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Daily Exercise Schedule – Quick Reference

1. NECK (3 mins.) 00 03 2. SHOULDER (2 mins.) 03 05 3. ARM [5 mins.] 05 07 10

10 Cycles in each direction

20 Cycles in each direction

5 TADASAN (3 mins.)



6. PADHASTASAN(3 min) 13


7. KATICHKRASAN (2 min) 16



3 times

3 times
9. AGNISAR + NOULI KNEES (5 min) 28 33) 10. Light Exercise (5 min) 33 38)

50 times 3 times
11. PADVRITASAN (7 min) 38 45

50 cycles 3 times

5 Cycles in each direction

Daily Exercise Schedule – Quick Reference

4 times

4 times

4 times

3 times



23 PRANAYAM PRANAYAM [Duration – 30 minutes] Bhastrika -------2–3 minutes Kapal Bhati --------5-10 minutes Bahya --------3-5 times AGNISAR --------20-40 times Anulom Vilom --------- 5-10 minutes Bhramari --------5-10 times Ujjayi --------5-10 times


Daily Exercise Schedule – Quick Reference

SN 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27

Daily Exercise Schedule (Normal Day) One Hour Program Exercise Duration




com .AASAN AASAN SN 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 Exercise Duration Page NECK Exercise SHOULDER Exercise ARM Exercise TADASAN PADHASTASAN KATICHKRASAN TRIKONSAN AGNISAR + NOULI Exercise for KNEES SURYA NAMASKAR AEROBICS Light Exercise (Sukshm Yavayam) PADVRITASAN MARKATASAN PASHCHIMOTTANASAN ARDHYA MTSYENDRASAN NOKASAN PAWAN MUTKASAN SHALBHASAN BHUJANGASAN DHANURSAN SINHASAN SHASHANKASAN MANDUKASAN PRANAYAM SARVANGASAN + HALASAN SHAVASAN 2 2 3 3 3 3 4 4 4 5 5 6 7 7 8 8 8 8 9 9 9 9 10 10 10 11 11 Page 1 Copyright© Rajesh Joshi rajoshi@hotmail.

(10 cycles) 3. Now turn both the fists in circular motion in both directions. (5 Cycles in each direction) SN 2 SHOULDER Exercise Procedure 1. (20 cycles) Page 2 Copyright© Rajesh Joshi rajoshi@hotmail. Chest & then Left Shoulder and keeping chin in upward direction & completing cycle by touching chin to right shoulder. Keeping a distance of one foot between the legs. Keeping a distance of one foot between the legs. Now fold the elbow & touch the shoulder with the fingures. In the end rotate the head / Chin in circular motion by attempting to touch chin with Right shoulder. (10 cycles) 4. Join both the elbows & bring them near the chest & rotate them in circular motion & make a big circle. Stand Straight & Keep both the hands on the side of the waist. 6. Repeat this exercise in the opposite direction as well. In the same way repeat for left shoulder (10 cycles). Stretch both hands forward & bring them to the shoulder level. 4. Rotate the head right & try to touch the right shoulder with chin. 3. After this bend the neck forward & touch the chest with the chin & slowly take it backwards as much as you can. Repeat this by rotating chin in both the direction i. Rotate both shoulders in circular direction (both clock & anti clockwise) by keeping palms on waist. Stand Straight & Keep both the hands on the side of the waist.e. clockwise & Anti clockwise.AASAN SN 1 NECK Exercise Procedure 1. Elbows should be straight. Then slowly straighten your hands. The same exercise should be repeated backwards by keeping both the hands at the level of shoulders at both sides. (10 cycles). Stretch both shoulder up by breathing in and release shoulders down by breathing . 2. After this fold the thumb in & press the fingures making a fist like shape. Keep the elbows in front at the level of shoulders. Bring both the palm upwards & Stretch the hands straight. 2. (20 cycles) 5.

As the hands are raised simultaneously the ankles should also be raised. 2. 2. SN 4 TADASAN Procedure 1. Touch the foot with the hand fingers . While taking deep breath raise the hands. 2. Stand straight and while inhaling raise the hands and band forwards. The body weight will be on the paws and the body will be stretched up fully. 3. Similarly rotate both arms in opposite direction. 4. SN 5 PADHASTASAN Procedure 1. Stand straight and bring both the hands in front of the chest. Repeat for 5-10 times SN 6 KATICHKRASAN Procedure 1. 4. Stand Straight & Keep both the hands on the side of the waist. 2. Keep both arm straight & rotate in clockwise direction (10 cycles) 3. Page 3 Copyright© Rajesh Joshi rajoshi@hotmail. The distance between the hands should be equal to the chest & then look in between the hands. In the same way do it from the other side. 3. Stand straight and Keep both the hands on the side. While inhaling turn the heads towards right side as much as possible. Keeping a distance of one foot between the legs.AASAN SN 3 ARM Exercise Procedure 1. While exhaling come back to the middle position.

