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SANKEY PARK FREE YOGA CENTRE
¤AvÀÄ ªÀiÁqÀĪÀ AiÉÆÃUÁ¸À£ÀUÀ¼ÀÄ
(Standing Exercises)

vÁqÁ¸À£À ¥ÀPÀÌPÉÌ ¨ÁV¸ÀĪÀÅzÀÄ ¥ÁzÀºÀ¸ÁÛ¸À£À

Thadasana Side Bending Pada Hasthasana

1) NAPÁgÀ ªÀÄvÀÄÛ ¥ÁæxÀð£É :

C¸ÀvÉÆêÀÄ; ¸ÀzÀΪÀÄAiÀÄ; vÀªÀĸÉÆêÀÄ; eÉÆåÃwUÀðªÀÄAiÀÄ; ªÀÄÈvÉÆåêÀÄð; CªÀÄÈvÀAUÀªÀÄAiÀÄ; NA...
±ÁAw...±ÁAw...±ÁAwB

1) Omkara & Prayer

Asathóma Sadgámaya; Tomasóma Jyothírgámaya; Mruthayorma; Amruthángámaya; Om
Shanti… Shanti… Shanti hi .

2) PÀÄwÛUÉAiÀÄ ªÁåAiÀiÁªÀÄ:
PÁ®ÄUÀ¼À£ÀÄß DUÀ®ªÁVrj PÉÊUÀ¼À£ÀÄß vÀªÀÄä »AzÉ PÀnÖPÉƽîj («±ÀæªÀiÁ¸À£À)
C) vÀ¯É ªÀÄvÀÄÛ PÀvÀÛ£ÀÄß ¥ÀPÀÌPÉÌ wgÀÄV¸ÀĪÀÅzÀÄ : 5 JtÂPÉUÀ¼À°è G¹gÀ£ÀÄß ºÉÆgÀUÉ ©qÀÄvÁÛ PÀvÀÛ£ÀÄß
JqÀPÉÌ wgÀÄV¹j, 10 JtÂPÉUÀ¼À°è G¹gÀ£ÀÄß ºÉÆgÀUÉ »rzÀÄ C°èAiÉÄà ¤°è¹j, 5 JtÂPÉUÀ¼À°è G¹gÀ£ÀÄß M¼ÀUÉ
vÉUÉzÀÄPÉƼÀÄîvÁÛ ¸ÀºÀd ¹ÜwUÉ §¤ßj, EzÉ jÃwAiÀÄ°è §®UÀqÉUÉ ªÀiÁrj, EzÀ£ÀÄß 2 ¨Áj ªÀiÁqÀ¨ÉÃPÀÄ.
D) vÀ¯É ªÀÄvÀÄÛ PÀvÀÛ£ÀÄß ªÀÄÄAzÉ »AzÉ ¨ÁV¸ÀĪÀÅzÀÄ: 5 JtÂPÉUÀ¼À°è G¹gÀ£ÀÄß ºÉÆgÀUÉ ©qÀÄvÁÛ
vÀ¯ÉAiÀÄ£ÀÄß ªÀÄÄAzÀPÉÌ ¨ÁV¹j,10 JtÂPÉUÀ¼À°è G¹gÀ£ÀÄß ºÉÆgÀUÉ »rzÀÄ C°èAiÉÄà ¤°è¹ 5 JtÂPÉUÀ¼À°è G¹gÀ£ÀÄß
M¼ÀUÉ vÉUÉzÀÄPÉƼÀÄîvÁÛ ¸ÀºÀd¹ÜwUÉ §¤ßj, EzÉà jÃwAiÀÄ°è »AzÀPÉÌ ¨ÁVj, EzÀ£ÀÄß 2 ¨Áj ªÀiÁqÀ¨ÉÃPÀÄ.
E) vÀ¯É ªÀÄvÀÄÛ PÀvÀÛ£ÀÄß ¥ÀPÀÌPÉÌ ¨ÁV¸ÀĪÀÅzÀÄ : 5 JtÂPÉUÀ¼À°è G¹gÀ£ÀÄß ºÉÆgÀUÉ ©qÀÄvÁÛ
JqÀQ«AiÀÄ£ÀÄß JqÀ ¨sÀÄdPÉÌ vÁPÀĪÀªÀgÉUÀÆ ¨ÁV¸À®Ä ¥ÀæAiÀÄwß¹j, 10 JtÂPÉUÀ¼À°è G¹gÀ£ÀÄß ºÉÆgÀUÉ »rzÀÄ
C°èAiÉÄ ¤°è¹j, 5 JtÂPÉUÀ¼À°è G¹gÀ£ÀÄß M¼ÀUÉ vÉUÉzÀÄPÉƼÀÄîvÁÛ ¸ÀºÀd¹ÜwUÉ §¤ßj, EzÉà jÃwAiÀÄ°è
§®UÀqÉUÉ ªÀiÁrj, EzÀ£ÀÄß 2 ¨Áj ªÀiÁqÀ¨ÉÃPÀÄ.
 F) vÀ¯É ªÀÄvÀÄÛ PÀvÀÛ£ÀÄß JqÀ ªÀÄvÀÄÛ §®UÀqɬÄAzÀ wgÀÄV¸ÀĪÀÅzÀÄ : 5 JtÂPÉUÀ¼À°è G¹gÀ£ÀÄß
ºÉÆgÀUÉ ©qÀÄvÁÛ vÀ¯ÉAiÀÄ£ÀÄß ªÀÄÄAzÀPÉÌ ¨ÁV¹j, 10 JtÂPÉUÀ¼À°è G¹gÀ£ÀÄß ºÉÆgÀUÉ »rzÀÄ C°èAiÉÄà ¤°è¹j, 5
JtÂPÉUÀ¼À°è G¹gÀ£ÀÄß M¼ÀUÉ vÉUÉzÀÄPÉƼÀÄîvÁÛ JqÀUÀqɬÄAzÀ PÀvÀÛ£ÀÄß »AzÀPĘ́ÁV¹j, 10 JtÂPÉUÀ¼À°è
G¹gÀ£ÀÄß M¼ÀUÉ »rzÀÄ C°èAiÉÄ ¤°è¹j,5 JtÂPÉUÀ¼À°è G¹gÀ£ÀÄß ºÉÆgÀUÉ ©qÀÄvÁÛ vÀ¯ÉAiÀÄ£ÀÄß
§®UÀqɬÄAzÀ ªÀÄÄAzÀPÉÌ ¨ÁV¹j, EzÉà jÃwAiÀÄ°è E£ÉÆߪÉÄä ªÀiÁrj, ºÁUÀÆ §®UÀqɬÄAzÀ 2 ¨Áj
ªÀiÁrj.
* ¥ÀæAiÉÆÃd£ÀUÀ¼ÀÄ : ¸ÁªÀiÁ£ÀåªÁV §ºÀ¼À d£ÀjUÉ PÀvÀÄÛ, ¨sÀÄdUÀ¼À £ÉÆêÀÅ ºÁUÀÆ PÀvÀÄÛ
»rzÀÄPÉƼÀÄîªÀÅzÀÄ EªÀÅUÀ¼É®è ¤ªÁgÀuÉAiÀiÁUÀÄvÀÛzÉ.

