menstrual disorder 1

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Yoga Therapy

Menstrual Disorders - II (Pain during menses, Scanty or delayedcycle)

MENSTRUAL DISORDER

INTRODUCTION:

A menstrual disorder is a physical or emotional problem that interferes with

the normal menstrual cycle, causing pain, unusually heavy or light bleeding,

delayed menarche or missed periods.

Description:

• A woman of childbearing age should menstruate every 28 days or so unless

she is pregnant or moving into menopause.• Some the result of physical causes, others emotional.

• These include amenorrhoea – the cessation of menstruation.

• Menorrhagia – heavy bleeding.

• Dysmenorrhea – severe menstrual cramps

CLASSIFICATION:

• Amenorrhoea

• Dysmenorrhoea

• Pre-menstrual syndrome

AMENORRHOEA:

Means it is the absence of menstruation. It is a symptom and not a disease.

i) Primary – Before puberty.

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ii) Secondary – During pregnancy, lactation and following menopause.

CAUSES:

Congenital, absence of vagina, absence of uterus, cretinism, Turner’s

syndrome, Juvenile diabetes, Hypo gonadotrophic hypogonadism.

SYMPTOMS:

Anemia, weight loss (tuberculosis) or gain in short span of time suggestive of

some metabolic disorders, malnutrition.

INVESTIGATIONS:

Blood – ESR – raised, X – ray, Thyroid test (hypo) T3, T4, Ultrasonography –

uterus absent, Laparoscopy – tubes resent, ovaries absent and Blood sugar.

TREATMENT:

Primary Amenorrhoea: No treatment is necessary. Genetic or hormonal

abnormalities – oral contraceptives includes estrogen the progesterone.

Secondary Amenorrhoea: It is due to hormonal imbalance. Tumors or

cysts may require surgery. It is also due to obesity which requires diet and

exercise.

DYSMENORRHOEA:

It is menstrual condition characterized by severe and frequent menstrual

cramps and pain associated with menstruation.

Primary dysmenorrhoea: Severe and frequent menstrual cramping caused

severe ad abnormal uterine contractions.


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Secondary dysmenorrhoea: It is due to some physical cause, painful

menstrual periods caused by another medical condition present in the body

(i.e., pelvic inflammatory disease, endometriosis).

CAUSES:

In general, females with primary dysmenorrhoea experience abnormal

uterine contractions as a result of a chemical imbalance in the body.

Secondary dysmenorrhoea is caused by endometriosis – often resulting ininternal bleeding, infection and pelvic pain. Other possible causes are pelvic

inflammatory disease, uterine fibroids, abnormal pregnancy, infection,

tumors and poly cystic ovarian disease

SYMPTOMS:

Cramping and pain in lower abdomen, low back pain, vomiting, diarrhea,

fatigue, weakness, fainting and headaches.

INVESTIGATIONS:

Blood, urine routine, ultra sound/ songraphy, Magnetic Resonance Imaging,

Laparoscopy – to detect abnormal growth, Hysteroscopy and sugar test.

TREATMENT:

Prostaglandin inhibitors to reduce pain, oral contraceptives, progesterone

(hormone treatment). Dietary modifications, vitamin supplements regular

exercise, abdominal massage.

PRE-MENSTRUAL SYNDROME:


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Most females experience some unpleasant or uncomfortable symptoms

during their menstrual cycle. The symptoms are significant, but of short

duration and nor disabling. Symptoms may last from few hours to many

days. The intensity of symptoms varies in females and temporarily disturbs

normal functioning.

CAUSES:

Estrogen – progesterone imbalance, hyperprolactinemia, carbohydrate

metabolism changes, retention of sodium and water by the kidneys and low

blood sugar.

SYMPTOMS

Irritability, lack of control, nervousness, agitation, anger, insomnia,

depression, anxiety, infections, allergies, visual disturbances, abdominal

cramps, constipation, vomiting, backache, acne, vertigo, heart palpitations,

muscle, spasms and hot flashes.

TREATMENT:

Oral contraceptives, Tranquilizers, Dietary modifications, Vitamin

supplements, and a well balanced diet, regular exercise, hormone treatment

and stress management.

LOOSENING EXERCISES:

JoggingPosition: Tadasana

• Place the fsts o the hands on the chest.• Relax the shoulders.•

Stage I : Slow Jogging

• Slowly start jogging on your toes.

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• Practice about 20 times.

Stage II : Backward Jogging

• Slightly lean orward and gradually increase the speed o jogging.• While jogging heels should touch the buttocs.• Practice 20 times at your maximum pace.• Slow down the speed gradually.• !o not stop" continue the slow jogging about # to $0 times.

Stage III : Forward Jogging

• Slightly lean bacward increase the speed o jogging.• %ow raise the nees orward as high as possible to reach the chest le&el.• Practice about 20 times at your maximum speed.• Slow down the speed gradually.

• !o not stop" continue the slow jogging about # to $0 times.

Stage IV : Side Jogging

• 'ncrease the speed gradually taing the heels sideways.• (long with the speed o jogging try to bring heels closer to the elbows.• Practice about 20 times at your maximum speed.• Slow down the speed gradually.• !o not stop" continue the slow jogging about # to $0 times.

Stage ) * +uha !houti to relax ater jogging Practice

• ,end orward" legs apart and eep the palms on the thighs" arms straight.• 'nhale through the nostrils and exhale orcibly through the mouth.• -ome bac to standing position and relax.• his practice relie&es the strain o jogging.

Benefits :

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

Forward and Backward Bending

Position : Tadasana

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• 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.

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• Avoid this exercise who are suffering from Migraine, Low or High blood pressure and

back problems.

Butterfly Loosening

Position : Dandasana

• Bend the knees and bring the soles of the feet togerher.

• Try to pull them as much as close to the body if possible.

• Try to touch the heels to the perineum, if possible.

• Relax the inner thigh muscles.

Practice :

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Stage I : Clasping the feet with the hands.

• Clasp the feet with both hands.

• Gently bounce the knees up and down, use the elbows as levers to press the legs down.

• Try to touch the knees to the floor on the downward stroke.

• Repeat 20 - 30 up and down movements with the normal breathing.

Stage II : Hands on the knees.

• Place the hands on the knees.

• Gently try to push the knees down towards to the floor using the palms and allow the

knees to come up in spring action.

• Repeat 20 - 30 times with the normal breathing.

• Relax and straighten the legs.

Note :

• Do not force the movements which is very important to remember.

