WEBVTT

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Yoga is essentially a spiritual

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discipline, based

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exclusively on

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sophisticated science.

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It is an art and

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science to healthy living.

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The word yoga is derived

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from the Sanskrit word

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Yuga, which means

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to join or unite.

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Based on yogic texts, the practice

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of yoga leads to

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the union of individual consciousness

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with universal consciousness, thereby maintaining

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a better balance between mind

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and body and man

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and nature.

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The science of yogya originated

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thousands of years

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ago, even before the birth

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of the first systems

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of religion and belief.

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According to yogic texts, Shiva, who

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was the first yogi or Adi Yogi,

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transmitted his profound knowledge to

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his 7 disciples, the

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famous Saptarishis or 7

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sages.

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Yoga has been practiced

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since pre-Vedic times.

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But Maharishi Patanjali,

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who is considered as the

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father of modern yoga, was

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the first person

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who systematized and consolidated

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the practices of that time

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in his Yoga Sutras.

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Later, many yoga gurus contributed to

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the preservation and development of

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this knowledge and spread

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this amazing practice.

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There are various schools of yoga,

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including Jnana Yoga, Bhakti

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Yoga, Karma

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Yoga, Patanjali Yoga,

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Hatha Yoga,

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Kundalini Yoga,

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Dhyana Yoga,

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Mantra Yoga,

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Laya Yoga,

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Jain Yoga,

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Buddhist Yoga etc.

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Each school has its

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own methods and practices

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that guide towards the main

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goals and objectives

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of yoga.

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Some of the major yoga practices that

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are practiced are

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Yama,

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Niyama,

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Asana,

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Pranayama,

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Pratyahara,

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Dharana,

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Dhyana,

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Samadhi,

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Bandha,

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Mudra,

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Shatha-karma,

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Yuktahara,

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Mantra Japa, and Yukta Karma.

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A practitioner of yoga should

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follow some guiding principles given

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here while

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practicing yoga.

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Before practice, yoga should be done

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in an atmosphere of peace and joy

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with a calm body and mind.

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This should be done on an empty stomach or

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on a light stomach.

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If you feel

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weak, drink

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honey mixed

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with lukewarm water.

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For ease of body movements,

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light and comfortable cotton clothes

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should be preferred.

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If you have

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any chronic illness, pain or heart

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related problem, consult a doctor

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or yoga therapist

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before practicing yoga.

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During practice, the practice session should

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be started with a

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prayer or invocation,

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as this creates a conducive environment

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for peace of mind.

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Yoga exercises should be

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performed slowly, in a stress-free manner, with

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awareness of the body and breath.

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Do not hold your

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breath unless instructed to do so.

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Do not keep the body

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tight or jerky.

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Do the exercises according

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to your abilities.

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End the session with

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a deep, silent, or peace recitation.

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It would be appropriate to

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eat or take bath only after 20,

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30 minutes of the practice session.

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Welcome to the world

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of yoga.

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Welcome to this unique

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world of knowledge.

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As relevant and beneficial.

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It was there thousands of years

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ago, it is the same today.

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Om

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Om

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Om

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Sangachchhadhwam, Samvadadhwam

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Sangachchhadhwam, Samvadadhwam

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Sam Vo Manaansi Jaanataam

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Sam Vo Manaansi Jaanataam

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Devaa Bhaagam Yathaa Poorve

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Devaa Bhaagam Yathaa Poorve

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Sanjaanaanaa Upaasate

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Sanjaanaanaa Upaasate

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Sanjaanaanaa Upaasate

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Sanjaanaanaa Upaasate

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Sanjaanaanaa Upaasate

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Sanjaanaanaa Upaasate

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Welcome to the

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world of Yoga.

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Let us now practice yoga

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sadhana with movements,

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kriyas i.e. relaxation

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exercises, which

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increase smooth blood circulation

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in the body.

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Neck Exercises: Bending the neck

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forward and backward.

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Stand in attentive posture.

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Spread your legs in a comfortable

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position and place your hands on your waist.

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Exhale and slowly bend your head

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forward and try to touch your

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chin to your chest.

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Breathe in and take the head

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back as far as it comfortably goes

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and bring the head back

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forward while inhaling.

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Bending the neck to the

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left and right.

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Exhale and slowly tilt your head

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to the right.

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Bring the ear as close to

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the shoulder as possible.

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Breathe in and bring the head back

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to normal position.

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Exhale and tilt your head

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to the left.

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Breathe in and bring the head back

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to the normal position.

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Turning to the right and left.

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Inhale, exhale

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and slowly turn your head to the

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right until it is slightly

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in line with your shoulder.

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Breathe in and bring the head back

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to the normal position.

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Exhale and turn your head

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to the left.

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Breathe in and bring the head back

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to the normal position.

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Neck rotation

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By tilting the head forward,

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try to touch the chin

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to the chest.

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Breathe in and turn your

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head clockwise.

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Exhale while moving the

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head downwards.

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Rotate the head in the

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anti-clockwise direction.

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Feel the stretch around the

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neck, the neck joints and

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masses, the muscles relax and

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the neck tension goes

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away.

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People suffering from neck

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pain and spondylitis should do

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this exercise comfortably.

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Shoulder movement

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Both the legs should be joined together.

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Keep your body straight from your feet to your head.

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Keep your arms at your sides.

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While inhaling, raise both the hands

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from the side above your head with

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the palms facing upwards.

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Exhaling, he brought both the

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extinguishers back to his side.

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When raising your hands above your head, make

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sure they do not

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touch your head.

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Similarly, when you bring your hands down,

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make sure that they do

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not touch your thighs.

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Open both palms completely

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while joining the fingers.

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The Skandha Chakra

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Stand straight.

