Yoga and Exercise

Working for Health

I have developed a set of exercises which is a combination of yoga, exercises, Pranayam ( breathing techniques) , OM chanting, meditation ... Takes around 1 to 1.5 hours but leaves me feeling absolutely at peace with myself and the world. The yoga nidra ( sleep) I get at the finish of all my routines the bliss cannot be described in words only can be felt - deep deep peaceful sleep. The entire day I feel light hearted and fresh.

I follow this order

Sitting position :
1. Kapalbati pranayam and Anulom-vilom :
Kapalbati : breathing exercise. Pull in stomach muscles and forcefully exhale giving a short quick push.
AnulomVilom : Close right nostril with left hand ring finger ( next to little finger) and deeply breath-in thro left nostril. Now close left nostril with right hand thumb and breathe out completely. Repeat this alternately breathing in thro each nostril. Well Sound s complicated but it isn't so.

Both these breathing exercises are excellent for body repair, maintenance and do loads of good work for you.

I do 20 times each exercise alternated 3 times - total of 60 kapalbati and 60 anulom-vilom. the latter is tough so sometimes i do less

All following exercises can be combined with inhale-exhale rhythm. If there is any pain, do not do that exercise.

Sitting position:
2. Swing body like a pendulum - 10 to 20 times. Rotate body ( like mad !! ) 5 to 10 times in each direction.
3. Butterfly : Fold legs, draw your feet close to your body together , hold feet with both hands and move legs like a butterfly 20 times twice
4. Grinding stone : pretend you are grinding manually in a grinding stone 10 times in each direction
5. Stretch legs- rotate feet 10 times each direction
6. Stretch hands. Clinch fist. Rotate fist in each direction 20 times.
7. Cat asana : Rest on knees, with hands supporting body. you look like an animal. Now pull in and stretch body like a cat 5 times

Standing position
For mobility of knees:
8. Place palm on each knee. Rotate knees 5 to 10 times in each direction

Energizing warming up:
9. spot walking - normal
10. spot walking : raise thigh as high as possible - 20 to 50 times
11. spot running and hands oscillating up and down (flying like a bird) - go round and round - 5 times each direction
12. Bird swooning in each direction - 5 times

Slim waist:
13. swing arms at body level and swing body upto waist . Feet firm on ground 10 times each direction
14. swing arms and body up to waist . Feet firm on ground 10 times each direction
15. Hands on waist. Swing body in each direction. Feet firmly on ground. 10 times in each direction

Shapely arms and shoulder:
16. Freely rotate hand from shoulder 10 times in each direction
17. Fold hands thumb touching each shoulder . Rotate folded arms 10 times in each direction

Upperbody toning:
18. Stretch legs as wide as possible. Bend and touch toes with hand. Now swing arms and head up alternately touching toes with hands - left toe with right hand and vice versa 20 to 50 times. Knees must not bend.
19. Slowly raise legs toe touching the floor, hands above the head, each palm touching the other like Namaste pose - Stretch as much as possible standing on toes. Repeat 3 to 5 times
20. Stand with feet close together. Slowly raise arms above head, swing as much backwards as possible, body like an arch. Palms and face facing cieling. Slowly bring arms and face down, touch feet, face bent inward as much as possible. Repeat 10 to 20 times

I do the following exercises lying flat on ground:
Relaxing:
21. Shavasana : stretch arms and legs in as relaxed position as wide as you want and loosen body- relax . lie like a dead person ( ????? ha ha ha)
22. Lie normally. Take a deep breadth and chant OM 3 to 5 times with mouth closed. OM chanting improves breathing and blood circulation by causing vibrations in blood flow.

To shape up thigh area and get shapely legs:
23. Slowly raise one leg and bring it perpendicular to your body. Bring it sown to normal position . Repeat 5 to 10 times. Repeat with the other leg.
24. Freely rotate each leg drawing a big circle in air. Repeat 5 times in each direction and with each leg - total 20 circles
Move both the knees to one side. arms stretched. face turned in the opposite direction. Try to look at the hands ( try ... ) . Gives a nice stretched out feel

Flat stomach:
25. Lie flat. Raise only the stomach region . Hold it in air as long as possible ( ha ha ha) Repeat 3 to 5 times.
26. Raise feet slowly and admire them by looking at them, lying down
27. With legs folded as close to body as possible and clutching them with hands roll on your sides Repeat 10 to 20 times . Good for shaping bottoms
28. Stretch body , legs , hands as much as possible with hands above head clasped together like Namaste pose.
29. Stretch body. Hands above clasped together. Roll on your stomach ( This is called angapradikshinam - it is done by devotees in temples on hard rough stone flooring as a mark of total surrender to almighty) . Sure to cure any ailment. Since I am doing it in my room, I roll in one direction then the other 5 to 10 times.
30. Raise upper body hands and legs together. Stretch hands parallel to body Look at your feet.
31. sarvangasan: Slowly raise both legs perpendicular to your body . Hold them with your hands. Raise your head and upper body as much as possible. Only back is touching the floor. 5 to 10 times.
32. Cycle in air with legs and hands. Move your head left and right and laugh ( look like a tossing mad woman)

Ah that feels good

Following exercise to be done by turning body to your right side (lie straight) , raise body with right hand supporting head:
33. Relax. Look at your feet. Do not make any movement.
34. Raise left leg as much as possible and bring it down Repeat 3 to 5 times.
35. Free rotate left leg 3 to 5 times.
36. Raise both feet . Admire them.
37. Fold left leg at knee. Raise right leg. Look at the feet on right leg. ( sound a bit tricky? )
38. Lie flat on stomach. fold left leg and touch left knee. place right ear to ground ( try otherwise rest ear on with folded hands) . Deep breathe Chant "OM" 3 to 5 times with mouth closed.

Now lie flat on your stomach for the following exercises:
39. Chin touching ground ( may rest chin on folded hands) Deep breadth Chant "OM" 3 to 5 times. Mouth Closed
40. Fold both legs at knee and bring them to touch your body , then bring down to touch ground Repeat 5 to 10 times
41. Repeat the above exercise but one leg at a time . swing alternate legs at the knee
42. Free rotate legs ( try... )
43. Slowly raise your head and support face in the cup of your palms. Feet folded at the knee. Legs in air. Pop eyes, tongue out. Roar like a lion
44. Repeat 40, 41 Feels great , Stomach stretched
45. Swim on your stomach 20 to 50 times. Body should only rest on your stomach.
46. Lie flat. Slowly raise body, legs. hands stretched out. Body supported by the stomach only. With palm supporting the body at the side, raise the body off the ground and look up as much as possible. Body supported only by knee to feet touching the ground and palm . Bring down body slowly again on your stomach arms stretched out. Tough exercise but feel great. Repeat 5 to 10 times
47. Right leg folded at the knee, feet touching the other knee. Left ear touching the floor ( or folded hands) Deep breadth. Chant OM 3 to 5 times mouth closed.

Following exercise to be done by turning body to your left side (lie straight, feet stretched out) , raise body left hand supporting head:

48 to 53: Repeat 33 to 38 lying on your left side


Now I slowly get up and sit straight with folded legs. Takes around 45 min. to 1 hour. I feel absolutely in control of my body and do more pranayam (breathing exercises) and 7 Chakra meditation . All that in my next blog.

Putting this down in my blog made me realize how many different exercises I have developed for my body. I have missed putting down few more here...

Also I realized it is difficult to describe in words. Hope one day I can upload photos or a nice video.