2) Neck Exercise
Legs apart and hands on your back (Vishram asana)
a) Horizontal movement of head and neck: Movement of your head and neck to left & right
(breathe out 5 counts; hold out 10 counts; breathe in 5 counts): Two times
b) Vertical movement of head and neck: up & down of your head and neck (breathe out 5
counts; hold out 10 counts; breathe in 5 counts): Two times
c) Side bending of head and neck: Bending of your head and neck so as to tough your
shoulder left & right (breathe out 5 counts; hold out 10 counts; breathe in 5 counts): Two
times
d) Neck rotation front to left & right: Rotate your neck in clock wise and anti clock wise
direction (breathe out 5 counts; hold out 10 counts; breathe in 5 counts): Two times in
clock wise direction and two times in anti clock wise direction.

Benefits : Many people hold tension in their necks and shoulders, leading to stiffness, bad
posture, and tension headaches. Yoga practice can ease tension, increase flexibility, and
tone the muscles.

3) UÀƽ PÁ¼ÀUÀ
PÁ®ÄUÀ¼À£ÀÄß eÉÆÃr¹j (vÁqÁ¸À£À) PÉÊUÀ¼À£ÀÄß w½¹zÀ jÃw EqÀ¨ÉÃPÀÄ
C) §®UÉÊAiÀÄ£ÀÄß ºÀuÉAiÀÄ ªÉÄðrj: 5 JtÂPÉUÀ¼À°è G¹gÀ£ÀÄß ºÉÆgÀUÉ ©qÀÄvÁÛ PÉÊAiÀÄ£ÀÄß MwÛj,
10JtÂPÉUÀ¼À°è G¹gÀ£ÀÄß ºÉÆgÀUÉ »rzÀÄ PÉÊAiÀÄ£ÀÄß ªÀÄvÉÛ eÉÆÃgÁV MwÛj 5 JtÂPÉUÀ¼À°è G¹gÀ£ÀÄß M¼ÀUÉ
vÉUÉzÀÄPÉƼÀÄîvÁÛ PÉÊAiÀÄ£ÀÄß ¸Àr°¹j, EzÀ£ÀÄß 2 ¨Áj ªÀiÁqÀ¨ÉÃPÀÄ.
D) JqÀUÉÊAiÀÄ£ÀÄß JqÀQ«¬ÄAzÀ ªÉÄðrj: 5 JtÂPÉUÀ¼À°è G¹gÀ£ÀÄß ºÉÆgÀUÉ ©qÀÄvÁÛ PÉÊAiÀÄ£ÀÄß MwÛj
10 JtÂPÉUÀ¼À°è G¹gÀ£ÀÄß ºÉÆgÀUÉ »rzÀÄ PÉÊAiÀÄ£ÀÄß ªÀÄvÉÛeÉÆÃgÁV MwÛj, 5 JtÂPÉUÀ¼À°è G¹gÀ£ÀÄß M¼ÀUÉ
vÉUÉzÀÄPÉƼÀÄîvÁÛ PÉÊAiÀÄ£ÀÄß ¸Àr°¹j, EzÀ£ÀÄß 2 ¨Áj ªÀiÁqÀ¨ÉÃPÀÄ.

E) §®UÉÊAiÀÄ£ÀÄß §®Q«¬ÄAzÀ ªÉÄðrj: ªÉÄÃ¯É w½¹zÀ jÃw 2 ¨Áj ªÀiÁqÀ¨ÉÃPÀÄ.

F) vÀªÀÄä JgÀqÀÆ PÉʨÉgÀ¼ÀÄUÀ¼À£ÀÄß ¸ÉÃj¹: PÉÊUÀ¼À£ÀÄß vÀ¯ÉAiÀÄ »A¨ÁUÀzÀ°èrj, ªÉÄÃ¯É w½¹zÀ jÃw 2
¨Áj ªÀiÁqÀ¨ÉÃPÀÄ.
* ¥ÀæAiÉÆÃd£ÀUÀ¼ÀÄ ; vÀªÀÄä PÀvÀÄÛ, vÀ¯É, ªÉÆtPÉÊ ªÀÄvÀÄÛ ¨sÀÄdPÉÌ M¼ÉîAiÀÄ ªÁåAiÀiÁªÀÄ.

3 Bull Fight
Legs together (Thadasana), position the hands as indicated below:
a) Press the right palm on the forehead and breathe out for 5 counts; further press and hold
out for 10 counts; slowly release the pressure and breathe in 5 counts. Two times.
b) Place the left hand above the left ear; press and breathe out for 5 counts; further press
and hold out for 10 counts; slowly release the pressure and breathe in 5 counts. Two
times.
 c) Place the right hand above the right ear; press and breathe out for 5 counts; further press
and hold out for 10 counts; slowly release the pressure and breathe in 5 counts. Two
times.
d) Interlock both hands and place them on the back of your head; press and breathe out for 5
counts; further press and hold out for 10 counts; slowly release the pressure and breathe
in 5 counts. Two times.

Benefits : Good exercise for your knee joint at your shoulder.

4) PÉÊUÀ¼ÀÄ ªÀÄvÀÄÛ ¨sÀÄdzÀ ¸ÀAzÀÄUÀ¼À ªÁåAiÀiÁªÀÄ;

PÁ®ÄUÀ¼À£ÀÄß eÉÆÃr¹j PÉÊUÀ¼À£ÀÄ w½¹zÀ jÃw ªÀiÁqÀ¨ÉÃPÀÄ (¸Áé¨sÁ«PÀ G¹gÁl)
C) JqÀUÉÊ ªÉÄïÉwÛj: (ªÉÆtPÉÊ0iÀÄ£ÀÄß ¨ÁV¸À¨ÁgÀzÀÄ) ªÀÄÄA¨ÁUÀ¢AzÀ 10 ¨Áj wgÀÄV¹j,
»A¨ÁUÀ¢AzÀ 10 ¨Áj wgÀÄV¹j.
D) §®UÉÊ ªÉÄïÉwÛj: ªÀÄÄA¨ÁUÀ¢AzÀ 10 ¨Áj wgÀÄV¹j, »A¨ÁUÀ¢AzÀ 10 ¨Áj wgÀÄV¹j.
E) JgÀqÀÆ PÉÊUÀ¼À£ÀÄß ªÉÄïÉwÛj: ªÀÄÄA¨ÁUÀ¢AzÀ 10 ¨Áj wgÀÄV¹j, »A¨ÁUÀ¢AzÀ 10 ¨Áj wgÀÄV¹j.
* ¥ÀæAiÉÆÃd£ÀUÀ¼ÀÄ : F ªÁåAiÀiÁªÀÄ¢AzÀ PÉÊUÀ¼ÀÄ ªÀÄvÀÄÛ ¨sÀÄdzÀ ¸ÀAzÀÄUÀ¼À £ÉÆêÀÅ PÀrªÉÄAiÀiÁV
§®UÉƼÀÄîvÀÛªÉ.

4) Exercises for Arms and Shoulder Joints

Legs joined (Thadasana), arms as indicated below, normal breathing:

a) Left arm: up and forward rotation 10 counts

b) Left arm: up and backward rotation 10 counts
c) Right arm: up and forward rotation 10 counts
d) Right arm: up and backward rotation 10 counts
e) Both arms: up and forward rotation 10 counts
f) Both arms: up and backward rotation 10 counts

Benefits : Good exercise for your shoulder joints and relives from shoulder pain.