This will soften the stomach & will be helpful in doing Nouli process. 2. 3. Press the knees with the hand. 5. Stand . 2. left & right & rotate from left to right side & in reverse direction (Left Nouli. Pressing the knees. 4. bring both the ankles and knees together. Keeping a distance of one to one and half foot distance between the legs. Nouli Circulation) SN 9 Exercise for KNEES Procedure 1. Look at the ground. Put both Palms on the knees & circulate knees together first in clockwise direction. Exhale fully & contract the stomach to an extent that the stomach attaches with the back & then expand the stomach. contract the stomach from the side & expand the center position & try to expand both the muscles in the front. Repeat the process according to capacity. keep the hands on the knees & standup. Inhale & bringing the left hand from the front & keep the hand near the ankle & lift the right hand up awards & bend the neck to the right side & look at the right hand. 4. 3. Perform Nouli in both the directions. Both hands should be spread towards the shoulder. repeat the exercise in reverse direction 5-7 times. (Very useful in Strengthening knees.AASAN SN 7 TRIKONSAN Procedure 1. 3. Similarly. Come back to original position by exhaling. Right Nouli. 2. Keeping a distance of one foot between the legs stand straight.) Page 4 Copyright© Rajesh Joshi rajoshi@hotmail. Repeat this exercise from the other side for 5-10 times SN 8 AGNISAR + NOULI Procedure 1.

AASAN SN 10 SURYA NAMASKAR AEROBICS SN 11 100 times 300 times 50 times 50 times 25 times Page 5 Copyright© Rajesh Joshi .

Catch the right paw with left hand & keep the right hand on the right knee. Now keep both the legs at a distance & rotate paw of both the legs in circular direction – in both directions clockwise & Anti clockwise (5-7 cycles). take the knee upwards towards the chest & while pressing bring it down & rest on the ground. Keep the legs straight. In the same way continue the exercise by keeping the left paw on the right thigh & repeat as mentioned above. 2. Keep the legs straight. Turn the hand from left to right in such a way that the waist bends forward & while touching the toes with the hands rotate them in a circular motion.AASAN SN 12 Light Exercise (Sukshm Yavayam) Light exercise is for healthy joints & to provide strength. 3. When the hands reach the thigh then move the waist backwards. Procedure [Butterfly] 4. Catch both the paws with both the hands & rest them on the ground & lift then up. Now keep the right hand under right knee. Interlock the fingers of both the hand & keep them in front of both the legs. Press the ankles & paws forward gently in forward & backward direction. Stretch both legs wide apart in the front & bring both the hands & lift upwards in the same . Page 6 Copyright© Rajesh Joshi rajoshi@hotmail. Fold the right leg & put it on the left thigh. Procedure [for Knees] 4. In the same way repeat the exercise from the other side. (10 cycles) Procedure [for Paws] 3. activity & health to nervous system. 2.In the same way repeat the exercise with the left hand. (50-60 cycles) Procedure [ for stomach & waist] 1. Both the hands should rest on the ground on both the sides. 4. The ankles will have friction with the ground. Sitting Position: Sit in Dandasan – Both the legs should be straight in the front. the fingers of the hand turned backwards and hands & back should be straight. Press & leave the knee joint. In this way make semi circular portions many times. 2. Join both the legs.Catch the big toe of the left leg with the right hand & turn the left hand in upward direction. 3. do the action of contraction & expansion. Keep both the hands on the hands on the side of the waist 5. Beneficial for knees & Sciatica Procedure [for Knees & Hips] 1. Procedure [for Ankles & Legs] 1. 5.

8. Then fold both the legs up to the knees and keep them near the hips. After this raise the leg straight upwards up to 90 degrees & slowly rest it on the ground. legs straight & paws . 2. Similarly rotate left leg. The palm should open towards the sky.5 cycles) 6. Rotate legs in opposite direction one by one. 6. Lie down straight on your back & keep the palms towards the ground. (Each leg . Now turning the knees towards the right side. Repeat the exercise from left side as well. Now.AASAN SN 13 PADVRITASAN Uttanpadan Procedure [for Ankles & Legs] 1. (50 cycles). Raise the right leg 90 degree and slowly take it near the left hand. Rotate both legs together in clockwise direction (5 cycles) & then in anticlockwise direction (5 Cycles) 7. The palm should open towards the sky. Rotate the legs in clockwise direction as if performing cycling. Lie down straight & spread the hand at shoulder level. Raise the Right leg & make a circle by rotating the leg clockwise without touching the ground. (Each leg . 3. Lie down straight towards your back & keep the hands below the heap. After resting for a while repeats the exercise. rest the right knee on the ground. 2. 3. (3-6 Cycles) SN 14 MARKATASAN [A] [B] Procedure [Markatasan – A] 1. Lie down straight & spread the hand at shoulder level.While coming down slowly rest the legs on the floor & not suddenly. 9. 5. turn the neck to the right side & stay in the position. Lie down straight towards your back & keep the hands below the head. Now. Left knee should rest on the right knee & the left ankle should rest on the right ankle. 4. (2-4Cycles) Page 7 Copyright© Rajesh Joshi rajoshi@hotmail. Turn the neck to left side.5 cycles) 5.Inhale & raise the legs straight upwards 30 degrees & till some time be in same position. Procedure [Markatasan – B] 4. Similarly repeat this exercise with the left leg.

