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Arogya Lifestyle

Category Archives: Body

Juicing Recipes

Posted on by Posted in Body, Diet

juicing-pic

Juicing Inspiration

Pear-Shaped

Pears, cucumber, lime, fresh mint

__________

Bananas in Pyjamas

Pineapple, oranges, banana, coconut milk

__________

Refreshed

Watermelon, pineapple, cucumber, mint

__________

Purple Power

Beetroot, blueberries, strawberries, apple

__________

Kiwi Blush

Strawberries, kiwi, red grapes, mint

__________

Juices with Purpose

The Defender
Immune Booster

Orange, apple, carrot, honey, ginger, cayenne,
turmeric, cinnamon, Echinacea

__________

Gentle Touch
Digestive Aid

Apple, pineapple, lemon, ginger,
basil, cinnamon, mint

__________

Equaliser
Alkaline

Apple, spinach, cucumber celery,
lemon, cayenne, ginger

__________

Hakuna Matata
Stress Relief

Apple, beetroot, cucumber, green tea,
cinnamon, chamomile

__________

Fountain of Youth
For a Natural Glow

Carrot, beetroot, apple, lemon, ginger,
green tea, horse tail, aloe vera

__________

Go-Go-Go
Energiser

Orange, apple, beetroot, ginseng,
ginger, green tea

__________

Babalas Bounce-Back
For Hangovers

Watermelon, orange, apple, cucumber,
spinach, ginger, dandelion

__________

Shots

Ginger, water, rosemary, milk thistle, lime, agave

Ginger, lemon, agave, oil of oregano, cayenne pepper

Wheatgrass

Daily Regime

Posted on by Posted in Body

Dinacharya – Daily Regime

A daily routine is absolutely necessary to bring about radical change in body, mind, and consciousness. Routine helps to establish balance in one’s constitution. It also regularizes a person’s biological clock, aids digestion, absorption and assimilation, and generates self-esteem, discipline, peace, happiness, and longevity.

 

Typical Daily Schedule for Each Dosha
Vata Pitta Kapha
Wake up 6 AM 5:30 AM 4:30 AM
Breakfast 8 AM 7:30 AM 7 AM
Lunch 11 AM to 12 PM 12 PM 12 to 1 PM
Supper 6 PM 6 to 7 PM 7 to 8 PM
Sleep

10 PM
Sleep on your back

 10 to 11 PM
Sleep on your right side		 11 to 12 PM
Sleep on your left side

click here to determine your dosha

 

  1. Wake Up Early in the Morning

It is good to wake up before the sun rises, when there are loving (sattvic) qualities in nature that bring peace of mind and freshness to the senses. Sunrise varies according to the seasons, but on average use the table above to determine when you should wake up.

Right after waking, look at your hands for a few moments, then gently move them over your face and chest down to the waist. This cleans the aura.

 

  1. Say a Prayer, Affirmation or set an Intention before leaving the bed

“Dear God, you are inside of me, within my very breath, within each bird, each mighty mountain.
Your sweet touch reaches everything and I am well protected.

Thank you God for this beautiful day before me.
 May joy, love, peace and compassion be part of my life and all those around me on this day. 
I am healing and I am healed.”

After this prayer touch the ground with your right hand, then the same hand to the forehead, with great love and respect to Mother Earth.

http://www.everydayaffirmations.org

 

  1. Clean your Face, Mouth, and Eyes

Splash your face with cold water and rinse out your mouth. Wash your eyes with cool water (or one of the eye washes mentioned below) and massage the eyelids by gently rubbing them. Blink your eyes 7 times and rotate your eyes in all directions. Dry your face with a clean towel.

Tridoshic eyewash: try triphala eyewash -¼ tsp. in 1 cup water, boil for 10 minutes, cool and strain.
Pitta eyewash: use cool water or rose water from organic rose petals – most commercial rose water has chemicals in it that will sting the eyes.
Kapha eyewash: try diluted cranberry juice, 3-5 drops in a teaspoon of distilled water.

 

  1. Drink Water in the Morning

Then drink a glass of room temperature water, preferably from a pure copper cup filled the night before. This washes the GI track, flushes the kidneys, and stimulates peristalsis.

It is not a good idea to start the day with tea or coffee, as this drains kidney energy, stresses the adrenals, causes constipation, and is habit-forming.

 

  1. Evacuation

Sit, or better, squat on the toilet and have a bowel movement.
Improper digestion of the previous night’s meal or lack of sound sleep can prevent this.
However, the water, followed by sitting on the toilet at a set time each day, helps to regulate bowel movements.

Alternate nostril breathing may also help. After evacuation wash the anal orifice with warm water, then the hands with soap.

 

  1. Scrape your Tongue

Gently scrape the tongue from the back forward, until you have scraped the whole surface for 7-14 strokes.

This stimulates the internal organs, helps digestion, and removes dead bacteria.

Ideally:
Vata: use a gold scraper
Pitta: use a silver scraper
Kapha: use a copper scraper
Stainless steel can be used by all.

 

  1. Clean your Teeth

Always use a soft toothbrush and an astringent, pungent, and bitter toothpaste or powder.

The traditional Indian toothbrush is a neem stick, which dislodges fine food particles from between teeth and makes strong, healthy gums.
Licorice root sticks are also used.

Vata and Kapha: almond shell powder can be used
Pitta: ground neem

 

  1. Gargling

Gargle twice a day with warm sesame oil. Hold the oil in your mouth, swish it around vigorously, then spit it out and gently massage the gums with a finger.

This strengthens and whitens teeth, strengthen the gums and jaw, improves the voice and removes wrinkles from cheeks.

 

  1. Chewing

Chewing a handful of sesame seeds helps receding gums and strengthens teeth. Alternatively, chew 3-5 dried dates and an inch of dried coconut meat. Chewing in the morning stimulates the liver and the stomach and improves digestive fire. After chewing, brush the teeth again without using toothpaste or powder.

 

  1. Nasal Drops (nasya)

Putting 3 to 5 drops of warm ghee or oil into each nostril in the morning helps to lubricate the nose, clean the sinuses, and improve voice, vision, and mental clarity. Our nose is the door to the brain, so nose drops nourish prana and bring intelligence.

Vata: sesame oil, ghee, or vacha (calamus) oil.
Pitta: brahmi ghee, sunflower or coconut oil.
Kapha: vacha (calamus root) oil.

 

  1. Oil Drops in the Ears (karana purana)

Put 5 drops of warm sesame oil in each ear.

Conditions such as ringing in the ears, excess ear wax, poor hearing, lockjaw, and TMJ, are all due to vata in the ears. Dropping sesame oil can help these disorders.

 

  1. Apply Oil to the Head & Body (abhyanga)

Rub warm oil over the head and body. Gentle, daily oil-massage of the scalp can bring happiness, as well as prevent headaches, baldness, greying, and receding hairline.
Oiling your body before bedtime will help induce sound sleep and keep the skin soft.

Vata: warm sesame oil
Pitta: warm sunflower or coconut oil
Kapha: warm sunflower or mustard oil

 

  1. Bathing

Bathing is cleansing and refreshing. It removes sweat, dirt, and fatigue, brings energy to the body, clarity to the mind, and holiness to your life.

 

  1. Dressing

Wearing clean clothes brings beauty and virtue.

 

  1. Use of Perfumes

Using natural scents, essential oils, or perfumes brings freshness, charm, and joy. It gives vitality to the body and improves self-esteem.