• Try to keep the spine, neck and head erect.

• Try to keep the trunk still while practicing the exercise.

Benefits :

• It is a preparatory practice for loosening up the knee and hip joints.

• Helps to gain mastery to perform Padmasana and other meditative postures.

• Practice of half butterfly loosening exercise is beneficial for those people who can not sit

in cross legged position.

• Relieves the tension in the inner thigh muscles.

• Removes tiredness who work long hours of standing and walking.

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.

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• 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.


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

Baddha Konasana Exercise


Practice :

• Bend the knees and bring the soles of the feet together at a comfortable distance from

the body with the outer edges of feet resting on the mat.

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• Bring the feet as close to the perineum/groin is possible.

• Bring the hands to hold onto the feet or hook the big toes from the index and middle

finger.

• Press the soles of your feet together as your knees drop open to both sides as far as it

is naturally comfortable.

• While exhaling, slowly bend forward from the root of your waist region as much as

possible and drop your head, stay for !" seconds.

• While inhaling, slowly come back to the starting position.

• Practice #!$% rounds.

Benefits :

• &ecommended for menstrual disorders and menopause problems.

• 'herapeutic asana for sciatica, flat foot and infertility.

• (timulates the abdominal organs, o)aries, prostate gland, bladder and kidneys. *elps

to reduce anxiety and fatigue.

• (trengthens and impro)es flexibility to inner thighs, groins + knees.

Precautions :

• People with groin, knee and low back inury should a)oid this exercise.

• People with high blood pressure, heart related problems should not practice this

posture.

Tier Breathin

•

(it in -arasana.• eep a distance of one arm between the knees.

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• 'ake one arm distance from the knees and lean forward.

• Press the palms on the ground and stand on your knees.

• eep the arms and thighs straight and firmly on the ground.

• While inhaling, see that your spine is in the conca)e shape and at the same time raisethe head and look up.

• While exhaling, arch the spine upwards and slowly bend the head down.

• 'ry to bring the chin closer to the chest.

• &epeat the practice for fi)e rounds.

Benefits :

•

&ecommended for sthma, Back pain, *ypertension, *ead ache, 0eck pain and1enstrual disorders 2 *ea)y and 3re4uent periods 5.

Li!itations :

• People with se)ere back problems, inury in hips and knees should a)oid this

practice.

Pa"ana!u#tasana #ri$a

(tage 6 : 7eg &otation

Position : (upine Posture

• 7ie down on your back.

• (lowly without bending the knee, while inhaling raise the right leg up to " degree

position. eep the left leg straight on the ground.

• 8xhale at " degree and while inhaling raise the right leg further up to 9% degree

position.

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

• 6nterlock the fingers and place the o)er the knee or ust below the knee if possible.

• 6nhale 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.

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• &otate the left leg " rounds clockwise and " rounds anti!clockwise without bending

the knee with normal breathing.

• (lowly 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 9% degree position.

• 8xhale and slowly lower the right leg to " degree position.

• 6nhale deeply and while exhaling lower the right leg to the floor. With the normal

breathing relax for few seconds.

• Practice the same mo)ements on the left side.

0ote :

• While rotating the leg, the circular mo)ement should be as large as possible.• (uck in the abdomen in while rotating the leg for the good effect.

• While rotating the leg do not bend the knee.

• 6f cramping is experienced in the abdominal muscles inhale deeply and relax the

whole body with exhalation.

(tage 66 : &ocking and &olling

Position : (upine Posture

• While inhaling raise both legs to " degree, take an exhalation here and while

inhaling raise the legs to 9% degree position.

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

• 6nterlock the finger and clasp the hands around the knees.

• eep the chin on the knees or try to bring the chin closer to the knees.

• 0ormal breathing in this position.

$. &ocking :

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• &ock the whole body forwards and backwards, practice " to $% rounds.

• 'ry to come up into the s4uatting position on the feet while rocking forward and while

rocking backward feel the massaging effect in the spine.

• &elax for few seconds in the same position and mo)e on to the rolling practice.

. &olling :

• &oll the whole body to the right side, your sides of the legs and elbows should touch

the floor.

• &oll the body to the left side, your sides of the legs and elbows should touch the floor.

• &epeat the practice alternately to the right and left for " times.

• (lowly stop the practice and relax for a while.

• While inhaling , release the hands, lower the head to the floor and raise the both legsto 9% degree.

• While exhaling, slowly bring the legs to " degree position.

• 6nhale deeply and while exhaling slowly bring the legs down to the floor.

• &elax in (a)asana.

Benefits :

• 1assages the back, buttocks and hips.

• &educes the abdominal fat.

• (trengthens the lower back muscles and loosens the spinal )ertebrae.

;ontra!indications :

• )oid this practice who is suffering from high blood pressure and back problems such

as sciatica and slipped disc.

%a&asana ' Paschi!otanasana exercise

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Position : (upine

Practice :

• 7ie down on your back with the legs together.

• eep the arms by the side of the body with the palms facing down.

• &elax the whole body for a while.

• &aise both the legs rapidly by pressing down on the arms.

• &oll the legs o)er the head keeping the legs straight and touch the toes to the the

ground like in *alasana.

• 'hen, roll the body rapidly back to the starting position and immediately sitting up

and bending forward into Paschimotanasana with knees straight and trying to touch

the knees with the forehead.

• &ock back into *alasana and Paschimotanasana.

• 6n this manner repeat #!$% times with the normal breathing.

0ote :

• 'ry to perform with an e)en flowing mo)ement.

• (tart slowly and gradually increase the speed.

• Do not bend the knees at any stage of the practice.

• Do not strain yourself or go beyond your capacity.

• 'he system will take care of itself about breathing pattern.

• Practice under the guidance of a yoga expert.

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Benefits :

• cti)ates the intestinal peristalsis.

• 6mpro)es digestion and relie)es from constipation.

• (tretches the pel)ic region.

• 3acilitates the break down fats by exercising the li)er and gallbladder.

;ontra!indications :

• People with sciatica or back problem and neck inury should not practice.

• 0ot recommended for the people with high blood pressure.

Sur$a Na!as#ara

6ntroduction :

(urya 0amaskara is a uni4ue yoga based exercise for o)erall Personality De)elopment

2Body, 1ind and 6ntellect5. 6t loosens, stretches and massages the whole body. 'his practicetones the oints, muscles of the internal organs of the body. 6t is the combination of the asana,

pranayama, mantra and meditation techni4ues. 6t is more beneficial for children in their

growing age. 6t helps them to de)elop balanced state of mind, healthy body, concentration,

memory de)elopment.