The knees and legs should rest on the ground and the elbows should rest on the ground. Exhale & bend forward & try to place the head in between the knees. Inhale & first raise the head & shoulders upwards and then the legs. [Very beneficial in diabetes & Backache] SN 17 NOKASAN Procedure . Repeat this for other leg & then with both the legs. 3.AASAN SN 15 PASHCHIMOTTANASAN Procedure [Markatasan – A] 1. Remain in this position for ½ to 3 minutes according to capacity. 2. Place the right leg near the left knee towards outside on the ground. Sit in Dandasan & hold the toes with the help of big & index fingers of the hands. This completes one rotation. legs & the head to te floor while exhailing. hands and head should be lifted at the same level like a boat. 4. Fold the right hand backwards & look back. 2. 2. SN 16 ARDHYA MTSYENDRASAN Procedure [Markatasan – A] 1. while exhaling press the knee & rest it on the chest and while lifting the leg touch the knee with the nose. The legs. Hold the left paw with the left hand while keeping it near the left knee towards outside. (cycles 3-6 times) SN 18 PAWAN MUTKASAN Procedure [Markatasan – A] 1. 3. Keep both the hands on the thighs & lie down straight. Stay for a while in this postion & slowly bring down the hands. 3. 2. Lie down straight & rest the right knee on the chest. Interlock both the hands & keep them on the knee. (3-4 cycles) Page 8 Copyright© Rajesh Joshi rajoshi@hotmail. Sit in Dandasan and fold the left leg and place the ankle near the hips. Remain in this position for 10-30 seconds while stopping the air outside & then lie down straight.

com . this position for 10-30 seconds. remain in this position for 30 seconds.AASAN SN 19 SHALBHASAN [A] [B] Procedure [Markatasan – A] Procedure [Markatasan – B] 1. Remain in this position for some time & slowly Similarly repeat with other leg. 2. (Cycle – 5 times). hand should be straight. Lie down on your stomach & place both the hands near both the sides of the chest. Inhale & while lifting the knees & thighs stretch them upwards. remain in this position for 30 seconds. Similarly repeat this exercise cycles) from the left side. SN 21 DHANURSAN Procedure 1. with the head & the ear & lay them straight & keep the left hand on the waist at the back. 3. chest. The shape of body will be like a bow. (Cycle – 3-4 times). Page 9 Copyright© Rajesh Joshi rajoshi@hotmail. Bend the neck as much as you can. After doing Sinhasan leave the Silva from the moth & massage the throat. SN 20 BHUJANGASAN Procedure 1. Inhale & lift the right leg up. While inhaling lift the head. The chin 4. 3. Lie down on your stomach & Fold the legs & keep the ankles on the hips. 2. Lie down on your stomach & touch the right hand both the hands below the thighs. If possible face towards Sun. right hand & from the should rest on the ground. Elbows should be lifted up and the shoulders should be sticking to the body. while exhaling roar like a lion. 2. Remain in back lift the left leg above the ground level. 4. While exhaling come back to original position. neck. & the head. Lie down on your stomach & place 3. The knees & paws should be joined together. lift the stomach. 2. After lifting the lower portion. Inhale & lift the chest & head upwards. Hold both the legs from the ankle portion with the hands. SN 22 SINHASAN Procedure 1. Sit in Vajrasan & Spread the knees. the leg should be bend at the knee. 3. Inhale & take out the tongue. Look in between the eyebrows & exhale. The legs should be straight & paws should join together stretching straight backwards & resting on the floor. 5. Repeat this 3-4 times. (5-7 leave the asana. The fingers of the hand should be turning backside & keep them straight in between the legs.

3.AASAN SN 23 SHASHANKASAN Procedure 1. While pressing the fists fold the thumb inside & press inside. Sit in Vajrasan & while inhaling lift both the hands upwards. The forehead should also rest on the ground. Stay in this position for some time and come back to Vajrasan. Look straight. SN 25 PRANAYAM Bhastrika Pranayam Kapal Bhati Pranayam Bahya Pranayam AGNISAR Anulom Vilom Bhramari Pranayam Ujjayi Pranayam 2–3 minutes 5 –10 minutes 3 . . 3. SN 24 MANDUKASAN Procedure 1. (Cycle – 3-4 times) Procedure [Exercise for Eyes] Sit in Vajrasan & keep the neck Straight & Rotate the pupils of the eyes upwards-downwards & then left to right & then right to left & then in circular motion. Bend forwards & exhale and stretch both the hands forward and place the palms on the ground and rest the hands on the ground. Pressing the navel with both fists exhale & bend forward. Sit in Vajrasan & Close the fists of both the hands. 2. (Cycle – 10 times each) After this focus alternatively on the object lying near & some remote object at quick succession.4 times 20-40 times 5-10 minutes 5 -11 times 5 -11 times Page 10 Copyright© Rajesh Joshi rajoshi@hotmail. Stay in this position for some time and again come back in Vajrasan.

SN 27 SHAVASAN Procedure Lie down straight with your back on the ground. The whole body should be relaxed. Then give complete rest to your body. In the end experience that both the hands are totally powerful & healthy & rub both the palms against each other & keep the warm palms on your eyes & slowly open your eyes. 2. Inhale & raise the legs at 30 – 60 -.90 degree upwards and then take the legs at the back of the head & thenlift the backalso & exhale. Let the breathing be normal. Rest the legs on the backside of floor. keep the hands slightly open towards direction. (Duration – 5-10 minutes) Page 11 Copyright© Rajesh Joshi rajoshi@hotmail.90 degree upwards. (Duration 2 minutes – ½ hour) Procedure (Halasan) Lie down straight on your back. Slowly take 4-5 deep breathes & . Lie down straight on your back. Now look at each part of the body through mind with determination and experience that each organ is in relaxed condition & tension free. 3. Paws should be straight the eyes should be closed. join the hands to the sides & rest te palms on the ground. Come back to normal postion by following the same steps as used wile going up. Benefits: This exercise is the King of all Exercises. Close the eyes. The legs should be together. Helps in improvements of Eyesight’s & controls Thyroid related problems. Hand should be on the floor. The elbows should rest on ground. You can not support the backwhile lifting the legs. Inhale & raise the legs at 30 – 60 -. neck straight. Keep a distance of one foot between the legs and keeping both the hands little further from the thighs.AASAN SN 26 SARVANGASAN Procedure (Sarvangasan) 1.