Vata: the best scent to use is hina or amber
Pitta: try using khus, sandalwood, or jasmine
Kapha: use either amber or musk

 

  1. Exercise

Regular exercise, especially yoga, improves circulation, strength, and endurance. It helps one relax and have sound sleep, and improves digestion and elimination. Exercise daily to half of your capacity, which is until sweat forms on the forehead, armpits, and spine.

Vata: Sun salutation x 12, done slowly; Leg lifting; Camel; Cobra; Cat; Cow. Slow, gentle exercise.
Pitta: Moon salutation x 16, moderately fast; Fish; Boat; Bow. Calming exercise.
Kapha: Sun salutation x 12, done rapidly; Bridge; Peacock; Palm tree; Lion. Vigorous exercise.

 

  1. Pranayama

After exercise, sit quietly and do some deep breathing exercises.

Vata: 12 anulom-vilom breaths
Pitta: 16 cooling shitali breaths (curling up your tongue lengthwise and breathing through it)
Kapha: 100 bhastrika (short, fast breaths)

 

  1. Meditation

It is important to meditate morning and evening for at least 15 minutes. Meditate in the way you are accustomed, or try the “Empty Bowel Meditation”. Meditation brings balance and peace into your life.

 

  1. Now it is time for breakfast!

Source:

Adapted from Vasant Lad,  B.A.M.S., M.A.Sc., Ayurvedic Physician 

 

 

Give It Up

Posted on by Posted in Body, Inspiration, Mind

New years’ resolutions, fasts, diets. All things we do to attain certain goals. But somehow, they flake off and we are left half way feeling a little, well, under-resolved. But why not distill all these things down to a few core habits and attitudes, which, once practiced with resolve, will lead to happiness and discipline in all other aspects of your life – be it in eating, relationships, self-confidence.

There are countless religions and cultures that prescribe giving up things like food and other pleasures in order to express grief or repentance, to deprive yourself in order to remember the true source of our utmost joy, to purify yourself, some even say to express your piety, obedience and love for God. A case of abstinence leads to appreciation.

I get the idea. I think it’s a great thing to remind ourselves to be better and to find ways of doing this. I just don’t know if the conventional way its done is as effective as it could be.

Let me be super clear on this: a fast or resolution should never be for punishment or harmful in any way. Nothing good comes of either of these things.

At the core of it, fasting is not just something you do. It’s a delicate balance between discipline and purpose/intention.  There is no fast without the structure of discipline, and no discipline without the vehicle of a fast. Which begs me to question whether I’ve been doing it correctly and for the right reasons.

 

Giving Up Food

Food is something entirely necessary for survival, productivity and, most especially for me, a decent mood. To deprive myself of it is a little pointless and a lot counterproductive. I honestly can’t imagine a God, or whatever power may be, who would find this deprivation, in any way, honorary. And I do not find myself being a better person as a result. I consider myself to be a balanced and fairly disciplined eater. Not that a fast cannot be used to help you become more disciplined in eating. But if that is your purpose, make sure it’s one that is balanced and practical to sustain into the long term.

Some of you may fast to empathise with the hunger felt by the poor, in order to motivate you to do good deeds, and to help become detached from worldly things. Again, it’s easy to feel something like this when you know it’s short-lived. You know in a few days’  time you will be able to watch and catch up on your favourite TV programs, conveniently recorded on your PVR, eat that slab of chocolate sitting in your kitchen cupboard and down that beer chilling in your fridge. You’re still attached to these things and don’t understand what it is to not have them at all, ever. You haven’t truly given them up. If, after fasting, you do truly feel empathy, and you give up those things forever and use the money or energy, otherwise spent on the superfluous luxuries, to do something more productive for those that are less fortunate, this is a winning formula for you. But, sadly, that’s not always how it goes. Which is why a fast often starts and ends, and nothing much really changes. If you can put in so much mental conviction and effort into starving and depriving yourself, surely that same conviction and energy can be used to doing good in the first place. Why not cut out the part where you are drained of energy and productivity?

Giving Up Things

Yes, we tend to worship things (material things, transient things), rather than God himself. But giving up something material or desirous for a limited period of time isn’t going to change anything in the long run. Aren’t the qualities listed above supposed to be how we live – all of the time? Changing a habit for a short time and reverting as soon as time’s up doesn’t do much. Ergo, a fast, as we know it, does not create a sustainable way to honour the original purpose of a fast. These things require a more regular, practical and permanent change in mindset. Fasting (no matter what material thing you’re giving up – food, TV, alcohol, intercourse, etc), is fighting a symptom temporarily more than a cause permanently.

Giving It Up… but Just for a While

You can’t set a time limit to a fast. If you understand the true reason for a fast, you know that it is something you do as, and when, it becomes necessary. A fast is to free yourself from the clutches of your senses. To remind us of the sheer power of discipline. It happens naturally once you regularly become more aware of yourself and your tendencies. The idea is to fully enjoy and experience this world and all its wonders, but not to overindulge and want more. We are all guilty of this at some point or another. It’s only human. To simply remind yourself in the moment that what you are pursuing is not as beneficial as you may think, or not in your greater interest, is a far more powerful fast that one that is stipulated to occur over a certain period of time and which starts as abruptly as it ends.

Food for Thought

For me, it makes far more sense to give up or let go of things that hold us back, cause us pain, stress and suffering, in order to help remind us of our inherent happiness and exercise the discipline required in order to maintain and become established in that blissful state, more often. Because it is this very state that makes us better people and everything else – the repentance, the seeing past material things, the redirecting of our focus to less earthly things – falls into place naturally. I would much rather implement a constant discipline that lays a foundation to purify my thoughts, speech and action simultaneously.

If, like me, you find starving and not watching TV for a few days to be a little ineffective to your purpose, I have found this list of practical, day-to-day things to give up/let go of by Luminita Saviuc quite pertinent to fighting for my purpose from the inside, not just superficially, to creating the kind of mental stance I know will set the foundation to a discipline that will cultivate a higher sense of respect and love for myself and others and allow me to experience my wholeness regardless of what I’m depriving or not depriving myself of.

1. Give up your Need to Always be Right

There are so many of us who can’t stand the idea of being wrong – wanting to always be right – even at the risk of ending great relationships or causing a great deal of stress and pain, for us and for others. It’s just not worth it. Whenever you feel the ‘urgent’ need to jump into a fight over who is right and who is wrong, ask yourself this question:

“Would I rather be right, or would I rather be kind?” ~Wayne Dyer
What difference will that make? Is your ego really that big?

2. Give up your Need for Control

Be willing to give up your need to always control everything that happens to you and around you – situations, events, people, etc. Whether they are loved ones, coworkers, or just strangers you meet on the street – just allow them to be. Allow everything and everyone to be just as they are and you will see how much better that will make you feel.

“By letting it go it all gets done. The world is won by those who let it go. But when you try and try, the world is beyond winning.”
~Lao Tzu

3. Give up on Blame

Give up on your need to blame others for what you have or don’t have, for what you feel or don’t feel. Stop giving your powers away and start taking responsibility for your life.

4. Give up your Self-Defeating Self-Talk

Oh my. How many people are hurting themselves because of their negative, polluted and repetitive self-defeating mindset? Don’t believe everything that your mind is telling you – especially if it’s negative and self-defeating. You are better than that.

“The mind is a superb instrument if used rightly. Used wrongly, however, it becomes very destructive.”
~Eckhart Tolle

5. Give up your Limiting Beliefs about what You Can and Cannot Do, about what is Possible or Impossible

From now on, you are no longer going to allow your limiting beliefs to keep you stuck in the wrong place. Spread your wings and fly!