1antra plays a )ital role in surya namaskara. 6t generates )ibrations in the body to correct the

functions of exocrine and endocrine systems of the glands. 6t stimulates all the )ital internal

organs of the body.

Prayer :

*irnmayena Patrena, (atyasyapihitam 1ukham

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'at t)am Pusan pa)rnu (atya Dharmaya Drstaye.

7ike a lid to a )essel, < (un, your =olden orb co)ers the entrance to 'ruth. indly open thy

entrance, to lead me to 'ruth.

Bia 1antra :

8)ery 0amaskara is performed by chanting


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back, rest the toes of the right feet and right knee on the floor. rch up the chest, thoracic

region and lower the spine. Bend the head backward and look up. eep the palms and left

foot in the same line.

Benefits : 1assages the abdominal muscles and tones up lungs. (trengthens the calf muscles

and thigh muscles. 6mpro)es the function of thyroid glands as throat if stretched up.

Position : 1antra :


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Benefits : 'ones the calf muscles and thigh muscles. 6mpro)es the function of thyroid glands.

Position : 9 1antra


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• Practice (urya 0amaskara before the asana session.

• ;hanting of 1antras with


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Step '' * Synchroni3ation with ,reathing

• Synchroni3e the breathing along with the abdomen mo&ements. Whileinhaling the abdomen bulges up" while exhaling abdomen sins down.

• eel the deep breath go down to the lungs as your inhale and ullexhalation emptying the lungs" each time. Practice # rounds.

Step ''' * ,reathing with eeling

• Synchroni3e the breathing and the abdominal mo&ement with eeling.While inhaling" eel the whole body getting energi3ed with positi&eenergies. While exhaling" eel the toxins and negati&e energies going outo the body.

• 'n e&ery inhalation the body gets energi3ed due to the supply o oxygenand becomes lighter. 'n e&ery exhalation the body relaxes normally andnaturally. eel it.

• eel the whole body collapsing and sining down" releasing all the stressesand tensions completely. Practice # rounds.

o enhance the relaxation" slowly bring your awareness to the na&el region and

chant 4(4 5ara. eel the &ibration o the 4(4 5ara and sensiti&e the &ibration.

6yes should be closed throughout the practice.

Slowly bring the legs together and mo&e the toes. ,ring the hands close to the

body and mo&e the fngers. +o&e the head to let and to right slowly. old the let

leg" slide the right hand upwards" turn to the right" stretch the let leg on the

right leg. Rest your head on the biceps or ew seconds"

5eep the let palm on the ground" with the support o the let hand" slowly get up

to any comortable sitting posture. Rub the palms brisly to generate enough

heat" mae a cup shape and transer the heat generated around the eye balls

and massage the whole ace gently. /ooing at the ground slowly open your

eyes.

,enefts *

• -reates deep awareness at the mind le&el.• 7i&es the relaxation to the abdominal muscles.

817(S(%( *

Bhu*anasana

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Position * Prone Posture

Practice *

• /ie down on the abdomen. 5eep the legs together" toes pointing outward.• Rest the chin on the oor. Palms beside the lower chest.

• ,end the arms at the elbows and are close to the sides o the body.

• Relax the whole body" specially the lower bac.

• While inhaling" slowly raise the head" nec and shoulders. Straighten theelbows" raise the trun as high as possible.

• (rch the dorsal spine and nec bacwards as ar as possible.

• Stay in the position about a minute or as long as you can with the normalbreathing.

• !o not put pressure on the palms.

• he arms may or may not be straight" do not strain the body. Perorm theasanas according to the exibility o the body.

• While exhaling" slowly return to the starting position.

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• Relax in +aarasana" with legs apart.

,enefts *

•

5eeps the spine supple and healthy. 'mpro&es blood circulation in thelower bac portion.• Recommended or bac pain and bronchial problems.

• Stimulates the appetite and alle&iates constipation.

• Reduces the abdominal at. 7i&es relaxation to the pancreas.

-on9indications *

• People with hernia" peptic ulcer and hyperthyroidism should practice under

the guidance o the yoga therapist or doctor.

Sha&a+asana


Practice *

• /ie down at on the abdomen with the legs and eet togerher.• Place palms under the groin or mae fst o the palms with the thumbs

tuced in"

• While inhaling" slowly raise the legs as high as possible" eep the legsstraight and together.

• !o not bend the nees

•

Stay in the position about a minute or as long as is comortable withoutstrain.

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• While exhaling" slowly lower the legs to the ground.

• Relax in +aarasana with legs apart.

,enefts *

• Strengthens the lower bac and pel&ic organs.• ones and balances the unction o li&er and abdominal organ.

-ontra9indications *

• People with heart problem" high blood pressure" hernia and ulcer shoulda&oid this asana.

Baddha Konasana

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Position * !andasana

Practice *

• • ,end the nees and bring the soles o the the eet together at a

comortable distance rom the body with the outer edges o eet resting onthe mat.

• ,ring the eet as close to the perineum:groin is possible.

• ,ring the hands to hold onto the eet or hoo the big toes rom the indexand middle fnger.

• Press the soles o your eet together as your nees drop open to both sidesas ar as it is naturally comortable.

• While exhaling" slowly bend orward rom the root o your waist region asmuch as possible and drop your head" stay as long as possible with thenormal breathing.

• While inhaling" slowly come bac to the starting position.

,enefts *

• Recommended or menstrual disorders and menopause problems.• herapeutic asana or sciatica" at oot and inertility.

• Stimulates the abdominal organs" o&aries" prostate gland" bladder andidneys. ;elps to reduce anxiety and atigue.

• Strengthens and impro&es exibility to inner thighs" groins < nees.

Precautions *

• People with groin" nee and low bac injury should a&oid this exercise.• People with high blood pressure" heart related problems should not

practice this posture.

Dhanurasana

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Practice *

• /ie down on the abdomen with legs together" toes pointing outward.• ,end the nees and hold the anles by the hands.

• Rest the chin on the ground.

•

While inhaling" arch the bac" liting the thighs" chest and head together.

• 5eep the arms straight and balance the entire body on the abdomen.

• !o not bend the elbows and loo up.

• Stay in the position about hal a minute or as long as you can maintainwith normal breathing.

• While exhaling" slowly release the pose and come bac to the startingposition.

• Relax in +aarasana" eep the legs apart.