and concentration of mind. Pranayam is about establishing control on the entire breathing process. Rechaka – Exhaling the air 2. g. Freedom from negative thinking is achieved and the mind develops the habit of positive and constructive thinking. Benefits of Pranayam a. Maintain a specific moderate rhythm. Keep your spine and neck straight.PRANAYAM PADMASANA 1. While doing Pranayam sit in an erect position. Select a clean & Peaceful place for doing Pranayam. f. Rules of Pranayam a. Hereditary diseases like diabetes and heart disease are cured. Keep your mind calm and composed. If you feel fatigue in the course of doing Pranayam. d. All the organs of the body should be kept in normal condition. are relived & process of aging is retarded. c. Keep an interval of about 15-20 minutes between Pranayam and bathing. and maintaining mental equilibrium. forgetfulness etc. Digestive system improves. d. e. Sit in . rest for sometime and then begin deep breathing. b. b. Disease pertaining to lungs. Puraka – Breathing in. Mind becomes stable & tranquil. Falling of hair or their turning prematurely grey or white. e. f. Page 1 Copyright© Rajesh Joshi rajoshi@hotmail. Face becomes bright and luminous. Time in the morning after finishing daily routine acts is preferable. c. Develops immunity. heart & brain are also cured. premature development of wrinkles on the face or other parts of body. Kumbhaka – Retaining the breathed air in. Pranayam should be performed four or five hours after taking food.

Vishuddhi Chakra (in the region of throat). neck and head erect. Mooladhar Chakra (two figures above the genital organs). Sit in Padmasana. All the diseases of the neck & throat are cured. Manipur Chakra (in the naval region). Close the mouth & eyes. bend a little in front and keep your palms on your knees. Maha Bandha Sit in Padmasana & do all the bandhas simultaneously. 6. Lower your neck a little in front so that your chin touches the pit in your neck. Benefit Cures the diseases pertaining to stomach & the organs of the digestive system. 4. Our chest will project itself forward. 3. TRI BANDH Jalandhara Bandh Procedure: .PRANAYAM 3. 2. regulating the functioning of vital organs of the physical body by providing energy needed by them. Page 2 Copyright© Rajesh Joshi rajoshi@hotmail. Concentrate your eyesight between your brows. Seven Chakras or Energy Centers of Etheric body Chakra – Entergy Center. 2. 3. These chakras are awakened & bloom to their fullest capacity by observance of Pranayam 1. 4. Keep the body. Swadhisthana Chakra (two figures above Muladhar chkara). While doing so. Makes voice pleasant & charming. Raise the perineum part (part of the body between anus and the genital organ) up. Anahata Chakra (in the region of Heart). the part of the stomach region will be stretched up. Keep your palms on your knees 3. Sit in Padmasana. 7. 4. Keep the body. Heart Chakra (middle of the two breasts). These seven chakra commence from the root of the spinal cord up to the top of the head. 5. improves digestion & cures diseases like piles. This bandh can also be done in Padmasan. 2. Uddiyana Bandh Procedure: 1. Benefit Cures constipation. Moolah Bandha 1. Breathe in & retain the air taken in. Stretch out chest a little upwards & try to push the stomach back. 2. Standup. neck and head erect. Breathe out and release the muscles of your stomach 3. Ajna Chakra (between eyebrows).. Close the mouth & eyes 2. Benefit 1. located in Pranic (Etheric) body. so that it touches the spine on your hind.

Thumb Fire (Nourishing Center) Index finger Air (Toxic Center) Middle finger space /sky Ring finger Earth Little finger Water When Thumb & Index finger meets Chin Mudra PRANAYAM Bhastrika Pranayam Kapal Bhati Pranayam Bahya Pranayam AGNISAR Anulom Vilom Bhramari Pranayam Ujjayi Pranayam 2–3 minutes 5 –10 minutes 3 .com .4 times 20-40 times 5-10 minutes 5 -11 times 5 -11 times Page 4 Page 4 Page 5 Page 5 Page 5 Page 6 Page 6 Page 3 Copyright© Rajesh Joshi rajoshi@hotmail.PRANAYAM 5. Hand Mudra controlling element The five fingers of our body denote the five elements.

