YOGA {Art of Life}

What is yoga?The answer is very wide,it is both mental and physical.Yoga means '' yuj'' that means to join. Yoga is a process to control and develop the mind and body to attain good health,balance of mind and self-realization.
We hear the word "YOGA" from everyone, but unfortunately most of us do not really know What is Yoga? Merely performing yogic exercises [ASANA] does not constitute YOGA.It is only one side of Yoga,Which is related to physical concept.It should be clearly understood that Yoga is a real source to lead a well knit life.The main theme of Yoga is to achieve self-realisation and attaing control over the mind.After following a systematic way of life, discipline and principles, one can attain self-realisation and control over his mind.
Man has lost his decision making power and control over his mind and body which provides discipline and systematic pattern to life.

IMPORTANCE OF YOGA

1.IMPROVES CARDIO-VASCULAR SYSTEM.

2.CONTROL OF SENSE ORGANS.

3.DEVELOPS CONCENTRATION.

4.REMOVE ORTHO-PROBLEMS.

5.IMPROVES HEALTH AND HYGIENE.

6.CURES MANY DISEASES.

7.GOOD POSTURE.

8.PROPER FUNCTION OF DIGESTIVE SYSTEM.

SUKH ASANA

PROCESS - SUKHA refers to comfort.Sit comfortably cross legged.The back and head should be straight.Keep your hands in gayan mudra.
BENEFITS - It's a meditative pose.
Gives relief from pains in the region of thighs and knees.

PADAM ASANA

PROCESS - Sit straight.Then place the left foot on the right thigh and the right foot on left thigh.Remember your back and neck should be straight.Keep your hands on the knees in gayan mudra.
BENEFITS - It is a meditative pose.
Reduce fat in the region of thighs.
It,s very good for nervous system.

VAJRA ASANA

PROCESS - Fold both the legs and place them under the hips.Your back and neck should be straight.Both knees should be joined together.Keep the hands on the knee in veetrag mudra.Stay in this pose for about 2 to 15 minutes after the meals.It's a good for digestive system.
BENEFITS - It is a meditative pose.
Cure all types of digestive disorders.

YOG MUDRA ASANA

PROCESS - Sit in padamasana or vajra asana.Take both the hands backward and hold the left hand with the right hand.Exhale and bend forward.Place the chin on the floor.Stay in this pose for about 10 to 60 seconds.Inhale and slowly come back.
BENEFITS - Cure gastric problem.
It cure constipation.
Good for diabetes.

MANDUK ASANA

PROCESS - Sit in vajra asana.Close the fists of the both hands.Pressing the navel with both the fists exhale and bend your self forward.Look straight.Stay in this pose for about 10 to 60 seconds.Inhale and slowly come back.
BENEFITS - Cure digestive diseases.
It cure diabetes.

GAUMUKH ASANA

PROCESS - Sit in dandasana and fold the left leg and place the ankle near the left hip.Then fold the right leg and place it above the left leg.Remember,both the knees should touch each other.After that,lift the right hand and bend it back and take the left hand to the back and hold the right hand.Your back and neck should be straight.Take deep breathe.Stay in this pose for about 10 to 60 seconds.Repeat this pose with the other side.
BENEFITS - It cures kidney problems.
Good for high blood pressure.
It also cure gout and arthritis.

JANU SHRISH ASANA [KNEEHEAD POSE]

PROCESS - Sit in the ground and legs should be straight.First,bend the left leg and place it near the thigh of right leg.Exhale,Bend forward and touch the right foot with the hands.After that touch the head with the knee.Stay in this pose for about 10 to 40 seconds.Inhale and slowly come back.Repeat this pose with the other side also.
BENEFITS - Cure prostate gland.
Cure kidneys and liver problems.
Cure all stomach diseases.
Tone up nervous system.
Good for legs,hands and joints pain.

PASCHIMOTANASANA

PROCESS - Sit straight with legs extended forward and thighs should remain straight.Inhale deeply and then exhale and slowly bend forward,hold the big toes with hands.Also bend head and trunk downwards till the head touch the knees.Remain in this pose for about 10 to 40 seconds.Inhale and slowly come back.
BENEFITS - Increasing the height.
Cure abdominal diseases.
Helps in better blood circulation.
Cure kidneys,pancreas and liver problems.
Prostate gland,uterus and urinary diseases will be cured.
Cure skin diseases.
Tone up the spine and nervous system.
It removes obesity and extra fat.

GARBHASANA

PROCESS - Sit in lotus pose,take out the hands in between the thighs and the calf and hold the mouth.The weight of the body will be on the hips.
BENEFITS - Cure all digestive problems.
Improve concentration power.

MAYUR ASANA {PEACOCK POSE}

PROCESS - First sit on the knees,After that Join both the hands in the front and turn the fingers towards the back side.Place the elbows on both sides of navel slowly straighten the legs towards back.The whole body weight will be on the elbows.In the completion stage the legs and head will be above the ground at equal level.
BENEFITS - Provides increased supply to the digestive system.
It cures all digestive problems.
Improve concentration.
Good for liver and kidneys.

