Simplified Physical Exercises PUBLISHER'S NOTE We are happy t bring cut the revised version af the book authored by Thathuvagnani Velhathirt Maharishi, Because of the gteat demand both in India and abroad, we have undertaken this naw edition, The Chennai Television had earlier broadcast the entire system of exercises asa serial and many families, from children to Senior citizens, hava started practising these exercises. “This: fevised edition would be a timely guide: for thern This book has been lranslated into: English, Hindi, Kannada, Malayalam, Telugu, Japanese, Korean and Spanish languages. Renowned Karate Masters have also practised these exercises and have found them to be greatly beneflel ‘The epllogue containing the article of Maharishi is indeed a great treasure, Maharishi has brought out the need and benefits of the physical exercises in his awn succinct style, ‘The purpose of these exercises is not only to strengthen the physical body but also 10 regulate all the boul functions and strengitien our mind so that we ara able to free curselves. from tha past imprints which have been weakening us. ‘Thus we can soo that Simpilied Physical Exercises eystem bullds a foundation for our spiritual prograss also. This excollant book can be given as aitt to friends and relalives on important functions such as marriages. 0 blessed by the Divine, ‘SKM. Maellanandhan President The World Commurity Service Conta Vethathiri Publications a Thathuyagnani Vethathixi Maharis!:MM. vil vill CONTENTS IMPORTANT INSTRUCTIONS jane excnoiace LEG EXERCISES NEURO-MUSCULAR BREATHING EXERCISES EYE EXERCISES KAPALABATHI MAKARIASANA (Part A and B) MASSAGE ACU-PRESSURE RELAXATION LIVE IN HEALTH AND HABMONY 25 30 34 36 ar a3 58 a fe) 3) (4) ® 8 m7 IMPORTANT INSTRUCTIONS Tho exercises contained in this book can be practised by anyone ahove the age of ekiht Anyone af 80 years old can alan start and practian thane axraises. The exercises should always be dane without any jerks The iovements should always be smooth and graceful. Straining of any sort should be avoided, “The exercises should be practised in tho morning an empty stomach. Ii they are to be practised in the evening, four hours should lapse after taking solid food or half an hour efter tiquic food, soffee or tea, After doing the exercises, a few sins of water should be taken. ‘Any othar type of food, Solid or fquld, can ba taken fifteen minutes after completing the exorcises, ‘Those suffering fram aliments euch as heart troubia, etc, choi practise the exarcises after getting tha advice of a qualified masiar of SKY (Simplified Kunealln! Yoga}. ‘Throughout these exercises, the practitioner should endeavour to concentrate on the movernents of tha body. itis, therefore, suggested {hat the eyes should be closed while doing the: exercises. Exceptionally the following exercises should be dona with pan eyes. 1) the enlire set of eye exerclees 2} the pattire ahd mauainants Nis 6 nf Hand Eyarsisan andl 4) the posture and moveriants No. 7 of Part B of Makarasana(8) Physical Exercises should not be done directly on the ffoor, A matar some thick spread on the floor should bbe used. (9) ft takes just about hall-an-hour to completa the wiicle set ot exercises, (10) Those exercises are suitable for all climatic conditions. (#1) Those who have undergone surgery should start practising these exercises ater three or four months, (12) Though these exercises can be practised by reading this oak, itis better to lear from the qualified master of SKY. {Simplified Kundalini Yooa). SPECIAL INSTRUCTIONS FOR WOMEN (1), Women should not practise these exercises during the days of their monthly period, ie., for 8 to 5 days. (2) Pregnant women (after two months of pregnancy) should at do the following exercises until delivery. pastures 1 and 2 of Neuro-Muscular Braathing Exercises and + the part A and B of Makarasansa. 