PRANAYAM &YOGA

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Comment by Subhrodeb -the fair GOD on September 29, 2008 at 3:39am

Hope you all are fine? Keep trying this exercises to keep diseases at bay and to remain forever youthful , vibrant ,energetic and finally it makes you all responsible denizens of this Mother Earth

Comment by ramsiel on September 7, 2008 at 7:03am

THANK

YOU VERY MUCH.

Comment by Subhrodeb -the fair GOD on August 30, 2008 at 5:16am

EYE YOGA : you all might have experienced this while reading my long lists , but you are not alone even I experience eye strain ,so here's a few techniques to pamper your eyes after every computer session.:-
1.Sit / stand . Now stretch your right hand to your front ,such that your thumb faces your eyes .Now concentrate at the nail of the thumb .After that move your hand sideways ,still following the thumb , until you reach a point when you experience a strain in your thumb and eyes .Again slowly bring the arm back watching the thumb and come to the initial point. Repeat the same for your left hand.
2.Rub both palms together until they 're warm . Cover your eyes with them ,letting no light to enter the eyes.Do several times until your eyes relax.
3.Blink your eyes very fast for about 100 times.
4. Rotate the eyes clockwise once and then anti-clockwise.
SOME EFFECTIVE TIPS:-
Always splash your face with cold water after every computer or TV session .Keep the TV /COMPUTER IN A PROPERLY LIGHTED PLACE,ie neither too bright or dim.Maintain the proper brightness of monitor or TV ,too avoid glare.Always sit in a proper posture , don't slouch .Try to avoid eye strain before going to bed,so try to stop TV /computer at last an hour before bed-time.Last but not the least ,have a small stroll (bare footed)on any dew drenched grass patch in your neighbourhood,it can make you lose your spectacle -burden

Comment by Subhrodeb -the fair GOD on August 30, 2008 at 4:58am

This time I'm giving you a new technique called "Soham" technique '.Soham' means I'm HE .
1.First sit in Padmasan and concentrate at the bridge of your nose , at the region in between your eyes.
2. Form the gyaan mudra ,ie , join your index finger tip with the tip of your thumb ,keeping the other fingers straight.
3.Now inhale humming OM . in your mind and hold the breath .
4.Slowly exhale making a sound "saw".
5.Do 8 times or more according to your convenience ,and then close your eyes and relax.