,enefts *

• +assages li&er" idney" abdominal organs and muscles.• 7i&es deep rest to the pancreatic cells.

• Recommended or diabetes" asthma" menstrual disorders and gastrointestinal disorders.

• Reduces at around the abdominal region.

• 7i&es exibility to the bac.

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• People with high blood pressure" hernia. colitis" peptic ulcers should a&oidthis posture.

Ma&asana

Position * adasana

Practice *

• Stretch the arms in ront o the body at shoulder le&el parallel to theground. Stay in this position or ew seconds.

• Slowly s=uat down with the nees together" rest the soles and heels frmlyon the oor.

• Separate the nees and push the trun orward until the armpits extendo&er the nees.

• ,end orward and catch the bac part o the anles with the palms.

• While exhaling" bend orward as much as possible" i possible rest theorehead on the toes or on the oor.

• ,e in the position as long as comortable with normal breathing.

• While inhaling" slowly raise the head and release the anle grip o thepalms.

• ,ring the nees together and stretch the arms parallel to the ground.

• Slowly come up" lower the hands down and relax in adasana.

http://onlineyogatherapy.blogspot.com/2014/04/malasana.htmlhttps://www.blogger.com/blogger.g?blogID=1208525235470342582#editor/target=post;postID=39339814848947883;onPublishedMenu=allposts;onClosedMenu=allposts;postNum=98;src=linkhttp://3.bp.blogspot.com/-zFZ2szDfvp4/Uz7x9AQjmCI/AAAAAAAABJs/p2o_zTtHkPI/s1600/Malasana-II-Yoga-Pose-BKS-Iyengar_Page_1.jpghttp://onlineyogatherapy.blogspot.com/2014/04/malasana.htmlhttps://www.blogger.com/blogger.g?blogID=1208525235470342582#editor/target=post;postID=39339814848947883;onPublishedMenu=allposts;onClosedMenu=allposts;postNum=98;src=link


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,enefts *

• Strengthens legs" anle joints" hamstrings and nees.• 5eeps pel&ic region and hip joints healthy and exible.

• Recommended or menstrual disorders problems.

• Stretches the bac and nec.

Precaution *

• People who is su>ering rom problems o lower bac and nee injuryshould a&oid this posture.

,anu Sirsasana


Practice *

• ,end the let leg along the ground" place the heel against the perineumand the sole touching the inner side o the let thigh.

• 5eep the palms by the side o the buttocs eeping the spine erect.

• While inhaling" raise the arms abo&e the head region.

• While exhaling" slowly bend orward rom the root o waist region" graspthe right oot. ' possible hoo the big toe o the right oot with the indexfngers. Press both the thumbs on the big toe.

• 'n the fnal position try to touch the orehead to the nee.

• 5eep the bac relaxed and do not strain.

• +aintain the position as long as is comortable with normal breathing.

• While inhaling" return to the starting position. Relax or ew seconds.

http://onlineyogatherapy.blogspot.com/2014/04/janu-sirsasana_13.htmlhttp://3.bp.blogspot.com/-LgVUiWdDKJo/U0qx_EqMGWI/AAAAAAAABKE/T8gHTrcmRI8/s1600/janu_sirsasana-image1.jpghttp://onlineyogatherapy.blogspot.com/2014/04/janu-sirsasana_13.html


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• Repeat the same practice with the right leg bent and the let leg straight.

,enefts *

• 't tones and massages the entire abdominal and pel&ic region.• Recommended this asana or the management o prolapse" menstrual

disorders" diabetes" bronchitis and idney problems.

• 7i&es exibility to the bacbone and hip joints.

• 'mpro&es digestion" remo&es constipation and energi3es the whole body.


• People with sciatica" slipped disc" heart problems" bac problems and bacproblem and spondylosis.

%ote *

• he nee o the bent leg should be on the oor.• 'n the fnal position do not bend the straight leg.

• While bending orward" try to touch the orehead to the nee as much aspossible" do not strain.

• 5eep the bac muscles relaxed.

Sasan#asana


Practice*

• old the right leg at the nees and then the let leg. Sit in &ajrasana resting the palms on thighs.

• Slowly tae your hands bac" mae fst o right hand and hold right wristrom the let hand.

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• Relax the shoulders.

• While inhaling" slowly lean bacwards a little opening up the chest region.

• While exhaling" slowly bend the trun orward rom the root o the waistregion and rest the orehead on the oor or as much as possible. Relax the

shoulders.

• +aintain the position about a minute or as long as possible with normalbreathing"

• While inhaling " come up to the &ertical position.

• Release the hands and come bac to the starting position.

• -lose the eyes and relax.

,enefts *

• 't tones the pel&ic muscles and sciatica ner&es.• Relie&es constipation.

• Remo&es tension" gi&es relie who has sti>ness in the upper bac and necmuscles.

• Recommended or bac pain" head ache" nec pain and menstrual disorder?;ea&y periods and re=uent periods@.

-ontra9indications*

• People su>ering rom high blood pressure" slipped disc and &ertigo shoulda&oid this asana.

Su-ta .a*rasana

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Practice *

• Sit in &ajrasana. Slowly bend bac taing the support o the arms andelbows until the head touches the oor.

• (rch the bac ully" rest the bac portion o the head on the oor and restthe hands on the thighs or i possible you can eep the hands abo&e thehead region as shown in the picture.

• 5eep the nees in contact with the oor. ' you are not comortable with joined nees" separate the nees.

• Relax the body and close the eyes with normal breathing.

• !o not strain the body and tae care not to strain the muscles andligaments o the nees and thighs by orcing the nees to touch theground.

• Stay in the position about a minute or as long as you can.

• Slowly come bac to &ajrasana with the support o the arms and elbows.

• (ter coming bac to &ajrasana" straighten the legs.

,enefts *

• Strengthens the abdominal muscles" tones the internal organs" spinal

ner&es and the emale reproducti&e system.• +aes the bac exible and stretched the chest region.

• (cti&ates the ner&es in the nec and the thyroid gland.

• Recommended or asthma" bronchitis" lungs ailments and menstrualdisorders.

• Relie&es constipation and regulates the adrenal glands.


• People su>ering rom sciatica" slipped disc" sacral ailments" nee problems

should a&oid this posture.• People with high blood pressure and &ertigo should not practice this

posture.

Maric$asana

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• Recommended this asana or atulence" constipation and menstrualdisorders.