Keep the body. • During Kapalbhati exhalation has to be done with as much of force as is at your command as against Bhastrika in which exhale & inhale is done with same amount of force. Obesity. neck and head erect. are cured. Duration 2–3 minutes Benefits 1. He will always be healthy. Strengthens intestines & improves digestion. Page 4 Copyright© Rajesh Joshi rajoshi@hotmail. Bhastrika relieves inflammation of the throat. 4. you are taking into your body positive thoughts like compassions. keep on thinking that cosmic energy. Improves Self-confidence & makes you fearless. Blockages in the arteries are also cleared. Stabilizes Prana & calms mind. increases gastric fire. and helps upward journey of Prana from base chakra (Muladhar) to Sahasrara chakra. diseases pertaining to kidneys & prostate gland etc. it relives constipation. Troubles like depressions are cured. enters your body with every inhalation and you experience that you yourself also become part of that energy. Breathe in through both the nostrils forcefully. detachment etc. The practitioner will never suffer from any disease. Blood sugar becomes normal & weight is reduced. 2. till the lungs are full and diaphragm is . 4. Sit on Padmasana. 3. removes diseases of the nose and chest and eradicates asthma. Close the mouth & eyes. Keep the body. Benefits 1. 2. benefits accrued by this can’t be obtained by several other Asanas. (like coughing out) so as to influence the organs of the abdominal area. 2.PRANAYAM SN 1 Bhastrika Pranayam Procedure 1. Close the mouth & eyes. Chakras are purified & are filled with pious Cosmic energy. 3. Special Note • During exhaling think that you are throwing out of your body all the negative and injurious elements with mental aberrations like anger. Acidity. Repeat OM mentally with Bhava and meaning throughout the practice. Do not fill air in Stomach 3. No negative thoughts occurs. Face becomes lustrous and attractive diseases like Asthma. and filling your body and mind with them. which enlivens the entire universe and which is the cause of happiness of mankind. but see that the abdominal cavity is not swelled. It purifies & enlightens the brain & increases the blood circulation. 5. Breathe out forcefully. etc. 4. Beneficial for lungs & heart 7. Special Note At the time of breathing in. Breathe in through both the nostrils normally. greed. 2. tonsils and other ailments of throat are cured. Diabetes. neck and head erect. love. 6. Sit on Padmasana. along with air exhaled and during inhaling. Blood is purified and the body gets rid of foreign and harmful objects. Respiratory troubles. a hissing sound is produced. are cured. Sinus etc. This is the BEST exercise. Diseases of throat like thyroid. Breathe out moderately. SN 2 Kapal Bhati Pranayam Procedure Duration 5 –10 minutes 1. Allergies. till the lungs are full and diaphragm is touched. 3. 4. It gives good appetite. destroys phlegm. Peace & stability of mind is secured. If done regularly for 5 minutes daily. consumption. self-ego attachment etc. In one minute approximate 60 pushes should be given.

2. maing the circulation unimpeded. High BP problem is solved from root.4 times Benefits 1. Improves digestion. Begin breathing normally without retaining the breath in. Keep the body. cleanses the entire body. neck and head erect. and the Sadhaka become fearless and feels blissful. Beneficial in all kinds of abdominal ailments 3. and with the practice. Then when you desire to breathe in. sinus etc. 3.PRANAYAM SN 3 Bahya Pranayam Procedure 1. Helpful in Nouli process SN 5 Anulom Vilom Procedure Duration 5-10 minutes 1. Then close the left nostril with the middle and 3rd fingers. Close the mouth & eyes. Relief in water dropping problem from eyes and Hearing problems. Exhale fully and contract the stomach to an extent that the stomach attaches with the back. Makes the body healthy lustrous and strong. Sit on Padmasana. Uddiyanbandh. are cured. 7. Keep the body. then expand the stomach. unlocking all the bandhas. Do Mulabandh. Repeat this exercise slowly in the beginning. 4. Repeat the process by closing the left nostril by middle & 3rd finger. do slowly. Sit on Padmasana. Jalandharabandh simultaneously keeping the breath out. Increase enthusiasm and sprit. Benefits 1. Pathogenic cholesterol also gets dissolved making arterial channel clear for effective and unimpeded flow of blood in the heart. 3. 5. Open the right nostril and exhale through it. Keep the palm of the hand in front of the nose. Close the mouth & eyes. Close the right side nostril with the right hand thumb. cataract. Smoothens the stomach 2. neck and head erect. neck and head erect. Diseases pertaining to urinary & generative organs and cold. 3. 5. Negative thinking is replaced by positive approach to life. Fluctuations of mind stops. Keep the body. 2. 4. Sharpens intelligence. 6. Duration 3 . Breathe out as much as possible. SN 4 AGNISAR Procedure 1. 5. Keep yourself in this position as long as you can. Close the mouth & eyes. 2. Sit on Padmasana. Improves eyesight. Repeat the process according to capacity Benefits 1. Page 5 Copyright© Rajesh Joshi rajoshi@hotmail. 6. This Pranayam has the effect of cleansing the body & the mind and cures almost all the diseases from which the Sadhaka has been suffering 2. increase the speed. 3. 2. Blockages in the arteries of the heart are removed and the arteries become clean. Inhale slowly through the left nostril till the lungs are filled. 6. .

