Light Yogic
Exercises
May 28, 2012
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Light Yogic Exercises
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• Usha Paan
• Morning Walk
• Joint Loosening Series
• Sookshma Yogic Kriyas
• Simple Breathing
Techniques
• Pranayama
• Shavasan
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Usha Paan
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Usha Paan
 Immediately after you leave
the bed in the morning
 Before brushing your teeth
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 Take about 0.5 to 1 liter of
normal tap water in a jug
(neither cold nor hot)
(preferably kept in copper jug)
(during winters lukewarm
water can be taken)
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Dr. Rakesh Jindal, “Prakratik Ayurvigyan (Hindi)”, Arogya Seva Prakashan:Modinagar, 2005.
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Usha Paan
 Sit down in squatting position
/ On the Chair
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uploads/editor/drinking_water.jpg
 Drink the water slowly
(sip by sip) through a glass
After Usha Paan
• Go for a walk in fresh air / do TTK asanas 5-8 times each
(TTK: Tadasan, Tiryak Tadasan, Kati Chakrasan
holisticchikitsa.blogspot.com/2011/04/3-asanas-to-fight-fatigue.html)
• Don’t eat/drink for 30 min
• Don’t sleep
• Go to toilet
May 28, 2012
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Dr. Rakesh Jindal, “Prakratik Ayurvigyan (Hindi)”, Arogya Seva Prakashan:Modinagar, 2005.
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Benefits of Usha Paan
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May 28, 2012
Regular practice has shown
promising results in:
 constipation, acidity
 gas problem, indigestion
 kidney stone
 urinary bladder stone
 obesity
 diabetes
 addictions
 headache, depression
 weak stamina
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Morning / Evening
Walk
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Morning / Evening Walk
Called the BEST EXERCISE
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May 28, 2012
Method
• Walk in fresh air only
• Don’t Talk when you Walk
(Feel Oneness with Nature)
• Walk with empty stomach
• Healthy person: 5-7 km/day
Weak person: 0.5-1 km/day
(Gradually increasing)
• Speed: 1 km in 10 min
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Dr. Rakesh Jindal, “Prakratik Ayurvigyan (Hindi)”, Arogya Seva Prakashan:Modinagar, 2005.
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Morning / Evening Walk
Called the BEST EXERCISE
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May 28, 2012
Method
• Must do deep breathing
during walking
 Procedure (7:4:7)
Inhale: 7 steps
Hold: 4 steps
Exhale: 7 steps
(For Beginners - 4:2:6)
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Dr. Rakesh Jindal, “Prakratik Ayurvigyan (Hindi)”, Arogya Seva Prakashan:Modinagar, 2005.
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Morning / Evening Walk
Called the BEST EXERCISE
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May 28, 2012
Benefits
• External/Internal cleansing
• Better mental health 
 positive thoughts
• Increased vital life force
• Muscles  Stronger
• More blood supply to the
heart   blood purification
• Less pressure on heart 
people of all ages can do it
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Dr. Rakesh Jindal, “Prakratik Ayurvigyan (Hindi)”, Arogya Seva Prakashan:Modinagar, 2005.
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Joint Loosening Series
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Joint Loosening Series
(Anti Rheumatic Series / Sandhi Sanchalan ke Abhyas /
Pawan Muktasan – Part 1)
For Legs
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May 28, 2012
Starting position
• Sit with legs (together)
outstretched straight in front
of the body
• Place the palms of the hands
on the floor to the sides and
just behind the buttocks or
keep the palms on the thighs
• Back, neck and head should
be straight
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"Yoga Therapy", Edited and Compiled By: Kamakhya Kumar, Dev Sanskriti Vishwavidyalaya, Shantikunj:Haridwar, Uttarakhand, 2006.
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Joint Loosening Series
(Anti Rheumatic Series / Sandhi Sanchalan ke Abhyas /
Pawan Muktasan – Part 1)
For Legs
1. Padanguli Naman
(Toe bending)
2. Goolf Naman
(Ankle bending)
3. Goolf Chakra
(Ankle rotation)
4. Janufalak Akarshan
(Knee-cap contraction)
5. Janu Naman
(knee bending)
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5 Times Each
May 28, 2012
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"Yoga Therapy", Edited and Compiled By: Kamakhya Kumar, Dev Sanskriti Vishwavidyalaya, Shantikunj:Haridwar, Uttarakhand, 2006.
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Joint Loosening Series
(Anti Rheumatic Series / Sandhi Sanchalan ke Abhyas /
Pawan Muktasan – Part 1)
For Legs
6. Janu Chakra
(Knee crank / rotation)
7. Ardha Titali Asana
(Half butterfly)
8. Poorna Titali Asana
(Full butterfly)
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5 Times Each
May 28, 2012
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"Yoga Therapy", Edited and Compiled By: Kamakhya Kumar, Dev Sanskriti Vishwavidyalaya, Shantikunj:Haridwar, Uttarakhand, 2006.
