Revitalizing the Self (ReviSe) Re-Energizing Program (ReviSe Basic)

1. Revitalizing the Self (ReviSe) Re-Energizing Program (ReviSe Basic) www.diya.net.in

2. Five Activities • Ushaa Paan • (5 min in the morning – immediately after leaving the bed) – for stomach • Joint Loosening • (20 min at work place, either in the morning or half an hour before meal or three and a half hours after meal) • Pranayam/Meditation • (10 min at work place) • Playing soothing, light classical music at work place • (or Gayatri Mantra – either with low volume or no volume) • Keep a small plant on your office table, water it daily, watch it grow www.diya.net.in

3. Ushaa Paan • 1. Ushaa Paan • Immediately after you leave the bed in the morning • Before doing brush • Take about 0.5 to 1 liter of normal tap water (neither cold nor warm) in a jug (preferably kept in copper jug) (during winters lukewarm water can be taken) • Sit down in squatting position and drink the water slowly through a glass • (if you cannot drink 1 liter, then start with 1 glass and keep increasing half a glass every 2 weeks) www.diya.net.in

4. Ushaa Paan 1. Ushaa Paan After drinking the water, keep the glass down and stand up Three aasanas have to be done now (reference – Yoga Therapy, page 35; Yoga Chikitsa Sandarshika) Caution People having high BP and heart problem and pregnant ladies should not drink more than 2 glasses of water. They should not do these aasanas and should only go for a walk after drinking water www.diya.net.in

5. Ushaa Paan • 1. Ushaa Paan • (a) Taad Aasan • Lock the fingers of your hands and place them on your head, palms will face the sky • Take a deep breath, stand on your toes and stretch the hands and body up • Breathe out and bring the hands and foot down • Repeat this procedure 8 times • (Purpose – to push the water with force from the stomach to the small intestine) www.diya.net.in

6. Ushaa Paan • 1. Ushaa Paan • (b) Tiryak Taad Aasan • Take about 1 feet distance between the legs • Lock the fingers, stretch the hands up, palms facing the sky • Take deep breath • Breathe out and bend left through your waist • Breathe in and come to the center • Breathe out and bend right • Breathe in and come to the center • Repeat this procedure 4 times • (Purpose – to facilitate the motion of water through the small intestine) www.diya.net.in

7. Ushaa Paan 1. Ushaa Paan (c) Kati Chakrasan Take about 1.5 to 2 feet distance between the legs Spread the hands out parallel to the ground Take a deep breath Breathe out and turn left, keep the right hand over the left shoulder and left hand behind the back Twist from your waist and see the ankle of the right leg from the side of the left shoulder www.diya.net.in

8. Ushaa Paan 1. Ushaa Paan (c) Kati Chakrasan Breathe in and come to the center Breathe out and turn right, keep the left hand over the right shoulder and right hand behind the back Twist from the waist and see the ankle of the left leg from the side of the right shoulder Breathe in and come to the center Repeat this procedure 4 times (Purpose – to facilitate the motion of water through the large intestine) www.diya.net.in

9. Joint Loosening (sandhi sanchalan ke abhyas) • 2. Joint Loosening • (reference – Yoga Therapy; • Yoga Chikitsa Sandarshika) • Start from the very first class, and continue in each class • Each step should be done at least 5 times • Total time should be about 15 – 20 min • In the end - Eye, Ear, Mouth and Chest exercises should also be done • Points to remember • All the steps should be accompanied by deep breathing www.diya.net.in

10. Joint Loosening (sandhi sanchalan ke abhyas) • 2. Joint Loosening • (reference – Yoga Therapy; • Yoga Chikitsa Sandarshika) • Points to remember • All the motions should be synchronized with the speed of the slow and deep breathing • Back and neck should always be straight • There should always be smile on the face • Observe the stretching in different parts • Do each motion at slow speed and focus on the motion of each part • Cautions • People having cervical spondylitis or neck pain should not do forward bending of neck www.diya.net.in

11. Pranayam / Meditation • 3. Pranayam/Meditation • (reference – Yoga Therapy; • Yoga Chikitsa Sandarshika) • First week, only do deep breathing • When you breathe in, observe that the stomach expands and chest expands • When you breathe out, observe that the chest contracts and stomach contracts • Note: Keep a hand on the stomach to observe whether the movement of stomach is proper or not • The breath should be deep and long • Breathing should be done slowly www.diya.net.in

12. Pranayam / Meditation • 3. Pranayam/Meditation • (reference – Yoga Therapy; • Yoga Chikitsa Sandarshika) • Second week, start doing deep breathing with imagination of absorbing Solar Energy • Observe that Sun’s rays/energy are entering your body with the breath • Observe that Solar energy is reaching each and every part of the body and energizing it • Observe that Sun’s rays are entering each and every cell of the body and brightening it www.diya.net.in

13. Pranayam / Meditation • 3. Pranayam/Meditation • (reference – Yoga Therapy; • Yoga Chikitsa Sandarshika) • Second week, start doing deep breathing with imagination of absorbing Solar Energy • Entire body has become bright and energized like the Sun • When you breathe out, observe that all the anxieties, worries, darkness, pain and toxins are going out with the breath, and you have become full of light and energy www.diya.net.in

14. Pranayam / Meditation • 3. Pranayam/Meditation • (reference – Yog Chikitsa Sandarshika) • Next two weeks, continue deep breathing and introduce Nadi Shodhan and Kapal Bhati • Nadi Shodhan • Close the right nostril with the thumb of the right hand • Breathe in with the left nostril • The breathing should be without sound • Breathe out from the left nostril • The ratio of breathing in to breathing out should be 1:1 • Repeat 5 times www.diya.net.in

15. Pranayam / Meditation • 3. Pranayam/Meditation • (reference – Yog Chikitsa Sandarshika) • Nadi Shodhan • Now, close the left nostril with the thumb of the right hand • Breathe in with the right nostril • The breathing should be without sound • Breathe out from the right nostril • The ratio of breathing in to breathing out should be 1:1 • Repeat 5 times www.diya.net.in

16. Pranayam / Meditation • 3. Pranayam/Meditation • (reference – Yog Chikitsa Sandarshika) • Nadi Shodhan • Next, inhale and exhale with both the nostrils 5 times • The breathing should be without sound • The ratio of breathing in to breathing out should be 1:1 • After that introduce Anulom Vilom Pranayam and Bhramari Pranayam www.diya.net.in

17. Closing each class • At the end of each class • Close each class with 5 times Om chanting, followed by 3 times chanting Shantihi • Om chanting • Chant ‘O’ and ‘m’ • Time duration = 1:1 (1 times ‘O’ and 1 times ‘m’) • When you chant ‘O’, feel that the sound is coming from the naval region • Chant ‘m’ with closed lips; observe that the sound is vibrating in the brain; feel that Solar light and energy are entering the brain and brightening and energizing it www.diya.net.in

18. Extra One month after the regular conduction of the above program, you can introduce Pragya Yoga In the beginning, tell first 4 steps Next day, tell the next 2 steps, … Continue till all the 16 steps are taught Do each step with proper deep breathing Total time = 3 min for one Pragya Yoga Two weeks after the introduction of Pragya Yoga, you can introduce Surya Namaskar Do each step with proper deep breathing Total time = 5 min for one Surya Namaskar www.diya.net.in

19. Thank You www.diya.net.in