PADAM MAYUR ASANA [LOTUS PEACOCK POSE]

PROCESS - Start with padam asana.Then continue the process of mayur asana.Since it is a difficult pose so sick people and pregnant lady are advised not to practise it.
BENEFITS - Increase digestive power.
Cure constipation problem.
Gives strength to the forearms, thighs and legs.

KUKKUT ASANA {cock pose}

PROCESS - Sit in lotus pose that is padam asana.Drop the hands between the space of the thighs and calf near the knees.Press the palms on the ground and gradually raise the body above the ground with the balance of palms.The hands should be straight.Stay in this position for about 10 to 60 seconds.Repeat this pose for 1 to 4 times.
BENEFITS - CURE STOMACH PROBLEMS.
GIVES STRENGTH TO THE HANDS AND SHOULDERS.
USEFUL FOR BACK PROBLEMS.

BAKASANA {THE CRANE POSE}

PROCESS - Stand straight,join the legs together.Place the palms on the ground and bend the trunk.The shoulders should touch the knees.Raise the legs above slowly and keep the hands straight.Stay in this position for about 10 to 60 seconds.Repeat this pose for 1 to 4 times.
BENEFITS - GIVES STRENGTH TO THE SHOULDERS.
IMPROVER CONCENTRATION POWER.

TADASANA

PROCESS - Stand straight and keep both feet together.Raise your hands upward.Inhale and lift your heels slowly.Stay in this pose for about 10 to 60 seconds with normal breathing.Exhale and slowly come back.Repeat this pose for 2 to 5 times.
BENEFITS - CONTROL YOUR MUSCULAR SYSTEM.
IMPROVE CONCENTRATION.
GOOD FOR YOUR NERVOUS SYSTEM.
GIVE GOOD SHAPE OF YOUR BODY.

ARDH KATI CHAKRA ASANA

PROCESS - Stand straight and raise your right hand upward.The right ear will touch with the right arm.Exhale and bend your body towards the left side.Stay in this position for about 10 to 60 seconds.Inhale and slowly co0me back.Repeat the same pose by bending on the other side.
BENEFITS - CURE LIVER PROBLEMS.
PROVIDE GOOD SHAPE TO THE BODY.
REDUCE THE EXTRA FAT FROM THE BODY.
TONE UP THE LEGS AND HANDS MUSCLES.

GARUD ASANA {THE EAGLE POSE}

PROCESS - Stand straight, Place right leg forward on the left foot and it behind the left leg, bend the left knee.Stretch both the hand forward, bend the elbow and raise the arms to the level of nose.Stay in this position for about 10 to 60 seconds.Slowly come back and repeat this pose with the left side.
BENEFITS - IMPROVE CONCENTRATION.
RELIEVES THE ANKLES AND SHOULDERS PAIN.
TONE UP THE CALF MUSCLES.

PARSHAVKON ASANA

PROCESS - Stand straight,spread the legs as much as you can on both sides and also raise the arms on both sides.Exhale and slowly turn the right foot slightly to the right so that the right leg should be stretched well.After that bend the right leg at the knee so that it should be perpendicular to the ground.Keep the right palm to the floor just on the side of right foot.Stretch the left arm over the left ear.Remember to keep head up and focus the eyes towards the finger tips.Stay in this position for about 10 to 60 seconds.Inhale slowly come back.Repeat this pose to the other side.
BENEFITS - CURE ARTHRITIC PROBLEM.
GIVE GOOD BODY SHAPE.
CURE SHOULDER PAIN.
TO REDUCE FAT.

UTKAT ASANA {CHAIR POSE}

PROCESS - Stand straight,raise your hands straight with 90 degrees angle.First inhale then exhale and bend your knees and lower the trunk.While doing this pose remember your back and neck should be straight.Stay in this position for 10 to 60 seconds.Inhale and come back.Repeat this pose for 2 to 5 times.
BENEFITS - CURE SHOULDER AND KNEE PAIN
TONE UP THE LEGS AND HANDS MUSCLES.

PADHASTASANA

PROCESS - PADA MEANS FOOT AND HAST MEANS HANDS.
Stand straight, raise your hands upwards.First inhale then exhale and bend forward and place the palm on the ground near the feet.Touch the head with the knee.Remember,your legs should be straight.Stay in this position for about 10 to 60 seconds with normal breathing.Inhale and slowly come back.Repeat this pose for 2 to 5 times.
BENEFITS - GOOD EFFECT TO LIVER AND KIDNEY.
CURE DIGESTIVE AND STOMACH PROBLEMS.
GOOD EFFECT TO SPINAL CORD.

ARDH CHAKRA ASANA{HALF WHEEL POSE}

PROCESS - Stand straight, Then raise your hands upward and interlock them.Inhale and bend backward along with your hands.As the legs are coming down behind the head.Hold in this position for 10 to 60 seconds with normal breathing.After that exhale and slowly come back.You can also put your hands on waist.
BENEFITS - NECK AND BACK PAIN WILL BE CURED.
PROVIDES VITALITY AND ENERGY TO THE WHOLE BODY.
TONE UP ABDOMINAL MUSCLES.