“A belief is not an idea held by the mind, it is an idea that holds the mind”
~Elly Roselle

6. Give up Complaining

Give up your constant need to complain about those many, many, maaany things – people, situations, events that make you unhappy, sad and depressed. Nobody can make you unhappy, no situation can make you sad or miserable unless you allow it to. It’s not the situation that triggers those feelings in you, but how you choose to look at it. Never underestimate the power of positive thinking.

7. Give up the Luxury of Criticism

Give up your need to criticize things, events or people that are different to you. We are all different, yet we are all the same. We all want to be happy, we all want to love and be loved and we all want to be understood. We all want something, and something is wished by us all.

8. Give up your Need to Impress Others

Stop trying so hard to be something that you’re not just to make others like you. It doesn’t work this way. The moment you stop trying so hard to be something that you’re not, the moment you take off all of your masks, the moment you accept and embrace the real you, you will find people will be drawn to you, effortlessly.

9. Give up your Resistance to Change

Change is good. Change will help you move from A to B. Change will help you make improvements in your life and also the lives of those around you. Follow your bliss, embrace change – don’t resist it.

“Follow your bliss and the universe will open doors for you where there were only walls.”
~Joseph Campbell

10. Give up Labels

Stop labeling those things, people or events that you don’t understand as being weird or different and try opening your mind, little by little. Minds only work when open.

“The highest form of ignorance is when you reject something you don’t know anything about.”
~Wayne Dyer

11. Give up on Your Fears

Fear is just an illusion, it doesn’t exist – you created it. It’s all in your mind. Correct the inside and the outside will fall into place.

“The only fear we have to fear, is fear itself.”
~Franklin D. Roosevelt

12. Give up your Excuses

Send them packing and tell them they’re fired. You no longer need them. A lot of times we limit ourselves because of the many excuses we use. Instead of growing and working on improving ourselves and our lives, we get stuck, lying to ourselves, using all kind of excuses – excuses that 99.9% of the time are not even real.

It is wise to direct your anger towards problems – not people;
to focus your energies on answers – not excuses.
~ William Arthur Ward

13. Give up the Past

I know, I know. It’s hard. Especially when the past looks so much better than the present and the future looks so frightening, but you have to take into consideration the fact that the present moment is all you have and all you will ever have. The past you are now longing for – the past that you are now dreaming about – was ignored by you when it was present. Stop deluding yourself. Be present in everything you do and enjoy life. After all, life is a journey, not a destination. Have a clear vision for the future, prepare yourself, but always be present in the now.

14. Give up Attachment

This is a concept that is, for most of us, so hard to grasp and I have to tell you that it was for me too, (it still is) but it’s not something impossible. You get better and better at it with time and practice. The moment you detach yourself from all things, (and that doesn’t mean you give up your love for them – because love and attachment have nothing to do with one another,  attachment comes from a place of fear, while love… well, real love is pure, kind, and self less, where there is love there can’t be fear, and because of that, attachment and love cannot coexist) you become so peaceful, so tolerant, so kind, and so serene. You will get to a place where you will be able to understand all things without even trying. A state beyond words.

15. Give up Living Your Life to Other People’s Expectations

Way too many people are living a life that is not theirs to live. They live their lives according to what others think is best for them, they live their lives according to what their parents think is best for them, to what their friends, their enemies and their teachers, their government and the media think is best for them. They ignore their inner voice, that inner calling. They are so busy with pleasing everybody, with living up to other people’s expectations, that they lose control over their lives. They forget what makes them happy, what they want, what they need….and eventually they forget about themselves.  You have one life – this one right now – you must live it, own it, and especially don’t let other people’s opinions distract you from your path.

We can each define ambition and progress for ourselves. The goal is to work toward a world where expectations are not set by the stereotypes that hold us back, but by our personal passion, talents and interests.
~Sheryl Sandberg

Sukshma Vyayama

Posted on by Posted in Body

Sukshma – subtle
Vyayama – workout

Dhirendra Brahmachari was the guy who popularised the secret techniques of Sukshma Vyayama after the knowledge was passed on to him by a great yogi in the himalayas.

It is a set of exercises that doesn’t just work your muscles, but stimulates the entire body, from top to toe. It targets the subtle body, so if you’re expecting a hardcore, purely physical workout, you’re on the wrong page. Sukshma Vyayama is a workout for each internal organ, joint, muscle, opening and appendage. It handles the prevention and cure of many ailments and increases the strength, vigour and functioning of all the different organs and systems in the body.

The main components of Sukshma Vyayama are:

  1. your breath
  2. a mental concentration point
  3. the actual exercise
It can be done once or, for the supremely motivated few, even twice daily.

Sukshma Vyayama Yoga requires little time and preparation. These short exercises open up subtle energy channels and in a session as short as 15 minutes stiffness in your joints will release and your body will become flexible, awake, strong and ready for the day’s activities. You will, undoubtedly, feel a tangible difference.

It is so sensitive, so powerful, so scientific, so deep and yet so simple.

 

Position/Posture

Standing upright requires the following to ensure no injury is incurred:

  • Ground your feet. Pull your knee caps up.
  • Tuck your tailbone under and pull your bellybutton in and up.
    This will align your spine and give your lungs space to expand fully.
  • Squeeze your shoulder blades together.
    This should lift and open your chest cavity and broaden your shoulders, protecting your neck.
  • Elongate the back of your neck and move your chin back ever so slightly.

 

Relaxation
  • If you feel tired or discomfort while doing any of these exercises, take a few moments to rest and breathe.

 

1. Prathna

  • Feet together. Stand upright.
  • Bend your arms, palms touching, with the thumbs against your throat cavity and your forearms pressed against your chest.
  • Close your eyes.
  • Turn your awareness within. Feel your body become relaxed but alert.
  • Only once you are here, relax the pressure of your forearms and palms.
  • If you haven’t reached this state, continue to press your forearms against your chest.IMG_2687

This exercise has it’s effect on the vagus nerve, part of the parasympathetic nervous system, which is cardio-inhibitory, which means that on stimulation it slows down the heart rate, calming you down.
It happens to coincide with the Monaha Nadi in ayurveda, which, when stimulated, helps sublimate sexual instinct and increases the power of concentration.
It is said that Lord Buddha was able to attain the perfect peace with the help of this exercise, while sitting under the Bodhi tree. This exercise gave him the strength to triumph over worldly passions.

 

Warm Up
Face and Neck
  • Standing or seated upright.
  • Pinch your eyebrows 5-6 times, moving from the centre outwards, using your thumb and index finger.IMG_2691
  • Put one hand on your forehead and other on at the back of your head. Push them inward 5 times.IMG_2692
  • Move three fingers (first, middle, and ring finger) of each hand from the jaw line to your chin and massage your cheeks. You could keep your mouth open as you do this. Did you find knots in the space between your jaws? This is a place where stress hides.IMG_2693
  • Open and close your jaw 5-10 times.IMG_2694
  • Open your mouth and wiggle your jaw side-to-side 10 times.IMG_2695
  • Interlock your fingers behind your head. Push against hands against your head and resist with your head. Repeat 5 times holding for 5-10 seconds each time.IMG_2696
Eyes
  • Sit straight. Move your eyes only to look up and down. Repeat 5 times.warmup eyes
  • Moving your eyes only, look left and right. Repeat 5 times.
    warmup eyes 2
  • Roll your eyes 5-6 times clockwise and then anticlockwise. Close your eyes for 10 seconds.
  • Squeeze your eyes tight and then open them wide. Repeat this 5-10 times.warmup eyes squeeze
Ears
  • Pinch your ears with your thumb and the outside of your index finger from the top, round the curve, to the lobe and gently pull the lobe down. Repeat 3 times.
    warmup ears

Scientists say that all the nerves that increase pragya (awareness) are located in the lower part of the ear.

