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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.

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May 28, 2012

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  1. Light Yogic Exercises May 28, 2012 www.dsvv.ac.in 1 http://media.photobucket.com/image/nature/bsbermz101/nature.jpg

  2. 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 www.nhlbi.nih.gov/health/public/lung/ copd/images/photos/man-stretching.jpg http://myhealthguardian.com/wp-content/ uploads/2009/09/stamina.jpg www.indianetzone.com/photos_gallery/ 15/morning-walk_11254.jpg May 28, 2012 www.dsvv.ac.in 2

  3. Usha Paan http://www.stretchmarksreport.com/ uploads/editor/drinking_water.jpg www.awgp.org

  4. 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) http://talk2thedoc.com/sitebuildercontent/ sitebuilderpictures/DrinkingWater.gif May 28, 2012 www.dsvv.ac.in 4 Dr. Rakesh Jindal, “Prakratik Ayurvigyan (Hindi)”, Arogya Seva Prakashan:Modinagar, 2005.

  5. Usha Paan • Sit down in squatting position / On the Chair • Drink the water slowly (sip by sip) through a glass http://www.stretchmarksreport.com/ uploads/editor/drinking_water.jpg 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 May 28, 2012 www.dsvv.ac.in 5 Dr. Rakesh Jindal, “Prakratik Ayurvigyan (Hindi)”, Arogya Seva Prakashan:Modinagar, 2005.

  6. Benefits of Usha Paan 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.applesandpeanutbutter.net/wp-content/uploads/ 2010/01/20100127-Lifestyle-changes-to-help-boost-your -immunity-POSTED.jpg May 28, 2012 www.dsvv.ac.in 6 http://www.naturopathy.co.in/Hydrotherapy.htm

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

  8. Morning / Evening Walk Called 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 min www.indianetzone.com/photos_gallery/ 15/morning-walk_11254.jpg May 28, 2012 www.dsvv.ac.in 8 Dr. Rakesh Jindal, “Prakratik Ayurvigyan (Hindi)”, Arogya Seva Prakashan:Modinagar, 2005.

  9. Morning / Evening Walk Called the BEST EXERCISE 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 May 28, 2012 www.dsvv.ac.in 9 Dr. Rakesh Jindal, “Prakratik Ayurvigyan (Hindi)”, Arogya Seva Prakashan:Modinagar, 2005.

  10. Morning / Evening Walk Called the BEST EXERCISE 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 May 28, 2012 www.dsvv.ac.in 10 Dr. Rakesh Jindal, “Prakratik Ayurvigyan (Hindi)”, Arogya Seva Prakashan:Modinagar, 2005.

  11. Joint Loosening Series http://www.waterfall-wallpapers.com/bulkupload/Waterfall/Waterfall/Waterfall%20110.jpg

  12. Joint Loosening Series (Anti Rheumatic Series / Sandhi Sanchalan ke Abhyas / Pawan Muktasan – Part 1) 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 For Legs www.yogaonline.gr/uploaded/Dandasana-big.jpg May 28, 2012 www.dsvv.ac.in 12 "Yoga Therapy", Edited and Compiled By: Kamakhya Kumar, Dev Sanskriti Vishwavidyalaya, Shantikunj:Haridwar, Uttarakhand, 2006.

  13. Joint Loosening Series (Anti Rheumatic Series / Sandhi Sanchalan ke Abhyas / Pawan Muktasan – Part 1) 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) For Legs 1.bp.blogspot.com/_F0wUg9dMFLc/SFZ0wxo9yDI/ AAAAAAAAADA/XGxAx1tpDO8/s400/ankle%2Brotation.JPG cdn-upimages.exercise.com/video-library/thumbnail/ seated-ankle-rotation-stretch_-_step_2.max.v1.png 5 Times Each May 28, 2012 www.dsvv.ac.in 13 "Yoga Therapy", Edited and Compiled By: Kamakhya Kumar, Dev Sanskriti Vishwavidyalaya, Shantikunj:Haridwar, Uttarakhand, 2006.