48) Other exercises contained in this book may be done by pregnant women Ad) Allthe exercises may be practised again three months ater delivery, provided the health Is normal, 12 |. HAND EXERCISES POSTURE 1: (a) Stand erect and oop the feet 6 inches (15 om} apart as shown in Fig. H-1 (b) Lit the hands above the head to the full stretch andl jain the palms and fingers together. The arms should be close to tho ears as shown in Fig. H-2. Keep the arms.up in the ‘same position for 4 complete normal breaths, (c} Then bring the arms down to the thighs and rest for 2 normal breaths as shown in Fig, H-S, (d) Do this oxercise 3 times. POSTURE 2: (a) Spread the hands sideways st the shoulder lovel (Fig. H-4). Lot the palms face in front 14= ce) Fig #5 (b) Move froth arms to the front at 90° to the chest and join the palms and fingers in front of the chest (Fig. 1-5). Exhale while bringing the hands together (c) Spread the hands by moving them side- ‘ays to the back at the shoulder level Inhale vile stretching the Rands sideways. (a) Do this exercise 5 times by waving the hands front and back. Bring the arms down (Fig. H-1), POSTURE 3: (a) Sland erect (Fig. H-1). Join the fingers of right hand (Fig, H*8) (b) Rotate the right arm clockwise ({for Front to bask) 5 rounds as shown In Fig: HY Ha and H-9. (e) Join the fingers of left hand and rotata the left hand clorkwise 5 rounds. {d) Then rotate the right hand anti-clockwise ({rom back to front) 5 rounds. 14 Fig He Fig. HO) Fig. Hl le} Thermaller, slate the left hand anti-clockwise 5 rounds. POSTURE 4: {e) Keap the fingars in the position shown in Fig. H-8 (b} Rotate beth arms clockwise (from front to back} (Fig. HO, E11 and H-12), Elbows should be kept siraight, without banding (¢} 6 this clackwiso rotation 5 times (a) Then rotate noth arms anil-clackise (fram back to front) (@) Do this anti-clockwise rotation times, POSTURE S : fa) Keep the fingers in the same position as shown in Fig.H-6. Keap the right leg one font In front of tha left. Keep the right arm in front and loft arm in back (Fig. 1-18), tb) Rotate both arms clockwise simullaneousty Fig, H-14, HAS and H-16}. While tha right arm goos in tha front, the Jett should go-to 5Ss ak 7 Fig FT Fig HT the back and vice-versa: When the right goas up, the oH chould ge down and wico-vorea. (e) Be thi 5 tines (a) Then repeat the same In anti-clockwise direation, (2) Bo this rotation = times: NOTE: Im postures 9,4 and 5 the herd should remain straight, POSTURE 6 : (Do this axarcise with open eves.) (a) Sland erect keeping ihe feel 18 inches (45 cm) apart. Lift your arms ta your sitoulder height. Keep the thumbs touching at the tips (Fig.H-17), at @ distance of one foot in-front ef your face: (hb) Tarn the whole body gently to the right (Fig 1-18), kooping the eyoe on the fips of the thumbs. When you turn right, pivot on the big toe of the left fot and Keep the right foot entiraly on the ground {e) Turn th whole body jointly to the left (Fig. H-18), Wher yoru turn left, plvat on the big tas of the tight foot and keep the Jeff foot on the ground, (d) Repest this exsrcise 5 times. POSTURE 7 : (a) Stand keeping the feot parallel and 9 inches (B-cm) apart, Place the hands on tha knee: caps, bending the trunk forward. Bend the knees forward slightly (Fig. H-20), Keep the | knees close together. (b} Fotate the knees together slowly clockwise 3 times. (o) Then rotate the knees anti-clockwise 9 times: (a) Again rotate the knees clockwise 3 times: BENEFITS : (1) Giréulation of blood, heat, ait end life-force In hands ans arms bacomes normal and regular. (2) Hands and shoulders are strengthened. {8} Arthritis and condlitans whore the upper lims become numb during rest, aro reduced and possibly cured. (a) Pains in shoulder joints and knée joints are cured. 45) Trembling of hands and pain.in finger joints are curedI, LEG EXERCISES Fig LE POSTURE 4 (8) Si on the floar extending the legs. Keep the feet 18 inches (65 om) apart. Keep the hands behind as shown in Fig, L-i. (b} Bend the foot inward til the big tee touches the flaor (or to the extent possible) as in Fig. L-2 (c]_ Then stretch the fect outward till the last litle finger touehes th (0) Do this exercise § times in each eiroction by waving the feet [nward and outward. POSTURE 2: (a) Koop the feet 12 inches (30 om) apart. (b) Turn both the fect siviuitancously towards fight (Fig, L-3} so that the small finger af ‘he riaht fool and the hig toe of the le foot touch the floor. (©) Turn both the feet simultaneously towards left (Fig. L-4) so that the small finger of the lot foot'and the big tee of the right foot touch the floor. (6) Do this exercise 5 times each side. POSTURE 3: (a) Koop tha feet one foot (30 em) apart. (b) Rotate the feet clockwise & times (Figs L-8). POSTURE 4: (a) Hotate tne feet anti-clockwise § times, (b) Agaln rotate the fest clockwise 5 times. POSTURE 5 : (Foot Reflexology) (a), Keep the right foot an the left thigh ¢Fig. L-6). {b) Using beth the thumbs of hands, press ‘and massage the right foot In the manner Wustrated bolow. Tha other four fingers should rest on outer foct to help.the prassure being appliad evenly (Fig. L-7). Fig. Lee Toes of the Foot : (c) First, massage your Fight tée With both the thumbs (Fig: Lea} (d) Then massage the next two toes of the foot, simultaneous with each thumb. The right thums should massage the second too af the foot and the let thumb should massage the third toe, (0) ‘Simlianye the tact: two'tose should be massaged with both the thumbs, oFoot (®) Then, massage tha sole of the foot starting from the regian below big tor ta the small toe, across the foot (Fig-8), Then, come down a lita and start from the region below small toe and massage across the {oat to the big toe. Fig. Lr Like this, massage the entire foot in a zigzag’) crisscross manner. No place in your foot shauld be left untouched, You should massage with your thumbs only, while the other four fingors of your handle ro 15.07 upperside af: yotir Font (bh) Then, apply pressure gently on the arch (salt portion) of your foot (Fig. L-8) (i) Then, apply pressure on the hee! ()) Than, apply pressure by both the hands, on the sides of the foat fram top to bottom, from bottom to top and once again from top to bottom. The thumbs should press.en the inner edge and the othar fingers should prass on the outer edge of the foot Ankle - Applying pressure : (K) Press the parts around the ankle joint (Fig. L-10). The thumbs should press on the inner side of the joint and other four fingers should press on the outer side Fig. L-11), Massaging the Ankto = () Next, place the right palm over the inner side of the ankle joint and tho loft palm-on the outer side of the ankle joint. (m) Massage the ankle joint simultaneously on the inner side (rig. L=1y) and omer sige my GiUERWisy UlrecNON (Fig. L=1 1) {n) Massage like this for 8 times 0 FOOT REFLEXOLOGY th Coevical Spinal legion DiaphieagnaSelar Plexus Ler Descending Colon “TransveRe Calon Sigmaid Colon ‘Tailbore Ares ey Hel To Lower Bank Bottom Lett Fig. LS Botan AightPinos Pitultary Paratnyroias Thyroids Thymus Pancreas Spleen [Adrenal Suaties Testes Flo. Lo INSIDE OF Foor QUTSIRE.OF FOOT i Prostate i Penis Lympn Glands ures Ovaries Teele i Hemornoides Stiaic Nerve Lower Lumber Fig. Lo Fpt 22 (ol Neil massage the-ankle joint in anikclockwise direction thiee (2) times. {p) One again r tloakwise direction, three (5) times: assage the ankle joint simultaneously, in Foot Rotation ; {q) Next, hold right leg at ankle in the right palm and the toos by the left hand (Fig. 12) (f) Rotate the foot using the lel hand, clockwise with toes going downwards, (S} De this exercise S:times- (t) Rotate the foot anti-clockwise! Toes of foot should go up, (u) De this exercise § times. tv) Once again rotate the loot clockwise, (W) Da this exercise 5 times. 0) Noxt, apply pressure with both the hands ftom ankle joint to knee [oint Important : Do not press. any point ton much if you feel pain or tender- ness, while pressing / massaging that point. POSTURE 6 + fa) Keep the laft foot on the right thigh, tb) Apply pressure on the left foot similar to the procedure followed on the tight faat in Postura-8 fram (bo) te (x) POSTURE 7; 4) Sit in the kneeling (Vsjrasana) postura as shawn in Fig. L- 48, Ld and L-45, Place Ihe right big toe over the left big 23Fig. 13 Fig. 14 Fig, bts Fig 18 toe, Keep tho heols apart and’ sit cenfortably with bottom on the gap of heels. Place hands on the hack touching the spinal column and the two thumbs on the side. {8} Slightly pross the back from upper side to lower side, over ths kidney region (Fig. L-1 and L-16}, {e} Do this exercise 5 times. BENEFITS : 1) Legs are strengthened (2) Blood circulation gots regulated in all parts of the abdomen (G) This exercise |s curative and preventive for sciatica and arthritis. (4) By pressing and massaging the sole and the toes, important organs in the body such as heart, lungs, intestines and brain aro activated NEURO-MUSCULAR BREATHING AND MAKARASANA BENEFITS These two are & series of marvellous Voie techniques, ‘The physical and mantal benalits of these two techniques are better experlericed than expressed. Physically these two practices massage the viscera (the liver, the spleen, the intestines and the kidneys). + strengthen the abdominal muscles. + activate the panchess to produce the correct. + quantity of insulin (thereby making blood-sugar normal + aliminata the complications of diabetes. + ventilate the lungs. + normalise the activity of the endocrine glands, + contro! the activity in the ulerus and avaries in case cof women and relieve them from menstrual iregulsrities. + regulate the functions of the sympathetlc and para- sympathetic: nerves. “+ A regular practice of the two techniques. results in radiant health + Distended stomach would shrink to an appreciable extent. ++ Qvanwoignt of tna body will get reduced gradualy * Combined with mecitation, tnese allay fear = Anxisly gets replaced by calmness. * A new healthy altitude sets in, which will fll you with the Joy of elevated thoughts. 