Comment by Subhrodeb -the fair GOD on August 24, 2008 at 12:02pm

sorry about the interruption ,but none of the images I had uploaded have ended up here.Please try to follow the instructions properly while doing .Here's a schedule which might help:-
1. ELEMENTARY COURSE
Meditation . . . . . . . . . . . . . . . . . . . . . . . . . . . 1 hr.
Morning. . . . . . . . . . . ½ hr.
Evening . . . . . . . . . . . ½ hr.
Study . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1 hr.
Asanas. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15 min.
Sirshasana . . . . . . . . . 3 min.
Sarvangasana. . . . . . . 3 min.
Matsyasana . . . . . . . . 2 min.
Bhujangasana . . . . . . 2 min.
Salabhasana. . . . . . . . 1 min
Dhanurasana . . . . . . . 1 min
Uddiyana. . . . . . . . . . 1 min
Relaxation . . . . . . . . . 2 min
Pranayama. . . . . . . . . . . . . . . . . . . . . . . . . . . 15 min.
Puraka-Kumbhaka-Rechaka. 10 min.
Bhastrika . . . . . . . . . 2 min.
Sitali . . . . . . . . . . . . . 2 min.
Relaxation . . . . . . . . . 1 min.
Selfless Service . . . . . . . . . . . . . . . . . . . . . . 1 hr.
Total time . . . . . . . . . . . . . . . . . . . . . . . . . . . 3½ hrs.
2. INTERMEDIATE COURSE
Meditation . . . . . . . . . . . . . . . . . . . . . . . . . . . 2 hrs.
Morning. . . . . . . . . . . 1 hr.
Evening . . . . . . . . . . . 1 hr.
Study . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2 hrs.
Asanas. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ½ hr.
Sirshasana . . . . . . . . . 5 min.
Sarvangasana. . . . . . . 5 min.
Matsyasana . . . . . . . . 3 min.
Bhujangasana . . . . . . 3 min.
Salabhasana. . . . . . . . 2 min.
Dhanurasana . . . . . . . 2 min.
Mayurasana. . . . . . . . 2 min.
Paschimottanasana . . 3 min.
Uddiyana. . . . . . . . . . 2 min.
Nauli . . . . . . . . . . . . . 1 min.
Relaxation . . . . . . . . . 2 min.
Pranayama. . . . . . . . . . . . . . . . . . . . . . . . . . . ½ hr.
Puraka-Kumbhaka-Rechaka . 20 min.
Kapalabhati . . . . . . . . . . . . . . 2 min.
Sitali . . . . . . . . . . . . . . . . . . . 3 min.
Bhastrika . . . . . . . . . . . . . . . . 3 min.
Relaxation . . . . . . . . . . . . . . . 2 min.
Selfless Service . . . . . . . . . . . . . . . . . . . . . . . 1 hr.
Total time . . . . . . . . . . . . . . . . . . . . . . . . . . . 6 hrs.
3. ADVANCED COURSE
Meditation . . . . . . . . . . . . . . . . . . . . . . . . . . . 6 hrs.
Morning. . . . . . . . . . . 2 hrs.
Evening . . . . . . . . . . . 2 hrs.
Night . . . . . . . . . . . . . 2 hrs.
Study . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 hrs.
Asanas. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ½ hr.
Sirshasana . . . . . . . . . 3 min.
Sarvangasana. . . . . . . 3 min.
Matsyasana . . . . . . . . 3 min.
Bhujangasana . . . . . . 3 min.
Salabhasana. . . . . . . . 3 min.
Dhanurasana . . . . . . . 3 min.
Mayurasana. . . . . . . . 3 min.
Paschimottanasana . . 3 min.
Uddiyana. . . . . . . . . . 3 min.
Nauli . . . . . . . . . . . . . 3 min.
Pranayama. . . . . . . . . . . . . . . . . . . . . . . . . . . 1 hr.
Puraka-Kumbhaka-Rechaka . 45 min.
Kapalabhati . . . . . . . . . . . . . . 3 min.
Sitali . . . . . . . . . . . . . . . . . . . 3 min.
Sitkari . . . . . . . . . . . . . . . . . . 3 min.
Bhastrika . . . . . . . . . . . . . . . . 3 min.
Relaxation . . . . . . . . . . . . . . . 3 min.
Selfless Service . . . . . . . . . . . . . . . . . . . . . . . 3 hrs.
Total time . . . . . . . . . . . . . . . . . . . . . . . . . . . 13½ hrs.

Comment by Subhrodeb -the fair GOD on August 24, 2008 at 11:59am

Padmasana
You must be able to sit in an Asana quite steady at a stretch for full three hours. Then only you will get mastery over the Asana (Asana Jaya). Without securing a steady Asana you cannot get on well in meditation. The more steady you are in your Asana, the more you will be able to concentrate and make your mind one-pointed. If you can be steady in the posture even for one hour, you will be able to acquire one-pointed mind and feel thereby infinite Peace and Atmic Bliss inside.
Four Asanas, viz., Padmasana, Siddhasana, Svastikasana and Sukhasana, are prescribed for
meditative purposes. Rishis like Gheranda, Sandilya and others speak very highly of Padmasana.
This is highly agreeable to householders.Spread a seat on the ground and take your seat facing North or East. Spread the legs forward. Take hold of your right foot and keep it on the left thigh and then place the left foot over the right thigh. Place the hands on the knees. You can make a finger-lock and keep the hands over the left ankle. Sit erect, keeping the back, neck and head in one straight line. Close your eyes and begin your Japa and meditation.

Siddhasana
Next to Padmasana comes Siddhasana in importance. Young Brahmacharins who attempt to get established in celibacy should practice this Asana. Sit on your seat. Spread the legs. Take hold of your left foot and keep the heel at the anus and then place the right heel at the top of the generative organ. Hands can be placed as in Padmasana.