Precautions *

• (&oid this asana who is su>ering rom diarrhoea and asthma.• People with low or high blood pressure" se&ere headache" migraine" rib

injury and spine injury should not practice this asana.

Sar"anasana

Position * Supine Posture

Practice *

• /ie down on the bac with legs together.• Stretch the hands straight abo&e the head" biceps should touch the ears

and palms acing upward.

• Suc in the abdominal muscles" while inhaling slowly raise the legs to A0degree position.

• ,ring the arms down and place them near the buttocs.

• While exhaling" with the support o the arms and elbows" raise thebuttocs and the trun.

•

!o not lit the head rom the oor. 5eep the elbow frmly on the oor andsupport the bac with both palms.

http://onlineyogatherapy.blogspot.com/2013/10/sarvangasana.htmlhttp://onlineyogatherapy.blogspot.com/2013/08/supine-posture.htmlhttp://2.bp.blogspot.com/-uqp4yp8Z2-8/Ul-0w9h-X6I/AAAAAAAABAQ/kyqQF18aEgY/s1600/Sarvangasana.pnghttp://onlineyogatherapy.blogspot.com/2013/10/sarvangasana.htmlhttp://onlineyogatherapy.blogspot.com/2013/08/supine-posture.html


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• When the legs are parallel to the oor" while inhaling slowly straighten thetrun by pushing it with the hands until the legs are &ertically straight.

• 'n the fnal position" legs are in a straight line with the trun. -hin ispressed to the chest.

• he body is supported by the shoulders" bac portion o the nec andhead.

• Stay in the position about a minute or two e>ortlessly or as long ascon&enient with the normal breathing.

• Slowly come bac to the starting position without jer" so that the bodycontacts the oor slowly and gently.

• With legs apart" relax in sa&asana.

,enefts *

• Stimulates the thyroid glands.• Relie&es mental and emotional stress" ear and headache.

• ones the legs" abdomen and reproducti&e organs.

• Recommended or the treatment o asthma" diabetes" thyroid disorders"menstrual disorders" hernia" &aricose &eins and piles.

• 6nriched blood ow to the brain region helps to calm down the mind.

• Regular practice helps to pre&ent &arious throat and nose ailments.


• People su>ering rom enlarged thyroid" cer&ical spondylosis" slipped disc"low bac pain" high blood pressure and heart problems should a&oid thisasana.

• (&oid this asana during menstruation and ad&anced stages o pregnancy.

Mat$asana

http://onlineyogatherapy.blogspot.com/2013/08/shavasana.htmlhttp://onlineyogatherapy.blogspot.com/2013/08/shavasana.htmlhttp://onlineyogatherapy.blogspot.com/2013/10/matyasana.htmlhttp://onlineyogatherapy.blogspot.com/2013/08/shavasana.htmlhttp://onlineyogatherapy.blogspot.com/2013/10/matyasana.html


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Position * Supine posture

Practice *

•

/ie down on your bac and relax the whole body.• ,end the right leg and place it on the top o the let thigh.

• ,end the let leg and place it on the top o the right thigh.

• Rest the palms on either side o the head with fngers pointing towards theshoulders.

• While inhaling" with the support o the palms" lit the head and the bac o> the oor.

• (djust the position o the head" so that the center o the crown region tothe ground by bending the dorsal and cer&ical spine bacwards.

• While exhaling" release the palms and hold the big toes and rest elbows onthe oor.

• Relax the arms and the whole body" allowing the head" buttocs and legsto support the weight o the body.

• 7ently close the eyes. Stay in the position or a minute or as long as youcan with the normal breathing.

• While exhaling" return to the starting position slowly to supine position.

•

Relax in Sa&asana.

,enefts *

• his is complementary asana to Sar&angasana.• Recommended or !iabetes" (sthmatics and other Respiratory problems.

• Stretches the abdominal organs and is useul or all abdominal ailments.

• Regulates the unction o the hyroid gland.


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• People with heart disease" ulcers" hernia and cer&ical spondylosis shoulda&oid this posture.

%a&asana

Position * Supine posture

Practice *

• /ie don on your bac with the legs together. 5eep the arms beside thebody and the palms acing down. Relax the whole body.

• While inhaling raise the legs together slowly without bending the neesuntil B# degree to the ground. -ontinue to inhle and raise the legs urtherto A0 degree position.

• While exhaling" raise the buttocs and the trun without liting the head.Support the bac by the palms. 5eep the elbow on the ground frmly tosupport the bac.

• +aintaining the legs parallel to the ground straighten the trun bypushing it up with the hand. 'nhale in this position.

• /ower the legs o&er the head. ry to touch the toes to the oor behind thehead. !o not orce the toes to touch the oor" try as much as you can.

• Release both the hands and rest the arms straight on the ground parallelto each other with palms pressing on the ground.

• +aintain this position about a minute or as long as you can with normalbreathing.

•

While inhaling" come bac slowly step by step to rest the trun on theoor.

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• While exhaling" slowly lower the legs to the ground.

• Relax in sa&asana.

%ote *

• +ae sure that you ha&e achie&ed perect balance beore you release thehands supporting the trun.

,enefts *

• +assage the internal organs" acti&ates the digesti&e system.• Strengthens the abdominal muscles and tones the spinal ner&es.

• Regulates the acti&ities o the thyroid gland which balances the bodyCs

metabolic rate.

• 'mpro&es the unctions o li&er and idney.

• Recommended in yoga therapy or the management o thyroid" asthma"constipation and menstrual disorders.


• (&oid this asana who is su>ering rom slipped disc" high blood pressure"

serious bac problem" nec pain" sciatica and hernia.

Dee- Re&axation Techni)ue/

Position * Sa&asana

Practice *

• /ie down on your bac" eep the legs apart.• Relax the body with normal breathing.

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Step 9 $

• ocus your mind to the lower part o the body. Slowly ocus on tip o thetoes" gently mo&e them and relax. eel the relaxation in the soles o theeet and anle joint. Relax around the cal muscles and gently pull up thenee caps" release and relax. Shit your awareness to the thigh region" eelthe relaxation around thigh muscles. /oosen the buttoc muscles" hip

joints and mentally eel the relaxation in the part. ocus on your pel&icregion and waist" relax totally. R..e..l..a..x. o enhance the relaxation in thelower part o the body chant (..(..( 9 5ara and eel the &ibrations in thelower parts o the body.