28ili, NEURO-MUSCULAR BREATHING EXERCISES Fig No Fig Ne Fg Ns Fig. 4 POSTURE 1: {a} Sit in kneeling posture (Vairasana} with the right big tao aver the left big toe. Keep your kiées close together. Rest your bottont comloriably on the heels. Jain the index tinger and thumb of each hand forming a Hng stretch out the éthor three lingers (Fig.N-1), Fix the joined fingers in between the thighs and the abdomen (Fig. N-2) and other fingers over your thighs; Inhale slowly and deeply, th) Exhale slowly and simuttansausly bend forward as: much as Possible without any sirain (Fig. N-3), Your poitom shoute not be raised aff the heels. During bending forward, the spinal cord, neck arid head should be in 4 sireight position (Fig. Na) {6} Then inhale siowly and deeply, and simultaneousty raiso the body to Tie upright position (a) Do this breathing exercise 5 timas 2 Fane a Fah? Fig NB POSTURE 2 : {a} Maintain the kneeling posture, Bend both the thumbs ante the palms of sth hands (Fig. NS). Close four ingore over the thume: (Fig. N-6). Koop the fists jeined in your lap (Fa. Ne) Inhale deeply (b} Exhale slowly and deeply, and simultancously bend forvaed (Fie. N-8) (6) Then inhale siowy and deeply, whila raising the body ta the insight position (a), Do this oxercise 6 times, NOTE: In both exercises (Posture 1&2), you should not bend your nesk or head POSTURE 3: (a) Sit camfortahly in a cress-laggod position (oukbasana). Cover the navel with the right pals, and the right ear with the left palm (Fig.N-9). Folded left arm should touch ard press the lell chest. Kaep the body erect and face straight, 7(b) Inhale and exhale siowly and deaply wiltoul retention of breath By doing this, # stight pressure is created on the front of the!Ieff lung. When a deep breath is drawn, the back of the Jeff tung andl entire right lung are fully expanded. (©) Do deep breaths 5 times. POSTURE 4; (a) Change your hands to the opposite side. Cover the navel with the left palm and the Q left ear with the right palm (Fig. N-10), \ Gah (6) Ina ancexhale slonly ane deopin Bonet | 2) ie retain your breath at any siage. By doing | _e this exercise, a slight pressure is created (7 = con the front of the ight lung, When a deep brosth is drawn, the back of the right lung rig aio and entire lott ung are filled with air and fully expanded. {o) Do this breathing exercise 5 times. POSTURE 5: {a) Cover the right oar with the left palm and the left car with the right palm (Fig. N-11) Your left forearm should touch your chest and right forearm should be ever your lett forearm, 4b) Inhale and exhale slowly and deeply. Do not retain your breath at any stage. By this exercise, back portions of both the lungs are fully expanded, {c) Do this breathing exercise § timos. 2a POSTURE 6 (a) Cover (ha right\ear with the right palm and the lett ear with the fett pain spreading the arms sideways (Fig. N-12). Fingers should touch the backside of head (a) Inhale and exhale slowly and deeply. Here, both lungs ara fully expanded [c}_ Do deep breathing exercise 4 limes Fig, NIB POSTURE 7: (@) Gup your hancis and do palming af the eyes with the left palm over the left eye and the a right palm over tha right eye (Fig. N-13). 