Sirshasana
Sirshasana, Sarvangasana and other exercises are intended for general health, for an
all-round development of the body and for maintaining Brahmacharya. Sirshasana is king of all Asanas. The seminal energy is transmuted into Ojas-sakti. In this Asana alone the brain can draw plenty of Prana and blood. Great benefit is derived by sitting for meditation after the practice of Sirshasana. All diseases of the eyes, nose, head, throat, stomach and other organs are removed. The advantages that are derived from this Asana are incalculable. This is a powerful blood-purifier and nervine tonic. Memory-power improves admirably.
Spread a four-folded blanket. Sit on two knees. Make a finger-lock by interweaving the
fingers. Place it on the ground. Now keep the top of your head on the ground between the
finger-lock and raise your legs slowly till they become vertical. Avoid jerks. Learn this Asana by the side of a wall and get the help of your friend, till you learn balancing.



Oordhva-Padmasana

Perform-Sirshasana. Slowly bend the right leg and keep it on the left thigh and then the left
leg on the right thigh, forming a foot-lock as in Padmasana. Do this slowly and avoid jerks or a fall.
When you know the balancing in Sirshasana perfectly, you can attempt for this Asana. This Asana helps the practitioner to maintain Brahmacharya. All other benefits of Sirshasana are derived by the practice of this Asana.



Sarvangasana

Spread a blanket on the floor and lie on the back quite flat. Slowly raise the legs, hips and
trunk. Support the back with the two hands and rest the elbows on the ground. Press the chin against the chest. Remain in the Asana for 5 seconds and slowly bring the legs to the ground. Gradually you can increase the period to 20 minutes. This Asana gives wonderful benefits. It keeps the spine elastic and helps you to maintain Brahmacharya. Elasticity of spine means everlasting youth. After performing this Asana, do Matsyasana. You can derive the maximum benefit of Sarvangasana.

Halasana

Spread a blanket on the ground and lie flat on your back. Keep the hands at the sides on the
ground with the palm facing the ground. Join both your legs. Lift the legs slowly up as in
Sarvangasana. Do not bend the legs. Do not raise the hands. Then slowly lower the legs until the toes touch the ground above the head. Keep the knees close. Remain in the Asana for 5 seconds and increase the period to 5 minutes by gradual practice. Then raise the legs slowly and come back to the original position.


Matsyasana


Sit on the blanket and form the foot-lock as in Padmasana. Then lie flat on the back. Stretch
the head back so that the top of your head rests on the ground firmly on one side and the buttocks on the other, thus making a bridge or an arch of the trunk. Place the hands on the thighs or catch hold of the toes. Remain in this Asana for 3 seconds or half the period that you devote to Sarvangasana.
This Asana must be done immediately after performing Sarvangasana. This Asana destroys many diseases and removes constipation.


Paschimottanasana
Sit on the ground and stretch the legs stiff like a stick. Catch the toes with the thumb, index and middle fingers. While catching, you will have to bend the trunk forwards. Exhale. Slowly bend without jerks till your forehead touches your knees. You can keep the face between the knees also.You can bend the hands and rest the elbows on the ground. Retain the pose for 5 seconds and gradually increase to 5 minutes. This is an excellent Asana. This Asana relieves constipation, removes sluggishness of liver, dyspepsia and gastritis. Muscles and organs of the abdominal viscera are toned up completely.