5) ªÀÄÄ¶Ö ªÀÄvÀÄÛ ¨ÉgÀ¼ÀÄUÀ¼À ªÁåAiÀiÁªÀÄ;

PÁ®ÄUÀ¼À£ÀÄß eÉÆÃr¹j (vÁqÁ¸À£À) PÉÊUÀ¼ÀÄ ªÀÄvÀÄÛ ¨ÉgÀ¼ÀÄUÀ¼À£ÀÄß w½¹zÀ jÃw ªÀiÁqÀ¨ÉÃPÀÄ
C) ªÀÄÄ¶Ö wgÀÄV¸ÀĪÀÅzÀÄ ; PÉÊUÀ¼ÀÄ JzÉAiÀÄ £ÉÃgÀPÉÌ EgÀ°, ¨ÉgÀ¼ÀÄUÀ¼À£ÀÄß ªÀÄĶÖPÀnÖj, ªÀÄÄA¨ÁUÀ¢AzÀ 15
¨Áj wgÀÄV¹j ºÁUÀÆ »A¨ÁUÀ¢AzÀ 15 ¨Áj wgÀÄV¹j.
D) PÉÊUÀ¼ÀÄ ªÀÄvÀÄÛ ¨ÉgÀ¼ÀÄUÀ¼À£ÀÄß C®ÄUÁr¸ÀĪÀÅzÀÄ; PÉÊUÀ¼À£ÀÄß ªÉÄïÉwÛj, ¨ÉgÀ¼ÀÄUÀ¼ÀÄ ºÁUÀÆ PÉÊUÀ¼À£ÀÄß
eÉÆÃgÁV C®ÄUÁr¸ÀÄvÁÛ G¹gÀ£ÀÄß ºÉÆgÀUÉ ©qÀÄvÁÛ ªÀÄÄAzÀPÉÌ ¨ÁVj, G¹gÀ£ÀÄß M¼ÀUÉ vÉUÉzÀÄPÉƼÀÄîvÁÛ ªÉÄïÉ
§¤ßj, F jÃw 10 ¨Áj ªÀiÁqÀ¨ÉÃPÀÄ.
* ¥ÀæAiÉÆÃd£ÀUÀ¼ÀÄ; ¨ÉgÀ¼ÀÄUÀ¼À ¸ÀAzÀÄ£ÉÆêÀÅ ¤ªÁgÀuÉAiÀiÁV zÉúÀzÀ PÉÆ£ÉAiÀÄ ¨ÁUÀUÀ½UÉ gÀPÀÛ ZÀ®£É
ZÉ£ÁßV DUÀÄvÀÛzÉ.
5) Exercise for Wrist and Fingers
Legs joined (Thadasana), hand positions as indicated below; normal breathing:
a) Wrist turning: Arms at chest level, hands forming a fist (thumbs inside); rotate both
wrists in a forward direction for 15 counts, and 15 counts in the reverse direction.
 b) Finger bending: Palms together at chest level; bend the left hand fingers by pressing with
the right hand fingers; repeat the same alternating the right and left hand fingers; 10
counts altogether, with 5 counts for each bending.
c) Chinese laughter: Raise the hands above the head and violently shake the fingers;
breathe out while you bend down and breathe in while you come up. Repeat for 10
counts.
Benefits : Good exercise for your wrist joints, fingers joints and hands. Helps to reduce the
joint pain of hands

6) JzÉAiÀÄ ªÁåAiÀiÁªÀÄ;
PÁ®ÄUÀ¼À£ÀÄß eÉÆÃr¹j (vÁqÁ¸À£À) PÉÊUÀ¼À£ÀÄß w½¹zÀ jÃw ªÀiÁqÀ¨ÉÃPÀÄ
C) 5 JtÂPÉUÀ¼À°è G¹gÀ£ÀÄß M¼ÀUÉ vÉUÉzÀÄPÉƼÀÄîvÁÛ JgÀqÀÆ PÉÊUÀ¼À£ÀÄß PÀwÛAiÀÄ jÃw ªÉÄïÉwÛj, 5
JtÂPÉUÀ¼À°è G¹gÀ£ÀÄß ºÉÆgÀUÉ ©qÀÄvÁÛ PÉÊUÀ¼À£ÀÄß ¥ÀQëAiÀÄ gÉPÉÌAiÀÄ jÃw CUÀ°¸ÀÄvÁÛ ¸ÁzÀåªÁzÀµÀÄÖ »AzÀPÉÌ
¨ÁVj, 10 JtÂPÉUÀ¼À°è G¹gÀ£ÀÄß ºÉÆgÀUÉ »rzÀÄ CzÉ ¹Üw EgÀ°, 5 JtÂPÉUÀ¼À°è G¹gÀ£ÀÄß M¼ÀUÉ
vÉUÉzÀÄPÉƼÀÄîvÁÛ ªÉÄÃ¯É §¤ßj, 5 JtÂPÉUÀ¼À°è G¹gÀ£ÀÄß ºÉÆgÀUÉ ©qÀÄvÁÛ PÉÊUÀ¼À£ÀÄß PɼÀUÉ E½¹j, F jÃw 2
¨Áj ªÀiÁqÀ¨ÉÃPÀÄ.
* ¥ÀæAiÉÆÃd£ÀUÀ¼ÀÄ; F ªÁåAiÀiÁªÀÄ¢AzÀ JzÉ, ¨É£ÀÄߪÀÄÆ¼É ªÀÄvÀÄÛ ¥ÀÅ¥ÀÅöà¸ÀUÀ¼ÀÄ ±ÀQÛAiÀÄ£ÀÄß ¥ÀqÉAiÀÄÄvÀÛªÉ.

6) Chest Exercise
Legs joined (Thadasana) and hand position as indicated below:
a) Breathe in and rise your both hands in 5 counts, bend backwards and spread your hands
like a bird while you bend back; breathe out 5 counts, hold for 10 counts; breathe in and
rise your hands for 5 counts, breathe out and come back in 5 counts. Repeat two times.
Benefits : Good exercise for your lunges, chest and back bone. Helps to increase the lungs
capacity and reduces the back pain problems.
7) ºÉÆmÉÖAiÀÄ ªÁåAiÀiÁªÀÄ :
PÉÊUÀ¼ÀÄ ªÀÄvÀÄÛ PÁ®ÄUÀ¼ÀÄ ºÉýzÀ jÃw EqÀ¨ÉÃPÀÄ
C) GqÁå£À §AzsÀ : PÁ®ÄUÀ¼À£ÀÄß ªÀÄÆgÀÄ Cr CUÀ®ªÁVrj, ªÀÄÄAzÀPÉÌ ¨ÁV PÉÊUÀ¼À£ÀÄß ªÉÆtPÁ®ÄUÀ¼À
ªÉÄðrj, vÀ¯ÉAiÀÄ£ÀÄß ªÉÄïÉwÛ ªÀÄÄAzÉ £ÉÆÃrj, 5 JtÂPÉUÀ¼À°è G¹gÀ£ÀÄß ºÉÆgÀUÉ ©qÀÄvÁÛ ºÉÆmÉÖAiÀÄ£ÀÄß M¼ÀUÉ
J¼ÉzÀÄPÉƽîj, 10 JtÂPÉUÀ¼À°è G¹gÀ£ÀÄß ºÉÆgÀUÉ »rzÀÄ ºÉÆmÉÖAiÀÄ£ÀÄß ªÀÄvÉÛ M¼ÀUÉ J¼ÉzÀÄPÉƽîj, 5
JtÂPÉUÀ¼À°è G¹gÀ£ÀÄß M¼ÀUÉ vÉUÉzÀÄPÉƼÀÄîvÁÛ ºÉÆmÉÖAiÀÄ£ÀÄß ºÉÆgÀUÉ ©rj, F jÃw 2 ¨Áj ªÀiÁqÀ¨ÉÃPÀÄ.
D) ¨sÀ¹ÛçPÁ : PÁ®ÄUÀ¼À£ÀÄß eÉÆÃr¹ PÉÊUÀ¼À£ÀÄß ºÉÆmÉÖAiÀÄ ¥ÀPÀÌzÀ°èrj, 5 JtÂPÉUÀ¼À°è G¹gÀ£ÀÄß ºÉÆgÀUÉ
©qÀÄvÁÛ PÉÊUÀ½AzÀ ºÉÆmÉÖAiÀÄ£ÀÄß MwÛ ¨ÉgÀ¼ÀÄUÀ¼À£ÀÄß vÁV¸À®Ä ¥ÀæAiÀÄwß¹j, 10 JtÂPÉUÀ¼À°è G¹gÀ£ÀÄß ºÉÆgÀUÉ
»rzÀÄ ªÀÄvÉÛ MwÛj, 5 JtÂPÉUÀ¼À°è G¹gÀÄ ºÉÆgÀUÉ ©qÀÄvÁÛ PÉÊUÀ¼À£ÀÄß ¸Àr°¹j, F jÃw JgÀqÀÄ ¨Áj
ªÀiÁqÀ¨ÉÃPÀÄ.
* ¥ÀæAiÉÆÃd£ÀUÀ¼ÀÄ : ºÉÆmÉÖ, ¦vÀÛd£ÀPÁAUÀ, ªÀÄvÀÄÛ ªÀÄÆvÀæ¦AqÀUÀ¼À vÉÆAzÀgÉUÀ¼ÀÄ PÀrªÉÄAiÀiÁUÀÄvÀÛªÉ.