Step 9 2

• Slowly bring your awareness to the middle part o the body. ocus on themo&ement o the abdomen or ew seconds and eel the relaxation in the

abdominal muscles. Relax the chest muscles. Shit the awareness to thelower bac and relax. eel relaxation around the muscles o bac bones.Relax the middle bac" upper bac muscles. otally relax the shoulderblades.

• Sensiti3e the tip o the fngers and relax them one by one mentally. Relaxthe palms" loosen the wrist joints and relax them. eel the relaxation in theorearms region" elbow joints and biceps and triceps and relax theshoulders. ocus on your nec region" eel the relaxation around the necmuscles. Slowly mo&e the head to the let and right and bring bac to the

center. otally relax the middle part o the body. R..6../..(..D. o enhancethe relaxation middle part o the body" -hant E 9 5ara and eel the&ibration in the middle part o the body.

Step 9 F

• Shit your awareness to upper part o the body. Relax the chee and chinmuscles. eel the relaxation in lower jaw and upper jaw" lower and upperteeth" lower and upper gums" lower and upper lips. eel the relaxation inyour sot and hard palate region" throat and &ocal chord . ocus your mindto that particular part o the body and relax it mentally. Relax your throatand &ocal chords" sensiti3e relaxation in your sot and hard palates. Relaxyour upper and lower lips.

• ocus your mind on your nostrils and obser&e breathing e>ortlessly. eelthe cool air is entering your through the nostrils while inhaling" eel thewarm air is touching the walls o nostrils while exhaling. Sensiti3e thebreath" eel the breath" obser&e ew seconds and relax the nostrils. Shitthe awareness to your eye region" relax the eyeballs" eyelids andeyebrows. Sensiti3e the temple region and relax orehead" ears" the sideso the head" bac o the head and the crown region. otally relax the upper

portion o the body. R..6../..(...D and chant + 9 5ara" eel the &ibrations inyour head region.


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Step 9 B

• 1bser&e the whole body rom the tip o the toes to crown region and relaxe>ortlessly. o enhance the relaxation o the body chant an (E+ in a

single breath. eel the soothing and massaging e>ect throughout thebody. 6xperience the relaxation o each and e&ery part o the body.

Step 9 #

• -o9ordinate between body" mind and the breath. 6xpand your awarenessas &ast as sy. )isuali3e the limitless blue sy and experience the blissulstate o silence within you and around you. 6njoy the silence" the bliss andeeling o relaxation through out the body.

Step 9 G

• Slowly comebac to body consciousness. While inhaling" -hant an 4(E+45ara. eel the resonance through out the body.

Step 9 H

• ,ring your awareness to your physical body. +o&e your body a little. eelthe lightness and energy through out the body. 7ently bring your legstogether and the hands by the side o the body. urn to your let or right

and come up e>ortlessly.

PR(%(8(+( *

Ka-a&a+hati 0 1&eansin Breath 2

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Practice *

• Sit in any comortable meditati&e posture.• 5eep the head" spine and nec straight and hands resting on the nees.

• -lose the eyes and relax the whole body.

•

'nhale deeply through both nostrils"expanding the abdomen and exhalewith orceul contraction o the abdominal muscles.

• ocus on orceul exhalation" inhale passi&ely by relaxing the abdominalmuscle at the end o each exhalation.

• Repeat the orceul exhalation 209B0 stroes or more stroes i you can doe>ortlessly per minute and at the end o the one minute stop the practice.

• Rapid breathing used in this techni=ue should be rom the abdomen" notrom the chest.

• When you stop the practice" obser&e an automatic suspension o breath.

• 6xperience and eel the state o deep rest and reshness.

%ote *

• 5eep the head" nec and spine straight throughout the practice.• (ter the rapid exhalation relax the abdomen muscles so that passi&e

inhalation will happen automatically.

• Regular practice can increase the rapid exhalation speed to B09$20 stroesper minute.

http://onlineyogatherapy.blogspot.com/2013/08/dandasana.htmlhttp://4.bp.blogspot.com/-u0tW4ioUPgE/UmJt83BOWiI/AAAAAAAABAQ/DccqV3znBCY/s1600/kapalbhati.181121429_std.jpghttp://onlineyogatherapy.blogspot.com/2013/08/dandasana.html


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,enefts *

• Purifes the rontal region o the brain.• 7ood preparatory techni=ue or pranayama and meditation.

• ,alances and strengthens he ner&ous system and tone the digesti&e

organ.

• Recommended or asthma" diabetes" weight reduction" digesti&e disordersand tuberculosis.


• People with &ertigo" high blood pressure" epilepsy" hernia" slip disc andspondylosis should a&oid this practice.

• Women during menstruation and pregnancy should a&oid this practice.

Sectiona& Breathin

his is a preparatory breathing practice or pranayama. hrough this pranayama

we can correct the wrong breathing pattern and increases the &ital capacity othe lungs. 't will slow down the respiratory rate and help to calm down the mind.

(wareness o breath is &ery important during the practice o the pranayama.

-in +udra

(,!1+'%(/ ,R6(;'%7 *

Position * )ajrasana or any comortable sitting position.

Practice *

• Sit in any comortable position and relax the whole body. 5eep the headand spine straight. Place the hands resting on the thighs in -in +udra.

• 1bser&e the natural breath or some time. 'nhale slowly" deeply andcontinuously while expanding the abdomen as much as possible.

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-onsciously bulge the abdomen muscles. ;old the breath or a ewseconds e>ortlessly.

• 6xhale slowly" deeply and suc in abdomen muscles continuously" slowly.;old the breath or a ew seconds e>ortlessly.

• Repeat the practice or # times.

• ocus on breathing and practice it in smooth and relaxed way which &eryimportant.

• 'n abdominal breathing the air flls the lower lobes o the lungs.

• (&oid mo&ement o chest region.

-inmaya +udra

;1R(S'- ,R6(;'%7 *


Practice *

• Sit in any comortable position and relax the whole body. 5eep the headand spine straight. Place the hands resting on the thighs in -inmaya+udra.

• 1bser&e the natural breath or some time. 'nhale slowly" deeply andcontinuously while expanding the chest cage orward"outward and upward.6xpand the chest as much as possible.

• 6xhale slowly" deeply and relax the chest muscles. -ome bac to thestarting position.


• With total awareness breathe slowly and deeply through the chest.

• (&oid the mo&ements o abdomen region.

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(di +udra

-/()'-E/(R ,R6(;'%7 *


Practice *

• Sit in any comortable position and relax the whole body. 5eep the headand spine straight. Place the hands resting on the thighs in (di +udra.