Comment by Subhrodeb -the fair GOD on August 24, 2008 at 11:56am

Bandha Traya (THE THREE BANDHAS) That posture or exercise which shuts the gate of the body at a particular place and thereby stops inhalation and exhalation is called a Bandha. When Mula Bandha, Jalandhara Bandha and Uddiyana Bandha are practiced at one and the same time, there ensues Bandha Traya. Sit on Siddhasana pressing the perineum with the left heel and the other heel on the root of the generative organ. Inhale deeply. Contract the anus and draw it upwards. This is Mula Bandha. While in this state. contract the throat and press the chin tightly against the chest. This is Jalandhara Bandha. Then emptying the lungs by a complete exhalation, contract and draw up the intestines above and below the navel towards the spinal column. Now the abdomen rests against the back of the body high up in the thoracic cavity. This is called Uddiyana Bandha. Uddiyana Bandha can also be done separately without mixing it with any other exercise.Though only the sitting posture is shown in the illustration, Uddiyana Bandha can also be done in standing posture and various other postures as well.
The practice of Bandha Traya is extremely helpful in establishing yourself in Brahmacharya. It gives vigour to the nerves, relieves constipation, and augments appetite. Blooming health, vigorous strength and a high standard of vitality are yours by right. The abdominal muscles are massaged and toned up. Persons suffering from chronic diseases of the stomach and the intestines and having given up all hopes of recovery will do well to try this natural remedy as a last resort. Rapid and marvellous cure is assured. Bandha Traya can be practiced during Pranayama, concentration and meditation with much advantage. The Kundalini-Shakti is awakened and all psychic powers are bestowed upon the practitioner. He drinks the nectar of immortality and gets final emancipation (Moksha).The contraction, isolation and the rolling manipulation of the rectus abdominis is termed Nauli.Stand up. Keep the legs a foot or so wide apart. Press your hands against the thighs by slightly bending the trunk. Then do Uddiyana Bandha in this standing posture. Let go the centre of the abdomen free by contracting the left and the right sides of the abdomen. Now all the muscles of the abdomen stand out bulging in the centre forming a vertical line. This is Nauli. Remain in this pose as long as you can conveniently do so.
Constipation, dyspepsia and gastrointestinal disorders are all thoroughly eradicated. The liver and the pancreas, the stomach and the intestines are toned up nicely. The muscles of the back and the intestines are strengthened and regenerated. Nauli is a rare gift to humanity right from the land of the gods and is an ideal pick-me-up.

Comment by Subhrodeb -the fair GOD on August 24, 2008 at 11:55am

Mayura means a peacock in Sanskrit. This is called Mayurasana because when this Asana is performed, it imitates a peacock spreading out his bundle of feathers behind him.
Kneel on the ground and squat on the heels. Bring the two forearms together and keep the
palms on the ground. The palms and fingers represent the feet and claws of the peacock, except that here the palms are directed backward. Keep the elbow joints in close contact with each other so as to provide a nice fulcrum to support the horizontal body during the display of the posture. The joint elbows are placed on the abdomen just below the navel. Stretch the whole body from head to foot up; so that it stands running parallel to the ground. Now the whole body looks like a bar resting on a fulcrum. Raise the head up and throw out the chin to counter-balance the heavy legs.
In the beginning retain the breath as long as you stand on this pose. Keep a thick and soft
pillow or cushion on the ground just below your nose so as to protect in case of any slip. When you become perfect in this pose and there is no fear of falling down, you can breathe as usual during the exercise also. Beginners may practice the posture by balancing the body at the side of a table or a raised dais. It will be easy. Do this for 3 seconds to begin with and gradually prolong the time for 3 minutes.
Mayurasana promotes digestion and increases appetite. It is very potent in cases of dyspepsia and chronic gastritis. The bowels are toned up, and constipation is cured. All diseases of the stomach, liver, spleen, kidneys and the intestines are dispelled. Diabetes, haemorrhoids and piles are removed. The arms and shoulders become strong and sinewy