7) Abdominal Exercise
Legs and hands position as indicated below:
a) Uddiyana bandha: Keep the legs about 3 feet apart, bend forward, keep the hands above
the knees and raise your head. Breathe out and pull the stomach inside for 5 counts, hold
out and further pull the stomach inside for 10 counts; breathe in for 5 counts. Repeat for
two counts.
b) Basthrica: Join the legs. Breathe out and press the stomach in with both hands for 5
counts, hold out and further press the stomach in for 10 counts; breathe in for 5 counts.
Repeat two times.
Benefits : Good exercise for your stomach, abdomen and liver. Helps to improve the
digestive system and balances the liver functions.
<<

8) ¨É£ÀÄߪÀÄƼÉAiÀÄ ªÁåAiÀiÁªÀÄUÀ¼ÀÄ:
PÁ®ÄUÀ¼À£ÀÄß eÉÆÃr¹ PÉÊUÀ¼À£ÀÄß ºÉýzÀ jÃw ªÀiÁqÀ¨ÉÃPÀÄ
C) ªÀÄÄAzÉ ¨ÁUÀĪÀÅzÀÄ (¥ÁzÀºÀ¸ÁÛ¸À£À): 5 JtÂPÉUÀ¼À°è G¹gÀÄ M¼ÀUÉ vÉUÉzÀÄPÉƼÀÄîvÁÛ PÉÊUÀ¼À£ÀÄß
PÀwÛAiÀÄ jÃw ªÉÄïÉwÛj, 5 JtÂPÉUÀ¼À°è G¹gÀÄ ºÉÆgÀUÉ ©qÀÄvÁÛ ªÀÄÄA¢¤AzÀ £É®zÀªÀgÉUÀÆ ¨ÁVj, 5
JtÂPÉUÀ¼À°è G¹gÀÄ M¼ÀUÉ vÉUÉzÀÄPÉƼÀÄîvÁÛ vÀ¯ÉAiÀÄ£ÀÄß ªÉÄïÉwÛ ªÀÄÄAzÉ £ÉÆÃrj, 5 JtÂPÉUÀ¼À°è G¹gÀ£ÀÄß
ºÉÆgÀUÉ ©qÀÄvÁÛ ºÀuÉAiÀÄ£ÀÄß ªÉÆtPÁ®ÄUÀ½UÉ vÁV¸À®Ä ¥ÀæAiÀÄwß¹j, 10 JtÂPÉUÀ¼À°è G¹gÀ£ÀÄß ºÉÆgÀUÉ »rzÀÄ
CzÉ ¨sÀAVAiÀÄ°è EgÀ¨ÉÃPÀÄ, 5 JtÂPÉUÀ¼À°è G¹gÀ£ÀÄß M¼ÀUÉ vÉUÉzÀÄPÉƼÀÄîvÁÛ ªÉÄÃ¯É §¤ßj, 5 JtÂPÉUÀ¼À°è
G¹gÀ£ÀÄß ºÉÆgÀUÉ ©qÀÄvÁÛ PÉÊUÀ¼À£ÀÄß PɼÀUÉ E½¹j, F jÃw JgÀqÀÄ ¨Áj ªÀiÁqÀ¨ÉÃPÀÄ.
* ¥ÀæAiÉÆÃd£ÀUÀ¼ÀÄ : ¨É£ÀÄߣÉÆêÀÅ PÀrªÉÄAiÀiÁV, JzÉ ªÀÄvÀÄÛ ¥ÀÅ¥Àà¸ÀUÀ¼ÀÄ §®UÉƼÀÄîvÀÛªÉ.
D) »AzÉ ¨ÁUÀĪÀÅzÀÄ (CzsÀðZÀPÁæ¸À£À): 5 JtÂPÉUÀ¼À°è G¹gÀ£ÀÄß M¼ÀUÉ vÉUÉzÀÄPÉƼÀÄîvÁÛ PÉÊUÀ¼À£ÀÄß
ªÉÄïÉwÛj, 5 JtÂPÉUÀ¼À°è G¹gÀ£ÀÄß ºÉÆgÀUÉ©qÀÄvÁÛ »AzÀPÉÌ ¨ÁUÀÄvÁÛ PÉÊUÀ¼À£ÀÄß ¸ÉÆAlzÀ ªÉÄðrj, 10
JtÂPÉUÀ¼À°è G¹gÀ£ÀÄß ºÉÆgÀUÉ »rzÀÄ CzÉà ¹ÜwAiÀÄ°è EgÀ¨ÉÃPÀÄ, 5 JtÂPÉUÀ¼À°è G¹gÀ£ÀÄß M¼ÀUÉ
vÉUÉzÀÄPÉƼÀÄîvÁÛ »A¢¤AzÀ ªÉÄîPÉÌ §gÀÄvÁÛ PÉÊUÀ¼À£ÀÄß ªÉÄÃ¯É vÀ¤ßj, 5 JtÂPÉUÀ¼À°è G¹gÀ£ÀÄß ºÉÆgÀUÉ ©qÀÄvÁÛ
PÉÊUÀ¼À£ÀÄß E½¹j, F jÃw JgÀqÀÄ ¨Áj ªÀiÁqÀ¨ÉÃPÀÄ.
* ¥ÀæAiÉÆÃd£ÀUÀ¼ÀÄ : ªÀÄ£À¹ì£À MvÀÛqÀ PÀrªÉÄAiÀiÁV zÉúÀ §°µÀÖUÉÆAqÀÄ zÉúÀzÀ PÉƧÄâ
PÀrªÉÄAiÀiÁUÀÄvÀÛzÉ.
E) ¥ÀPÀÌPÉÌ ¨ÁUÀĪÀÅzÀÄ (CzsÀð PÀnZÀPÁæ¸À£À) : PÉÊUÀ¼À£ÀÄß ¨sÀÆ«ÄUÉ ¸ÀªÀÄ£ÁAvÀgÀªÁV ElÄÖPÉƼÀî¨ÉÃPÀÄ,
JqÀ CAUÉÊ PɼÀªÀÄÄR, §® CAUÉÊ ªÉÄîÄäRªÁVgÀ°, 5 JtÂPÉUÀ¼À°è G¹gÀ£ÀÄß ºÉÆgÀUÉ ©qÀÄvÁÛ JqÀPÉÌ ¨ÁVj,
10 JtÂPÉUÀ¼À°è G¹gÀ£ÀÄß ºÉÆgÀUÉ »rzÀÄ E£ÀÆß ¨ÁVj, 5 JtÂPÉUÀ¼À°è G¹gÀ£ÀÄß M¼ÀUÉ vÉUÉzÀÄPÉƼÀÄîvÁÛ
¤zsÁ£ÀªÁV ªÉÄÃ¯É §¤ßj, FUÀ EzÉà jÃw §®UÀqÉ ªÀiÁqÀ¨ÉÃPÀÄ, EzÀ£ÀÄß JgÀqÀÄ ¨Áj ªÀiÁqÀ¨ÉÃPÀÄ.
* ¥ÀæAiÉÆÃd£ÀUÀ¼ÀÄ : ¨É£ÀÄߪÀÄÆ¼É ZÉ£ÁßV ªÀÄtÂAiÀÄÄvÀÛzÉ, ªÀÄÆvÀæ¦AqÀ ªÀÄvÀÄÛ ¦vÀÛd£ÀPÁAUÀzÀ vÉÆAzÀgÉUÀ¼ÀÄ
§gÀĪÀÅ¢®è, ¨ÉÆdÄÓ PÀÆqÀ PÀgÀUÀÄvÀÛzÉ.
F) ¨É£ÀÄߪÀÄÆ¼É wgÀÄZÀĪÀÅzÀÄ (CzsÀð PÀnZÀPÁæ¸À£À) : PÉÊUÀ¼À£ÀÄß ªÀÄĶÖPÀnÖ JzÉAiÀÄ ¥ÀPÀÌzÀ°è ¨sÀÆ«ÄUÉ
¸ÀªÀÄ£ÁAvÀgÀªÁV »r¬Äj 5 JtÂPÉUÀ¼À°è G¹gÀ£ÀÄß ºÉÆgÀUÉ ©qÀÄvÁÛ JqÀPÉÌ ¸ÉÆAl, ¨sÀÄdUÀ¼ÀÄ, PÀvÀÛ£ÀÄß
wgÀÄV¸ÀÄvÁÛ PÀtÄÚUÀ¼À zÀȶÖAiÀÄ£ÀÄß 270 rVæ wgÀÄV¹ £ÉÆÃrj, 10 JtÂPÉUÀ¼À°è G¹gÀ£ÀÄß ºÉÆgÀUÉ »rzÀÄ CzÉÃ
¹ÜwAiÀÄ°è EgÀ¨ÉÃPÀÄ, 5 JtÂPÉUÀ¼À°è G¹gÀ£ÀÄß M¼ÀUÉ vÉUÉzÀÄPÉƼÀÄîvÁÛ ªÉÆzÀ°£À ¹ÜwUÉ §¤ßj, EzÉà jÃw
§®UÀqÉ ªÀiÁrj, EzÀ£ÀÄß JgÀqÀÄ ¨Áj ªÀiÁqÀ¨ÉÃPÀÄ.
<
* ¥ÀæAiÉÆÃd£ÀUÀ¼ÀÄ : ¨É£ÀÄߪÀÄÆ¼É ªÀÄvÀÄÛ ¥ÀPÀÌzÀ ªÀiÁA¸ÀRAqÀUÀ¼ÀÄ §°µÀÖUÉƼÀÄîvÀÛªÉ.
8) Back Bone Exercise
Legs joined and hands position as indicated below:
