Simplified Physical Exercises - V9

வாழ்க வவயகம் வாழ்க வளமுடன்
Chicago SKY Trust Meditation Center

சிகாககா மனவளக்கவை மன்ற அறக்கட்டவள
A non-profit organization tax exempt under 501 (c) (3)
We welcome you all

to
Simplified Physical Exercises
1 Online Session – April 18-19, 2020
Zoom Online session

Donations Welcome!
https://zoom.us/j/682105214
USA :
PayPal: chicago.skyguru@gmail.com
If not registered, Please register at
Other than USA :
https://skychicago.org/registration
https://pages.razorpay.com/wcscGurudakshina
4/23/2020
Mail : Chicago.SkyYoga@gmail.com Call: 1-847-984-2036 Website: www.skychicago.org
Session Overview
❖ Understanding the NEED

❖ High Level overview of Simplified Physical Exercises
2
❖ Guidelines
❖ Exercises – Postures and Movements
❖ Benefits
4/23/2020
Importance of physical exercises

3 for healthy life in modern age
4/23/2020
NEED for
Simplified Physical Exercises
✓ Physical labor work has largely reduced in recent times.
✓ Machines have replaced manual labor work.
✓ Manual work if at all done, is only for few selected parts and that
4 too only minimally.
✓ Elaborate complicated yoga systems of olden days cannot be
followed in these stressful times.
✓ Sound body is required for strong mind; Hence Physical Exercise is a
must for successful meditation.
✓ Hence suitable simplified exercise schedule is needed for the
modern age with a time limit.
4/23/2020
High Level Overview

✓ Developed by Shri Vethathri Maharishi after years of intense research
✓ Various exercise practices were evaluated and best was taken
✓ Exercises based on Body and Mind science
✓ Harmony between Body cells and life-force important for body and mind
5
health
✓ Proper Blood-circulation, heat-circulation and air-circulation maintains the
harmony between body cells and life-force
✓ Exercises focused on streamlining these circulations
✓ Gentle exercises; Easy to practice and no side effects
✓ Covers entire body organs (internal and external)
4/23/2020
Guidelines for
Simplified Physical exercise
Age : 8 to 80 years
Time : 40 Mins daily
Place : Practice on mat or thick spread.
6 Not in open air.
• To be done on empty stomach.
• 4 hours after food and half-an hour after liquid drinks.
• Women, not to do during monthly cycle.
• Pregnant women (after two months of pregnancy) should not do the
following exercises until delivery.
• Postures 1 and 2 of Neuro-Muscular Breathing Exercises.
• Part A and B of Makarasana.
4/23/2020
Components of
Simplified Physical Exercise
HAND
1. Hand Exercises
RELAXATION LEG
2. Leg Exercises
3. Neuro-Muscular Breathing exercises
7
ACU-PRESSURE Simplified BREATHING
4. Eye exercise
Physical 5. Kapalabathi
Exercise 6. Makarasana
MASSAGE EYE
7. Massage
8. Acu-pressure
MAKARASANA KAPALABATHI
9. Relaxation
4/23/2020
Hand Exercises
4 Breath 2 Breath
Repeat 3 cycles
Parallel – 6 inch
apart
4/23/2020
Hand Exercises
• Inhale while expanding the arms
9 • Exhale while closing the arms
Repeat 5 cycles
4/23/2020
1
Hand Exercises 2
10
Repeat this with forward rotation

4
Each step - 5 cycles

3 Chicago SKY Trust Meditation Center 4/23/2020

Hand Exercises
5
Repeat this with forward rotation

6
11
• Move Right Leg Forward - 1 feet gap Repeat 5 cycles
• Raise Right Arm as in H-13
Repeat 5 cycles
4/23/2020
Benefits of Hand Exercises
✓ Circulation of blood, heat, air and life-force

in hands and arms becomes normal and
regular.
12 ✓ Hands and shoulders are strengthened.
✓ Arthritis and conditions where the limbs
become numb during rest are reduced
and possibly cured.
✓ Pains in shoulder joints and knee joints are
cured.
✓ Trembling of hands and pain in finger joints
are cured.
4/23/2020
Benefits of Hand Exercise

✓ Improves bone joints and muscles in
the hands
✓ Lubricates the joints; facilitating easy
movements
✓ Strengthens muscles with fitness and
13
endurance
✓ Corrects wear and tear of joint
muscles
✓ Prevents frozen shoulder
4/23/2020
Hand Exercises
• Lift your arms to your shoulder level.
• Keep the thumbs touching at the tips
14 • Distance of one foot in front of your face.
• Focus the eyes on the tips of the thumbs.
Repeat 5 cycles
Parallel – 18 inch
apart
Pivot on the Big
Toe
4/23/2020
Knee Exercise
• Place the hands on the knee-caps, bending the trunk forward.
• Bend the knees forward slightly

15 • Keep the knees close together.
1. Clock wise – 3 times

2. Counter Clock wise – 3 times
Parallel – 3 inch
apart
4/23/2020
16
4/23/2020
Benefits of Knee Exercises

✓ Circulation of blood, heat, air and life-force in hands and arms becomes
normal and regular.
✓ Hands and shoulders are strengthened.

