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Yoga
For a Healthy LifeStyle
For a Healthy Life we have spend atleast 25 minutes of your time can help you live a better and healthier life,
refreshing body, mind and soul. Divide your time
- 10 minutes for Asanas
- 05 minutes for Pranayama
- 10 minutes for Concentration
Asanas
For those who are aware and have done exercises before should follow this itinerary
- Suryanamaskar- 3 rounds
- Vajrasana
- Shashankasana
- Ardha Matsyendrasana
- Paschimottasana
- Shavasana
Others should follow the series of exercises called
Pawanamuktasana. These are very simple and even people around 80-90 years of age
can do it.
Pranayama
Nadi Shodhana Pranayama- 5 to 10 rounds OR Ujjayi Pranayama 5
minutes.
When to practice:
The best time
to practice Pranayama is early in the morning when both the body and mind are
fresh. It is always good to maintain the regularity of time and place of
practice. Practicing under direct sunlight must be avoided as this may over heat
the body. It is advisable to select a ventilated place that is quiet, clean and
pleasant. Pranayama must be practiced after the asanas and before the meditation
practice. Clothes worn for practice must be loose and comfortable woven with
natural fabrics.
NOTE:
It is very important to note that in any case strain must be avoided while doing pranayama.
Do not increase your capacity too fast and breath retention should only be practiced for as long as
comfortable. Those practicing the first time may experience various symptoms.
The process of purification and expulsions of toxins cause these symptoms.
Sensations like itching, heat or cold and feelings of heaviness or lightness may
occur. If these feelings continue for a long time consult a yoga teacher.
Do not practice pranayama during any kind of illness.
It is very strictly advisable for pranayama practitioners to avoid smoking.
Concentration
Sit in Padmasana or crossed-legged and keep your head and back straight Keep
eyes closed.
Start with chanting OM aloud - 3 times.
Depending on your personality, base your
concentration.
If you are a Satvic practice concentration in the mid-eyebrow center trying to visualize a small flame or a
symbol of your choice.
If you are a Rajsic mentally repeat the Mantra or say " OM ". Don’t suppress follow or create thoughts.
Witness the whole thought process as an observer and at the same time go
on repeating your mantra.
If you are a Tamastic loudly repeat mantra or chant " OM ". Do kirtan. End with
chanting " OM " aloud three times.
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