  14. Joint Loosening Series (Anti Rheumatic Series / Sandhi Sanchalan ke Abhyas / Pawan Muktasan – Part 1) For Legs 6. Janu Chakra (Knee crank / rotation) 7. Ardha Titali Asana (Half butterfly) 8. Poorna Titali Asana (Full butterfly) cms.mumbaimirror.com/portalfiles/7/6/201002/Image/titali_asana_pic.gif 5 Times Each May 28, 2012 www.dsvv.ac.in 14 "Yoga Therapy", Edited and Compiled By: Kamakhya Kumar, Dev Sanskriti Vishwavidyalaya, Shantikunj:Haridwar, Uttarakhand, 2006.

  15. Joint Loosening Series (Anti Rheumatic Series / Sandhi Sanchalan ke Abhyas / Pawan Muktasan – Part 1) Starting Position Sit in sukhasana / vajrasana / on chair with back straight, neck straight 1. Finger Point Pressure 2. Mushtika Bandh (Fist Making) 3. Manibandh Naman (Wrist Up & Down) For Hands images.google.com search - fingertips press 5 Times Each May 28, 2012 www.dsvv.ac.in 15 "Yoga Therapy", Edited and Compiled By: Kamakhya Kumar, Dev Sanskriti Vishwavidyalaya, Shantikunj:Haridwar, Uttarakhand, 2006.

  16. Joint Loosening Series (Anti Rheumatic Series / Sandhi Sanchalan ke Abhyas / Pawan Muktasan – Part 1) For Hands 4. Manibandh Chakra (Wrist Rotation) 5. Kohani Naman (Elbow Movement) 6. Skandh Chakra (Shoulder Rotation) 7. Shoulder Up & Down 5 Times Each www.zentrajapan.com/asanas/pawanmuktasana/wrist-rotation.jpg May 28, 2012 www.dsvv.ac.in 16 "Yoga Therapy", Edited and Compiled By: Kamakhya Kumar, Dev Sanskriti Vishwavidyalaya, Shantikunj:Haridwar, Uttarakhand, 2006.

  17. Joint Loosening Series (Anti Rheumatic Series / Sandhi Sanchalan ke Abhyas / Pawan Muktasan – Part 1) For Neck • To be done with eyes closed • When going away from body breathe in & towards body breathe out 1. Neck up & down 2. Neck to sides - horizontal 3. Neck to sides – vertical (bend & touch shoulders) 4. Neck rotation (clockwise & anti-clockwise) 5 Times Each Inhale Exhale pubs.ext.vt.edu/442/442-083/L_IMG_neck.JPG May 28, 2012 www.dsvv.ac.in 17 "Yoga Therapy", Edited and Compiled By: Kamakhya Kumar, Dev Sanskriti Vishwavidyalaya, Shantikunj:Haridwar, Uttarakhand, 2006.

  18. Sookshma Yogic Kriyas http://media.photobucket.com/image/nature/bsbermz101/nature.jpg

  19. Sookshma Yogic Kriyas (Simple Exercises for Each Part of the Body) Back straight, neck straight, eyes closed 1. Concentrate on forehead Don’t stress the forehead Do deep breathing 10 times 2. Raise the eyebrows while inhaling Return to normal position while exhaling For Forehead http://www.ehealthyland.com/wp-content/uploads/ 2009/11/deep-breathing-pranayama-yoga.jpg May 28, 2012 www.dsvv.ac.in 19 Muni Kishanlal, “Prekshadhyan : Yogic Kriyaen (Hindi)”, Jain Vishwa Bharati:Ladnun, Rajasthan, 2006.

  20. Sookshma Yogic Kriyas (Simple Exercises for Each Part of the Body) Back straight, neck straight Eye-Ball Movement 1. Up & Down 2. Right & Left 3. Diagonal – Up & Down 4. Rotation – Clockwise & Anti-Clockwise Followed 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 May 28, 2012 www.dsvv.ac.in 20 Muni Kishanlal, “Prekshadhyan : Yogic Kriyaen (Hindi)”, Jain Vishwa Bharati:Ladnun, Rajasthan, 2006.

  21. Sookshma Yogic Kriyas (Simple Exercises for Each Part of the Body) For Ears Back straight, neck straight 1. Ear massage 2. Point pressure 3. Rotate index finger gently inside the ears 4. Hear “Antar-Naad” (deep internal voice) www.chinadaily.com.cn/citylife/att/site1/ 20070327/xin_540304271105870514320.jpg www.transgender.org/rtc/rtnews/eva_step2.jpg May 28, 2012 www.dsvv.ac.in 21 Muni Kishanlal, “Prekshadhyan : Yogic Kriyaen (Hindi)”, Jain Vishwa Bharati:Ladnun, Rajasthan, 2006.