6. Sit on Padmasana. Close both the . this will endow you with divine light. SN 7 Ujjayi Pranayam Procedure Duration 5 -11 times 1. Keep the body. Close the mouth & eyes. On doing so the air should touch the muscles of the contracted throat. but does not touch the nostrils. Contract the muscles of your throat as much as you can. When the process of exhalation is complete the bee sound will stop for sometime.PRANAYAM SN 6 Bhramari Pranayam Procedure 1. keep the right side nostril closed and exhale through the left nostril. Mind becomes steady. 2. high blood pressure. Close the mouth & eyes. 6. 2. After some practice do kumbhaka at both the stages. Breathe in till your lungs are full of air. Keep the body. 4. Concentrate your mind between eye brows. Close your ears with both the thumbs and eyes with the middle fingers of your hands on respective sides with little pressure. Beneficial in conditions like mental tension and agitation. 3. 4. 8. 3. 7. heart disease etc. Then breathe in through both the nostrils. Sit on Padmasana. In the beginning do not retain the breathed air in. neck and head erect. Repeat the process according to capacity Duration 5 -11 times Benefits 1. When the air passes through the contracted throat a buzzing sound is heard. Also useful in meditation. Very effective in curing diseases of throat like thyroid. making buzzing sound of a bee with mental recital of “AUM”. Press forehead with both the index fingers lightly. tonsils and other ailments of throat Page 6 Copyright© Rajesh Joshi rajoshi@hotmail. 5. 3. 2. Begin slowly exhaling. neck and head erect. Press eyes & nose bridge from the sides with remaining fingers. Benefits 1. 5. Repeat the process according to capacity. Pranayam should be done with the thought that your individual consciousness merges with the divine cosmic consciousness. 7. In this Pranayam.

the best results from the practice of Surya Namaskaara can only be expected when the posture and the breath proceed in harmony. These include faster progress in meditation. Different Yantras And Their Uses Incantations or Mantras : Surya Namaskaara is not undertaken merely as a physical exercise though it is eminently qualified to be levelled as the most effective bodily exercise. Even as the apparent movement of the Sun through the zodiac is of importance to astrologers. A specific mantra has to be chanted as a specific posture in the sequence is attained. are exercised and rejuvenated with vitality. and another six. Surya Namaskaara is an exercise sequence. Obviously. thus constituting the Uttaraayana (the northerly course ) and the Dakshinaayana ( the southerly course). often in a highly subtle manner. and acquisition of spiritual wisdom. Materials Used In Yantra Breathing: Yogic practices lay great stress on regulation of breathing which helps the yogi to gain control over the life force within the body as well as outside. and the consequent spiritual benefit accuring from a benevolent Sun the other. On the physical . including the thoracic and abdominal organs. This exercise involves six postures. which provide the body with a most complete exercise. breath and mantra. it involves a series of aasanas or yogic postures. The propitiation of the Sun is one intent. It is the energy hidden in the structure of the mantra that is of significance. so also is the practice of the Surya Namaskaara to them. Page 1 Copyright© Rajesh Joshi rajoshi@hotmail. It produces a tremendous impact. It requires some extra attention in the beginning to be able to synchronise the breathing with the physical posture. Spiritually. Each of the mantras literally is an affirmation salutation to the Sun. 2. a sound health. consisting of inhalation. the sequence of posture and breathing would get integrated and appear natural. has also been advocated as it would most naturally be during the various postures. the results may not be attained in full. It is virtually equivalent to the Sun traversing six signs of the zodiac to give rise to one 'ayana' of six months and returning through another six signs to give rise to another ayana. as if to signify the twelve signs of the zodiac through which passage of the Sun results in the formation of twelve months of a year. Virtually all the parts of the body. If proper attention is not given to detail. when uttered in the prescribed manner and sequence. the element of devotion becomes important. 3. How To Write Yantra Aasanas or bodily postures: Surya Namaskaara is an exercise sequence involving twelve different body postures. exhalation or retension. It is practised with a religio-spiritual intent as well. it is thus a synchronisation of posture. the Surya Namaskaara is method of propitiating the Sun-god and enjoying his blessings. a sharp intellect. Synchronisation of breathing with physical postures is thus an important constituent of the practice of Hatha yoga. one naturally leading to the other. Each of the twelve postures of this exercise sequence is associated with a mantra or potentiated incantation.Surya Namaskaara Introduction The term Surya Namaskaara means 'salutation to Sun'. which mark the return to the original position. Since the mantras here involve a form of worship of the Sun. Surya Namaskaara consists of three important elements each of which needs to be carefully attended to for maximum possible benefits. The sequence of breathing. The Surya Namaskaara is thus a physical exercise (body postures) integrated with praanaayaama (controlled breathing) and devotioned worship (chanting of mantra). 1. which has both the physical and the spiritual aspects. The completion of a cycle of Uttaraayana and Dakshinaayana brings the Sun back to its original position from where the next solar cycle starts. all together proceeding in a sequence. With practice. But those who know about the mantras are also aware that the literal meaning of a mantra is of little consequence. In Surya Namaskaara the different postures when correctly practised appear rhythmical. which proceed in one direction.