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Place the fingers of the left hand on the

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left shoulder and similarly on the right.

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Place the fingers of the hand on the right

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shoulder with both

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elbows completely bent.

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Rotate the elbows forward and try

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to touch the front of the

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chest and when you rotate

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the elbows, try to

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take them close to

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the ears.

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Similarly, pull the arms

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in the opposite direction.

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Rotate it while doing so and try to touch

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the arms to the body during this time.

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Repeat this action 5

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times in the

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anti-clockwise direction.

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By practicing this exercise, the bones,

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muscles and nerves of the

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shoulder region remain healthy.

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This exercise is helpful in removing

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the degenerative disease of

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the neck

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spine i.e. cervical, spondylitis.

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Rotating the torso

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Keep the feet at a

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distance of 2 feet from each other.

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Raise both hands to chest height in

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such a way that both palms

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are facing each other.

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Exhale and turn the body

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to the right so that the

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left palm touches the right shoulder.

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Return while taking a deep breath.

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Now exhale and turn the body to

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the left so that the

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right palm touches the left shoulder.

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Return while inhaling.

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Again.

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Repeat this slowly

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while breathing.

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Do not do this exercise

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if you have spinal or disc

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related problems or during menstruation.

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Rest in a standing position.

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Moving the knees

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Breathe in and

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move your knees.

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Raise your arms to your shoulders.

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Exhale.

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Bend your knees and lower your

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body into the zero position.

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Inhale and straighten the body. Repeat

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2 more times.

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This exercise strengthens the knee

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and hip joints.

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Avoid this exercise if

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you have severe arthritis problems.

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Exhale as you bring

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your hands down.

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Now let's move to yoga asana.

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Tadasana.

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Tar means palm tree.

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Keep your feet 2

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inches apart.

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Clasp the fingers together and

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bend the wrists outwards.

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Inhale and raise your arms up

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in line with

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your shoulders.

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Lift your heels off the ground

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and balance on your toes.

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Stay in this position for 10

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to 15 seconds.

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This asana brings strength to the body.

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Helps balance the nerves

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connected to the reed

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and corrects incorrect postures.

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Exhale and bring your heels down.

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Loosen the stiffness of the fingers.

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Bring your hands down alongside your torso

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and return to a

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standing position.

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Vriksha Shasan

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Vriksha means tree.

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Stand with a distance of 2

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inches between both the feet.

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Focus on a point in

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front of your eyes.

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While releasing the breath out of the body, bend

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the right leg and point its toes

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to the left.

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Place on the inner thigh of the leg.

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While doing the exercise, keep in mind

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that the heel should

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touch the perineum area.

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While taking a deep breath, raise

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both the hands upwards and join the

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palms together.

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Remain in this position for 10

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to 15 seconds.

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During this time, breathe

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normally.

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This asana improves the muscles

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of the nervous system and

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balances the body.

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Do not practice this asana

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if you are suffering from arthritis.

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While exhaling, bring the hands and

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right leg back to the

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original position.

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Practice this asana with the

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left leg also.

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Bend the left leg and place its toes on

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the inner thigh of

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the right leg.

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While inhaling, raise both hands

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upwards and join the palms on

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the shoulders.

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Pada-Hasta Sana

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Pada means feet and

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Hasta means hands.

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Breathe in slowly and

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raise your hands.

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Stretch the body upwards from the waist.

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Exhale and bend forward

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until the

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entire palm touches

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the ground.

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Maintain this final position for

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10 to 30 seconds.

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People who have back

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stiffness problem should bend

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only as per

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their capacity.

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Now take a breath in.

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Slowly come to the upright position and

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take the arms above the head.

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Pull.

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Exhale and slowly return to

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the starting position by doing

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the steps in reverse

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order and relax.

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Ardha Chakrasana

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Support your waist with both hands.

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Exhale and tilt your head back.

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Stretch the neck muscles

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and bend backward from

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the lower spine.

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Relax while breathing

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normally.

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Stay in this position for

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10 to 30 seconds.

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Ardha Chakrasana makes the spine

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flexible and strengthens the

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spinal nerves.

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It improves breathing

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capacity.

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Take a deep breath.

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Come back slowly

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and relax.

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Patients with high blood pressure should

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bend with caution.

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Trikonasana

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Trikona means triangle. Stand

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with your feet at a

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comfortable distance from each other.

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Slowly lift your hands

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from the edge

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until they become stable.

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Exhale and slowly bend to the right and

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move your right hand to the right.

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Place it just behind the foot.

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Keep the left hand in

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line with the right hand.

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Stay in this position for 10

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to 30 seconds with normal breathing.

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It prevents flat feet, strengthens

17:30.135 --> 17:32.460
the muscles of the

17:32.460 --> 17:33.750
calves, thighs and

17:33.750 --> 17:34.500
waist and

17:36.000 --> 17:37.880
makes the spine flexible.

17:40.440 --> 17:42.070
Come back slowly as

17:42.070 --> 17:43.870
you inhale.

17:43.870 --> 17:46.610
Repeat for the left side.

17:46.610 --> 17:49.540
Do not do this asana

17:49.540 --> 17:51.135
after slip disc, sciatica

17:51.135 --> 17:52.930
and abdominal pain treatment.

17:52.930 --> 17:54.720
Don't go beyond

17:54.720 --> 17:55.870
your physical limits.

18:08.750 --> 18:09.350
Bhadrasana

18:11.210 --> 18:13.130
Now I am ready for

18:13.130 --> 18:14.495
the sitting postures.

18:14.495 --> 18:16.520
Bhadra means dreadlocks with the

18:18.360 --> 18:20.560
paws stretched out in front.