  • Hold your ears and move them clockwise and anti-clockwise (as if riding a cycle) until your ears become hot.
Shoulders, Arms, Wrists, Fingers
  • Bend your arms, palms touching.
  • Move your palms forward, straightening your arms, swings them out to the side and back behind you fairly quickly.
  • Your chest will expand. Do this 5-10 times.IMG_2707

This exercise is good for releasing neck and upper back pain.

  • Arms at your side. Move your shoulders forward, up, back and down 5 times and then change direction for 5 rounds.IMG_2708
  • Then place your hands on their respective shoulders and bring your elbows forward to touch, continue moving them up, back and down. Repeat 5 times forward and backward.shoulder roll
  • Keeping your hands in fists, hold them out in front of you at shoulder level, fists touching. Rotate fists in both clockwise and anticlockwise direction, pressing against each other 5 times.IMG_2711-13
  • Make fists holding you thumb. Open and close your fists 10 times, spreading your fingers when you open your fist.IMG_2714-15
  • Shake your hands out for 30 seconds.

 

2. Uccarana-Sthala Tatha Visuddha Cakra Suddhi
clearing pharynx, throat and voice

  • Feet together. Stand upright. Tilt your head backward slightly.IMG_2717
  • Keep your eyes wide open and your mouth closed.
  • The chin must sit 2.5 inches above the sternal notch (the cavity at the base of the throat) and held in to be in line with the eyes.
  • Let your arms hang normally at your side.
  • Concentrate on your vocal chords (larynx).
  • Inhale and exhale deeply and rapidly through your nose (Bellows Breathing). Start by doing this for 5 rounds, aiming for 25.

The rapidity and force of the breathing clears, dries and ventilates the air passages.
It clears the pharynx of phlegm. Lisping can be overcome and the voice becomes stronger and more resonant. It is particularly beneficial for singers.

 

3. Buddhi tatha Dharti Shakti VikasakaIMG_2718
developing the mind and will power

  • Feet together. Stand upright. Mouth closed.
  • Tilt your head back as far as it will go.
  • Keep your eyes wide open.
  • Concentrating on the crown of your head, inhale and exhale rapidly and vigorously through your nose (Bellows Breathing).
  • Start by doing this for 5 rounds aiming for 25.

 

4. Smarna Shakti VikasakaIMG_2719
developing the memory

  • Feet together. Stand upright. Mouth normal and relaxed.
  • Focus your eyes on a spot 5 ft. in front of your toes.
  • Concentrate on the Brahmarandhra – the yogic term for the area between where your hairline starts above your forehead and the crown of your head (just under the anterior fontanelle).
  • Inhale and exhale vigorously (bellows effect) through your nose.
  • Start by doing this for 5 rounds aiming for 25.

This exercise is of special benefit to people who suffer mental fatigue.
There is a marked improvement in memory.
This exercise is useful for all those whose work causes mental strain and nervous exhaustion.

 

5. Medha Shakti Vikasaka
developing the intellect

  • Feet together. Body and back erect.IMG_2720
  • Lower your chin to rest on the sternal notch.
  • Eyes closed.
  • According to Yogic science, the centre of intellectual vigour is in the depression at the back of the neck.
  • Concentrate on this with all the force you possess.
  • Then start the bellows breathing exercise inhaling and exhaling with equal force.
  • Start by doing this for 5 rounds, aiming for 25.

 

 

6. Netra Shakti Vikasaka
improving the eye-sight

  • Feet close together. Back erect.IMG_2721
  • Head tilted back as far as it will go.
  • Concentrate on and look at the spot between your two brows without blinking.
  • Your eyes must squint when you do this exercise.
  • When your eyes feel tired or start to water, discontinue the exercise and resume it after a short rest.
  • Start by doing this for 30 seconds and build to 5 minutes.

This exercise stimulates the nasocialiaryplexus of the autonomic nervous system, the fibres of the nerves that move the eye and the internal structures of the eye.
It strengthens and improves the balance and coordination of the various muscles that move the eye.
It also exercises the iris (a muscular diaphragm surrounding the pupil of the eye instrumental in increasing or decreasing the amount of light entering the eye and falling on the retina).
Gazing at one point also helps engage the muscles which are attached around the lens of the eye and whose contraction or relaxation result in changing the shape of the lens. This sharpens your ability to focus, to create a sharp image of the observed object, whether near or far.
Thus the entire neuromuscular apparatus of the eye is toned up for a better performance and endurance. This exercise, apart from having immediate benefit to the eyes, just as powerful an effect on improving concentration.

 

7. Kapola Shakti Vikasaka
rejuvenating the cheeks

  • Feet close together. Standing erect.
  • Join the tips of your fingers and close each nostril with each of your thumbs.
  • Keeping the eyes open and pouting your lips, suck in the air vigorously through your mouth with a hissing sound, close your mouth and blow out your cheeks.
  • Close your eyes and with your chin resting against the cavity
    of your throat (sternal notch), hold your breath as long as you can.
  • Let the neck return to the normal posture.
  • Open your eyes and exhale through the nose slowly and effortlessly.
  • Start by doing this 5 times.cheeks

The Kakimudra depends on the oxygenation of the oral cavity. When we breathe normally, the mouth remains closed and fresh air does not enter, leaving germs to multiply unhindered. If however, a frequent forceful jet of air falls on the teeth, gums etc., it has a beneficial effect and prevents and even cures many oral infections.

Pouting while puffing out the cheeks exercises most of the muscles of the face, which are ordinarily inactive, except for the mild action involved in speaking or eating. The habitual inaction of these muscles makes them flabby. These exercises tighten and lift the muscles, giving you a youthful appearance. Your teeth become stronger. Pyorrhoea, caries and halitosis are cured.
Sunken cheeks fill up gradually and once again look normal. Pimple, boils etc also disappear.

 

8. Karna Shakti Vikasaka
improves hearing

  • Feet together. Stand upright. Eyes closed.
  • Close your mouth.
  • Plug your ears with your thumbs and place your index fingers on your eyes (which are closed).
  • Pout your lips and encircle your mouth with your middle and third fingers.
  • Now suck in air and close your mouth.
  • Blow out your cheeks and lower your chin to rest on the cavity of your throat.
  • Hold your breath as long as possible (your cheeks still puffed out).
  • Then let your neck go back to the normal posture.
  • Gently open your eyes and at the same time exhale through your nose.hearing

Creating pressure inside the mouth forces air through the Eustachian tube, which connects the mouth cavity with the middle ear. This tube’s function is the equalisation of pressure inside and outside the ear (when your ears pop after a change in altitude). Without it, the free vibrations of the eardrum cannot take place, which results in defective hearing.
The Jalandharabandha (bent neck) which forms part of the exercise ensures stimulation of the endocrine glands as well as nervous components, both somatic and autonomous, situated in this region.
By closing your earholes, nostrils, eyes and mouth you purify the passage of sound and enable yourself to hear the pure (inner) sound.

 

9-11. Griva Shakti Vikasaka
strengthening the neck

This triple exercise strengthens the neck and beautifies it. Diseases peculiar to the throat, such as tonsilitis, laryngitis, pharyngitis etc can be checked. The voice becomes resonant and speech defects such as lisping and stammering are completely removed. With perseverance, this exercise, in conjunction with a couple of others, yields exceptional results in cases of dumbness. Singers derive great benefit from it.