17
✓ Arthritis and conditions where the limbs become numb during rest are
reduced and possibly cured.
✓ Pains in shoulder joints and knee joints are cured.
✓ Trembling of hands and pain in finger joints are cured.
4/23/2020
Leg Exercises
18
L-1 L-2 L-3 L-4 L-5 & L-6

18 inch apart Repeat 5 cycles 12 inch apart Repeat 5 cycles 12 inch apart
• Bend the feet inward till • Turn both the feet simultaneously 1. Rotate CW– 3 times
towards right so that the small 2. Rotate CCW– 3 times
the big toes touch the 3. Rotate CW– 3 times
floor (or to the extent finger of the right foot and the big
possible) toe of the left foot touch the floor.
4/23/2020
Leg Exercises
• Toes of the Foot
• Foot
• Ankle - Applying
pressure
• Ankle - Massaging
19 • Foot Rotation
• Using both the
thumbs of hands,
press and massage
• The other four fingers

should rest on outer
foot to help the
pressure being
applied evenly
4/23/2020
Leg Exercises - Benefits

• Legs are Strengthened while performed regularly
• Blood circulation gets regulated in all parts of abdomen
• Cures Sciatica and Arthritis

20
• Strengthens the pelvic muscles and corrects backache
• Balances rotators of the leg (internal and external)
• Foot reflexology
Human body has around 72000 nadis end in feet. When pressure is given at the
end points, connected internal parts get stimulated and defective functions gets
cured
4/23/2020
NEURO-MUSCULAR BREATHING
EXERCISES
• Vajrasana posture
• Place the right big toe over the left big toe.
• Keep the heels apart and sit comfortably between the heels.
21 • Place hands on the back touching the spinal column and the
two thumbs on the side. Repeat 5 cycles
4/23/2020
Fix the joined
EXERCISES
fingers in
between the
thighs and the
abdomen, Repeat 5 cycles
other fingers
over your
thighs.
22 1
• Inhale slowly and deeply
• Exhale slowly and simultaneously bend forward simultaneously
Bend both the Repeat 5 cycles
thumbs onto 2
the palms of
both hands
(Fig.N-5). Close
In both exercises
four fingers (Posture 1&2), you
over the thumb should not bend your
(Fig.N-6). Keep neck or head.
the fists joined
in your lap (N-7)
4/23/2020
23
4/23/2020
EXERCISES
• Strengthen the abdominal muscles.
• Activate the pancreas to produce the correct quantity of insulin (thereby making
blood-sugar normal).
24 • Ventilate the lungs.

• Control the activity in the uterus and ovaries incase of women and relieve them
from menstrual disorders.
• Control the activity in the uterus and ovaries incase of women and relieve them
from menstrual disorders.
• Over weight of the body will get reduced gradually.
• Distended stomach would shrink to an appreciable extent.
4/23/2020
• Sit comfortably in a cross-
legged position • Inhale and exhale slowly
(sukhasana). and deeply without
• Cover the navel with the retention of breath.
right palm (Fig.N-9).
• Folded left arm should
touch and press the left
chest. Keep the body
erect and face straight.
25
4/23/2020
26
4/23/2020
27
Lower Portion Alone

Ventilated
4/23/2020
28
Middle Portion Alone

Ventilated
4/23/2020
29
Upper Portion Alone

Mel Paguthy
Ventilated
4/23/2020
BENEFITS:
• The Neuro-muscular breathing regulates the endocrine system and oxygenizes
the blood.
• It ventilates the lungs and increases the vital energy.
30
• It helps curing headache, insomnia, asthma and other bronchial troubles.
• Tiredness is not felt even after working for a full day.
• Students are benefited in their studies due to increase in absorbing capacity,
retention capacity and recalling capacity.
• Functioning of the nervous system is improved.
4/23/2020
Eye Exercises
31
E-1 E-2 E-3 E-4