NATRAJ ASANA

PROCESS - Natraj is the name of LORD SHIVA,that is the lord of Dance.Stand straight,stretch the right arm forward and keep it parallel to the ground.Bend the left knee towards back side and hold the left toe with the left hand.Then stretch your left leg with the help of left hand backward and keep the balance.Stay in this pose for about 10 to 60 seconds.After that slowly come back in original position.Repeat the pose on the other side.
BENEFITS - TONE UP THE MUSCLES OF THE LEGS AND HANDS.
HELPS TO REDUCE FAT IN THE REGION OF HIPS AND STOMACH
HELPS TO REDUCE BACK PROBLEMS.

UTTANASANA

PROCESS - Stand straight , hold the both hands and slowly raise them behind the head.Then exhale and bend forward as much as you can.Stay in this pose for about 10 to 60 seconds.Inhale and come back.Repeat this pose 2 to 5 times.
BENEFITS - CURE SPINAL PROBLEMS.
GIVES GOOD CONCENTRATION.
CURE STOMACH PROBLEMS.
GIVE A STRONG BACK.

VRIKSHA ASANA [THE TREE POSE]

PROCESS - Stand straight, then lift the right leg and keep it on the left thigh in such a way that the paw and ankle should be near the beginning of the thigh.After that join your hands in namaskar pose.Stay in this pose for 10 to 60 seconds.Repeat this pose from the left leg.
BENEFITS - DEVELOPS THE CONCENTRATION.
BENEFICIAL FOR THE NERVOUS SYSTEM.
TONE UP THE LEGS MUSCLES.

KONASANA

PROCESS - Keeping a distance of one or one and the half foot between the legs.Stand straight.Inhale and touch the left toe with the right hand and bend the left hand up and bend towards right side as much as you can.Remember, the body should bend only from the side.Stay in this pose for 10 to 15 seconds.Similarly change the hand touch the right toe with the left hand.
BENEFITS - TO REDUCE THE FAT FROM THE STOMACH AND WAIST.
GIVES GOOD SHAPE TO THE BODY.
BENEFICIAL FOR KIDNEY AND LUNGS.

TRIKONASANA [TRIANGLE POSE]

PROCESS- Keep the distance of one to one and the half foot between the legs.Stand straight and both the hands should be spread towards the shoulders.First inhale then bringing the right hand from the front and rest it on the right paw on the ground and lift the left hand upwards.Bend the neck towards the right side.Stay in this pose 10 to 40 seconds.Exhaling and come to the original position.Repeat this pose from the other side.
BENEFITS - CURE STOMACH PROBLEMS.
BACK SIDE MUSCLES BECOME HEALTHY.
THE FAT ON THE BODY IS REDUCE.

ARDHHAL ASANA

PROCESS - Lie down on your back.Join your legs and slowly slowly raise your legs upward up to 90 degrees.After that put your hands on the stomach.Stay in this pose for 10 to 60 seconds.Exhale and slowly come down.Repeat this pose for about 2 to 5 times.
BENEFITS -TO REDUCE FAT.
CURE STOMACH PROBLEMS.

CHAKRA ASANA [WHEEL POSE]

PROCESS - Lie down on your back and fold the knees.Remember your ankle should near to the hips.Take both the hands to the back side and bend your hands,this will maintain the balance.After that,inhale and lift the hips and chest upwards.Slowly try to bring the legs and hands near.Stay in this asana as much as you can or 10 to 60 seconds.Then exhale and slowly slowly come down.Repeat this pose for about 2 to 5 times.
BENEFITS -CURE STOMACH AND INTESTINE PROBLEMS.
MAKE SPINAL CORD FLEXIBLE.
CURE RESPIRATORY PROBLEMS.
CURE CERVICAL ANS EYES PROBLEMS.
TONE UP THE MUSCLES OF LEGS AND HANDS.

SUPT VAJRA ASANA

PROCESS - Sit in vajra asana.The knees should be resting on the ground.Inhale, and bend body to the back side and rest the head on the ground.After that, try to rest the neck on the ground.Your back and shoulders also on the floor.Keep the hands straight on the thighs.Stay in this position for about 10 to 60 seconds.Exhale, slowly slowly come back in vajra asana.Repeat this pose 2 to 5 times.
BENEFITS - REDUCE CONSTIPATION
REDUCE FAT
BENEFICIAL FOR KIDNEY
BENEFICIAL FOR LARGE INTESTINE.

BOAT POSE

PROCESS - Lie down on your back.Inhale and first raise the head and shoulders upward and then the legs.Head, shoulders and legs should be lifted at the same level like a boat.Stay in this position for about 10 to 60 seconds,but as much as you can.While exhaling,slowly slowly come down.Repeat this pose for about 2 to 5 times.
BENEFITS - BENEFICIAL FOR STOMACH,INTESTINE AND LIVER.
CURE GASTRIC PROBLEMS.
GOOD POSE FOR REDUCE FAT ON THE STOMACH.

SARVANG ASANA [WHOLE BODY POSE]

PROCESS - Lie down straight on your back.Inhale and raise the legs at 30 degrees upwards,then 45 degrees,after that 60 degrees and then 90 degrees.Then support the back with the hands and raise your back at 120 degrees.Stay in this pose for about 30 to 60 seconds.While come back keep the legs straight and bend backward slightly.Then, remove both the hands from the back and rest them straight on the ground.After that slowly slowly come down.
BENEFITS - CURE THYROID PROBLEM.
REDUCE WEAKNESS AND OBESITY.
CURE ADRENAL GLANDS.
INCREASES THE HEIGHT.
BENEFICIAL FOR SEMEN GLANDS AND PITUITARY GLANDS.