 

9. Griva Shakti Vikasaka 1

  • Feet together. Stand upright.

Exercise AIMG_2731

  • Relax your neck. Turn your head with a jerk first toward your right shoulder, then toward your left shoulder.
  • Make sure your back, shoulders and chest are kept firmly upright – your shoulders shouldn’t move with you.
  • Start with 10 times.

Exercise B

  • Jerk your head forward first, then back.
  • When it goes back it should touch the nape of your neck.IMG_2732-33
  • When it is forward your chin should touch the sternal notch.
  • Keep breathing normally.
  • Make sure your back, shoulders and chest are kept firmly upright – your chest should not cave in or puff out with the movements.
  • It should feel as though your head is hinging around an axis that runs from earlobe to earlobe.
  • Start with 10 times.

 

10. Griva Shakti Vikasaka 2

  • Feet together. Stand upright.
  • Keep your chin in and rotate your head from left to right and then right to left. Breathe normally.
  • Try to make your ear touch your shoulder, taking particular care to avoid raising the shoulder.
  • Start by doing this 5 times.IMG_2734-36

 

11. Griva Shakti Vikasaka 3

  • Feet close together. Stand upright. Mouth closed. Eyes open.
  • Inhale and exhale through the nose (Bellows Breathing) making the veins of your neck stand out. Blow out your stomach while inhaling, draw it in while exhaling. Start by doing this 5 times, aiming for 25.

 

12. Skandha Tatha Bahu-Mula Shakti Vikasaka
developing the strength of shoulder blades and joints

  • Feet close together. Back straight.
  • Fingers clenched into fists with the thumbs tucked in.
  • Pout your lips. Suck air in.
  • Blow out your cheeks and hold your breath with your chin resting on your sternal notch.
  • While holding your back straight, move the shoulders vigorously and stiffly up and down in a pumping motion.
  • Yours arms should be kept rigidly straight at your side.
  • Assume the normal posture, straighten your neck, open your eyes and exhale gradually through your nose.
  • Start by repeating this process 5 times.

IMG_2737-38

This exercise tones up the bones, blood vessels, muscles and nerves in the shoulder.

 

13. Bhuja-bandha Shakti Vikasaka
strengthening the upper arms

  • Feet close together. Hands formed into fists with thumb tucked in.
  • Bend the elbows and raise the forearms to 90 degrees (your fists will be pointing forward).
  • Throw your arms vigorously forwards and backwards at shoulder level.
  • The elbows must not go further back than the starting position.
  • When pushed, the arms should be parallel to the ground.
  • Breathe normally. Start with 25 times.IMG_2739-40

Under-developed arms with weak biceps will develop good muscles.
Heavy arms will become slender. Elbow joints inadvertently become stronger.
Deformities of the arms and shoulders are cured.

 

14. Kaphoni Shakti Vikasaka
strengthening the elbows

Exercise A

  • Feet close together. Stand upright.
  • Clench your fists with your thumb tucked in.
  • Raise your clenched fists forward to the level of the shoulders with a jerk, holding the upper arm stiff.
  • Then bring them down, reverting to the original position.
  • Start with 25 times.IMG_2741-42

Exercise B

  • Feet together. Stand upright.
  • Palms open and turned forward with the fingers together.
  • Lift the palms up, bending at the elbow, to the level of the shoulders then straighten them.
  • The elbows should remain stationary.
  • The palms must not touch the shoulders when going up, nor the thighs when going down.IMG_2743-44

This exercise cures malformation of the elbow and strengthens the joints. The circulation of blood in the arteries is accellerated, bringing fresh strength to the entire length of the forearm beginning from the elbow. Constant practice gives women rounded forearms while those of men acquire strength and symmetry.

 

15. Bhuja Valli Shakti Vikasaka
developing the forearms

  • Feet together. Stand upright. Arms at your sides.

Exercise A

  • Begin with your right arm. Let it hang at your side, palm open, fingers together.
  • Raise it sideways above your head with the palm outward.
  • Bring it down in the same manner.
  • The arm must not touch your head when going up, or your thigh when coming down.
  • Repeat the exercise with your left arm.IMG_2745-46

Exercise B

  • Bring both arms into action.
  • Both go up and come down together but the arms should not touch your head, each other or your thighs.

 

16. Purna-bhuja Shakti Vikasaka
developing the arms

  • Feet close together. Stand upright.
  • Fingers clenched into fists with the thumbs tucked in.

Exercise A

  • Inhale through your nose and hold your breath.
  • Swing your right arm forward, up, backward and down in a circle as many times as you can.
  • When you cannot hold your breath any longer stop with your arm bent at the elbow and breathe out forcefully while thrusting your arm forward at shoulder level.
  • Repeat in reverse, swinging the right arm backward, up and then forward and down.
  • Repeat both directions with your left arm.
  • Start with 5 times.IMG_2747-48

Exercise B

  • With both hands clenched into fists, let both your arms swing a full upward circle, and exhale with a hissing sound.
  • Reverse direction.
  • Start with 5 times.

This set of exercises tones up the nerves. The arms and hands become more shapely. The entire length of the arm becomes stronger.

 

17. Mani-bandha Shakti Vikasaka
developing the wrists

  • Feet close together. Stand upright.
  • Stretch your arms out in front of you at shoulder level, parallel to the ground.
  • Loosely clench your fists, holding your thumbs.

Exercise A

  • Let your wrists move the fists up and down with force.
  • While bringing your fist up and down, try to touch the forearm.
  • The arms should be kept as stiff as possible.
  • Start with 5 times.IMG_2749-50

Exercise B

  • Raise your arms sideways to shoulder level and bend your elbows (so they face sideways out).
  • Move your wrists up and down (as in A).
  • Try to get your fists to touch your forearms.
  • Start with 5 times.IMG_2751-52

 

18. Kara-tala Shakti Vikasaka
developing the palms

  • Feet close together. Stand upright.
  • Stretch your arms out in front of you at shoulder level, parallel to the ground.
  • Spread your fingers out as far as possible.

Exercise A

  • From the wrists let your hands move up and down vigorously.
  • While bringing your palms up and down try to touch your arm with your fingers.IMG_2753-54

Exercise B

  • With the same posture, raise your arms sideways to shoulder level and bend at the elbows.
  • Spread your fingers and flick your hands up and down as though trying to touch your arm.IMG_2759-60

 

19. Kara-prashtha Shakti Vikasaka
developing the back of the hand

  • Feet close together. Stand upright.
  • Stretch your arms out in front of you at shoulder level, parallel to the ground.
  • Palms are open and fingers close together.

Exercise A

  • Flick your wrists up and down with force by moving your fists. Keep your arms as stiff as possible.

Exercise B

  • Raise your arms sideways to shoulder level and bend at the elbow.
  • Move your wrists up and down. IMG_2756-57

 

20. Anguli-mula Shakti Vikasaka
developing the finger joints

  • Feet together. Stand straight, your body relaxed.
  • Stretch your arms forward, parallel to the ground at shoulder level.
  • The hands beyond the wrists should be relaxed and drooping.

Exercise A

  • Stiffen the entire arm out in front of you, leave the hand relaxed and floppy.
  • Start by holding for 2 minutes, aiming for 5.IMG_2761

Exercise B

  • Repeat exercise A with the arms bent sideways at the elbows.
  • Start by holding for 2 minutes.IMG_2762

 

21. Anguli Shakti Vikasaka
strengthening the fingers

  • Feet together. Stand upright.
  • Stretch your arms out in front of you at shoulder level, parallel to the ground.
  • Let your fingers form the shape of the hood of a cobra (spread slightly apart).