Comment by Subhrodeb -the fair GOD on August 24, 2008 at 11:52am

Dhanus means a bow in Sanskrit. This is called Dhanurasana because when the full pose is demonstrated, it resembles a bow with a string in it. The hands and the legs represent the string, whereas the trunk and the thighs take the place of the bow.
As you did in the previous two poses, lie on the blanket face down. Relax all the muscles of the body. Bend the legs slowly at the knee-joint until the hands catch hold of the ankles. Raise the head, chest and knees. Keep the arms and the forearms stiff end straight. Try to keep the knees close together. Now the whole body rests on the abdomen A good convex arch is formed resembling a bow with a string. You can either breathe as usual or retain the breath according to your convenience. Remain in this pose as long as you can comfortably do so. Do this Asana four to six times. When you have done this, lower the knees and the chest first. Then bring the hands and legs down and stretch flat on the ground.
This Asana gives the full benefits of both Bhujangasana and Salabhasana. The abdominal region gets a good massage. By rocking and swinging the bow-shaped body from side to side, forward and backward, a thorough massage and exercise to the abdomen is ensured. Chronic constipation, dyspepsia, sluggishness of the liver, rheumatism of the legs, knee-joints and the hands, gastro-intestinal disorders are all prevented and cured. Ladies desirous of undergoing a course of slimming will do well to try this Asana first. Dhanurasana keeps the spine strong and elastic. You will bubble with untiring energy, vigour and vitality. Everlasting youth is yours. Lie flat on the blanket and stretch the arms over the head. Slowly breathe in. Raise the arms,head and trunk, exhale and bend them over the legs, stretched taut, without raising the knees. Catch hold of the toes with the fingers, contracting the abdomen and gently pressing the head against the knees. Pull the toes with the arms and lower the elbows. While bending the trunk down, do not make any violent jerk. Do it very, very carefully and slowly. While remaining in this pose breathe normally. Remain in this pose for 2 seconds to start with and gradually increase the time to 10 minutes.
Paschimottanasana tones up the thigh and hamstring muscles. This is another excellent exercise for slimming purposes. This is a rare specific for obesity. Constipation is relieved.
Sluggishness of the liver, dyspepsia, belching and gastritis are removed. Lumbago is cured. This is prescribed for piles and diabetes also. He who practices this posture regularly need not be afraid of old age. To him belongs eternal youth.

Comment by Subhrodeb -the fair GOD on August 24, 2008 at 11:51am

Bhujanga means a cobra in Sanskrit. This pose is called Bhujangasana because when the full pose is displayed, it lends one the appearance of a hooded cobra. Spread a blanket on the ground. Lie on it face down and the muscles of the body completely
relaxed. Place the palms on the ground just below the shoulders, bending them in the elbows. Touch the ground with the forehead and raise the head and the upper part of the body slowly just as a cobra raises its hood. Bend the spine backwards. Let the lower part of the body from the navel downwards right up to the toes touch the ground. Breathe normally through the nose. Retain the breath till the head is raised and the spine bent nicely. Then again exhale. Then retain the breath while bringing the head down and as soon as the head touches the ground, slowly inhale again. Repeat this process of raising the head and bringing it down half a dozen times or more.
This is another good exercise for the spine. The spine becomes flexible and elastic. Rigidity and fatigue of the back are removed. Hunch-back, back pain, lumbago and myalgia of the back are relieved. Bhujangasana increases the intra-abdominal pressure and removes constipation. It augments appetite by increasing bodily heat and destroys a host of other ailments. This pose is specially useful for ladies to tone the ovary and uterus. It is a powerful tonic. Absence of menstruation (amenorrhoea), painful menstruation (dysmenorrhoea), whites (leucorrhoea) and various other utero-ovarine diseases are removed.Salabha means a locust in Sanskrit. When this pose is demonstrated, it gives one the appearance of a locust.Lie on the blanket face down and the arms touching the ground. Let the palms face upwards with the fingers clenched. Inhale slightly. Then stiffen the whole body and raise the legs the hips and the lower abdomen up. putting the whole weight of the body on the chest and the hands. Raise the head also slightly.13 Remain in this pose for 10 seconds in the beginning and prolong the time little by little as long as you can retain the breath. Bring the legs down slowly, relax the muscles of the whole body and exhale. Repeat this pose four or five times taking care to see that the lungs are not unduly strained.
This posture bends the spine backwards and gives intra-abdominal pressure. While Bhujangasana exercises the upper part of the body, Salabhasana develops the lower half of the body. It relieves constipation and tones the liver, pancreas and the kidneys. Several other diseases of the stomach are also removed. It is highly beneficial to persons suffering from lumbago. It increases the digestive fire removes dyspepsia and promotes good appetite

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