PAVANMUKT ASANA

PROCESS - Lie down on the back and place the right knee on the chest.Interlock both the hands and keep them on the knee.While exhale,touch the chin on the knee.Stay in this position for about 10 to 40 seconds.Inhale, while coming down.Repeat same process with the left leg.
After that place both knees on the chest and repeat same process.
BENEFITS -CURE WIND RELATED STOMACH PROBLEMS.
CURE ACIDITY, GOUT AND BACKACHE.
CURE GYNECOLOGICAL PROBLEMS.
CURE HEART DISEASES.
REDUCE THE FAT ON THE STOMACH.
ALSO CURE SCIATICA PAIN.

SETUBANDH ASANA [BRIDGE POSE]

PROCESS - Lie down on your back, fold the knees.Remember keep the legs near the hips.Hold the ankle with hands.First inhale, then raise your back and hips.Shoulders should rest on the ground.Stay in this position for about 10 to 60 seconds as much as you can.Exhale,while coming down.Repeat this pose 2 to 4 times.
BENEFITS -CURE BACKACHE,CURE SHOMACH PAIN.

MAKAR ASANA [CROCODILE POSE]

PROCESS - Lie down on your stomach.Keep distance on your legs.Place the head or chin on hands.Slowly inhale and exhale.Repeat this process for about 5 to 10 minutes.Relax your whole body.
BENEFITS - RELAX THE BODY, MIND AND SOUL.

BHUJANG ASANA [COBRA POSE]

PROCESS - Lie down on your stomach and join your legs.Place both the hands near both the side of chest.The elbow should be lifted up.Inhale and lift the chest and head upwards.The lower part of the navel should touch the ground.Remain in this position for about 10 to 40 seconds.Repeat this pose 2 to 4 times.
BENEFITS - IT CURE CERVICAL, SPONDALITIS, SLIP DISC AND ALL BACK PROBLEMS.

THE BOW POSE [DHANUR ASANA]

PROCESS - Lie down on your stomach.Fold the legs and hold both legs from the ankle portion with hands.First inhale,lift your knees, thighs upward.After lifting the lower portion,lift the stomach,chest,neck and head.Then the shape of the body will be like the bow.Remain in this position for about 10 to 40 seconds.Exhale and slowly slowly come back.
REPEAT THIS POSE 2 TO 4 TIMES.
BENEFITS - This pose is useful for backache, cervical.
Cure kidney and urinary problems.
Cure menstrual disorders.

SNAKE POSE [SARP ASANA]

PROCESS - Lie down on your stomach, join your legs,take both the hands towards the back side and hold the wrist with each other.Inhale and lift the chest up as much as you can.Remaining in this position for about 10 to 40 seconds.While exhale come back.Repeat this pose 2 to 4 times.
BENEFITS - CURE CERVICAL, BACKACHE AND SPINAL PROBLEMS.

SHALABH ASANA

PROCESS - Lie down on your stomach.Then place both the hands below the thighs.Inhale, lift the right leg up and remain this position for 10 to 40 seconds..Remember, Your both legs should be straight.Exhale and Slowly slowly come back.Again inhale and lift your left leg and remain in this position for 10 to 40 seconds..Exhale and come back.Repeat this pose 2 to 4 times.
BENEFITS - Cure back problems, cure sciatica pain.
AFTER THAT LIFT YOUR BOTH LEGS.REMAIN IN THIS POSITION FOR ABOUT 10 TO 40 SECONDS.

VEEPREET NAUK ASANA [BOAT POSE]

PROCESS - Lie down on your back.Join your leg and your hand.Inhale and lift the body from both sides.The leg, chest, head and hands should be above the ground.Repeat this pose 2 to 4 times.
BENEFITS - Cure gastric problems, Reduce the fat, Cure spine diseases.

BANDHA

1.JALANDHAR BANDHA- Sit in any meditative pose.keep hands on knees.Close the eyes.Let the head bend forward and chin be pressed with chest.Put pressure on hands.Raise both shoulders at a time, to keep hands in straight and till position.This is the last stage.Try to stop the breathe as your capacity.Let the shoulders be left lightly.Turn hands and raise head upside.Draw off the air after it.
Limitations - Person suffering from high blood pressure or heart problems should do exercises with the guide lines of expert yoga instructor.
BENEFITS - MENTAL TENSION, WORRIES AND WRATH ARE CONTROLLED.

2.UDDIYANBANDHA - Sit in any meditative pose.First inhale while exhale contracting the abdominal muscles as your capacity.
BENEFITS - CURE ALL ABDOMINAL PROBLEMS.

3.MULBANDH - Sit in any meditative pose.close your eyes.Take deep breath, after that hold the breath and contracting anus muscles.Then relax anus muscles and exhale breath.
BENEFITS - CURE ALL REPRODUCTIVE PROBLEMS.