Exercise A

  • Stiffen the entire length of yours arms; from shoulder-joints to fingertips.
  • You need to use sufficient force to make your arms tremble for this exercise to prove effective.
  • Start by doing this for 2 minutes, aiming for 5.IMG_2763

Exercise B

  • Repeat exercise A with the arms bent sideways at the elbows.
  • Start by doing this for 2 minutes, aiming for 5.IMG_2764

 

22. Vaksha-sthala Shakti Vikasaka 1
developing the chest

  • Feet together. Stand upright. Arms at your side.
  • Palms turned to face backward with fingers together.
  • Swing your arms up and back in a semi-circle, palms facing the sky.
  • While doing this, inhale through the nose and lean back as far as possible.
  • Tuck your tailbone under and push your hips forward to give you a deeper lean.
  • Make sure you do not crimp the back of your neck, but allow it to arch back with space between your vertebrae.
  • Hold this position as long as you can.
  • Exhale slowly while reverting to the original position.
  • Start by doing this 5 times.IMG_2766

This exercise is beneficial for those with chest diseases such as tuberculosis, asthma and chronic bronchitis. The chest expands and becomes strong.
People with a weak heart will also benefit by doing this exercise for five minutes every morning.

 

23. Vaksha-sthala Shakti Vikasaka 2

  • Feet together. Stand upright. Arms at your side.
  • Palms of your hands turned inwards to face each other.
  • Inhale through your nose and bend backward from your waist as far as you can go.
  • At the same time swing your arms backwards behind you as far as you can.
  • Maintain this posture as long as you can.
  • Exhale slowly while resuming your original position.
  • Start with 5 times.IMG_2767

The advantages derived from this exercise are the same as from vakshasthalasakti vikasaka asana with the addition that this one gives vitality and strength to the chest and back.
The arms are also strengthened.
Thin people will find their protruding bones covered with healthy flesh. Regular practice of this exercise will help keep your back straight and strong.

 

24. Udara Shakti Vikasaka 1
developing the abdominal muscles

  • Feet together. Stand upright.
  • Inhale slowly through your nose.
  • Distend (push out) your abdomen as much as you can.
  • After holding your breath in this posture, release it slowly and gradually slowly drawing in the abdomen as much as you can, until it becomes hollow.
  • This exercise is also known as “uddiyana-bandha”.
  • Start by doing this 2 times, aiming for 5.IMG_2768

The ‘Yogacudamanupanisad’ says: “Just as the bird who flies in the sky, in the Uddiyana posture, so does man score a victory over death, like a lion over an elephant, thanks to the vitality he receives from the Uddiyanabandha.”

 

25. Udara Shakti Vikasaka 2

  • Feet together. Stand upright.IMG_2773
  • Raise you neck an inch above its normal position.
  • Breathe quickly and deeply through the nose (Bellows Breathing).
  • When you inhale, distend your abdomen.
  • When you exhale, contract it.
  • Try to distend and contract your abdomen to its fullest extent.
  • Ensure a rhythmic inhalation and exhalation cycle.
  • Start by doing this 5 times, aiming for 25.

 

26. Udara Shakti Vikasaka 3IMG_2774

  • Feet together. Stand upright.
  • Bend your head back as far as it can go.
  • Breathe in and out quickly (Bellows Breathing) while distending and contracting the stomach.
  • Start by doing this 10 times, aiming for 25.

 

27. Udara Shakti Vikasaka 4IMG_2775

  • Feet together. Stand upright.
  • Look at a spot four to five feet in front of your toes.
  • Inhale and exhale sharply (Bellows Breathing) distending and contracting your abdomen.
  • Start by doing this 10 times, aiming for 25.

 

28. Udara Shakti Vikasaka 5

  • Feet together. Stand upright.
  • Pout your lips and suck in air.
  • Simultaneously lower your chin to touch the sternal notch. This exercise is also called “jalandhara-bandha”.
  • While holding your breath, close your eyes and puff out your cheeks.
  • Exhale so gradually through the nose that there is no sound.
  • If you have held your breath for a considerable time, be sure not to blow it out violently as that would be harmful.
  • Start by doing this 5 times.cheeks 2

 

29. Udara Shakti Vikasaka 6

  • Feet close together. Stand upright.IMG_2778
  • Bend the upper part of your body forward at an angle of 60 degrees and place your hands on your hips with the fingers pointing back and thumbs pointing forward.
  • Inhale and exhale sharply through your nose (Bellows Breathing) and distend and contract your abdomen.
  • Start by doing this 10 times, aiming for 25.

 

30. Udara Shakti Vikasaka 7

  • Feet together. Stand upright.IMG_2779
  • Place your hands on your hips (as in udara shakti vikasaka 6).
  • Bend forward to an angle of 90 degrees.
  • Inhale and exhale sharply through your nose (Bellows Breathing) and distend and contract your abdomen.
  • Start by doing this 10 times, aiming for 25.

 

31. Udara Shakti Vikasaka 8

  • Feet close together. Stand upright.
  • Bend the upper part of your body forward at an angle of 60 degrees and place your hands on your hips with the fingers pointing back and thumbs pointing forward.
  • Exhale through your nose.
  • Without inhaling, distend and contract your abdomen in rapid succession.
  • After you have held your breath to the fullest limit of your endurance, breathe in slowly.
  • Then breathe out and distend and contract your abdomen again.
  • Your breathing must be suspended while exercising your abdomen.
  • Start by doing this 5 times.

 

32. Udara Shakti Vikasaka 9

  • Feet together. Stand upright.
  • Place your hands on your hips (as in udara shakti vikasaka 6).
  • Bend forward to an angle of 90 degrees.
  • Exhale through your nose.
  • Without inhaling, distend and contract your abdomen in rapid succession.
  • After you have held your breath to the fullest limit of your endurance, breathe in slowly.
  • Then breathe out and distend and contract your abdomen again.
  • Your breathing must be suspended while exercising your abdomen.
  • Start by doing this 5 times.

 

33. Udara Shakti Vikasaka 10

  • Stand with your feet two feet apart.
  • Place your hands on your knees and bend from the waist.
  • Exhale completely.
  • Contract your abdomen to the fullest extent. This is called the complete “Uddiyana”.
  • Once done, stiffen your arms and allow the Nauli* to stand out.
  • Try to move it right and left. Start with 3.

*The Nauli is the recti abdominis, which forms the front linear wall of the abdominal cavity.

The exercises for the abdomen depend on three processes for their efficacy:

  1. Muscular contraction of parietal abdominal muscles, especially the rectus abdominis
  2. Stimulation of coeliac and plexuses of the autonomic nervous system
  3. Abdominal respiration

 

34-38. Kati Shakti Vikasaka
strengthening the back

The five exercises for the back make it supple and symmetrical. Regular practice removes all minor deformities of the back. Men and women under 25 can add to their height, while those between 25 and 30 will also find themselves taller than when they started. It is a boon for short persons. These exercises are especially good for strengthening the back. Artists and actors will find them of great help. A short course of these exercises will add several inches to the chest and take away many more from a flabby back, while regular practice will make the body symmetrical and strong.

