At this stage you start feeling the vibration of the
OM kara japa in some parts of the body. Gradually you will start feeling the vibrations
throughout the body.
Step III :
Slow down the japa of OM consciously and observe the gap between two OM karas.
Further slow down the Om Kara japa, so that the gap between two OM karas becomes
wider and wider and slowly diffuse into silence.
Step IV :

The very deep experience of silence helps to expand from the three dimensional
awareness of the body to all pervasive awareness. The bed of silence becomes deeper
and more expansive - an ocean of silence with waves on it, merge into complete
silence. This silence is the source of creativity, power, knowledge and bliss.

Experience and enjoy the blissful state of silence. The inner silence helps to broaden
and expand the mind and body to all pervasive awareness. Silence, a state where
there are no thoughts or you are not aware of them. It becomes more deeper and
expansive.

Step V :
From this deep ocean of silence in the heart region, let one OM emerge as an audible
sound which diffuses into the entire body and the space all around. Enjoy the
beautiful vibrations.

Very slowly, gently open the eyes and come out of meditation.

Benefits :
Meditation is a powerful tool to relax the mind and leading towards a state of
optimum health. Relaxes the heart by slowing down the heart rate.
Lowers the blood pressure, relaxes the sympathetic nervous system, resulting in
lowering the stress hormones like cortisone, adrenaline.