SHATKARMA

NETI,DHOUTI,BASTI,TRATAK,NOULI AND KAPALBHATI

NETI

NETI - TAKING DIFFERENT TYPES OF FLUIDS THROUGH NOSE IS CALLED NETI.
TYPES OF NETI - 1. JAL NETI, 2. SUTRA NETI, 3. GHRIT NETI, 4. DUGDH NETI ie WATER, THREAD, GHEE AND MILK RESPECTIVELY.
1. JAL NETI - 10 Gms of rock salt to be added in one liter of lukewarm water and pour into Neti container.It should be done in the early morning.In case of a particular disease, it can be done twice a day.Put pipe of container in right nostril and left nostril be kept slightly below.Open the mouth and breath through mouth.The water will come out from the left nostril on its own.Repeat the process vice versa.If there is no phlegm, neti can be done without salt in cold water.Those having cough and cold should do it with lukewarm salted water only.Neti cures cold and running nose but some people catch cold by doing neti.Kapalbhati should also be done after neti.So that the water stuck up in pipes comes out and the person doesn't catch cold.

2. SUTRA NETI - It is done with thread made of cotton.The thread should be put into water before putting it in the nose.After soaking in the water it should be slightly bent at the corners, so that, it should enter the nose.Now, put the thread in the left nostril slowly.When it comes into the mouth, take it and out with the help of hands.
N.B. - Sutra neti creates light pain in the nose and in throat, therefore after it Ghrit neti should be done.

3. GHRIT NETI - Lie down on the bed and keep the bed towards backside.Pure 5 to 6 drops of pure lukewarm ghee in the nostril.Oil neti is also done in the same way.

4. DUGDH NETI - Drinking milk from the nostrils is called Dugdh neti.After practicing jal neti perfectly, dughd neti should be done.In dughd neti, the milk is slowly swallowed inside, whereas in jal neti water comes out from the nostril.

ADVANTAGES - It purifies the forehead, increase the eye side and cures all types of throat diseases.Sinus in early stages can be cured with neti.Some people have very sensitive tissues and get afflicted by external atmosphere, Which is called allergy. Neti reduce the sensitivity of phlegmatic tissue and cures all the problems.

DHOUTI

DHOUTI is done to cleaning stomach.Dhouti means to wash.It is done in the following ways 1.vaman dhouti, 2.kunjar, 3.vastra dhouti.
VAMAN DHOUTI - This should be done after getting free from morning activities.prepare 1 to 2 Lt. of lukewarm water with salt.Drink as much as possible.Bend the degrees forward and put two middle fingers in the throat.This will cause vomiting and the whole water will come out.The legs should be kept close to each other while doing this action.
ADVANTAGES - PERSON HAVING PHLEGM DISEASE, RESPIRATORY PROBLEM SHOULD DO THIS ACTION.THIS ACTION SHOULD BE DONE ONCE IN A WEEK.

KUNJAR - The only difference between vaman dhouti and kunjar is that in vaman dhouti, the water comes out in the gaps.Whereas in kunjar the whole water comes at a time.Kunjar means elephant.As an elephant fills the water in its trunk and throws it all at a time like a fountain.In this action, some slight pressure be put on the abdomen with the left hand.



VASTRA DHOUTI - Take a muslin cloth 22 feet in length and width equate to 4 fingers.Fold it in circle and leave it in a vessel container boiled water for to 4 to 5 minutes.Sit on your feet and keep the edge of cloth on front portion on tongue.Now slowly swallow the cloth with the saliva as we take food.In the middle take little water.If vomiting comes, close your mouth.In starting 3 to 4 feet of cloth will be swallowed but with regular practice you will able to swallow whole cloth.After swallowing the cloth, stand up and do uddiyan bandh and nauli.After nauli, sit downward take out the cloth.If cloth gets stuck in between then swallow a little and then take it out.
INSTRUCTIONS - WHILE SWALLOWING, CLOTH SHOULD BE PRESSED WITH TEETH.
ONE FOOT CLOTH SHOULD BE LEFT OUTSIDE.
AFTER SWALLOWING, TAKE IT OUT AFTER 20 MINUTES OTHERWISE THE LAST EDGE OF CLOTH CAN REACH THE ABDOMEN AND GET IT DIGESTED, WHICH CAN BE HARMFUL.
PERSON SUFFERING FROM ULCER SHOULD NOT BE DONE THIS ACTION.

ADVANTAGES - BENEFICIAL FOR PHLEGM PATIENTS.

SHANKH PRAKSHALAN OR PURIFICATION OF INTESTINE

The intestine just like a conch shell.Purification of conch shell or intestine is called shankh purification.It really rejuvenates the person.This is useful for curing serious in digestive problems.This is beneficial for curing stomach problems, piles, high blood pressure, obesity and diabetes.Our stomach contains about 32 feet long intestine.It is never cleaned.The result is that light dirt layer accumulates on its walls.Due to this, the excretion and secretion of juices does not take place properly.Which results in dysentery indigestion, acidic and other diseases.


our body is like an instrument.As we do overhauling of the musical instrument, scooter, cars etc;so that these machines function properly.In the same way we should also do servicing of our body.So that, it remains healthy and strong.