18:20.560 --> 18:21.870
Sit straight and

18:21.870 --> 18:24.510
keep your hands near your hips.

18:24.510 --> 18:25.760
This is punishment posture.

18:27.440 --> 18:28.930
Now keep the soles of

18:28.930 --> 18:30.170
your feet together.

18:30.170 --> 18:32.830
Exhale and place your hands

18:32.830 --> 18:34.700
on your toes.

18:34.700 --> 18:37.210
Bring your heels as close to

18:37.210 --> 18:39.570
your perineum as possible.

18:39.570 --> 18:41.880
This is the final situation.

18:41.880 --> 18:44.240
Remain in this position for some time.

18:50.600 --> 18:53.160
Bhadrasana strengthens the body and

18:53.160 --> 18:54.800
stabilizes the mind.

18:57.980 --> 18:59.990
Now stretch your legs and come

18:59.990 --> 19:01.280
to a relaxed state.

19:03.060 --> 19:05.440
Do not practice this if

19:05.440 --> 19:07.600
you have acute arthritis or cysts.

19:11.000 --> 19:11.680
Vajrasana: First

19:13.360 --> 19:16.250
of all sit in Dandasana.

19:16.250 --> 19:18.050
Bend your legs and

19:18.050 --> 19:19.940
sit on your heels.

19:19.940 --> 19:23.525
Keep the thighs close together and the

19:23.525 --> 19:25.410
thumbs should be close to each other.

19:27.130 --> 19:29.240
Place your hands on your knees.

19:29.240 --> 19:31.530
Keep the body straight from

19:31.530 --> 19:33.020
head to toe.

19:33.020 --> 19:36.030
This posture is called Vajrasana.

19:41.530 --> 19:44.470
Ardha Ustrasana: First

19:44.470 --> 19:46.490
of all sit in Vajrasana.

19:46.490 --> 19:49.200
Stand on your knees.

19:49.200 --> 19:51.860
Place your hands on your waist in such a way

19:51.860 --> 19:54.540
that your fingers are pointing towards the ground.

19:54.540 --> 19:56.240
Keep your elbows

19:56.240 --> 19:58.070
and shoulders parallel.

19:58.070 --> 20:00.960
Now bend your head backwards and stretch

20:00.960 --> 20:03.550
the cervical muscles.

20:03.550 --> 20:06.560
While inhaling, bend the torso

20:06.560 --> 20:09.230
as much as possible.

20:09.230 --> 20:11.870
Relax in this position

20:11.870 --> 20:13.550
while exhaling.

20:13.550 --> 20:16.650
Breathe normally and stay

20:16.650 --> 20:19.250
in this position for 10

20:19.250 --> 20:21.430
to 30 seconds.

20:21.430 --> 20:24.760
This yoga exercise strengthens the muscles of

20:24.760 --> 20:26.960
the back and neck.

20:26.960 --> 20:29.230
Provides relief from constipation and

20:29.230 --> 20:30.440
back pain.

20:30.440 --> 20:32.680
Inhale and sit

20:32.680 --> 20:34.060
back in Vajrasana.

20:35.640 --> 20:36.400
Become relaxed.

20:40.160 --> 20:40.840
Sit

20:43.040 --> 20:45.180
in Ustrasana Vajrasana.

20:45.180 --> 20:48.100
Keeping your knees on the ground,

20:48.100 --> 20:50.520
join the thighs and toes

20:50.520 --> 20:53.040
of both your legs together.

20:53.040 --> 20:56.350
Stand on your knees, keeping a distance

20:56.350 --> 20:58.380
of a few inches between

20:58.380 --> 20:59.980
your knees and toes.

20:59.980 --> 21:02.270
While inhaling, slowly

21:02.270 --> 21:04.450
bend backwards.

21:04.450 --> 21:05.810
Slowly, take the

21:05.810 --> 21:08.350
right heel with the right hand and

21:08.350 --> 21:10.260
the left heel with the left hand.

21:10.260 --> 21:12.460
Try to catch the heel.

21:12.460 --> 21:14.175
Keep this in mind

21:14.175 --> 21:16.570
that the neck does not get

21:16.570 --> 21:18.270
jolted while bending backwards.

21:18.270 --> 21:20.750
Extremely beneficial in that

21:20.750 --> 21:22.500
governance approach.

21:22.500 --> 21:24.990
It provides relief from back

21:24.990 --> 21:26.560
and neck pain.

21:26.560 --> 21:29.540
It helps in reducing belly

21:29.540 --> 21:31.410
and buttock fat.

21:31.410 --> 21:32.980
People suffering from

21:32.980 --> 21:35.860
high blood pressure, heart disease and

21:35.860 --> 21:38.420
hernia should not do this asana.

21:38.420 --> 21:40.900
Inhale and sit

21:40.900 --> 21:42.530
again in Vajrasana.

21:45.570 --> 21:47.270
Come into a relaxed state.

21:50.590 --> 21:51.390
Shashankasana

21:52.930 --> 21:56.450
Shashanka means shashaka or rabbit.

21:56.450 --> 21:58.670
Spread both knees apart, while

21:58.670 --> 22:00.490
letting the toes touch

22:00.490 --> 22:01.740
each other.

22:01.740 --> 22:04.510
Place the palms between the knees.

22:04.510 --> 22:07.170
Exhale and slowly pull them to

22:07.170 --> 22:08.930
their full length.

22:08.930 --> 22:10.370
Bend forward and

22:10.370 --> 22:13.300
place your chin on the ground.

22:13.300 --> 22:15.310
Keep the arms parallel.

22:17.170 --> 22:18.820
Look ahead and maintain

22:18.820 --> 22:19.670
the posture.

22:21.510 --> 22:23.400
It is helpful in reducing

22:23.400 --> 22:24.490
stress and anger.