• 1bser&e the natural breath or some time. 'nhale slowly" deeply andcontinuously and raise the collar bones and shoulders upwards andbacwards. eel the expansion in the upper portion o the lungs aroundthe base o the nec.

• 6xhale slowly" deeply and release the collar bones and shoulders to theresting position.


• ry and a&oid mo&ements o the abdomen and chest region.

,rahma +udra

E// 817'- ,R6(;'%7 *

ull yogic breathing is a combination o all the three sections o the section

breathing.


Practice *

• Sit in any comortable position and relax the whole body. 5eep the head

and spine straight. Place the hands resting on the abdomen at the na&elregion in ,rahma +udra.

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• 1bser&e the natural breath or some time. 'nhale slowly" deeply andcontinuously. While inhaling" frst abdomen muscles will bulge" then chestregion will expand and collar bones" shoulders will raise upwards andbacwards. his se=uence will occur se=uentially.

• 6xhale in the same se=uence ?abdominal" chest ad cla&icular@.

• he entire mo&ement should be harmonious and rhythmic.


%16 *

he purpose o this practice is to mae the practitioner aware o the three

di>erent component o respiration ?(bdominal" horacic and -la&icular@ and

incorporate them into ull yogic breathing.

• his pranayama can be perormed in lying position also ?sha&asana@ orany comortable sitting position. 5eep the head" nec and spine straight.

• Practice should be done in relaxed way" without any tension in the acialmuscles.

• ,reath through the nose which is &ery important.

• Regular ull yogic breathing practice will help to eep the mind and bodyhealthy.

,6%6'S *

he purpose o this practice is to mae the practitioner aware o the three

di>erent component o respiration ?(bdominal" horacic and -la&icular@ and

incorporate them into ull yogic breathing.

• 't will enhance more power and &itality.• !aily acti&ity can be done in relaxation without stress or tension.

• 'mpro&es the clarity o thought and thining.

• 't will help in calming down your mind and re&itali3ing it.

• (nybody can practice this breathing.

Sur$a Anu&o!a .i&o!a Prana$a!a

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%asia +udra

Position * Sit in any meditati&e posture or any comortable sitting posture with

the head and spine straight. -lose the eyes and relax the whole body.

Practice *

• When the body is comortable and relaxed " ocus on your breath or a ewminutes e>ortlessly.

• (dopt %asia +udra with your right hand ?olding index and middle fngerstowards palm@.

• -lose the right nostril with the tip o the thumb.

• 'nhale and exhale slowly through the right nostril ?surya nadi@ only.

• !uring the practice" eep the right nostril closed all the time.

• 1ne cycle o inhalation and exhalation orms one round.

• 6xhalation should be longer than inhalation.

• Repeat A rounds.

• !epression patients should practice this pranayama 2H rounds beorebreaast" lunch" dinner and beore sleep ? B times a day @.

,enefts *

• 't increases the heat in the body.• Purifes the blood and impro&es digestion.

• -ures the problem o gas in the abdominal region.

• ,enefcial or depression patients and weight reduction.

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/imitations *

• (&oid the practice during summer.• %ot recommended or anxiety" high blood pressure patients.

1handra Anu&o!a .i&o!a Prana$a!a

%asia +udra

Position * Sit in any meditati&e posture or any comortable sitting posture with

the head and spine straight. -lose the eyes and relax the whole body.

Practice *

• When the body is comortable and relaxed " ocus on your breath or a ewminutes e>ortlessly.

• (dopt %asia +udra with your right hand ?olding index and middle fngerstowards palm@.

• -lose the right nostril with the tip o the thumb.

• 'nhale and exhale slowly through the let nostril ?chandra nadi@ only.

• !uring the practice" eep the right nostril closed all the time.

• 1ne cycle o inhalation and exhalation orms one round.

• 6xhalation should be longer than inhalation.

• Repeat A rounds.

• (nxiety patients should practice this pranayama 2H rounds beorebreaast" lunch" dinner and beore sleep ? B times a day @.

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,enefts *

• 't lowers the high blood pressure.• ,enefcial or anxiety and mental tension.

• 't is a cooling breathing practice.

• he body becomes cool.

• 't will help to calm down the mind.

• !o not practice in winter.

Nadi Suddhi Prana$a!a

Position * )ajrasana

• Sit in any meditati&e or comortable posture

• (dopt %asia +udra

Practice *

• 7ently close your eyes and ocus on your breath or ew seconds.• -lose the right nostril with the right thumb and exhale completely through

the let nostril. hen inhale deeply through the same let nostril.

• -lose the let nostril with your ring and little fnger o the %asia +udra"release the right nostril. %ow exhale slowly through the right nostril.

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• 'nhale deeply through the same right nostril. %ow close the right nostriland exhale through the let nostril. his is one round o %adisuddiPranayama.

• Practice A rounds.

,enefts *

Physical *

• 't increases the &itality. +etabolic rate decreases.• -leanses the nasal tract and balances the breathing pattern between the

nostrils.

herapeutic *

• Recommended or respiratory disorders such as ,ronchial asthma " %asalallergy.

• 5eeps the blood sugar at normal le&el.

• /owers the le&els o stress and anxiety.

• ,rings the balance in sympathetic and parasympathetic ner&ous system.

Spiritual *

• 't induces tran=uility" clarity o thought and concentration.• -lears pranic blocages.

• 't has no limitations. (nybody can practice this pranayama.

%ote *

• ;elps to maintain balance between %adis.• Symptoms o correct practice is the eeling o reshness" energy and

lightness in the body and mind.

Sita&i Prana$a!a

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Position * Sit in any meditati&e or comortable position.

Practice *

• 5eep the palms resting on the thighs. -lose the eyes and relax the wholebody.

• Stretch the tongue orward outside the mouth as ar as possible. Roll thesides o the tongue up so that it orms a tube shape.

• Slowly suc the air in through the shape o the tube and eel the cool airpassing down the trachea into the lungs.

• (t the end o the inhalation" close the mouth and exhale through thenostrils. eel the warm air touching the walls o the nostrils as you exhale.

• Repeat the practice G9A rounds.

,enefts *

• his is a cooling pranayama. 't cools and reduces mental and emotionalstress.

• 't cools the body and mind" generates a eeling o satisaction.

• 't helps reduce blood pressure and acidity.


• People su>ering rom low blood pressure" asthma" bronchitis" chronicconstipation and excessi&e mucus should a&oid this pranayama.