buttocks. 6 : Ashtanga Namaskaaraasana ( salutation with eight points) This posture is so called because eight body points ( two hands. Breathe naturally. Page 2 Copyright© Rajesh Joshi rajoshi@hotmail. This posture should be attained gently without exerting too much. Inhale the breath while raising the arms. Inhale deeply while this posture is being attained 5 : Parvataasana (the mountain) : Move the right foot forward and the left foot backwards so that the two feet lie side by side. The hips and the abdomen have to be pulled up to keep them off the ground. 3 : Hastapaadaasana ( the forward bending ) Bend forwards. 7 : Sarpaasana ( the cobra ) Straighten the arms while arching the head and the spine backwards. bending the left leg at the same time. filling the chest with air. feet together. Carry the arms as far back as possible. Only the hands and feet should touch the ground while the rest of the body remains of the ground. neck and head should lie in the same vertical plane. Lower the hips. hands folded together.Surya Namaskaara 4. It may not be possible in the beginning to attain the final position as described here. Inhale deeply. stretch the right leg backwards as far as it goes. The legs and arms must be straight and the soles of the two feet must be on the ground. chest and forehead) are made to touch the ground. left the buttocks as high up as possible. Exhale while bending forward 4 : Ashwa Sanchaalanaasana (the horse) Retaining the hands where they are ( on the ground on either side of feet). The feet. 5 Exhale while attaining this position. Lower the body and let the feet and the knees touch the ground. without altering the position of the left foot . two feet. withdraw the stomach and place the palms of both hands on the ground on either side of the of the . Hold the breath outside. eyes closed and body relaxed. two knees. Pull the abdomen in while lowering the chest and the forehead to the ground even as the hands remain on the ground close to the chest. back. Exhale deeply as this posture is attained. Fold the two hands together in front of the chest. extending the spine at the same time. the heels also touching the ground. 8 : Parvataasana ( the mountain ) Regain the position as shown in fig. Lower the head. 2 : Oordhva Namaskaaraasana ( the prayer with raised arms ) Raise both arms above the head. Keep the legs straight at the knees. The Sequence of Postures 1 : Namaskaaraasana (the prayer) Stand erect facing east.

4. 9 ) in the Ashwa Sanchaalanaasana. Exhale deeply. Inhale while the body and the arms are lifted up. 11 : Oordhva Namaskaaraasana ( the prayer with raised arms ) Attain the position shown in Fig. In the second set of twelve postures. 12 : Namaskaaraasana ( the prayer ) Return to the same position as Fig. in step 9 ( Fig. The right leg must be extended backwards and the left leg brought forwards. 3.Surya Namaskaara 9 : Ashwa Sanchaalanaasana ( the horse ) Attain the position shown in fig. Breathe normally This brings us to the original position wherefrom the next cycle of Surya Namaskaara can be commenced. it is the left leg which is extended backwards. 4). it is the left leg that remains stretched while the right leg is brought . 10 : Hastapaadaasana ( the forward bending ) Come back to the position shown in fig. a total of twenty-four positions. instead of stretching the right leg backwards in the Ashwa Sanchaalanaasana ( Fig. In fact. Similarly. Inhale deeply. 1. The cycle of twenty-four steps thus makes the whole sequence properly balanced. Page 3 Copyright© Rajesh Joshi rajoshi@hotmail. a complete cycle of Surya Namaskaara would consist of two cycles of twelve postures each. 2.

Surya Namaskaara Quick Reference 1 : Namaskaaraasana The Sequence of Postures 2 : Oordhva Namaskaaraasana 3 : Hastapaadaasana 4 : Ashwa Sanchaalanaasana 5 : Parvataasana 6 : Ashtanga Namaskaaraasana 7 : Sarpaasana 8 : Parvataasana 9 : Ashwa Sanchaalanaasana 10 : Hastapaadaasana 11 : Oordhva Namaskaaraasana 12 : Namaskaaraasana Page 4 Copyright© Rajesh Joshi .

covetousness Purity Non -Violence 3 4 5 Asana Pranayama Pratyahara 6 7 8 Dharana Samadhi Page 1 Copyright© Rajesh Joshi .Healthy Heart Eight Fold Path of Yoga I] Yama 1 [ii] [iii] [iv] [v] [i] 2 Niyama [ii] Contentment [iii] Austerity [iv] Study of scriptures [v] Surrender to the Lord Body postures Breath Control Withdrawing from the outside world to inner self Concentration on single point Extension of Dharana Extension of Dhyana Truth Non-stealing Continence Non.

Fiber .Eating <130-140 Good value .Should eat more Antioxidant .Dependent on HDL 7.High Tamper (Everything in one minute) 14.Dominating Behavior . Cholesterol HDL – High Density Lipoprotein . Risk Factor for Heart Diseases 1.Bad Cholesterol .Eating Less Antioxidant in Food .Should eat more Fibers 12.Safe Limit is from [130-150] . Low HDL Cholesterol .e. Obesity (Overweight) .Better value is greater than 40 (Good > 40) 6. Stress High Cholesterol .Good Cholesterol.Fasting <100 Good value .Normal Value [120-80] 8. Cholesterol LDL .Antioxidant comes from Vitamin E.Safe Limit is from [130-200] .Better value is 130 3.Bad Cholesterol . Type A Behavior .Cause – Lack of Exercise / Physical Movement 9. Fruits & Sprouted Dal 13. Vitamin A i. Alcohol Page 2 Copyright© Rajesh Joshi rajoshi@hotmail.Eating Less Fiber in food . Diabetes . 2. Antioxidant . High Triglyceride . . Blood Pressure . Smoking 10.Comes from eating Oily food 4.High .Healthy Heart Healthy Heart [Excerpt from SAVAL-Heart Management ] 1.Value should be less than 100 .Perfectionist .Helpful in removing blockages 5.