22:26.130 --> 22:28.290
Inhale and stand up, exhale

22:30.400 --> 22:33.680
and come back to Vajrasana.

22:33.680 --> 22:36.470
Bring your legs back to

22:36.470 --> 22:36.830
Vishramasana.

22:41.040 --> 22:43.180
Patients with osteoarthritis should

22:43.180 --> 22:44.800
do this with caution.

22:51.680 --> 22:54.461
Uttan Mandukasana

22:56.155 --> 22:57.710
In this asana the position of the body becomes

22:57.710 --> 22:59.410
like that of an

22:59.410 --> 23:00.650
upward facing frog.

23:00.650 --> 23:03.085
Sit in the Vajrasana.

23:03.085 --> 23:06.000
Spread both knees as much as

23:06.000 --> 23:08.990
possible while keeping the thumbs together.

23:08.990 --> 23:11.790
Raise your hands

23:11.790 --> 23:14.170
while inhaling.

23:14.170 --> 23:17.280
Bend both hands from behind the head

23:17.280 --> 23:20.100
and place the palms on

23:20.100 --> 23:21.510
opposite shoulders.

23:21.510 --> 23:24.619
Keep your back and neck straight and

23:24.620 --> 23:26.540
still for a while.

23:26.540 --> 23:28.190
Remain in this position.

23:29.750 --> 23:32.780
This asana is helpful in relieving

23:32.780 --> 23:35.050
back pain and

23:35.050 --> 23:36.690
cervical pain.

23:36.690 --> 23:39.900
This asana is beneficial for the middle

23:39.900 --> 23:41.780
part of the body.

23:41.780 --> 23:43.900
It increases the functioning

23:43.900 --> 23:45.540
of the lungs.

23:45.540 --> 23:48.280
People suffering from knee and joint

23:48.280 --> 23:50.480
pain should avoid

23:50.480 --> 23:52.360
this asana.

23:52.360 --> 23:56.110
While returning, inhale and slowly

23:56.110 --> 23:57.810
straighten both the hands

23:57.810 --> 23:59.650
and bring them back.

24:03.750 --> 24:06.100
Bring your knees together and

24:06.100 --> 24:07.550
return to their original position.

24:14.160 --> 24:14.720
Vakrasana

24:16.380 --> 24:18.800
Vakra means crooked or bent. Bend the

24:20.720 --> 24:22.790
right leg and place the

24:22.790 --> 24:25.050
right foot along the left knee.

24:25.050 --> 24:27.440
Wrap the left arm around the right

24:27.440 --> 24:29.520
knee and place the palm

24:29.520 --> 24:30.950
near the right foot.

24:30.950 --> 24:33.660
Exhale and turn the body and

24:33.660 --> 24:34.820
neck to the right.

24:38.820 --> 24:40.520
Stay comfortably in this posture.

24:42.920 --> 24:44.880
Tilt your head back

24:44.880 --> 24:47.880
and exhale, extending your arms out.

24:47.880 --> 24:50.580
Extend your legs straight.

24:50.580 --> 24:53.600
Now come back and relax

24:53.600 --> 24:54.790
in the relaxation posture.

24:56.430 --> 24:58.530
This asana increases the flexibility

24:58.530 --> 25:00.110
of the spine.

25:00.110 --> 25:03.260
It is helpful in relieving constipation and

25:03.260 --> 25:05.210
indigestion and in managing diabetes.

25:07.210 --> 25:08.850
Repeat this for the other side.

25:26.240 --> 25:28.730
Turn your head back and extend

25:28.730 --> 25:31.380
your hands out while exhaling.

25:31.380 --> 25:33.580
Spread your legs straight.

25:35.390 --> 25:37.560
Now come back and relax

25:37.560 --> 25:38.710
in the relaxation posture.

25:45.590 --> 25:46.170
Makarasana Makara

25:48.230 --> 25:50.480
means crocodile.

25:50.480 --> 25:52.940
Lie down on your stomach in such a way

25:52.940 --> 25:55.110
that your legs are away from each other.

25:55.110 --> 25:57.570
And the feet should be facing outwards.

25:57.570 --> 26:00.190
Bend both arms and place the

26:00.190 --> 26:02.340
right hand on the left hand.

26:02.340 --> 26:04.530
Rest your head on

26:04.530 --> 26:06.310
your hands.

26:06.310 --> 26:08.050
This is Makarasana.

26:08.050 --> 26:10.880
This asana is done to relax

26:10.880 --> 26:12.720
in all downward facing postures.

26:12.720 --> 26:14.450
It provides relief to

26:14.450 --> 26:15.800
the lower back.

26:19.370 --> 26:20.720
Bhujangasana

26:21.720 --> 26:23.470
Now I am ready

26:23.470 --> 26:25.150
for downward facing postures.

26:25.150 --> 26:28.730
Bhujang means snake or cobra lying

26:31.430 --> 26:32.990
Lie on the stomach.

26:32.990 --> 26:35.740
Place your head on your hands and

26:35.740 --> 26:37.090
let your body remain relaxed.

26:38.760 --> 26:40.840
Now join the legs together and stretch

26:40.840 --> 26:42.240
the arms and place

26:44.320 --> 26:45.640
the forehead on the ground.

26:48.040 --> 26:50.510
Now place your palms near the

26:50.510 --> 26:53.130
chest and lift the elbows,

26:53.130 --> 26:56.270
inhale and lift the chest slightly

26:56.270 --> 26:59.245
up to the navel area.

26:59.245 --> 27:01.070
This is Bhujang Asana.

27:02.770 --> 27:04.580
This asana is best

27:04.580 --> 27:06.160
for managing stress.