• (&oid this pranayama during winter and in cool climates.


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Sit#ari Prana$a!a

Position * Sit in any meditati&e posture or comortable sitting position.

Practice *

• old the tip o the tongue inwards and press the root o the upper palatewith the tip o the tongue. he olded tongue slightly comes out betweenthe two rows o the teeth and pro&ides a narrow opening on both thesides.

• Slowly suc the air in" which enters in through the two sides o the tongue.eel the cool air mo&ement in the mouth which mo&e down the tracheainto the lungs.

• Slowly close the mouth and exhale through the nostrils. eel the warm airtouching the walls o the nostrils.


,enefts *

• 't lowers the body temperature and calms down the mind.• 't helps to reduce high blood pressure.

Sadanta Prana$a!a

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Position * Sit in any meditati&e posture or comortable sitting position.

• 1pen the mouth and press the upper teeth with lower set o teeth.• 5eep the tongue at the bac o the teeth.

• Suc air in through the cre&ices o the teeth. eel the cool air touching thegums and continuously into the mouth.

• -lose the mouth and exhale through the nostrils slowly. eel the warm airis exhaled out slowly through trachea and nostrils.


,enefts *

• 't lowers the body temperature" pre&ents sensiti&e teeth.• 5eeps the gums and teeth healthy.

Precautions *

• While sucing the air in" do not pressuri3e and tense the gums or acialmuscles.

• 'nhale and exhale slowly to eel the coolness in the body.

Bhra!ari Prana$a!a

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• Sit in any meditati&e posture or sitting on a chair.• 5eep the spine " nec and head straight. ;ands resting on the nees.

• 7ently close the eyes and relax the whole body.

Practice *

• Slowly raise the arms sideways" bend the elbows and plug the ears withthe index fnger.

• Slowly inhale through the nostrils.

• While exhaling slowly" sotly mae the humming sound o a bee.

• he humming sound should be smooth continuous during exhalation.

• Practice # to A rounds e>ortlessly.

,enefts *

• 7i&es soothing e>ect to the ner&ous system.• )ibration and resonance o bhramari pranayama calms down the mind.

• Recommended or the people su>ering rom insomnia" anxiety and highblood pressure.

• Strengthens and impro&es the &oice and eliminates throat ailments.

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• People su>ering rom se&ere ear inection should a&oid this pranayamauntil the inection has cleared up.

+6!'('1% *

Nadanusandhana Meditation

-hin +udra

$. ( 9 5(R( -;(%'%7

Position * )ajrasana or any meditati&e comortable posture.

• Sit in any comortable posture and adopt chin mudra.• 7ently close the eyes and relax completely.

• Slowly inhale" while exhaling chant C(((C in a low pitch.

• eel the resonance o (9ara in the abdominal region and the lower partso the body.

• Repeat # 9 A times.

-hinmaya +udra

2. E 9 5(R( -;(%'%7

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• Sit in any comortable posture and adopt chinmaya mudra• 7ently close the eyes and relax completely.

• Slowly inhale" while exhaling chant C EEE C in a low pitch.

• eel the resonance o E9ara in the chest region and the middle part o thebody.


(di +udra

F. + 9 5(R( -;(%'%7


• Sit in any comortable posture and adopt adi mudra.• 7ently close the eyes and relax completely.

• Slowly inhale" while exhaling chant C +++ C in a low pitch.

• eel the resonance o +9ara in the entire head region.


,hrama +udra

B. (9E9+99 -;(%'%7


• Sit in any comortable posture and adopt brahma mudra.• 7ently close the eyes and relax completely.

• Slowly inhale" while exhaling chant C (9E9+ C in a low pitch.

• eel the resonance throughout the body.

%ote *

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• !i>erent sounds lie (" E" + and (E+ are produced loudly so that theygenerate a fne resonance all o&er the body. Resonance will occur onlywhen the re=uency o the generated sound matches with the matcheswith the natural re=uency o your body.

• hese resonant sounds act as stimulation and the post9resonance silence

deepens the awareness and releases e&en &ery subtle tensions.• hereore" while producing di>erent sounds ?(" E" + < (E+@ try to adjust

the pitch in such a way that a fne resonance is achie&ed.

O! Meditation

-hin +udra

Position * (ny +editati&e -omortable Sitting Posture or Sitting on a -hair.

Practice *

• Sit in any meditati&e posture" with the hands resting on the nees in chinor jnana mudra. 5eep the head and spine straight" close the eyes andrelax the whole body.

Step ' *

• Start chanting 1+ mentally. (llow the mind to repeat 1+ continuouslywithout any brea. -hanting should be aster and aster without breaingthe chain o 1+ ara japa.

• (ter some times consciously slow down the 1+ chanting. ' anydisturbance occurs in the mind" increase the speed o 1+ ara japa. ,yincreasing and decreasing the speed o chanting" can maintain the pace o the 1+ ara japa e>ortlessly in the mind.

Step '' *

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• ocus on the sot and gentle 1+ ara chanting e>ortlessly. /et the mentalchanting be soter" gentler and more e>ortless. (t this stage you starteeling the &ibration o the 1+ ara japa in some parts o the body.7radually you will start eeling the &ibrations throughout the body.

Step ''' *• Slow down the japa o 1+ consciously and obser&e the gap between two

1+ aras. urther slow down the 1m 5ara japa" so that the gap betweentwo 1+ aras becomes wider and wider and slowly di>use into silence.

Step ') *

• he &ery deep experience o silence helps to expand rom the threedimensional awareness o the body to all per&asi&e awareness. he bed osilence becomes deeper and more expansi&e 9 an ocean o silence withwa&es on it" merge into complete silence. his silence is the source ocreati&ity" power" nowledge and bliss.

• 6xperience and enjoy the blissul state o silence. he inner silence helpsto broaden and expand the mind and body to all per&asi&e awareness.Silence" a state where there are no thoughts or you are not aware othem. 't becomes more deeper and expansi&e.

Step ) *

• rom this deep ocean o silence in the heart region" let one 1+ emerge asan audible sound which di>uses into the entire body and the space allaround. 6njoy the beautiul &ibrations.

• )ery slowly" gently open the eyes and come out o meditation.

,enefts *

• +editation is a powerul tool to relax the mind and leading towards a stateo optimum health. Relaxes the heart by slowing down the heart rate.

• /owers the blood pressure" relaxes the sympathetic ner&ous system"resulting in lowering the stress hormones lie cortisone" adrenaline.

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