4/23/2020
Eye Exercises
32
E-5 E-6 E-7 E-8

4/23/2020
Eye Exercises
33
E-9 E-10 E-11 E-12
4/23/2020
Eye Exercises - Benefits

✓ Exercises eye muscles
✓ All the external eye muscles and intra ocular muscles are involved
✓ It helps to cure the defective eye sight and tone up the muscle around eyes.
34
✓ It prevents eye strain and other eye diseases.
✓ By regular practice, one can reduce the use of spectacles (corrects refractory errors)
4/23/2020
Kapalabathi
1. Should be done with eyes closed.
2. From beginning to end of this practice, retain “moola

bandham".
3. During this practice, breath should not be retained or

35 stopped.
4. While exhaling, breath should be forcefully let out;

1. 1st Cycle : Start by closing left nostril
– 10 Cycles (1 minute gap after this) inhaling is done quickly, but gently and naturally.
2. 2nd Cycle : Start by closing left nostril
– 10 Cycles (1 minute gap after this) 5. Mouth should be kept closed at all times.
3. 3 Cycle : Start by closing left nostril
rd
– 10 Cycles (1 minute gap after this)
NOTE: Those with high blood pressure, hernia or heart problems need get medical
consultation before starting this exercise.
4/23/2020
Kapalabathi
BENEFITS:
• Sinus problems are cured

• Dust and other particles in the nose and sinuses are removed
36 • Body becomes energized
• Supply of blood to brain increases
4/23/2020
MAKARASANA
37
4/23/2020
MAKARASANA – Part A
Posture - 1
“Chin Mudra” Posture hand posture should be maintained

38 throughout Makarasana Part-A. Repeat 3 cycles
Posture - 2
The chest should not be lifted from the floor.
4/23/2020
1. Head to Right | Hip to Left
Posture - 3
2. Head to Left | Hip to Right
Repeat 3 cycles
39

Posture - 4 2. Head to Left | Hip to Right
4/23/2020
Left ankle between the big toe and the next toe of the right
40 foot
Repeat 3 cycles

4/23/2020
• Move your legs as you do in cycling.
• Stretch your legs to full length and keep
Posture - 7
them above the ground.
• Do this exercise 10 times.
41
Posture - 8 • Relax for a minute in this posture.
4/23/2020
MAKARASANA – Part B
Posture - 1
Knee to be lifted
from Floor
42
Posture - 2
4/23/2020
Head & Hip Moves in same
Posture - 3 Direction.
1. To the Right
2. To the Left
Knee to be lifted
from Floor Repeat 3 cycles
43
Keep the left foot Head & Hip Moves in same

over the right Direction.
Posture - 4 1. To the Right
foot crossing at
the ankles. 2. To the Left
4/23/2020
Direction.
Posture - 5
1. To the Right
2. To the Left
Knee to be lifted
from Floor Repeat 3 cycles
44
Direction.
Posture - 6 1. To the Right
2. To the Left
Knee to be lifted from Floor
4/23/2020
Posture - 7 Repeat 3 cycles
45
Posture - 8 Relax for a minute in this posture.
4/23/2020
BENEFITS:
• It strengthens the abdominal muscles
• It normalizes the activity of the endocrine glands
• It helps to cure diabetes, arthritis, sciatica, high blood pressure, hip pain, spinal pain
46 and neck pain

• As the spinal column is systematically twisted from bottom to top, the backbone and
discs get strengthened
• All nerves emanating from the backbone are strengthened
• Legs and abdominal region are strengthened
• Obesity is reduced
• For women, it regulates the menstrual cycle and helps to cure uterus problems
4/23/2020
MASSAGE
• Massaging done on Stomach &
Chest area improves Bio Magnetic
47 Circulations
• Removes and stagnation and wipes
off any excess
4/23/2020
MASSAGE
Massage around navel
Posture - 1 2. Counter Clock wise – 3 times
48 Massage around the Left lung

Posture - 2 2. Counter Clock wise – 3 times
Massage around the Right lung

Posture - 3 2. Clock wise – 3 times
4/23/2020
MASSAGE
49
Posture - 4
4/23/2020
MASSAGE
Posture - 5
50
Posture - 6
Posture - 7
4/23/2020
Massage
BENEFITS:
• It regulates the flow of bio-magnetism in stomach and chest.
• Internal organs are strengthened.
• It helps to cure the hearing problems and regulates the function of ear.
51 • It also regulates the blood circulation in face and makes the face bright.
4/23/2020
Acu-Pressure
52
4/23/2020
Acu-Pressure
Lie Down on your back and close your eyes.
Bend your left arm at

the elbow joint and
let the first three
fingers of left hand
53
touch and press the
top of the spine in
the upper back
This is point number 1. This position
should be retained throughout the
Acu-pressure exercise.
Mild Pressure applied to the 14 points

on the body as given in the picture
4/23/2020
Acu-Pressure
54
4/23/2020
Benefits of 14 point Acupressure