a) Front bending (Pada Hasthasana): Raise your hands and breathe in 5 counts, breathe
out in 5 counts and bend forward by bringing your hands to the ground in 5 counts, raise
your head in the same passion and breathe in for 5 counts, breathe out and try to touch
your forehead to your knee in 5 counts, hold out in 10 counts and finally come back by
breathing in for 5 counts. Repeat 2 times.
Benefits : During this posture, there is increased flow of blood towards the head without
the difficulties of inverted postures faced. Due to this increased blood flow, the glands are
soaked in blood which removes toxins from them and makes them healthier.
b) Back bending: (Arda Chakrasana): Rise your hands and breathe in 5 counts, breathe
out-bend back in 5 counts, hold out and try to further bend back in 10 counts, rise your
hands breathe in for 5 counts, finally breathe out and come back in five counts. Do it for 2
times.
Benefits : Releases tension and stress from body as well as mind. Reduces fat and tones the
waist.
 c) Side bending: (Arda Kati Chakrasana): To start with hands parallel to the ground, left
palm towards the ground and right towards the sky, breathe out and bend left side in 5
counts, hold out for 10 counts, now left palm towards the sky and right towards the
ground breathe in and come up in 5 counts, breathe out for 5 counts and bend to the
right, hold out for 10 counts, Breathe in and come back in 5 counts, This is one cycle; this
is to be repeated for once more
Benefits : This side stretch will increase the flexibility of your spine, arms, and rib cage as
it stimulates the liver, kidney, and spleen functions. Furthermore, the Yoga Pose will also
help realign your spinal column and will aid the lungs to take in more oxygen.
d) Spine twist: (Arda Kati Chakrasana): Hold your hands right angle to your chest,
breathe out and turn your trunk, shoulders, neck and eye sight from front to left side &
back for 270 degrees in 5 counts, hold out for 10 counts, breathe in and come front in 5
counts, breathe out and turn your trunk, shoulders, neck and eye sight from front to right
side & back for 270 degree in 5 counts, hold out for 10 counts, breathe in and come front
in 5 counts, This is one cycle; this is to be repeated for once more.
Benefits : Good stretching exercise for your back bone and side mussels. Helps to reduce
the excess mussels round the stomach.

9) ¸ÉÆAlwgÀÄV¸ÀĪÀ ªÁåAiÀiÁªÀÄ (¸Áé¨sÁ«PÀ G¹gÁl) :

PÉÊUÀ¼À£ÀÄß ¸ÉÆAlzÀ ªÉÄðrj, ¸ÉÆAlªÀ£ÀÄß JqÀUÀqɬÄAzÀ 10 ¨Áj, §®UÀqɬÄAzÀ 10 ¨Áj wgÀÄV¹j. (vÀ¯É
ªÀÄvÀÄÛ PÁ®ÄUÀ¼ÀÄ AiÀÄxÁ¹ÜwAiÀÄ°è EgÀ¨ÉÃPÀÄ).
*¥ÀæAiÉÆÃd£ÀUÀ¼ÀÄ : ¨É£ÀÄߪÀÄƼÉ, PÁ®ÄUÀ¼ÀÄ ªÀÄvÀÄÛ ¨É£ÀÄß §°µÀÖUÉÆAqÀÄ ºÉÆmÉÖAiÀÄ°ègÀĪÀ ºÉaÑ£À PÉƧÄâ
PÀgÀUÀÄvÀÛzÉ.
9) Trunk loosening Exercise
Legs joined, hand position as indicated below and normal breathing:
a) Kati Chakrasana: Keep your hands on your trunks rotate the trunk in anti clock wise
direction for 10 counts and similarly rotate you trunk in clock wise direction for 10
counts.
Benefits:
Strengthens the back, spine and legs. It reduces the fat from your stomach, making you
more flexible and hence energetic.