Prior process - Asana should start one week before the day on which the process of purification of the intestine practice begins.On the day before, light meals should be taken at 8 pm.In evening take 50 to 100 gms of milk raisins.This will facilitate the purification process.Go to bed before 10 pm. O n the next day, get up in the morning and get free from bath, excretion, brushing teeth etc.

THREE TYPES OF WATER -

1. Lime and rock salt water - Add lime juice and rock salt in water in normal quantity and make it warm.All healhty persons can drink this water.
2. Patients of wind and phlegm related diseases - Persons suffering from joints pain, swelling, cervical, spondalites, slip disk should take warm water with rock salt.
3. Patients of high blood pressure and skin diseases should take hot water added with lime juice and then do this process.

TECHNIQUE - Sit in utkatasana and take 1 or 2 glasses of prepared water.Do repetitions of 5 asana [posture] for purification of intestine and take water as per desire.After taking water, repeat exercise.In this way doing exercises and taking water in between will result in bowels.Don't try hard to pass bowles.Pass the bowels at it comes.After coming out of toilet, take water and do exercises.In this way take water and do exercises When you go to the toilet 8 to 10 times.You will see that yellow water stops coming.The water which you are taking is the same water which is coming out of the rectum.Then taken 4 to 5 glasses of water as desired and do vaman dhouti.After 30 to 40 minutes of doing vaman dhouti, lie down in shavasana and rest.Cover the body with light cloth, because the body should not get exposed the wind.After 30 to 40 minutes, prepare light kichdi with rice and moong dal.This action purifies the entire body.After eating kichdi, do yog nidra.In this process, there is special improvement in meditation.Five asana[pose] necessary for purification of intestine are given below:-


1. urdhawasana - stand straight and interlock the fingers of both hands and keep them to the head.Keep the legs close.Inhale and stretch hands in upward direction and simultaneously lift the ankles.While exhaling come down.Keep hands on the head.Repeat this 4 to 5 times.

2. triyak tad asana - stand in above position.Take hands up, interlock the fingers and stretch them straight upwards.The palm will be open towards sky.There should be a distance of one foot between the legs.While inhaling bend to the right, without bending backwards or forwards bend the hands as much as possible.The hands should not fold at the elbows.While exhaling take the hands above a head.In the same way do it on the left side.DO repetitions on each side.

3. katichkra asana - stand straight and keep distance of one foot between legs.Spread both the hands along the shoulders, the palm should be straight facing ground.
turn the right hand from the front and keep it on left shoulder.fold the left hand from the back side and keep it on waist.The palm which is on the waist will be towards upside.
turn the neck left and from backside look at the right ankle.if you can't see then just pretend seeing.repeat it from other side.In this way do 4 to 5 repetitions on each side.

4. triyak bhujang asana - lie down on your stomach and keep both hands near chest and shoulders, the elbows should be touching the sides and raised up.
Distance should be one foot between legs.stretch paws towards back.while inhaling lift the chest.when portion below the navel area is raised, look at the left ankle from above the right shoulder.while exhaling come down.repeat it from right side.
when the portion below the navel area is raised, look at the right ankle from the above the left shoulder.while exhaling come down.

5. udarakarashan asana - sit in on your feet and keep both hands on knees.keep distance of one foot between legs.While inhale, rest the right knee near the left paw and bend left knee towards right side.Turn neck to the left side from back.Remain in this position for some time and get back to the middle position.repeat it from other side.

ADVANTAGES - THE BODY COMES CLEAN, PURE AND LIGHT.CURES ALL STOMACH PROBLEMS LIKE PILES, CONSTIPATION, DYSENTERY, OBESITY, GASTRIC, DIABETES etc.ALSO CURED HEART PROBLEMS, THROAT, EYES AND TONGUE PROBLEMS.
IT CURES FEMALES PROBLEMS LIKE MENSTRUAL DISORDERS, ARTHRITIS.
IT IS ALSO BENEFICIAL FOR INTESTINE, KIDNEY, PANCREAS etc.

N.B. - IN STARTING, THIS SHOULD BE DONE UNDER YOGA EXPERTS.REST FOR WHOLE DAY.DON'T TAKE BATH AFTER THIS PROCESS.DON'T SIT UNDER FAN IN SUMMER AND UNDER SUN IN WINTER.DON'T WASH HANDS AND LEGS WITH COLD WATER AS IT CAN CAUSE SWELLING.THIS PROCESS SHOULD NOT BE DONE ON CLOUDY AND RAINY DAY.AFTER THREE DAYS OF PROCESS MILK AND MILK PRODUCTS LIKE SWEETS, BUTTERMILK, CURD etc. SHOULD NOT BE TAKEN. {EXCEPT GHEE}

TIME OF PRACTICE - A HEALTHY PERSON SHOULD DO THIS ONCE A YEAR, SO THAT NO DISEASE AFFECTS.PATIENTS WITH DIABETES, PILES, CHRONIC CONSTIPATION SHOULD DO THIS PROCESS AFTER ONE AND A HALF MONTH.