27:06.160 --> 27:09.040
It is helpful in dealing with

27:09.040 --> 27:11.660
back pain and respiratory problems.

27:11.660 --> 27:12.890
Exhale, let

27:14.590 --> 27:16.910
your forehead rest on the ground and

27:16.910 --> 27:18.650
stretch your arms.

27:20.680 --> 27:21.840
Spread your legs.

27:24.280 --> 27:26.790
Raise your palms and place your

27:26.790 --> 27:28.110
head on your palms

27:28.110 --> 27:29.220
and relax.

27:31.220 --> 27:31.860
Shalabhasana

27:33.400 --> 27:36.540
Shalabhasana means moth or grasshopper.

27:36.540 --> 27:38.190
Lie down on your stomach.

27:38.190 --> 27:40.285
Join the legs together.

27:40.285 --> 27:42.670
Place some on the ground.

27:42.670 --> 27:45.690
Keep both hands on the sides of the body in such

27:45.690 --> 27:48.100
a way that the palms are facing upwards.

27:48.100 --> 27:49.780
Take a deep breath.

27:49.780 --> 27:51.270
Raise your legs as high

27:51.270 --> 27:52.920
as possible above the ground.

27:52.920 --> 27:54.720
As much as you can lift

27:54.720 --> 27:55.950
without bending your knees.

27:58.050 --> 28:00.210
Spread your arms and legs in such a

28:00.210 --> 28:01.950
way that the body easily

28:01.950 --> 28:03.190
rises above the ground.

28:03.190 --> 28:05.630
Stay comfortably in this position.

28:05.630 --> 28:09.010
This asana provides relief from

28:09.010 --> 28:10.950
sciatica and lower back pain.

28:10.950 --> 28:12.560
It shapes the

28:12.560 --> 28:14.010
hip muscles.

28:14.010 --> 28:16.150
Now exhale and bring the

28:16.150 --> 28:17.510
legs down towards the ground.

28:19.310 --> 28:20.020
Extend your arms

28:20.020 --> 28:20.970
and

28:20.970 --> 28:23.440
rest them on the ground.

28:23.440 --> 28:25.790
Heart patients should not do

28:25.790 --> 28:26.760
this posture.

28:29.960 --> 28:30.940
Setu Bandhasana

28:33.500 --> 28:36.000
Among the postures done while lying on

28:36.000 --> 28:38.180
the back or facing upwards,

28:38.180 --> 28:41.420
Setu Bandha means building a bridge.

28:41.420 --> 28:43.590
Join the legs together.

28:43.590 --> 28:46.245
Keep the arms by the side of the body.

28:46.245 --> 28:48.930
Bend both legs at the

28:48.930 --> 28:51.050
knees and bring the heels toward

28:51.050 --> 28:53.180
the buttocks. Hold both heels

28:53.180 --> 28:53.510
tightly

28:55.330 --> 28:56.570
and inhale.

28:56.570 --> 28:59.390
Slowly raise your buttocks and torso

28:59.390 --> 29:01.840
to form a bridge, as

29:01.840 --> 29:04.120
high as you

29:04.120 --> 29:05.470
can comfortably.

29:07.290 --> 29:08.390
This is the final posture.

29:10.020 --> 29:12.450
This asana provides relief from

29:12.450 --> 29:14.140
depression and anxiety.

29:14.140 --> 29:16.330
It strengthens the muscles of

29:16.330 --> 29:18.420
the lower back.

29:20.000 --> 29:22.810
Now exhale, slowly come back to

29:22.810 --> 29:24.760
the original position and relax, lie

29:27.000 --> 29:28.180
down on your back.

29:32.460 --> 29:33.560
Please note, women

29:33.560 --> 29:35.600
in the later trimesters of

29:35.600 --> 29:37.160
pregnancy should not

29:37.160 --> 29:38.240
practice this asana.

29:40.275 --> 29:42.720
Uttanapada Asana:

29:42.720 --> 29:45.470
In this asana, one lies

29:45.470 --> 29:47.430
on the back and raises

29:47.430 --> 29:48.520
the legs.

29:48.521 --> 29:51.370
For this reason this asana has

29:51.370 --> 29:53.980
been named Uttanapada Asana.

29:53.980 --> 29:56.470
Lie down comfortably on your

29:56.470 --> 29:57.650
back on the ground.

29:57.651 --> 30:00.250
The position of the legs should be straight and the

30:00.250 --> 30:02.330
hands should be kept at the sides.

30:02.330 --> 30:05.220
While breathing, slowly raise both your

30:05.220 --> 30:08.330
legs without bending your knees

30:08.330 --> 30:10.930
and make an angle of

30:10.930 --> 30:12.565
30 degrees.

30:12.565 --> 30:15.360
Remain in this position

30:15.360 --> 30:17.500
for some time while

30:17.500 --> 30:19.100
breathing normally.

30:19.100 --> 30:22.230
While exhaling, slowly bring both your

30:22.230 --> 30:24.550
legs down and place them

30:24.550 --> 30:26.680
on the ground.

30:26.680 --> 30:30.760
This asana establishes balance in the

30:30.760 --> 30:32.520
navel center i.e. Nabhi

30:32.520 --> 30:33.510
Mani Chakra.

30:37.530 --> 30:38.550
Ardha Halasana

30:40.350 --> 30:43.370
In this asana, the body position becomes

30:43.370 --> 30:46.150
like a light half figure of

30:46.150 --> 30:48.710
an Indian ploughing the fields.

30:48.710 --> 30:52.930
That is why it is named Hal Asana.

30:52.930 --> 30:55.715
Lie down on your back.

30:55.715 --> 30:58.800
Place both hands beside the thighs and

30:58.800 --> 31:01.730
rest the palms on the ground.