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Joint Loosening Series
(Anti Rheumatic Series / Sandhi Sanchalan ke Abhyas /
Pawan Muktasan – Part 1)
For Hands
images.google.com search - fingertips press
5 Times Each
May 28, 2012
Starting Position
Sit in sukhasana / vajrasana /
on chair with back straight,
neck straight
1. Finger Point Pressure
2. Mushtika Bandh
(Fist Making)
3. Manibandh Naman
(Wrist Up & Down)
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"Yoga Therapy", Edited and Compiled By: Kamakhya Kumar, Dev Sanskriti Vishwavidyalaya, Shantikunj:Haridwar, Uttarakhand, 2006.
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Joint Loosening Series
(Anti Rheumatic Series / Sandhi Sanchalan ke Abhyas /
Pawan Muktasan – Part 1)
For Hands
www.zentrajapan.com/asanas/pawanmuktasana/wrist-rotation.jpg
May 28, 2012
4. Manibandh Chakra
(Wrist Rotation)
5. Kohani Naman
(Elbow Movement)
6. Skandh Chakra
(Shoulder Rotation)
7. Shoulder Up & Down
5 Times Each
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"Yoga Therapy", Edited and Compiled By: Kamakhya Kumar, Dev Sanskriti Vishwavidyalaya, Shantikunj:Haridwar, Uttarakhand, 2006.
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Joint Loosening Series
(Anti Rheumatic Series / Sandhi Sanchalan ke Abhyas /
Pawan Muktasan – Part 1)
For Neck
Inhale
Exhale
• To be done with eyes closed
• When going away from body
breathe in & towards body
breathe out
5 Times Each
1. Neck up & down
2. Neck to sides - horizontal
3. Neck to sides – vertical
(bend & touch shoulders)
4. Neck rotation
(clockwise & anti-clockwise)
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May 28, 2012
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"Yoga Therapy", Edited and Compiled By: Kamakhya Kumar, Dev Sanskriti Vishwavidyalaya, Shantikunj:Haridwar, Uttarakhand, 2006.
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Sookshma Yogic
Kriyas
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Sookshma Yogic Kriyas
(Simple Exercises for Each Part of the Body)
For Forehead
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May 28, 2012
Back straight, neck straight,
eyes closed
1. Concentrate on forehead
Don’t stress the forehead
Do deep breathing 10 times
2. Raise the eyebrows while
inhaling
Return to normal position
while exhaling
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Muni Kishanlal, “Prekshadhyan : Yogic Kriyaen (Hindi)”, Jain Vishwa Bharati:Ladnun, Rajasthan, 2006.
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Sookshma Yogic Kriyas
(Simple Exercises for Each Part of the Body)
For Eyes
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May 28, 2012
Back straight, neck straight
Eye-Ball Movement
1. Up & Down
2. Right & Left
3. Diagonal – Up & Down
4. Rotation –
Clockwise & Anti-Clockwise
Followed By
• Gentle Eye-Massage
• Palming
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Muni Kishanlal, “Prekshadhyan : Yogic Kriyaen (Hindi)”, Jain Vishwa Bharati:Ladnun, Rajasthan, 2006.
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Sookshma Yogic Kriyas
(Simple Exercises for Each Part of the Body)
For Ears
Back straight, neck straight
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1. Ear massage
2. Point pressure
3. Rotate index finger gently
inside the ears
4. Hear “Antar-Naad” (deep
internal voice)
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May 28, 2012
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Muni Kishanlal, “Prekshadhyan : Yogic Kriyaen (Hindi)”, Jain Vishwa Bharati:Ladnun, Rajasthan, 2006.
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Sookshma Yogic Kriyas
(Simple Exercises for Each Part of the Body)
For Mouth,
Teeth & Larynx
Back straight, neck straight
1. Seetkari breathing
2. Circulate air inside mouth
3. Khechari mudra
4. Exercise for larynx (vocal
Breathe In
cord)
5. Massage face & neck
images.google.com search – teeth clenched
3 Times Each
May 28, 2012
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Muni Kishanlal, “Prekshadhyan : Yogic Kriyaen (Hindi)”, Jain Vishwa Bharati:Ladnun, Rajasthan, 2006.