✓ Short circuit of electrical energy in any part of the body would be
cleared
✓ A preventive for heart ailments
55 ✓ Reduces blood pressure
✓ Regulates nervous system and reduces tension
✓ Helpful in alleviating insomnia
✓ Energizes internal organs
4/23/2020
Relaxation
56
Benefits:
✓ Regulates the circulation of blood, heat, air, life-force and bio-
magnetism throughout the body
✓ Whole body is completely relaxed and tension in the body is relieved
✓ Body gets full rest
✓ Brings calmness to the mind
✓ Reduces blood pressure and prevents heart trouble
4/23/2020
SUMMARY
✓ Physical exercises are as important as meditation as both help
in consciousness rise higher
✓ Regular (daily) practice pays dividends like no other
57 ✓ Prevents and cures diseases
✓ All parts of the body (internal and external) from head to feet
become healthy
✓ Rejuvenates the whole body
✓ Helps to build very high immunity
4/23/2020
THANK YOU
BE BLESSED BY THE DIVINE

Thank you
Heartfelt Thanks to
SKY Master Professor

A/N Kothai Govindarajan Amma

Thank you
Our SKY Masters
Bentonville, Arkansas Lancing, MI
A/N Pradeep Duraimaruthakutty A/N Sathyaprakash Mohandoss
A/N Prabhu Murugesan A/N Vanmathy Sathyaprakash
A/N Sangameswaran V
Naperville, IL
Buffalo Grove, IL A/N Senthil Sukumar
A/N Balaji Gopinath
A/N Chinnachamy Subramaniyam Schaumburg, IL
A/N Mahadevi Balachandar
Columbus, IN A/N Rekha Senthil
A/N Gokulkumar
Vernon Hills, IL
Decatur, IL A/N Mari Aruloli
A/N Shyamala Mutharasan A/N Aruloli Rajaram


Simplified Physical Exercises - V9

Uploaded by

Document Information

Original Description:

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Simplified Physical Exercises - V9

Uploaded by

Copyright:

Available Formats

வாழ்க வவயகம் வாழ்க வளமுடன்

Chicago SKY Trust Meditation Center

We welcome you all

Zoom Online session

❖ Understanding the NEED

Importance of physical exercises

High Level Overview

• Inhale while expanding the arms

9 • Exhale while closing the arms

Repeat this with forward rotation

Each step - 5 cycles

Mail : Chicago.SkyYoga@gmail.com Call: 1-847-984-2036 Website: www.skychicago.org

Repeat this with forward rotation

• Move Right Leg Forward - 1 feet gap Repeat 5 cycles

• Raise Right Arm as in H-13

Benefits of Hand Exercises

✓ Circulation of blood, heat, air and life-force

Benefits of Hand Exercise

• Lift your arms to your shoulder level.

• Keep the thumbs touching at the tips

14 • Distance of one foot in front of your face.

• Focus the eyes on the tips of the thumbs.

• Place the hands on the knee-caps, bending the trunk forward.

• Bend the knees forward slightly

1. Clock wise – 3 times

Benefits of Knee Exercises

normal and regular.

✓ Hands and shoulders are strengthened.

reduced and possibly cured.

✓ Pains in shoulder joints and knee joints are cured.

✓ Trembling of hands and pain in finger joints are cured.

L-1 L-2 L-3 L-4 L-5 & L-6

• The other four fingers

Leg Exercises - Benefits

• Blood circulation gets regulated in all parts of abdomen

• Cures Sciatica and Arthritis

• Balances rotators of the leg (internal and external)

24 • Ventilate the lungs.

Lower Portion Alone

Middle Portion Alone

Upper Portion Alone

E-1 E-2 E-3 E-4

E-5 E-6 E-7 E-8

E-9 E-10 E-11 E-12

Eye Exercises - Benefits

2. From beginning to end of this practice, retain “moola

3. During this practice, breath should not be retained or

4. While exhaling, breath should be forcefully let out;

– 10 Cycles (1 minute gap after this)

• Sinus problems are cured

“Chin Mudra” Posture hand posture should be maintained

The chest should not be lifted from the floor.

1. Head to Right | Hip to Left

The chest should not be lifted from the floor.

1. Head to Right | Hip to Left

The chest should not be lifted from the floor.

Posture - 8 • Relax for a minute in this posture.

The chest should not be lifted from the floor.

Keep the left foot Head & Hip Moves in same

The chest should not be lifted from the floor.

Posture - 8 Relax for a minute in this posture.

46 and neck pain

• Massaging done on Stomach &