31:01.730 --> 31:04.740
Slowly raise your legs without

31:04.740 --> 31:07.390
bending your knees.

31:07.390 --> 31:09.700
First of all, raise your legs

31:09.700 --> 31:11.510
up to 30 degrees.

31:11.510 --> 31:15.000
After that make an angle of 60 degrees.

31:15.000 --> 31:18.060
Now slowly bring the legs to

31:18.060 --> 31:20.290
a 90 degree angle position.

31:20.290 --> 31:22.780
This is the complete position of

31:22.780 --> 31:23.730
Ardha Halasana.

31:23.730 --> 31:26.390
In this position the body position should

31:26.390 --> 31:28.340
be straight from the buttocks to

31:28.340 --> 31:28.940
the shoulders.

31:31.400 --> 31:33.600
Slowly bring your feet back

31:33.600 --> 31:35.570
to the ground.

31:35.570 --> 31:38.575
Keep in mind that while returning, the

31:38.575 --> 31:41.170
head should not rise above the ground.

31:41.170 --> 31:44.020
This asana is very beneficial for

31:44.020 --> 31:45.630
people suffering from deep

31:45.630 --> 31:46.680
stress.

31:46.680 --> 31:49.010
But they should do

31:49.010 --> 31:51.425
this asana with great caution.

31:51.425 --> 31:53.900
People suffering from lower back

31:53.900 --> 31:56.190
pain should not do

31:56.190 --> 31:58.180
this asana with both

31:58.180 --> 31:58.840
legs.

32:02.600 --> 32:03.747
Pawan Mukta Asana:

32:03.748 --> 32:05.410
Bend both knees

32:05.410 --> 32:07.090
and bring the thighs

32:07.090 --> 32:08.520
close to the chest.

32:08.520 --> 32:11.010
Clasp your fingers together and hold

32:11.010 --> 32:12.550
your calves firmly

32:12.550 --> 32:14.300
below the knees.

32:14.300 --> 32:17.250
Raise your head and shoulders and try

32:17.250 --> 32:19.400
to touch your knees slightly.

32:19.400 --> 32:21.260
This is a Pawan Mukta Asana.

32:24.320 --> 32:26.120
It relieves constipation, relieves

32:26.120 --> 32:28.890
abdominal gas and heals

32:28.890 --> 32:31.700
the back muscles

32:31.700 --> 32:33.200
and spinal nerves.

32:35.250 --> 32:36.920
Bring your head back.

32:36.920 --> 32:37.970
Exhale.

32:40.410 --> 32:42.130
Stretch your legs straight and

32:46.570 --> 32:47.190
relax.

32:48.790 --> 32:50.720
Do not practice this exercise

32:50.720 --> 32:53.060
in case of back

32:53.060 --> 32:54.730
injuries, hernia, sciatica and pregnancy.

33:00.300 --> 33:00.820
Shava Asana

33:02.720 --> 33:04.500
Shava means dead body.

33:06.300 --> 33:08.200
This asana is done

33:08.200 --> 33:09.200
for complete relaxation.

33:11.000 --> 33:12.930
Lie comfortably on your back

33:12.930 --> 33:15.795
with your arms and legs extended.

33:15.795 --> 33:17.810
Keep your palms facing upwards

33:19.770 --> 33:20.630
and close your eyes.

33:22.610 --> 33:24.520
Give rest to the entire

33:24.520 --> 33:25.270
body with awareness.

33:27.810 --> 33:29.450
Become familiar with natural breathing.

33:31.790 --> 33:33.850
Let it be rhythmic and slow.

33:36.750 --> 33:38.680
Remain in this position until

33:38.680 --> 33:40.090
you feel refreshed

33:40.090 --> 33:41.550
and relaxed.

33:41.550 --> 33:44.210
This asana relieves all types

33:44.210 --> 33:45.700
of stress and

33:45.700 --> 33:48.450
relaxes both the body

33:48.450 --> 33:49.330
and mind.

33:50.950 --> 33:53.040
It is very helpful in managing

33:53.040 --> 33:54.510
stress and its consequences.

34:28.489 --> 34:29.370
Kapalabhati

34:33.230 --> 34:35.580
It stimulates the respiratory centers in the

34:35.580 --> 34:37.760
front part of the brain.

34:37.760 --> 34:39.690
Sit in any meditation

34:39.690 --> 34:40.969
posture, close your

34:40.969 --> 34:43.469
eyes and relax

34:43.469 --> 34:44.670
your entire body.

34:46.380 --> 34:47.960
Take a deep breath in.

34:47.960 --> 34:49.409
Expand your

34:49.409 --> 34:51.820
chest and exhale with a forceful

34:51.820 --> 34:54.310
contraction of the muscles there.

34:54.310 --> 34:56.969
Continue to breathe in calmly

34:56.969 --> 34:58.590
and out

34:58.590 --> 34:59.240
actively.

35:29.680 --> 35:31.440
Then take a deep breath.

35:31.440 --> 35:33.310
Take it out slowly

35:33.310 --> 35:34.340
and relax.

35:35.980 --> 35:38.300
Do this process 30 times.

35:38.300 --> 35:41.500
This is one cycle of Kapalabhati.

35:41.500 --> 35:43.800
A deep breath should be taken at

35:43.800 --> 35:46.040
the end of each cycle.

35:46.040 --> 35:48.160
Now do two more rounds.

36:20.770 --> 36:22.860
Kapalabhati cleans the

36:22.860 --> 36:24.100
front airways.

36:24.100 --> 36:26.460
This helps in diagnosing cough

36:26.460 --> 36:28.340
related problems.