2. The eyes should be closed. (b) Inhale and exhale slowly and deeply (@) Do this breathing exercise 5 times. NOTE I each of these seven pastures, do not Ag, nae retain your breath alter Inhalation or exhalation BENEFITS: (4) The Nedfo-muscular Breathing regulates the endocrine system and oxyganisas the bleed. (2) {f venillates the lungs and increases the vital énargy ) helps curing headache, insomnia, asthma and other bronchial troubles, {4) Tiredness is not felt even aftor working for a full day. (5) Students are benofited in their studies due to increase in absorbing eapacily, ‘etention capacity and recalling capacity (6) Functioning of the nervous system is improved, 20IV. EYE EXERCISES Fg. Fig. £2 POSTURE 7 : HORIZONTAL {a) Sit comfortably in kneeling posture (Wajrasana) and clasp hands with the thumbs together upright (Fig. &-1}, Braise the clasped hands to a level slightly lower than the eyes Bnd koap. slbows lightly bent, Foove the sight on the thumb-nails. Keep this posture thrqughout these eye exercises, (b), Swing tho hands harizentally to right and lott (Fig. E-2). The ayes should move trom Ist to axtieme right and from there bask to the extrema lell, Give « slight swing of the head to follow hands but head should not be tured fully, The movement should be semi-circular (©) Do this’ exercise 6 times. POSTURE 2 : VERTICAL a} In the same posture with the eyes fixed on the thumbrals, keep your hands on your tap: (b} Lift the hands vertically upwards as far as possible and bring thei down to the lap, swinging the eyes up and cow with the hands (Fig, £3). The ayes shoul move i unison with up-and-down movement of hands, You may movs your head slightly but should nat turn up or daven fully. (c) Do this eye exercise 5 times. NOTE : To remember the above two exercises, kee in mind the “+ (plus) symbol. (Posture 1 = Horizontal fine: Posture 2- Vertical lina) POSTURE 3 : DIAGONAL (a) Sitting in the same posture, keep your hands near the autside of your loft thigh. (b) Move the hands up aad down diagonally starting {rom left lower corner (thigh) to fight uppar comer (shoulder) (Fig, E-4) () Then bring your hands back to the starting point outside the lett thigh with eves fixe on the thumnbenails: Your neck may tur slightly {d) Do this exercise 6 times, POSTURE 4 : DIAGONAL-II (a) Sitting in the same posture, keep your hands near your right thigh: The eyes should remain focused on thumb-nalls {b) Move the hands up and down diagonally starting trom right lower comer (thigh) te left upper commer (shoulder) (Fg. 8) at(2) Then bring your hands back to the outside (of right thigh with eyes fiked on the thumb- nails, All the above movements should be semi-ciraular (6) Do this exercise 5 times, (e) All the above movements should B2 sen. eureular. NoTE To remamber the above 2 exercises, keep {in mind the "X? (multiplication) symbol POSTURE § : CLOCKWISE ROTATION (a) Inthe same pasture with the eyas fixed! on the thumb-nalls, keep your hands on your lap. (b) Slowly move the hands and arms in a big circle in clockwise direetion (Fig. E+6.) Stretch your aris as much as possible to form a circle, The eyes should mave freely, following the direction of thumb. Move your head slightly with the rotation (c) Do this exercise 5 times, POSTURE 6 : ANTI-CLOCKWISE ROTATION (a) Repest as above in anti-clockwise direction Fig ET (b) Do this exeraise 5 times. POSTURE 7 :TO AND FRO a) Draw the hands ojose to the eyes at distance of @ inches (7,5 em) Frarw the nose tip by bending the albaws, 32 b) Thon extend the fants apiay thom the eyes folly straightering the arms (Fig. E-8h (9) Then bring your hands back cloge ta your nose tip by bending the elbows (a) Repeat this to and fro movements 6 times, all the while keeping the eyos on the ‘thumbnails. PALMING (EYE RELAXATION) After compisting the eye exercises prectioe ‘palming’ your oyee. Lightly’ eover your closed left eye with your left palm and your closed right aye with your right palm (Fig.E-9) Finger® of loft hand should touch the centie of forehead and ‘ingers of right hand should be placed over left hand fingers Relax lke this for at least one full minute BENEFITS. Fig EO (1) This exercise helps to correct defective eyesight by toning up the muscles around the eyes. {@) WW also prevents ayo-strain, itching and other eye diseases, (@) By continuous practice, one can raduce the use of specia: cles.V. KAPALABATHI Kapalabathi should pe done with eyes closed, From beginning to: ond of this prac. lice, refain "moola bandham®. Get details of moots bangham from the nearest branch of World Community Sorvica Centre. {a} Sit comfortably in normal posture (Sukhasana). Place night hand on right lap. (b) Close the laft hast with the Yeit thumb. (2) Exhale forcefully through the right nostsl (Fig.k-1), Then inhale through the same right nostri (4) Then close the right nesteil with the Index fingor of loft hand wind at the same ime remove left thuinks from left nostril fe) Sxhale forcefully through left nastcil (Fig. -2) and inhale through the same lett nostril Fig. 2 (1) Repeat this saquence 10 times. Keep leit Nand on laff lap Rest for one minute, This is ene eyele. (g) Bo S such oynies, During this prantice. breath should not ba relalned or stopped. While exhaling, breath stauld be forcefully lat out lnhaling Is. done quickly, bul genlly arid naturally, Mouth should be kept closed at all times. as NOTE : These wilt blogg pressure, hernia or heart problems need not de this oXetolse BENEFITS : (1) Sinus. problome are cured (2) Dust and other particles in the nose and simises re remo 13} Body becomes energised. (4) Supply of blood ta brain increases. 