 

34. Kati Shakti Vikasaka 1

  • Feet together. Stand upright. Clench your right hand to form a fist with the thumb tucked in.
  • Hold it behind your back.
  • Place your left hand on the right wrist, both in contact with the back.
  • Breathe deeply through the nose while bending backward as far as you can.
  • Maintain this posture for a few moments.
  • Then, while exhaling, bend forward and try to touch your knees with your head.
  • Start by repeating this sequence 5 times.
  • Repeat with the left hand formed into a fist with the right hand on the left wrist.backbend 1

 

35. Kati Shakti Vikasaka 2

  • Stand with your feet apart, as far as possible.
  • Arms on hips. Keep your fingers pointing back and your thumbs pointing forward.
  • Inhale and bend back from the waist as far as you can go. Hold this posture.
  • Then, exhaling gradually, bend forward to touch the ground with your head.
  • Start by doing this 5 times.
    backbend 3

 

36. Kati Shakti Vikasaka 3

  • Feet together. Stand upright.
  • Inhale and bend back with a jerk as far as you can.
  • Exhale and bend forward with a jerk aiming to touch your knees with your head.
  • Ensure your hands do not touch your thighs or your knees.
    backbend 2

 

37. Kati Shakti Vikasaka 4IMG_2789

  • Feet together. Stand upright. Arms stretched out sideways.
  • Spread your arms out to the side.
  • Bend your trunk to the left, as far as you can.
  • Stretch so that your hand touches your calf. Return slowly to centre.
  • Then bend to the right, stretch, and return slowly to centre.
  • While doing this exercise, ensure your arms do not move up or down and that your trunk does not lean forward or backward.
  • Repeat the exercise with your feet 2 feet apart.
  • Start by doing these exercises 5 times.

 

38. Kati Shakti Vikasaka 5

  • Stand with your feet 2 feet apart.
  • Inhale quickly and swing the trunk and the outstretched arms in a semi-circle to the right and exhale.
  • Repeat this sequence to the left. Start by doing this 10 times.IMG_2791

 

39. Muladhar-Chakra Shuddhi
toning the bowels and muladhar chakra

  • Feet together. Stand upright. Thighs pressed together. Neck relaxed.
  • Press your buttocks rigidly together.
  • Contract the rectum as if drawing in air.
  • Breathe normally, although your breath may suspend naturally.
  • Your body may also tremble with the very violence of the effort.
  • Since this exercise is for the internal organs no illustration is possible.
  • Repeat the exercise with the feet seperated by about 2-3 inches.
  • Start by practicing this for 2 minutes, aiming for 5.

The Upanisads say: “The drawing up of air through the rectum, Apana, results in the elimination of the products of the kidneys and the bowels, and slenderness replaces flabbiness.”

 

40. Upastha Tatha Svadishthana Chakra Shuddhi
cleansing and toning the bowels

  • Feet 1.5 feet apart. Stand upright.
  • With buttocks rigid, contract and draw upward the muscles of the rectum and the genital organs.
  • Breathing would automatically be suspended.
  • Your feet, knees and thighs will begin to tremble.
  • This particular exercises draws heavily on your energy and special care should be taken to ensure it is being done correctly.

This exercise stimulates the hypogastric plexus of nerves. From both these centres, the nerve supply goes to the lower part of the intestinal tract as well as to the pelvic viscera and the sphincters of the genito-urinary system and anus.

 

41. Kundalini Shakti Vikasaka
developing the mystic coil

  • Feet 2 inches apart. Stand upright.
  • Hit your heels on your buttocks one after the other, with force.
  • Care should be taken to bring the foot down on the original spot from which it was raised. Start with 25 times.IMG_2792

This exercise kindles the forces of the “mystic coil” or Kundalini. The Upanishads state that the coil endowed with immense power resides in the upper region of the knot. This knot is the cause of the bondage of the ignorant and the emancipation of the yogi.

 

42-43. Jangha Shakti Vikasaka
developing the thighs

These exercises develop the thighs and make them shapely. You can cover long distances without tiring. Thin limbs acquire healthy flesh, while flabby ones get rid of the superfluous flesh.
Within a very short time benefits of a lasting nature are noticed.

42. Jangha Shakti Vikasaka 1

Exercise AIMG_2793

  • Inhale through your nose and simultaneously throw up your arms and jump up with your feet together.
  • Exhale and simultaneously lower your arms as you land on your toes with your feet apart.
  • Your arms must not touch your thighs, nor should your legs bend at the knees.

Exercise B

  • The same as at A but the breathing is swopped.
  • In A you inhaled when the arms were thrown up; in B you will exhale when you jump up (arms up) and exhale as you land (arms down).
  • Start by doing each 10 times.

 

43. Jangha Shakti Vikasaka 2

  • Feet together. Stand upright.

Exercise AIMG_2794

  • Inhale through your nose and bend your knees slowly.
  • Hold your arms in front of you, parallel to the ground.
  • Stop when your thighs are parallel to the ground. Hold as long as you can.
  • Ensure the heels and toes remain on the ground and do not lift.
  • Keep your knees together.
  • Exhale slowly and gradually begin to rise.
  • If you find it difficult to hold your breath while doing this exercise, you can breathe normally.
    Over time, aim toward holding your breath.

Exercise BIMG_2795

  • Breathe in. Bend your knees to the side without sitting on your heels.
  • While in this position, hold your breath as long as you can.
  • While rising, exhale slowly.
  • If it is difficult to hold your breath, breathe normally.
  • Start with 5 times.

 

44. Janu Shakti VikasakaIMG_2796
strengthening the knees

  • Feet together. Stand upright.
  • Raise your foot forward with a jerk of the knee and then raise it backward and repeat while keeping the upper part of your body in the same erect position.
  • After doing this exercise with one leg, repeat it with the other.
  • When taking your leg back, the heel must touch the buttock.
  • Start with 10 times.
  • Join your legs. Contract and relax your knees 10-20 times.

This exercise is good for any rheumatic condition of the knees as it improves the circulation of blood in the region. It is particularly beneficial for football players.

 

45. Pindala Shakti Vikasaka
strengthening the calves

  • Feet together. Stand upright.IMG_2797
  • Clench your hands into fists.
  • Keep your neck relaxed.
  • Inhaling through your nose, squat with your arms out in front of you, parallel to the ground.
  • Keep your feet on the ground, with your knees together. Go down as far as you can.
  • While holding your breath, stand up and move your arms in one full circle as in udarasakti vikasakasana and, on completing the circle, they should be held before your chest, arms bent at elbows, fists touching each other.
  • Exhale sharply while expanding the chest and pulling the arms slightly backward.

 

46. Pada Mula Shakti
developing the soles

  • Feet together. Body erect and relaxed.IMG_2798

Exercise A

  • Throw the weight of your body onto your toes.
  • Raise and lower your body, bending at the knees, in a spring-like motion.
  • Keep you heels and toes together throughout.
  • Start with 25 times.

Exercise B

  • Balance on your toes.
  • Jump up as high as you can and land on your toes.
  • Use your toes to their max.
  • Maintain the original position of contact between the heels and the toes – ie bring them down in the same position each time.
  • Start with 10 times.jumping

These exercises give the calves strength and symmetry, rheumatic conditions are cured. The calves become firm and the soles of the feet strong.

 

47. Gulpha-pada Prashtha-pada-tala Shakti Vikasaka
developing the strength of ankles and feet

  • Feet together. Stand upright.IMG_2801
  • Stretch one foot in front of you and hold it about 9 inches off the ground.
  • Move your toes up and down.
  • Move your feet up and down, hinging at your ankle.
  • Make circular movements clockwise and anticlockwise with your foot, hinging at your ankle.
  • Start with 10 times each.