36:28.340 --> 36:30.820
It is helpful in

36:30.820 --> 36:32.010
the

36:32.010 --> 36:34.880
treatment of cold, rhinitis, sinusitis,

36:34.880 --> 36:36.270
asthma and respiratory diseases.

36:45.430 --> 36:46.610
Please be careful about

36:46.610 --> 36:48.480
heart problems, high

36:48.480 --> 36:50.820
blood pressure, dizziness, migraine,

36:50.820 --> 36:52.690
stroke, hernia

36:52.690 --> 36:54.540
and gastric problems.

36:54.540 --> 36:56.950
Do not practice this if you have an ulcer.

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Pranayama

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Nadi,

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Shodhan or Anulom Vilom Pranayama.

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Breathing is

37:09.290 --> 37:11.610
to be done through the left

37:11.610 --> 37:12.990
and right nostrils respectively.

37:12.990 --> 37:15.535
Sit in a meditative posture.

37:15.535 --> 37:17.970
Keep the spine straight.

37:17.970 --> 37:21.160
Keep your head high and eyes closed.

37:21.160 --> 37:23.790
Bring your body to a relaxed state by

37:23.790 --> 37:25.220
taking a few deep breaths.

37:28.680 --> 37:30.160
Left palm to left.

37:30.160 --> 37:32.500
Place the right hand in Gyan Mudra on the knee

37:32.500 --> 37:34.700
and the right hand should

37:34.700 --> 37:35.500
be in Nasagrah Mudra.

37:37.050 --> 37:38.850
Place the right thumb on

37:38.850 --> 37:40.030
the right nostril.

37:40.030 --> 37:41.380
Breathe in through

37:41.380 --> 37:43.140
the left nostril.

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Then turn it off.

37:47.670 --> 37:48.900
Exhale through the

37:48.900 --> 37:50.010
right nostril.

37:51.550 --> 37:53.640
Next time, inhale through

37:53.640 --> 37:54.750
the right nostril.

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Close the right nostril and

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exhale through the

38:00.970 --> 38:02.070
left nostril.

38:06.530 --> 38:09.010
This is one cycle of Nadi

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Shodhana or Anulom Vilom Pranayama.

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Complete 5 more rounds, for

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those who are new

38:21.040 --> 38:22.545
to Anulom Vilom Pranayam,

38:22.545 --> 38:24.450
the time taken

38:24.450 --> 38:26.210
for inhaling and exhaling

38:26.210 --> 38:28.120
should be equal.

38:28.120 --> 38:30.960
Gradually their time ratio should

38:30.960 --> 38:33.560
be increased to 1:2.

38:33.560 --> 38:34.750
Breathing should

38:34.750 --> 38:37.210
be slow, steady and controlled.

38:37.210 --> 38:39.530
The purpose of this pranayama is

38:39.530 --> 38:40.810
to purify all the

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major channels of energy.

38:41.970 --> 38:44.660
It nourishes the entire body.

38:44.660 --> 38:47.280
It calms the mind and

38:47.280 --> 38:48.530
helps in

38:48.530 --> 38:49.890
increasing concentration.

38:49.890 --> 38:52.420
It increases vitality

38:52.420 --> 38:54.650
and reduces stress

38:54.650 --> 38:56.130
and anxiety levels.

38:56.130 --> 38:57.910
It also cures phlegm

38:57.910 --> 38:58.950
related disorders.

39:06.360 --> 39:08.133
Sheetali Pranayama

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Sheet means cold.

39:10.750 --> 39:13.580
This pranayama calms the mind

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of the practitioner and removes anxiety

39:16.460 --> 39:17.970
from the mind.

39:17.970 --> 39:20.170
Sheetali Pranayam, as per its

39:20.170 --> 39:23.230
name, provides peace to the body

39:23.230 --> 39:24.580
and mind.

39:24.580 --> 39:28.400
Sit in Padmasana or

39:28.400 --> 39:30.310
any comfortable posture.

39:30.310 --> 39:33.280
Place your hands on your knees

39:33.280 --> 39:35.270
in Anjali Mudra

39:35.270 --> 39:37.560
or Gyan Mudra position.

39:37.560 --> 39:40.700
Bend the edges of the jeep

39:40.700 --> 39:42.840
to make it tube shaped.

39:42.840 --> 39:46.130
While breathing through this tube-like jeep,

39:46.130 --> 39:49.640
fill your lungs with as much

39:49.640 --> 39:52.620
air as possible, close your mouth

39:52.620 --> 39:55.100
and exhale slowly through

39:55.100 --> 39:56.970
both the nostrils.

39:58.650 --> 40:00.460
Sheetali Pranayama purifies

40:00.460 --> 40:02.250
the blood.

40:02.250 --> 40:04.500
It provides coolness to

40:04.500 --> 40:06.010
the body.

40:06.010 --> 40:08.430
It is especially beneficial

40:08.430 --> 40:11.540
for people with high blood pressure.

40:11.540 --> 40:16.010
It quenches hunger and thirst.

40:16.010 --> 40:19.080
Removes the indigestion and other disorders

40:19.080 --> 40:21.040
caused by phlegm

40:21.040 --> 40:22.859
and bile.

40:22.860 --> 40:25.370
It is beneficial for skin

40:25.370 --> 40:27.390
and eyes.

40:27.390 --> 40:28.670
Patients

40:28.670 --> 40:32.640
suffering from cold, phlegm or

40:32.641 --> 40:35.170
tonsillitis should not do

40:35.170 --> 40:36.240
this pranayam.

40:50.720 --> 40:51.780
Bhramari Pranayama

40:58.190 --> 40:59.770
Bhrama means bumble bee.