LAGHU SHANKH PRAKSHALAN

This process is beneficial for patients of constipation, obesity and Diabetes.In this process, hot water is taken and asanas are practised. Only 7 to 8 glasses of water should be taken.This will pass bowels 3 to 4 times and stomach will be cleaned.

N.B. - NO NEED TO FOLLOW DIET RESTRICTIONS.TAKE KHICHDI WITH GHEE AFTER ACTION.IN THE EVENING TAKE CHPATI AND VEGETABLE.IT IS BETTER NOT TO CONSUME MILK AND BUTTER MILK ON THE DAY ACTION IS DONE.

BASTI

SUCKING WATER OR AIR THROUGH RECTUM OPENING AND PURIFYING THE LARGE INTESTINE IS CALLED BASTI.IT'S OF TWO TYPES ie JAL BASTI AND PAVAN BASTI.

JAL BASTI

TECHNIQUE - Stand in clean water upto the navel level.This can also be done by filling a big tub and sitting in utkatasana.Sit in utkatasana and take 5 to 6 inches long wooden stick with a hole.Both the edges of stick should be rounded off and smooth with liquid and thrust it in the rectum opening.The other end of stick will be in the water.
Exhale and perform uddiyan bandh, mool bandh and nauli madhyama.The water will be sucked till such time that you don't take breathe.Before inhaling close the other end of stick with the finger.Again exhale and suck water.Repeat this 3 to 4 times till the large intestine fills with enough water.Remove stick and stand up and do nauli action.The water will spread in intestine and clean it.If there is a desire to pass bowels, pass it.
This can be done without wooden stick by simply standing in water and doing uddiyan bandh and mool bandh and sucking water upward.In this way, the rectum opening become wide and the water passes through it automatically.Lime juice can be added in the water.This procedure can be done after getting free from bowels etc in the morning.
ADVANTAGES - PURIFIES LARGE INTESTINE, CURES CONSTIPATION, REDUCE HEAT OF THE STOMACH, CURES DREAM PROBLEMS.

PAVAN BASTI

While sitting in utkatasana, exhale and perform the above procedures.Fill the air inside.Filling the air inside and taking it out is called Pavan Basti.
ADVANTAGES - IT CURES GASTRIC AND PILES PROBLEMS.

TRATAK

TECHNIQUE - Sit in any meditative posture.Burn a lamp or candle and keep it at a distance of 4 to 6 feet in the front of eyes.Now without blinking eyes, see at the bottom of the flame.Candle should be kept at a place having no wind.When tears start or eyes start burning stop looking at flame.If tears start rolling, dip your head and eyes in a vessel containing cold water and open your eyes.Bring vessel near face and open and close your eyes in the vessel.This will reduce burning sensation of eyes.The duration of practice should be increased gradually.
ADVANTAGES - IT COMPLETELY GET RID OF THE INATTENTIVENESS OF THE MIND.IT INCREASES THE EYESIGHT.IT GIVES SOUND SLEEP.PERSONS HAVING BAD DREAMS ARE PROTECTED.

NAULI

Technique - Distance between both legs should be one and one and the half foot.Press knees with hands and look at the ground.Exhale deeply and contract stomach to an extent that it attaches with the back.Expand the stomach, repeat process according to capacity.This will soften the stomach.For doing nouli, press the knees and contract the stomach from the side and expand the center portion and try to expard both muscles in front.After that put pressure on left hand, bring forward the left muscle out of the big muscles of stomach, the right side should be left loose.Same procedure be adopted for right side.
When the nouli performs in both directions, extend the stomach outside and massage the thighs with the hands ie rotate the palms up and down. Practice may take some time.
ADVANTAGES - IT CURES DYSENTERY, GASTRIC, CONSTIPATION, OBESITY AND STOMACH DISORDERS.
N.B. - PEOPLE SUFFERING FROM HEART PROBLEM, ULCER AND SLIPDISK SHOULD NOT ATTEMPT.

KAPALBHATI

Technique - Sit in any meditative posture and put both hands on knees.First inhale, completely while exhale push lower portion of navel area the back side, again and again as per strenght in one minute, 20 to 60 pushes should be done. Yoga experts can do it upto 120 times per minute.
Advantages - Kapal means fore-head, hence known as kapal bhati. It is useful for lungs, brain and heart.It is also increases blood circulation and cures digestive system.It is useful for person suffering from obesity.

SCIENCE OF MUDRA

Our body is constituents of five elements.That is fire[agni], air[vaau], ether[akash], water[jal] and earth[prithvi].As and when any element get disturbed, it results in the occurrence of a diseases.Human body is the most valuable and hands are most important part of it.For special type of energy that is 'AURA' oozes out.According to the maharishis, The five fingers of our hands represent five different elements.Every finger has it own connection with a particular element.
The modern science has also agreed that the tip of every finger generate Electro Magnetic waves.
THE FIVE FINGERS AND ELEMENTS:-
1. THUMB - FIRE [AGNI]
2. INDEX FINGER - AIR [VAAU]
3. MIDDLE FINGER - ETHER [AKASH]
4. RING FINGER - EARTH [PRITHVI]
5. LITTLE FINGER - WATER [JAL]
RULES OF PERFORMING MUDRA:-
1. MUDRA SHOULD BE DONE WITH BOTH HANDS BUT ALSO GIVES BENEFITS EVEN IF DONE SINGLE HANDEDLY.LEFT SIDE EFFECTS THE RIGHT SIDE AND RIGHT SIDE EFFECTS THE LEFT SIDE.
2. FINGERS SHOULD BE KEPT LIGHT, WHILE PERFORMING MUDRA.
3.THE TIME SHOULD VARY FROM 15 TO 45 MINUTES.