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Sookshma Yogic Kriyas
(Simple Exercises for Each Part of the Body)
For Chest &
Abdomen
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Back straight, neck straight
Chest
1. Hand stretching movement
2. Spring movement
3. Lion movement
4. Install breathing
Abdomen
1. Agnisar kriya
3 Times Each
May 28, 2012
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Muni Kishanlal, “Prekshadhyan : Yogic Kriyaen (Hindi)”, Jain Vishwa Bharati:Ladnun, Rajasthan, 2006.
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Sookshma Yogic Kriyas
(Simple Exercises for Each Part of the Body)
For Waist & Legs Waist
1. Rotate waist clockwise &
anti-clockwise
2. Pad-hastasan
3. Side-bend chakrasan
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3 Times Each
May 28, 2012
Legs
1. Stand on toe & balance
2. Stand on heel & balance
(Can also walk on toe & heel)
3. Hit buttocks with heels
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Muni Kishanlal, “Prekshadhyan : Yogic Kriyaen (Hindi)”, Jain Vishwa Bharati:Ladnun, Rajasthan, 2006.
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Simple Breathing
Techniques
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Six Minute Breathing Exercise
1. Thoracic Breathing
Inhaling
(3s inhale, 2s hold, 3s exhale)
2. Abdominal Breathing
(3s inhale, 2s hold, 3s exhale)
3. Thoraco-abdominal
Breathing
Exhaling
(3s inhale, 2s hold, 3s exhale)
4. Install Breathing
(short inhale 5 times – with
contraction of neck muscles
– followed by 1 long exhale)
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8 Times Each
May 28, 2012
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Six Minute Breathing Exercise
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3 Times Each
May 28, 2012
5. Anulom-Vilom Breathing
• 3s inhale from left nostril
• 3s hold
• 3s exhale from right nostril
• 3s hold
• 3s inhale from right nostril
• 3s hold
• 3s exhale from left nostril
• 3s hold
6. Bandh Breathing
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Pranayama
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Anulom Vilom Pranayama
Anulom Vilom Pranayama
(1 cycle)
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• Inhale from left nostril
• Hold (close both nostrils)
• Exhale from right nostril
• Inhale from right nostril
• Hold (close both nostrils)
• Exhale from left nostril
Repeat 5 Times
Ratio – 1:1:2
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May 28, 2012
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Swami Satyananda Saraswati, “Asana Pranayama Mudra Bandha”, Yoga Publications Trust:Munger, Bihar, 2006.
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Bhramari Pranayama
(anti-stress / anti-anxiety pranayama)
Bhramari Pranayama
(1 cycle)
• Close your eyes
• Close your ears with the help
of index fingers
• Inhale deeply
• Exhale slowly with humming
sound
Repeat 5 Times • Feel vibrations in head region
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May 28, 2012
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"Yoga Therapy", Edited and Compiled By: Kamakhya Kumar, Dev Sanskriti Vishwavidyalaya, Shantikunj:Haridwar, Uttarakhand, 2006.
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Shavasan
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Shavasan
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May 28, 2012
Benefits
• Relaxes entire psychophysiological system
• Develops body awareness
• Indicated for all problems,
especially:
High Blood Pressure
Insomnia
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Swami Satyananda Saraswati, “Asana Pranayama Mudra Bandha”, Yoga Publications Trust:Munger, Bihar, 2006.
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Reference Books
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Reference Books
• Swami Satyananda Saraswati, “Asana Pranayama Mudra
Bandha”, Yoga Publications Trust:Munger, Bihar, 2006.
• Muni Kishanlal, “Prekshadhyan: Yogic Kriyaen (Hindi)”,
Jain Vishwa Bharati:Ladnun, Rajasthan, 2006.
• "Yoga Therapy", Edited & Compiled By: Kamakhya
Kumar, Dev Sanskriti Vishwavidyalaya,
Shantikunj:Haridwar, Uttarakhand, 2006.
• "Yoga Chikitsa Sandarshika – 3rd Edition (Hindi)",
Edited & Compiled By: Kamakhya Kumar, Vedmata
Gayatri Trust, Shantikunj:Haridwar, Uttarakhand, 2005.
Reference Report
• "Yoga and Life Management Workshop", Compiled By:
Vijayalakshmi Chitta, IIT Bombay:Mumbai, 2011.
Websites
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Websites
•www.awgp.org
(Gayatri Pariwar – Shantikunj, Haridwar)
•http://www.ccryn.org/
(Indian Government – AYUSH)
• http://indianmedicine.nic.in/
(Indian Government - AYUSH)
• http://punenin.org/
(Indian Government – Bapu Bhavan)
• http://nccam.nih.gov/health/yoga/
(US Government – Clinical trials and research papers)
• http://arogyamandir.org/
(Arogya Mandir, Gorakhpur – Vitthaldas Modi)
May 28, 2012
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www.awgp.org
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