41:01.350 --> 41:03.240
The sound produced while

41:03.240 --> 41:04.940
exhaling in this pranayama

41:04.940 --> 41:06.960
resembles the buzzing of

41:06.960 --> 41:07.690
a bee.

41:09.630 --> 41:10.900
Also take deep breaths

41:10.900 --> 41:12.915
through both nostrils.

41:12.915 --> 41:15.960
Exhale in a controlled, deep and steady

41:15.960 --> 41:17.750
way with a dhoni like buzzing

41:17.750 --> 41:19.580
sound of a bumble bee.

41:28.380 --> 41:29.670
This is one cycle

41:29.670 --> 41:30.950
of Bhramari Pranayama, repeat

41:30.950 --> 41:32.380
two more times.

41:43.610 --> 41:45.870
This is a good medicine for insomnia.

41:45.870 --> 41:48.380
It has been found to be

41:48.380 --> 41:50.350
very effective in relieving stress related disorders.

42:05.900 --> 42:07.290
Now do Brahmani in

42:07.290 --> 42:08.000
Shanmukhi Mudra and

42:11.580 --> 42:13.150
close your ears

42:13.150 --> 42:14.250
with your thumbs.

42:14.250 --> 42:16.820
Now place your index finger on

42:16.820 --> 42:19.330
your eye, middle finger on your

42:19.330 --> 42:21.220
nostrils and ring and

42:21.220 --> 42:23.240
little fingers on your lips.

42:23.240 --> 42:25.600
Open your nose and

42:25.600 --> 42:27.805
inhale through both nostrils.

42:27.805 --> 42:30.430
Exhale slowly at a controlled pace, making

42:30.430 --> 42:31.960
a buzzing sound like that

42:31.960 --> 42:33.140
of a bee.

42:47.360 --> 42:49.580
This is a pranayama to prepare

42:49.580 --> 42:50.840
for the beginning of

42:50.840 --> 42:51.720
concentration and meditation.

42:54.100 --> 42:54.460
Meditation

42:56.740 --> 42:59.140
Come, let's get ready for meditation now.

43:01.720 --> 43:03.360
Meditation is a process

43:03.360 --> 43:04.180
of continuous contemplation.

43:10.280 --> 43:12.160
Sit in any meditation posture and keep

43:16.530 --> 43:18.780
your spine straight in

43:18.780 --> 43:20.490
a comfortable position.

43:20.490 --> 43:22.360
Assume the knowledge posture.

43:22.360 --> 43:24.090
Place your palms facing

43:24.090 --> 43:26.100
upwards on your thighs.

43:26.100 --> 43:28.590
The back and shoulders should

43:28.590 --> 43:30.410
be loose and relaxed.

43:30.410 --> 43:33.170
Close your eyes and sit

43:33.170 --> 43:35.210
with your face slightly raised.

43:37.610 --> 43:39.010
You don't need

43:39.010 --> 43:40.300
to concentrate.

43:40.300 --> 43:43.130
But just focus lightly between your

43:43.130 --> 43:45.260
eyebrows and be aware

43:45.260 --> 43:46.430
of your breathing.

43:48.130 --> 43:49.930
Meditation keeps the mind

43:49.930 --> 43:51.330
calm and happy.

43:53.290 --> 43:54.850
It increases concentration,

43:54.850 --> 43:57.220
memory, clarity of thoughts

43:57.220 --> 43:58.300
and will power.

44:00.460 --> 44:02.880
It gives proper rest to the entire

44:02.880 --> 44:04.920
body and mind and makes

44:04.920 --> 44:06.460
it alert again.

44:06.460 --> 44:08.510
It helps in awakening

44:08.510 --> 44:09.870
positive feelings.

44:09.870 --> 44:12.150
Meditation moves us

44:12.150 --> 44:13.540
towards self-realization.

44:16.620 --> 44:18.120
Remain in a meditative state.

49:43.910 --> 49:45.880
I resolve to make myself

49:46.800 --> 49:49.420
a healthy, peaceful, joyful

49:49.420 --> 49:51.460
and loving human being.

49:51.460 --> 49:53.740
Through every action of mine, I

49:53.740 --> 49:55.920
will try to create

49:55.920 --> 49:58.260
an environment of happiness, prosperity,

49:58.260 --> 50:00.760
peace and love around me.

50:00.760 --> 50:04.100
I will make every

50:04.100 --> 50:07.880
effort to embrace the entire

50:07.880 --> 50:09.430
world within myself,

50:09.430 --> 50:10.060
living

50:10.060 --> 50:13.350
a worthy and prudent life instead of

50:13.350 --> 50:15.430
an ego-centric life, with a sense

50:15.430 --> 50:17.950
of universal brotherhood and unity.

50:17.950 --> 50:20.280
I will behave and

50:20.280 --> 50:21.170
conduct

50:21.170 --> 50:23.200
myself with gratitude towards everyone,

50:23.200 --> 50:25.290
having complete faith in

50:25.290 --> 50:28.630
the principle of existence, Vasudeva

50:28.630 --> 50:30.595
Kutum Bakam Am.

50:30.595 --> 50:33.670
I pledge to become one

50:33.670 --> 50:36.250
with every person present here.

50:51.339 --> 50:57.172
Sarve Bhavantu Sukhinah

50:57.920 --> 51:04.369
Sarve Santu Niramayaah.

51:05.880 --> 51:10.620
Sarve Bhadrani Pashyantu

51:13.230 --> 51:20.539
Ma Kashchidduhkhabhagbhavet.

51:21.200 --> 51:28.529
Ma Kashchidduhkhabhagbhavet.

51:30.019 --> 51:32.058
Om

51:32.058 --> 51:33.908
shanti

51:33.908 --> 51:37.528
shanti

51:37.528 --> 51:42.437
shanti.