35VI (A) MAKARASANA (Part-A) POSTURE 1: In Pert A of Makarasana, ‘the basic posture is lying down flal fon the back, The hands are kept ai 45° to the body with patms facing up (Fig. MAT} TH lips oe tae and the fist finger of each hand are joined tagather like a ring. The other three fingers. should be stretched, This is known as Chin muda’ nts nana posture should bo maintained throughout Makare-sana Parla. Imagine that your whole body isheing energised by tha Diving power [a) Join the faot together so that the heels and big toes of both aot touch (Fig. MA-t1} Fig MA {6) Now tum Your head to the right side, simultaneously turning the body to tho lett sive (Fig. MA-2) Take care thatthe shoulders fare not raised from the ground. {o} Retum 19 the normal (ying position. Now turn the head 10 the left side and twist the body to the right side keeping ino shoulders on the ground (Fig.MA-3) 36 (€) Do this twist 3 times to each side, Turning heed to the right and then to. the left makes one set. Do three similar sots. NOTE When the head turns ta the right, the body twists to the left and vice versa. This twist should be masiered well to understand the rest of the exercises POSTURE 2 : (6) Bend the knees (Fig. MA}. The heels should be brought i hear the thighs and kept on 4h the floor The knees and feet should be kept together. (6) In this position, do the same Fig Mat twist of head and body as man- lloned in (6) above Turns head to the right side and wist the body and knees tothe left side (MA-5) {c} Thon turn head to the lef side Fa wae and twist the body and knees fo the right side (Fig. MA-6). Koop the shoulders om the floor. White turning, knoes should not be spread. (@) Do this exercise 3 times to each side, Fig. MAB. POSTURE 9 (a) Extend the legs straight. Keep the right foot crossed ower tne loft foot at the ankles (Fig) MA-7), ar{0} in this position, da the same fistot head and body as shown in (Fig, a3) |e. Turn the head lo the right side and the body to the (oft side. {a} Bo this ‘on the other side, with head turning to the left sida and torso to the right side. Keep the knees straight (4) Do this exercise 3 times to each side POSTURE 4 = {2} In the same position, ¥eep the left font erassed ovor the right foot at tha ankles (Fig MAA) {b) Do the same twist, Turn head to the tight side and body t0.the loft side. fo) “Tum head to the telt and body tothe right, (Fig MA-10}. Knees should not be bent and shoulders: should not be raised from the tioer (dj Deo this 3 times ta each side POSTURE 5 = (a) Keep the right ankle. between the big toe and the next toe of the fell foot (Fig, MA=11). {b} Oo the twist. Turn head ta right and body to left (Fig. MA-12). 3s es C a The big toe. oF right fest should Touch tha (laoe. The shoulders: should not be lifted from the floor (¢} Turn head to lef! and body 10 right (9) Do this 8 jimes to each side, POSTURE 6 : (@) Keep the Jett ankle between the big toe and the next toe of the Tight foot (Fig. MA-13) (b) Repeat the same twist. Turn head to right and badly to lat (c) Tur head to loft and body ta right (Fig. MA-1a). Big tae of lett foot should touch (loo. (d) Do this times. POSTURE 7: (a) Raise your fists and legs above the ground (be) Strotat your right lag_ane! ght hand and simultaneously draw back your left hand and lett fea (Fig. MA-15), (c) The étfetch the lat leg and lett hand in tront and simultanaou- aly draw back the right lag anct fight hare ai Much so pombe (Fig. a-18), 38(d) Move your legs. as you 6 in cycling. The movement should ba elliptical and eyclie. Stretch your legs to full Iength anc keap them above the ground, The heals should nel touch the floor. The head should remain.om the floor VI (B) : MAKARASANA (Part-B) to) Do fis exercise 10 times, POSTURE 1 = RELAXATION : After tinisning this