10) ¤vÀA§zÀ ¸ÀAzÀÄUÀ¼À ªÁåAiÀiÁªÀÄ :

PÉÊUÀ¼À£ÀÄß ¸ÉÆAlzÀ ªÉÄðrj, §®UÁ®£ÀÄß 5 JtÂPÉUÀ¼À°è §®PÉÌ wgÀÄV¸ÀÄvÁÛ 5 ¨Áj ªÀÄvÀÄÛ «gÀÄzÀÞªÁV 5
¨Áj wgÀÄV¹j, EzÉà jÃw JqÀUÁ®£ÀÄß wgÀÄV¹.
* ¥ÀæAiÉÆÃd£ÀUÀ¼ÀÄ : ¤vÀA§zÀ ¸ÀAzÀÄUÀ¼À £ÉÆêÀÅUÀ¼É®è PÀrªÉÄAiÀiÁUÀÄvÀÛªÉ.
10) Hip Joint Exercise
Legs joined, hand position as indicated below and normal breathing:

a) Keep your hands on your trunks rotate your right leg in clock wise direction for 5 counts
and similarly rotate your right leg in anti clock wise direction for 5 counts. Rotate your
left leg in anti clock wise direction for 5 counts and similarly rotate your left leg in clock
wise direction for 5 counts

Benefits : Good exercise for your Hip Joints

11) UÀt¥Àw £ÀªÀĸÁÌgÀ ( ªÉÆtPÁ®ÄUÀ¼À ªÁåAiÀiÁªÀÄ) :
¥ÁzÀUÀ¼À£ÀÄß 1 Cr CUÀ®ªÁVrj, §®UÉʬÄAzÀ JqÀQ« ªÀÄvÀÄÛ JqÀUÉʬÄAzÀ §®Q«AiÀÄ£ÀÄß J¼ÉzÀÄ
»rzÀÄPÉƽîj, G¹gÀÄ ºÉÆgÀUÉ ©qÀÄvÁÛ £ÉÃgÀªÁV PÀĽvÀÄPÉƽî (5 JtÂPÉ), G¹gÀÄ M¼ÀUÉ vÉUÉzÀÄPÉƼÀÄîvÁÛ
ªÉÄÃ¯É §¤ßj, F jÃw 21 ¨Áj ªÀiÁqÀ¨ÉÃPÀÄ.
ºÀ¸À£ÀÄäT (AiÀiÁªÁUÀ®Æ £ÀUÀÄ): ¸ÀzÁ ¸ÀÄT (AiÀiÁªÁUÀ®Æ ¸ÀAvÉÆõÀ):
ªÀAiÀĸÉìµÀÄÖ (¤ªÀÄUɵÀÄÖ ªÀµÀð): ºÀ¢£ÁgÀÄ (16)
*¥ÀæAiÉÆÃd£ÀUÀ¼ÀÄ : ªÉÆtPÁ®Ä a¥ÀÅöàUÀ¼À £ÉÆêÀÅ PÀrªÉÄAiÀiÁV §°µÀÖUÉƼÀÄîvÀÛªÉ. ¸

11) Ganapathi Namaskar (Knee joint exercice)

Legs one foot apart and hands in crossed position pulling your ears.

a) Breathe out and sit for 5 counts, breathe in and come up. While you do this exercise your
back must be erect. Repeat 21 times.

Hasanmukhi (always smile) – Sadaa Sukhi (always happy):

Vayyassu Estu (what is your age)? Hadinaru (16)

Benefits : Good for your Knee joints.

12) PÁ°£À QÃ®Ä ªÀÄvÀÄÛ ¥ÁzÀzÀ ªÁåAiÀiÁªÀÄ :

PÁ®ÄUÀ¼À£ÀÄß eÉÆÃr¹j, 5 JtÂPÉUÀ¼À°è G¹gÀ£ÀÄß M¼ÀUÉ vÉUÉzÀÄPÉƼÀÄîvÁÛ ¤zsÁ£ÀªÁV PÉÊUÀ¼À£ÀÄß PÀwÛAiÀÄ jÃw
ªÉÄïÉwÛj eÉÆvÉUÉ »ªÀÄärAiÀÄ£ÀÆß ªÉÄïÉwÛj, 6£Éà JtÂPÉ Kt¸ÀÄvÁÛ G¹gÀ£ÀÄß vÀPÀët ºÉÆgÀUÉ ©qÀÄvÁÛ
PÉÊUÀ¼À£ÀÆß PÀÆqÀ vÀPÀët PɼÀUÉ ©rj. F jÃw 10 ¨Áj ªÀiÁqÀ¨ÉÃPÀÄ.
* ¥ÀæAiÉÆÃd£ÀUÀ¼ÀÄ : PÁ°£À QÃ®Ä ªÀÄvÀÄÛ ¥ÁzÀzÀ ¨ÉgÀ¼ÀÄUÀ¼À £ÉÆêÀÅ PÀrªÉÄAiÀiÁV §°µÀÖUÉƼÀÄîvÀÛªÉ.

12) Ankle & Feet Exercise

Legs joined, hands positioned as indicated below:

a) Breathe in and rise your heels, body and arms in 5 counts. Sudden breathe out in sixth
count. Do this for 10times.
Benefits : Good exercise for your ankle joint and feet joints.
13) ZÀ¥Áà¼É :
PÉÊUÀ¼À£ÀÄß ¨sÀÆ«ÄUÉ ¸ÀªÀÄ£ÁAvÀgÀªÁV ºÉÆgÀUÉ ZÁaj, PÉÊUÀ¼ÀÄ PÉÆ£ÉAiÀĪÀgÉUÀÆ JzÉUÉ £ÉÃgÀªÁVgÀ°, 50 ¨Áj
eÉÆÃgÁV ZÀ¥Áà¼É vÀnÖj.
*¥ÀæAiÉÆÃd£ÀUÀ¼ÀÄ : CAUÉÊ ªÀÄvÀÄÛ ¨sÀÄdzÀ ¸ÀAzÀÄUÀ¼À £ÉÆêÀÅ PÀrªÉÄAiÀiÁV §°µÀÖUÉƼÀÄîvÀÛªÉ.

13) Claps
Legs joined, arms stretched out sideways, normal breathing:
a) Stretch the arms, move them in the horizontal plane and clap hands. Repeat 50 times.
Benefits : Good exercise for your palms and shoulder joints.
 PÀĽvÀÄ ªÀiÁqÀĪÀ AiÉÆÃUÁ¸À£ÀUÀ¼ÀÄ
(Sitting Exercises)

¸ÀÄSÁ¸À£À ¥ÀzÁä¸À£À ªÀeÁæ¸À£À

Sukasan Padmasana Vajrasana

1) PÉÊUÀ¼À ªÁåAiÀiÁªÀÄ (¸ÀÄzsÀ±Àð£À QæAiÉÄ ¸ÉÆà ºÀA)

G¹gÀ£ÀÄß M¼ÀUÉ vÉUÉzÀÄPÉƼÀÄîvÁÛ PÉÊUÀ¼À£ÀÄß ªÉÄÃ¯É ªÀiÁrj, G¹gÀ£ÀÄß vÀPÀët eÉÆÃgÁV ©qÀÄvÁÛ PÉÊUÀ¼À£ÀÆß
vÀPÀët PɼÀUÉ MwÛj. F jÃw 30 ¨Áj ªÀiÁqÀ¨ÉÃPÀÄ.
* ¥ÀæAiÉÆÃd£ÀUÀ¼ÀÄ : G¹gÁl ¥ÀæQæAiÉÄ GvÀÛªÀÄUÉƼÀÄîvÀÛzÉ ºÁUÀÆ ¨sÀÄdUÀ¼À £ÉÆêÀÅ ¤ªÁgÀuÉAiÀiÁV
§°µÀÖUÉƼÀÄîvÀÛªÉ.
1) Arms Excise
a) Breathe in and raise your hands. Pull hands down and sudden breathe out. Repeat 30
times. First 10 counts slow, second 10 counts in medium speed and the last 10 count
fast.
Benefits : Good exercise for your respiratory system and shoulder.