  22. Sookshma Yogic Kriyas (Simple Exercises for Each Part of the Body) For Mouth, Teeth & Larynx Back straight, neck straight 1. Seetkari breathing 2. Circulate air inside mouth 3. Khechari mudra 4. Exercise for larynx (vocal cord) 5. Massage face & neck Breathe In images.google.com search – teeth clenched 3 Times Each May 28, 2012 www.dsvv.ac.in 22 Muni Kishanlal, “Prekshadhyan : Yogic Kriyaen (Hindi)”, Jain Vishwa Bharati:Ladnun, Rajasthan, 2006.

  23. Sookshma Yogic Kriyas (Simple Exercises for Each Part of the Body) Back straight, neck straight Chest 1. Hand stretching movement 2. Spring movement 3. Lion movement 4. Install breathing Abdomen 1. Agnisar kriya For Chest & Abdomen static-p4.fotolia.com/jpg/00/13/23/43/400_F_13234344_ GzbzcffRPsLQZHOOwwk2zMHD30DSmuas.jpg 3 Times Each May 28, 2012 www.dsvv.ac.in 23 Muni Kishanlal, “Prekshadhyan : Yogic Kriyaen (Hindi)”, Jain Vishwa Bharati:Ladnun, Rajasthan, 2006.

  24. Sookshma Yogic Kriyas (Simple Exercises for Each Part of the Body) Waist 1. Rotate waist clockwise & anti-clockwise 2. Pad-hastasan 3. Side-bend chakrasan Legs 1. Stand on toe & balance 2. Stand on heel & balance (Can also walk on toe & heel) 3. Hit buttocks with heels For Waist & Legs 2.bp.blogspot.com/_pPhLSFguMp8/TAmAg4MPrMI/AAAA AAAAOyw/NU5ClZX2SQg/s1600/Ardha_padahastasana2.jpg 3 Times Each May 28, 2012 www.dsvv.ac.in 24 Muni Kishanlal, “Prekshadhyan : Yogic Kriyaen (Hindi)”, Jain Vishwa Bharati:Ladnun, Rajasthan, 2006.

  25. Simple Breathing Techniques http://sp.life123.com/bm.pix/breathing-exercises.s600x600.jpg

  26. Six Minute Breathing Exercise 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) Inhaling Exhaling www.lifeandibd.org/images/abdominal_full_deep_breathing.jpg 8 Times Each May 28, 2012 www.dsvv.ac.in 26

  27. Six Minute Breathing Exercise 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 www.indianetzone.com/photos_gallery/29/Pranayama_11562.jpg 3 Times Each May 28, 2012 www.dsvv.ac.in 27

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

  29. Anulom Vilom Pranayama 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 3.bp.blogspot.com/_SFZB8zJHFBY/TQusQ3ycJjI/AAAAAAA AAEU/i_YLV_MB6lA/s1600/Surya+Bheda+Pranayama.gif Repeat 5 Times 3.bp.blogspot.com/_dvdft052fS4/SM3qmO9_nrI/AAAAAA AAACI/8lIIciemMfc/s320/Mrigi+Mudra+Pranayama.jpg May 28, 2012 www.dsvv.ac.in 29 Swami Satyananda Saraswati, “Asana Pranayama Mudra Bandha”, Yoga Publications Trust:Munger, Bihar, 2006.

  30. 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 May 28, 2012 www.dsvv.ac.in 30 "Yoga Therapy", Edited and Compiled By: Kamakhya Kumar, Dev Sanskriti Vishwavidyalaya, Shantikunj:Haridwar, Uttarakhand, 2006.

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

  32. Shavasan 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 May 28, 2012 www.dsvv.ac.in 32 Swami Satyananda Saraswati, “Asana Pranayama Mudra Bandha”, Yoga Publications Trust:Munger, Bihar, 2006.

  33. Reference Books http://media.photobucket.com/image/nature/bsbermz101/nature.jpg

  34. 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.

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

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

  37. Websites • 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)

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

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