exercise, relax your body. Keop the fingers of hand free. Keep both legs apart (Fig. MA-171. In the second half (Part B) of Makarasana, the basic position is lying on one’s stomach, ‘The hands ara kept on both sides at 45° to the Body ‘with Relax for a minute in this pestare. FI MA) palms facing: down Keep the lags straignt (Fig MB+1.) Join the feet tagether se hat the big toes and heels of both feet touch, NOTE : fal Preghant women are advised net to do the exerciscs of Mokarasana Part A and B. {B} Turn the head to the Ht with left chook resting on the grauna and twist the body to, the ex treme fight (Fig. MB-2). The right palm should be fiat on the floor. The left paim should be Jumed to face upwards. Fig. ME: (c) Now turn the head to the left ‘with right cheek resting on the ground and twist the body 10 ‘the extreme lett (Fig. M2-3). The palms should flip $6 that the left palm is flat on the oor and the right palm faces up- wards. While histing, as far-as possible the shoulders should not Paige aff the floor. : (4) Repeat the twist & times 19 each side 40 anNote “Turn your head ancl body to the samé side, The chest should Not be lifted fram ine flocr POSTURE 3: (@) Bond tho loge at the knees (Fig. MB-4). Keep both foot joined together from big toe to heel. The chest should be placed firmly on the {loon {b) Do the twist by turning the head and body (¢ the right side (Fig, MB-5),Right palm touchss floor and left paim faces upwards, (6) Then turn the head and body fo the left side, Turn the left palm, facing downwards and right palm facing upwards (ME), (d) Do this oxercise Sitimes to each side, POSTURE 3; (a) Keep the right foot eressad over the left foot'al the ankies (Fig. MB-7} (0) Tun the head and body to the Hight Side (Fig. M.A). The right alm touches floor ancl the lett palm faces upwards. The chost ae and shoulders should nol be lined. (c) Turn the head and Body to the left side (Fig. MB-8). Turn the loft pat prossing the floor and the right palm facing upwards. (o) Do this exercise 3 times to wach side POSTURE 4+ (2) Keop tho loft feot over the right foot erossing at the ankles (Fig. 8-10) (b} Repeat the thist by turing the head and body to the right (eo) Turn the head and body to the left (Fig, MB-11}, Turn also the hands (d) Do this exeraise 3 Nimes. POSTURE 5: (a) Halse the right foot. Keep tha big toe and the nex! toe of the right foot on either side of the left ankle. The left ankle is in between the big tos and next ‘toe of the right toot. (6) Repeat the twist by surning the head and body to the right 4a Fig. MB-A1 PF(Fig, MB-12), Right hoe! should touen floor. Knees should he straight. {o} Turn the head and body to the left (Fig. MB-12), Shoulder should nol be raised (8) Do this exercise @ timos to aach side POSTURE 6: (a) Raise the loft foot. Koop the right ankle in between the big toe and next toe af the left foot {6} Flopeat the nist by turning the hhead and bedy to the right (Fig MB-14). Left heel should touch floor, aga {c) Turn the head and body to the aes left (Fig. MB-15), {¢) Do this exercise 2 times to Fig. MES each side, POSTURE 7 : (Keep eyes open) fa) Koop the arms raised and bent fe ae at the elbows, Extend the 2 Friese kan rae rider touching each other below the: Fig. MB-16 face, Ralse the head, shes! and hands (rom ground. Koop the legs extondad straight {b) Now turn the boay from the waisl to the right (Fig. MB-16) and fold the night leg in such a way that the calf-mussles of the night teg touch the ‘ight igh Hes are moved aD the Tight side and aye sight is focused of the middle lhngers 1 {e) Now tura the body trom the waist to the left (Fig. MB-17). Whichever side the head turns, the Jeg of that side should be folded, the other leg being kept straight. The whole exercise will resemble the movement af a crocodile: (2) DoS twists to each side, RELAXATION : Turn your face to the right side placing the left check on the ‘hoor. Streten the left tea on the fiaor and bend the right leg at the knee Bond the right hand at elbow. Place the right hand above your head with Fig. MBE palm facing down (Fig. MB: 18). Place the left arm by your side \with pair facing unwards, Close your eyes Relax for a minute in this posture. NOTE : Pregnant women are advised nol to do the exercises of Makarasana Part A and B. BENEFITS : (1) It strengthens the abdominal muscles (2) It normalises the activity of the endocrine glands, (2) Ht helps to cure diabetes, arthitis, sciatica, blood pressure, hip pain. spinal pain and neck pain. (4) As the spinal column is systematically twisted from bottom fe top, the backbone and discs get strengthened. 