e. 2. 4. Above that add 1 kg for additional 1cm height. Walking. Source of Calories are Food & Drinks i. Standing 3-5 iv. Requirement Overload 3.Healthy Heart 2. 3. Modify iii. What we eat & drink. Yoga. Casual Walking v. 4. Tension Management Release Tension Stop Production of Tension Management of Tension External Factors i. Time Overload iii. Food Sources from which Food Sources which We get Calories contains No Calorieies • Carbohydrates • Minerals • Protein • Vitamins • Fat • Fiber • Water 7. Internal Conditioning 1. From calorie intake point of view. Running 10-12 vi. Body Mass Index (BMI) 6. we can divide our food intakes in to seven groups. On an average a healthy person requires 1600 calories per day. Information Overload iv. 2. Extent of Calorie Page 3 Copyright© Rajesh Joshi rajoshi@hotmail. 5.5 ii. Identify ii. Work Overload ii. Meditation 4. Sign of Heart Patient Ratio = Cholesterol / HDL > 4 Heart Patient You can get these values from Serum Lipid Profile BMI = Weight / Height BMI < 25 Ideal Value Ideally 5 feet Height person i. Reasons of Tension Overload i. 3. So a person having 170 cm height should be of 70 Kg. Sitting 2 iii. Accept 5. Jogging 7-9 Cal / min Cal / min Cal Cal Cal Cal / / / / min min min min Therefore during 30 minutes of casual walking (30*5) 150 calories are burnt out. 6. 160 cm should have weight of 55 kg. Sleeping 1.5 . Calorie Management 1. How we expend our Calorie 0.e.

Fat . Carbohydrates .1 gram Carbohydrates 4 Calorie ii. % Intake Activity Calorie i. Fat . Butter .Sources 10. Calorie Intake Management 30% 35% 10% 25% Breakfast Lunch Afternoon Snacks Dinner 300 350 100 250 cal cal cal cal 12. Dry Coconut – 40 % fat For reducing Calorie initially plan 1000-1200 calorie & distribute your Calorie intake across day. Papaya) Vegetables Chapatti Bread Rice All Cereals Non Sweets Pulses (Dal) Milk Milk Products Egg Meat Ghee Oil .1 gram Protein 4 Calorie iii. RAW Sugar Sweets Honey Gud Cold Drinks Sweet Fruits (Banana. Protein . Protein . Overweight 1 KG extra Weight 10 KG extra Weight 1000 gm Fat 9000 calorie extra on yr body . Cheese . Cream Groundnut – contains 40% fat Almond – contains 60 % fat Cashew (Kaju) – contains 60% fat Coconut – 40%.1 gram Fat 9 Calorie So by eating 100 gm of Carbohydrates you deposit 400 calories in yr body and by consuming 100 gm of fat deposit 900 calorie in your body.000 calorie extra on yr body 13. 8. Count your Calorie Page 4 Copyright© Rajesh Joshi rajoshi@hotmail.Healthy Heart - Carbohydrates .Sources - 9.Sources 11.

1 Bottle of Cold Drink = 100 Calorie . NashPati. .com . Banana.Skimmed Milk = 100 gm = 35 Calorie .Potato (Aalu) 100 gm = 100 Calorie General .1 Spoon Oil = 5gm * 9 = 45 Calorie . Orange.1 Bowl RASAM = 10-15 Calorie Vegetables . Cheeku.All Fruits 100 gm = 50 Calorie eg.1 Mari Gold Biscuit (Least Fat) = 6 gm = 24 Calorie RICE .1 Bowl Rice = 100 Calorie DAL . Papaya.Healthy Heart ROTI .1 Bowl Dal (gadhi – less water)= 25 gm = 100 Calorie .1 Biscuit = 25 Calorie .1 Banana = 100 gm = 100 calorie Sweets .1 Roti with Ghee = 100 Calorie + 45 Calorie = 145 calorie .1 Bread = 25 gm (Carbohydrates) = 25 * 4 = 100 Calorie .All Vegetables 100 gm = 20 Calorie .Tomato 1 Tomato = 100 gm = 5 gm Carbohydrates + Fiber 5 gm + 90% water = 20 Calorie .Remaining Fruits like Mango.Avoid drinking Milk. Test for Heart STRESS TEST Trend Mill Test It’s negative than it only suggest that presently Heart Blockages are less than 70%.Daily eat Salad as much as you can (atleast eat 400-500 gm of salad) All Fruits . Take skimmed milk or Double tones Milk & Daily take only 200gm.1 Bowl Dal (Patli – enough water) = 50 Calorie .Potato (Aalu) 100 gm = 100 Calorie Salad .1 Gulab Jamun = 50 gm = 6 cal / gm = 300 calorie (Oily Sweets) . Anar etc.Cucumber (Khera) – Carbohydrates 100 gm Khera contains 90% water + 6 gm Fiber 16 Calorie .Milk = 100 gm = 88 gm water + 4 gm carbohydrates + 4 gm Protein + 4 gm Fat = 70 Calorie . Heart Diseases .1 Bowl Rice = 100 gm = Assume 75 gm water + 25 gm carbohydrates = 25*4 = 100 Calorie . 14.1 Roti = 100 Calorie . ECG – Electro Cardiogram TMT TradeMill Test – Exercise test by walking 15. Daily eat fiber & Anti Oxidant in your food. Palpitation (Increase in Heart Beat) Sorbitrate – tablate . Under normal conditions each year 2% Blockages are created in our Heart. .100 gm = 100 Calorie . Grapes .Test - Page 5 Copyright© Rajesh Joshi rajoshi@hotmail.1 spoon Sugar = 5 gm * 4 = 20 Calorie .

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