This exercise relieves rheumatism in the ankles and strengthens the toes and the feet.

 

48. Padanguli Shakti Vikasaka 
developing the toes

  • Feet together. Body erect and relaxed.IMG_2802
  • Spread your arms out.
  • Lift up onto the tips of your toes (they will be holding your full body weight).
  • Maintain your balance in this position as long as you can.
  • Hold for 30 seconds – 2 minutes.

It improves the appearance of deformed toes. It is especially good for runners as it helps make the toes elastic.

 

49. Rekha GatiIMG_2803
walking in a straight line

  • With the left foot on the ground, place your right foot in front of it so that the right heel touches the toes of the left foot.
  • Ensure the entire distance is covered in a straight line.
  • Then walk backward, in the same manner and in a straight line.
  • The eyes must look forward, not at the feet.

This exercise increases the power of concentration and improves the balance of the body. It is of special benefit to acrobats, army/policemen and anyone who relies on agility and an actute sense of balance.

 

50. Savasana
corpse pose

  • Lie down on the floor on your back.IMG_2804
  • Let your arms relax at your sides, your legs straight and your feet flopping out to the side.
  • Maintain this posture until your breathing and your heartbeat are normal again.

This is to give your body a chance to rest and assimilate the exercises.
It allows the blood to flow through the body without strain, and refreshes the worked organs and limbs.

 

As you practice these techniques, you begin to understand what impact each stretch has on your mind. Each little movement or activity releases some stress and you can slowly start comprehending the mechanism of prana (energy) movement within yourself.

This knowledge can only be gained by practice and experience, not by reading.

In time, you will find yourself in a zone where your body-mind coordination is effortless and precise.

Sources: 

http://chrysalisyog.homestead.com/sv.html
http://www.scribd.com/doc/85751035/YOGIC-SUKSMA-VYAYAMA#scribd

Liver Detox

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The Power of the Liver Detox

Liver Detox

By detoxifying the body, giving it the right nutritional tools and avoiding nasty environmental toxins (which confuse and hinder the liver), we can literally regenerate this wonderful organ.  Your liver’s functions may be restored to full health.  Foods and herbs which support liver healing and detoxification can be used to make dramatic changes to symptoms associated with a sluggish liver and give long lasting healing effects.

Detox Details

  • 6 days of preparation and 16-20 hours of actual flush. Try aim for the flush to happen over the weekend, when you have time to rest.
  • Colonic irrigation recommended on day 5 (make the booking in advance).
  • The day of new moon or while the moon is waning is ideal for this cleanse (the body tends to hold more water in the brain and tissues on full moon).

You’ll need:

Apple Juice – 1 litre per day for each of the 6 days (as fresh as possible)

Epsom Salts (Magnesium Sulphate) – 4 tablespoons dissolved in 250ml (1 cup) of water

Extra Virgin Olive Oil (cold pressed) – 1/2 cup

Fresh Grapefruit – enough to squeeze 3/4 cup of juice

(alternative to grapefruit juice is equal amounts of orange and lemon juice)

Preparation (Day 1 -5)

  • Drink a total of 1 litre of apple juice, slowly and at regular intervals through the day, between meals (avoid just before meals, within 2 hours after a meal and evenings). This is in addition to your normal daily water intake.
  • Rinse your mouth with baking soda or brush your teeth after drinking the juice to prevent the acid damaging your teeth.
  • Eat and exercise normally. See what to avoid below.

The malic acid in apple juice softens the gallstones, making the passage through the ducts smoother.
You may experience bloating and diarrhoea in the first few days. This is normal – it’s actually stagnant bile being released by the liver.

Avoid

  • Taking any medication, vitamins, supplements that are not absolutely necessary
  • Cold or chilled beverages (these chill the liver and reduce the effectiveness of the cleanse)
  • Meat
  • Dairy products
  • Fried food
  • Overeating

Day 6

  • 08:00            Drink the full litre of apple juice in the morning.
  • 08:00-09:00  Eat a light breakfast (hot cereal or, ideally, oatmeal).
    Avoid sugars, sweeteners, spices, milk, butter, oils, yoghurt, cheese, ham, eggs, nuts, pastries, cold cereals etc. Fruit and fruit juices are fine.
  • 12-13:00      Lunch should be plain cooked or steamed vegetables with white (preferably Basmati) rice. Flavour with unrefined sea salt.
    Do not eat any protein foods, butter or oil (to avoid feeling ill during the flush).
  • 13:30           Do not eat or drink anything after 13:30 (to avoid difficulty passing the stones).
  • 13:30-18:00 Do a colon cleanse/irrigation to clear the passage for the stones.
  • 18:00          Add 4 tbsp of Epsom salts to a total of 3 cups of water (750ml). Drink 3/4 cup now.
    Sip water after, drink throughout a straw or add lemon juice to improve the taste.
  • 20:00          Drink another 3/4 cup of Epsom salt mixture.
  • 21:30          If you have not had a bowel movement or have not had a colon irrigation, take a water enema to trigger bowel movements
  • 21:45          Wash the grapefruit (or oranges and lemons).
    Squeeze and remove pulp. You will need 3/4 of a cup of juice.
    Add 1/2 cup of olive oil to a bottle/jar with a lid. Shake hard until solution is watery.
  • 22:00          Prepare your bed so that you can lie on your back, your head propped up to be higher than your abdomen. If you can’t lie on your back, or are uncomfortable, you can lie on your right, knees pulled toward your head.
    Stand next to your bed and drink the juice-oil mixture. If you are still having bowel movements, this can be delayed for up to 10 minutes.
  •                    Lie down IMMEDIATELY and stay perfectly still for at least 20 minutes, without speaking – this is key to releasing the gallstones.
    Do not drink water for at least 2 hours after the oil-juice mix.
    Put your attention on your liver. You may feel the stones travelling along the ducts.
  •                    There will be no pain or spasms – the Epsom salts dilate the ducts dilated and relaxed.
    Sleep, if you can. If you feel the need to have a bowel movement, do so, and check for stones.
    You may feel nausea as a result of the outpouring of gallstones and toxins. It will pass.

Day 7

  • 06:00-06:30  When you wake up (but not before 06:00), drink your 3rd glass of Epsom salt mix. If you are thirsty, drink a glass of warm water before taking the salts.
  •                       Rest, read, meditate. If sleepy, go back to sleep. Ideally it is best to keep the body in an upright position. If you feel fine, you can do some light exercise such as yoga.
  • 08:00-08:30  Drink your 4th and final glass of the Epsom salt mix.
  • 10:00-10:30  Drink freshly pressed juice.
  • 11:00            You may eat 1 or 2 pieces of fresh fruit.
  • 12:00            You may eat regular, but light, food.
  • By the evening you should be back to normal.
  • Continue to eat light meals during the 2-3 days that follow – your liver has been through a surgery of sorts.

What to Expect

  • You will have a number of watery bowel movements during the morning and afternoon following the flush.
  • These initially consist of gallstones mixed with food residue and then just stones and water.
  • Most of the stones will be pea-green and float (bile), some will be tan or white and sink (calcified gallstones – they contain heavier toxic substances).
  • You may find a layer of white or tan-coloured foam. These are sharp-edged cholesterol crystals and equally important to release.
  • To remove all the stones will require 8-12 flushes at 3-week or monthly intervals. Not more frequently than that. Keep cleansing until you have 2 consecutively stone-free flushes.

 

Congratulations! You are well on your way to curing your back pain, allergies, bursitis and leading a disease-free lifestyle…