45(5) All nerves emanating Irom the backbone are strengthened 46) Legs and abdominal region are strengthened, {@) Obesity is reduced. (8) For women, it regulates the menstrual system and helps to cure uterus problems. a6 VI. MASSAGE POSTURE 4 (a) Lie down an the back. Kaop the Whole body rolaxed. Close your eyes, Keep your right palm above the navel (Fig. M-1) (b) Massage around navel clock- wise 8 times. (o} Do ithe same anticlockwise 3:times (@) Again massage around aval clockwise @ tinos, POSTURE 2 = {a} Place your right hand evar the left lung (Fig. M-2). (b} Massage around the lett ling clackwisa 3 timas. (0) Do the same anti-clockwise 9 times: Fig #2 (a) Again massage around the left lung clockwise 4 times, POSTURE 3: (a} Keep your left hand over the right lung (Fig M-3) (b) Massage around the right lung eldexwise 3 timss (2) Dothe same ant-cloekwise 3 tines (a) Again massage around the right lung clockwise 3 times. aPOSTURE 4 (a) Fox the right thumb in the ear off of the right ear and the left thumb in the caepit of tne teft ear (Fig: M4} (b) Rotate the thumps closiewise 3 vounds. (e) Do the same anti-clockwise 9 times. (d) Again (atate clockwise times. je) Further, press ant massaga all parts of the external ears including earlobes, using thumbs and forsfingers, POSTURE 5 (@) Place the thumbs on the temples. (Fig. MS}. (8), Move them clockwise 3 limes. (e} Do the rotation anti-clockwise 3 thness (a) Again yotate clockwise 4 limos. POSTURE 6 : {a} Place your palm an your eyes (Fig. M8). (b) Massage the nose ty pressing the sides of the hose with the litte fingers, front up to down, {e) Do this exercise @ times, POSTURE 7 : (a) Place the right palin on the right side of tho fave and the left palm on the lell side of the faoe (Fig, M7) {b) Massage the face by moving the fight hand anti-clockwise (cheek, eyebrow, forehead, tample: face} and left han clockwise {e) Do this axerise 4 times. BENEFITS: (1) Il regulates the flowy of bio-magnetism in stomach and chest. (2) Internal organs are strengthened, [2) It holes te cure the hearing problems and regulates the function of car [41 Iralso regulates the olacd circulation in face and makes the faca bright. aoVIN. ACU-PRESSURE Figed Fig. AS (1) Lie down on the back and elose your eyes, Praseure will te applied to 14 points on the body as shown in Fig. Ai Bend your loft arm at the elbow joint diagonally and let tha first theee fingers of the.left hand touch and press the top ‘of fhe spine in the upper back (Fig. A-2). This is paint numbar AThis position should be retained [hroughaut tie Acie pressure svercise bo (3) (4) 8 (6) m 18) fa) Wilh the lip sf the light hidox Finger ress te pain No. 2, which Is one itch direesly balaw the chest cavity (Fig. 4-25, Olher fingers should riot touch the body. Thus presking, meditate on this point No. 2 tor 90 seconds hill the tip of the right index finger downwards by one lnoh to point No, &. marked in the Illustration A-4. As before, meditate on this pein! for 30 seconeis Shift the tip of the right index finger further downwards by another inch to point No. din the Illustration A=), which is one inch above the navel, Medilata here fer 90 seconds Place the tip of the right index fingar in the centre of tha navel at point No. 5 and press upwards. [f you imagine the naval asa clock, then the pain! No. 5 ig at 12 0° clock, Maditate on this point for 20 seconds, Next, place the tip of the right thumb in the centre of the navel and press down-wards. This ie point Ne. 8 certs: ponding to 6 o' clack. Meaitate on this point far 30 seconds. Place the tig of tiie Index finger of the right hand in the centre of the navel al point No, 7 and press upwards diagonally. at aan angle of 45° towards right shoulder, as it the navel clack shows 10:90, Maditate on this point ter 30 seconds, Place the tip of right index finger in the centre of navel at point No. 8. Witn the same finger press upwards diagonally at 4qj angle of 44” towards the left shoulder as if the time Is at 1:30 on the navel-clock, Meditata on thie point far 80 seconds, Place the right index finger In the cenira of the navel at point No Dand'preeé downwards dtagenslly Iauinrea right Ma The time on the navyel-clock ie 7°90, Mecitate o7 this point for 30 secorids.