GAYAN MUDRA

Join the tip of thumb with the tip of index finger.
Advantages - GOOD FOR NERVOUS SYSTEM AND BRAIN.
IT HELPS TO CURE STRESS, DEPRESSION AND HYPERTENSION.
IMPROVE CONCENTRATION AND ALSO CURE INSOMNIA.

VAAU MUDRA

By bending the index finger and touching the root of thumb.
ADVANTAGES - CURE ARTHRITIS, PARALYSIS AND SCIATICA.

AKASH MUDRA

JOIN THE THUMB TIP WITH THE TIP OF MIDDLE FINGER.
ADVANTAGES - CURE BONE PROBLEMS, HEART DISEASES AND EAR PROBLEMS.

SHUNYA MUDRA

Touch the middle finger with the centre of palm by pressing it with thumb.
advantages - CURE EAR PAIN AND ALSO CURE ANOTHER EAR PROBLEMS.

PRITHVI MUDRA

Join the tip of ring finger with the tip of thumb.
ADVANTAGES - INCREASE WEIGHT, INCREASE ENERGY IN THE BODY.

SURYA MUDRA

Touch the ring finger with the centre of palm by pressing it with thumb.
ADVANTAGES - TO REDUCE OBESITY.

VARUN MUDRA

JOIN THE THUMB TIP WITH THE TIP OF LITTLE FINGER.
ADVANTAGES - BLOOD PURIFIER, CURE GASTEROANTISES PROBLEM.

JALODHARNASHAK MUDRA

Touch the little finger with the centre of the palm by pressing it thumb.
ADVANTAGES - CURE JALODHAR PROBLEM.

APAAN MUDRA

Middle and ring finger tip touch with the tip of thumb.
ADVANTAGES - CURE GASTRIC PROBLEMS, CURE CONSTIPATION AND PILES AND ALSO CURE URINARY PROBLEM.

PARAAN MUDRA

Little and ring finger tip to connected with thumb.
ADVANTAGES - CURE EYES PROBLEMS.REGAIN VITALITY.

SHANKH MUDRA

Left hand thumb be pressed with the right hand and touch the left index finger with the right hand thumb and likewise in the another hand by making some pose.
ADVANTAGES - CURE THYROID PROBLEM.CURE APHASIA

SAHAJ SHANK MUDRA

Pressed both hand together by making the scissors like pose.
ADVANTAGES - CURE STAMMERING.GOOD FOR MUSICIANS AND ALSO CURE STOMACH PROBLEMS.

APAAN VAAU MUDRA

Touch the index finger with root of thumb and with the tip of thumb touch both the middle and ring finger.
ADVANTAGES - CURE HEART PROBLEMS, CURE PAIN IN CHEST.

DHAYAN MUDRA

Sit in padmasana.Then place the left with the right hand.
ADVANTAGES - IT CURES NERVOUS DISEASES.

PREKSHA DHYANA [MEDITATION]

Preksha means 'perception' and Dhayana means meditation.So preksha dhyana means concentration of perception and not of thought.
Perception of Deep Breathing - Breathing is linked with the conscious mind.The mind is ever restless.It is very difficult to steady the wandering mind directly.
Step 1 Sit in any meditative pose. Your back should be straight and close your eyes. Direct full attention on your breath, excluding all thoughts and sensations.Regulate your breathing; make it slow, deep and rhythmic.Focus the attention on navel and become full aware of concentration and expansion of the abdomen accompanying exhalation and inhalation.
Step 2 Continuing the slow, deep and rhythmic breath, shift your attention from navel and focus it inside the nostrils junction.Concentrate on your breath only.
step 3 To finish the meditation, have 2 to 3 long breaths.After that rub your hands.Put your hands on your eyes and come back.

MEDITATION 2

Meditation helps to provide concentration, which increase the memory power of the mind.Meditation helps to cleanse the mind of all unwanted thoughts and helps to provide liveliness to the body and mind.
TECHNIQUE - Sit in any meditative pose.Close the eyes and your body should be straight.Then concentrate on your breathe.Regulate your breathing; make it slow, deep and rhythmic.continue this process for about 1 minute.After that concentrate between your eyebrow that is ajna chakra as well as your breathe.repeat this process for about 2 minutes.Then chant 'OM' in your mouth.Continue this process for about 5 to 10 minutes.

breathe+ajna chakra+om = 5 to 10 minutes.
ADVANTAGES - WHEN OUR BREATHING IS CONTROLLED THEN OUR MIND WILL BE CONTROLLED.CONTROLLING THE MIND, REDUCES THE DEPRESSION OF MIND.MEDITATION PROVIDES SYSTEMATIC THINKING AND JUDGING CAPACITY AND HELPS TO DEVELOP THE PERSONALITY OF THE INDIVIDUAL.