2) PÁ®ÄUÀ¼À ªÁåAiÀiÁªÀÄUÀ¼ÀÄ :
C) ¥ÁzÀUÀ¼À£ÀÄß ¥ÀPÀÌPÉÌ ¨ÁV¸ÀĪÀÅzÀÄ : PÁ®ÄUÀ¼À£ÀÄß ªÀÄÄAzÉ ZÁaj, PÉÊUÀ¼À£ÀÄß D¸ÀgÉAiÀiÁV »AzÉ HjPÉƽîj,
¥ÁzÀUÀ¼À£ÀÄß 2 Cr CUÀ®ªÁVlÄÖ M¼ÀUÉ ªÀÄvÀÄÛ ºÉÆgÀUÉ £É®PÉÌ vÁUÀĪÀAvÉ ¨ÁV¹j. F jÃw 30 ¨Áj
ªÀiÁqÀ¨ÉÃPÀÄ.
D) ¥ÁzÀUÀ¼À£ÀÄß wgÀÄV¸ÀĪÀÅzÀÄ : ¥ÁzÀUÀ¼À£ÀÄß eÉÆÃr¹j, JqÀUÀqɬÄAzÀ ªÀÈvÁÛPÁgÀªÁV 10 ¨Áj wgÀÄV¹j,
EzÉà jÃw «gÀÄzÀÞ ¢QÌ£À°è 10 ¨Áj wgÀÄV¹j.
E) ¥ÁzÀUÀ¼À£ÀÄß »AzÀPÉÌ ªÀÄvÀÄÛ ªÀÄÄAzÀPÉÌ ªÀiÁqÀĪÀÅzÀÄ : G¹gÀ£ÀÄß ºÉÆgÀUÉ©qÀÄvÁÛ ¥ÁzÀUÀ¼À£ÀÄß ªÀÄÄAzÀPÉÌ
vÀ½îj, G¹gÀ£ÀÄß M¼ÀUÉ vÉUÉzÀÄPÉƼÀÄîvÁÛ ¥ÁzÀUÀ¼À£ÀÄß »AzÀPÉÌ J¼É¬Äj, F jÃw 10 ¨Áj ªÀiÁqÀ¨ÉÃPÀÄ.
* ¥ÀæAiÉÆÃd£ÀUÀ¼ÀÄ : ¥ÁzÀUÀ¼ÀÄ ªÀÄvÀÄÛ ¥ÁzÀzÀ ¸ÀAzÀÄUÀ¼À £ÉÆêÀÅ PÀrªÉÄAiÀiÁV §°µÀÖUÉƼÀÄîvÀÛªÉ.

2) Leg Excise
a) Sideward feet movement: Sit down with your hands supporting the spine. Stretch the
legs keeping your feet about a foot away. Move the feet outward so that the outward side
of the feet are touching the ground, then inward. Repeat 30 times with normal breathing.
 b) Foot rotation: Sit down with your hands supporting the spine. Rotate the feet anti
clockwise for 10 counts, then clockwise for another 10 counts. Normal breathing.
c) Forward and backward movement of feet: Sit down with your hands supporting the
spine. Breathe out, stretching the feet forward, then breathe in, stretching the feet
backward. Repeat for 10 counts.
Benefits : Good exercise for your legs, feet and ankle joint

3) ¥ÀvÀAUÀ (amÉÖ) ªÁåAiÀiÁªÀÄ :

PÁ®ÄUÀ¼À£ÀÄß ªÀÄr¹j, JgÀqÀÆ CAUÁ®ÄUÀ¼À£ÀÄß eÉÆÃr¹j, PÉʨÉgÀ¼ÀÄUÀ¼À£ÀÄß ¸ÉÃj¹, ¥ÁzÀUÀ¼À£ÀÄß J¼ÉzÀÄ »r¬Äj
ºÁUÀÆ JgÀqÀÄ PÁ®ÄUÀ¼À£ÀÄß ¥ÀvÀAUÀzÀ ('amÉÖ'AiÀÄ) gÉPÉÌAiÀÄ jÃw ªÉÄÃ¯É PɼÀUÉ Dr¸ÀÄvÁÛ £É®PÉÌ vÁV¸À®Ä
¥ÀæAiÀÄwß¹j, F jÃw 30 ¨Áj ªÀiÁqÀ¨ÉÃPÀÄ, PÉÆ£ÉUÉ ºÀuÉAiÀÄ£ÀÄß ¥ÁzÀPÉÌ ªÉÆtPÉÊUÀ¼À£ÀÄß ¨sÀÆ«ÄUÉ vÁV¸À®Ä
¥ÀæAiÀÄwß¹ 10 JtÂPÉUÀ¼À°è CzÉà ¹ÜwAiÀÄ°ègÀ¨ÉÃPÀÄ, G¹gÀ£ÀÄß vÉUÉzÀÄPÉƼÀÄîvÁÛ ªÉÄÃ¯É §¤ß.
*¥ÀæAiÉÆÃd£ÀUÀ¼ÀÄ : ªÉÆtPÁ®ÄUÀ¼ÀÄ ¤vÀA§UÀ¼À ¸ÀAzÀÄUÀ¼ÀÄ §°µÀÖUÉƼÀÄîvÀÛªÉ.

3) Butterfly
a) Fold the legs and join the undersides of both feet, lock the feet with the support of your
hands. Shake the legs like butterfly wings, outward and downward, for 30 counts.
Normal breathing.
b) Touch your feet with the forehead. During this excise breathe out while bending down;
breathe in while coming up.
Benefits : Good exercise for your legs, hip joints and knee joints.

4) zsÁå£À :
C) ªÀeÁæ¸À£ÀzÀ°è CxÀªÁ vÀªÀÄUÉ C£ÀÄPÀÆ®ªÁzÀ D¸À£ÀzÀ°è PÀĽvÀÄPÉƽî ( ªÀeÁæ¸À£ÀªÀÅ
GvÀÛªÀÄ-fÃtðQæAiÉÄAiÀÄ£ÀÄß ºÉaѹ ¨É£ÀÄß £ÉÆêÀÅ PÀrªÉÄ ªÀiÁqÀÄvÀÛzÉ).
JgÀqÀÆ PÉÊUÀ¼ÀÄ ¸ÀÆAiÀÄðªÀÄÄzÀæzÀ°ègÀ°, PÀtÄÚUÀ¼ÀÄ ªÀÄÄaÑgÀ°, "¸ÀÄ¥Àæ¨ÁvÀA" 3 ¨Áj NAPÁgÀªÀ£ÀÄß ¥Àp¹j(NA...
NA...NA...). vÀªÀÄä ¸Áé¨sÁ«PÀ G¹gÁlªÀÅ ºÉÃVzÉAiÉÆà ºÁUÉAiÉÄ UÀªÀĤ¹j,
D) vÀªÀÄä G¹gÁlªÀÅ JqÀ ºÉƼÉî¬ÄAzÀ¯ÉÆÃ, §® ºÉƼÉî¬ÄAzÀ¯ÉÆà CxÀªÁ JgÀqÀÄ ºÉƼÉî¬ÄAzÀ¯ÉÆÃ
£ÀqÉAiÀÄÄwÛgÀ§ºÀÄzÀÄ, EzÀ£ÀÄß UÀªÀĤ¹.

E) vÁªÀÅ G¹gÀ£ÀÄß M¼ÀUÉ vÉUÉzÀÄPÉƼÀÄîªÁUÀ (¥ÀÇgÀPÀ) G¹gÀÄ ¸Àé®à vÀtÚVgÀÄvÀÛzÉ. G¹gÀ£ÀÄß ºÉÆgÀUÉ ©qÀĪÁUÀ
(gÉÃZÀPÀ) G¹gÀÄ ¸Àé®à ¨ÉZÀÑVgÀÄvÀÛzÉ, EzÀ£ÀÄß UÀªÀĤ¹, C£ÀĨsÀ«¹j, F jÃw ¸Áé¨sÁ«PÀ G¹gÁlªÀ£ÀÄß
UÀªÀĤ¸ÀĪÀÅzÀPÉÌ C£Á¨Á£ï JAzÀÄ PÀgÉAiÀÄÄvÁÛgÉ.
F) FUÀ £ÁªÀÅ G¹gÁlzÉÆqÀ£É ºÉÆmÉÖAiÀÄ ZÀ®£ÀªÀ®£ÀªÀ£ÀÄß UÀªÀĤ¸ÉÆÃt, G¹gÀ£ÀÄß M¼ÀUÉ vÉUÉzÀÄPÉƼÀÄîªÁUÀ
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¤zsÁ£ÀªÁV PÀtÄÚUÀ¼À£ÀÄß vÉgɬÄj.

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4) Meditations
a) Sit in vajrasana (This is the only asana which can be practiced just after meal as it
prevents the digestion disorders and reduces the chances of acidity and gas. This asana
also relieves lower back pain), keep your hand in chenna mudra, your eyes are
b) closed. Chant Om 3 times.
c) Observe your natural breathing as it is; whether you inhale from the left nostril or right
nostril or both the nostrils: observe it, feel it. When we breathe in (pooraka) the air is a
little cold, when we breathe out (rechaka) it is a little warm. Observe it. This observation
is called ana ban.
d) Observe your stomach movement during respiration. The stomach should bulge out while
taking in fresh air; it should go in while releasing the air. This observation is called suka
pranayam.
e) Rub your palms, keep your palms on the closed eyes to maintain complete darkness.
Slowly remove your hands and gently open your eyes.
Benefits : Good exercise for relaxing, observation of respiration, relaxation to your eyes
and preparation for breathing exercises and pranayama.

5) ¥ÀÅ¥Àà¸ÀUÀ¼À£ÀÄß »VθÀĪÀ G¹gÁlzÀ ªÁåAiÀiÁªÀÄUÀ¼ÀÄ :

C) PÉÊUÀ¼À£ÀÄß ªÀÄÄAzÉ ZÁa ¨sÀÆ«ÄAiÀÄ ªÉÄðrj, 4 JtÂPÉUÀ¼À°è G¹gÀ£ÀÄß M¼ÀUÉ vÉUÉzÀÄPÉƼÀÄîvÁÛ PÉÊUÀ¼À£ÀÄß
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©qÀÄvÁÛ PÉÊUÀ¼À£ÀÄß PɼÀUÉ (ªÀÄÄAzÉ) vÀ¤ßj, 2 JtÂPÉUÀ¼À°è G¹gÀ£ÀÄß ºÉÆgÀUÉ »r¢rj, F jÃw 4 ¨Áj
ªÀiÁqÀ¨ÉÃPÀÄ.
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*¥ÀæAiÉÆÃd£ÀUÀ¼ÀÄ : ¥ÀÅ¥Àà¸ÀUÀ¼À G¹gÁlzÀ PÁAiÀÄðPÀëªÀÄvÉ ºÉZÀÄÑvÀÛzÉ ªÀÄvÀÄÛ G¹gÁl ¥ÀzÀÝw
¸ÀªÀÄvÉÆî£ÀzÀ°ègÀÄvÀÛzÉ.

5) Lung Exercises
a) Raise your hands: Stretch both arms forward, breathe in 4 counts while raising the
arms above the head, hold for 2 counts, breathe out for 6 counts while slowly lowering
the arms. Hold for 2 counts. Repeat the same 4 times.
b) Namaskara Mudra: Stretch both arms upward and palms together, breathe in 4 counts,
hold for 2 counts, breathe out 6 counts, hold for 2 counts. Repeat the same 2 times.
c) Reverse Namaskara Mudra: Reverse the palms and keep them at the back of the neck,
breathe in 4 counts, hold for 2 counts, breathe out 6 counts, hold for 2 counts. Repeat the
same 2 times.

Benefits :Good exercise for improving your lungs capacity and respiration system.
6) ¥ÁæuÁAiÀiÁªÀÄUÀ¼ÀÄ - 4 «zsÀUÀ¼ÀÄ
C) PÀ¥Á®¨Áw : ¥ÀzÁä¸À£ÀzÀ°è CxÀªÁ ¸ÀÄSÁ¸À£ÀzÀ°è £ÉÃgÀªÁV PÀĽvÀÄPÉƽîj, JqÀUÉÊ a£ÀߪÀÄÄzÀæ §®UÉÊ
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|| eÉÊ ¸ÀzÀÄÎgÀÄ ||
6) Four Pranayamas
a) Kapala Bathi: Sit straight, left hand in Chinmura and right hand on your stomach.
Breathe out suddenly and breathe in is automatic. Do this for 120 counts.
If possible sit in padmasama. It is a classic seated posture which strengthens your ankles and
Knees, enhances concentration, and improves flexibility of your legs.

Benefits : Improves the blood circulation to your face and helps your face to glow.
Practicing Kapalbhati on regular basis leads to shining face with inner radiance.
Kapalabhati cleanses the lungs and entire respiratory system
b) Bhastrica: Sit straight, left palm in Chinmudra, right palm in Nasara mudra. Close the
right nostril with the thumb. Sudden and short breathe out through the left nostril. Close
the left nostril with the right finger. Sudden and short breathe out through the right nostril.
Do this for 30 counts.
If possible sit in padmasama, change your legs.

Benefits : Clears the respiratory tract and nostrils. Helps to throw out toxins and cures
illnesses of respiratory track, Boosts the supply of oxygen and purifies blood and Increases
warmth in the body and helps to prevent common cold.
c) Anu-Loma Viloma (king of pranayamas): left palm in Chinmudra, right palm in Nasara
mudra. Close the right nostril with the thumb. Breathe out completely for 10 counts,
breathe in by the same for 5 counts; then close both nostrils and hold the air inside for 5
counts. Next open the right nostril and breathe out for 10counts, breathe in for 5 counts
and hold the air inside for 5 counts. Open the left nostril and breathe out completely for
10 counts. Repeat 9 rounds. Do the same once again.
If possible sit in Vajrasana,

Benefits : Problems of heart, high BP, heart blockage, vat-cuf-pit, arthritis, cartilage, bent
ligaments, sinual fluid reduced, paralysis, neural related, depression, migraine pain,
asthma, sinus, allergy can be cured by Anulom-Vilom. Regular practice of this Pranayama
purifies all innumerable Nadis (channels) of the body, which makes the body healthy,
lustrous and strong
d) Bramary Pranayama: Close eyes, mouth and ears by plugging the pointing fingers into
both ears. Take a deep breath in and while breathing out, through the nose, produce a
humming sound at the throat (like a bumble bee). Do the same 4 times.

Benefits : Improves the memory power.

Conclusion: Sit straight with your hand in namaskara mudra and close both eyes. Chant
Omkar once.

Final Prayer: Poorná Madá; Poorná Midám; Poornáth; Poornámu-Dachaté; Poornásya;

Poorna Madaya; Poorna Mevava-Shishyaté; Om Shanti – Shanti – Shanti hi

Slowly open your eyes

|| Jai Sadguru ||
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