Jeevan Vigyan - A Guide Of Teachers Training: 11 ►Yogic Exercises

No.

Subject

Method

Number Of Times

1

For Brain and Forehead

1. With both the hands massage the forehead sequentially
2. Tension the forehead till creases are formed. Exhale very fast

10 to 15 times

05 to 10 times

2

For the Eyes

Inhale and Exhale at required speed. Neck straight and steady the position of eyes as follows:

1. down - up
2. right-left
3. cross: right-left
4. Circle
5. Blink
6. Rub the palms and warm the eyes by touching
7. Look the inner darkness

05 to 10 times

3

For the Ears

1. Pull down,
2. Pull at the center,
3. Pull up
4. Massage at the back with index finger and thumb
5. Massage the front side
6. Close the ears with palm and listen to inner sound

(10 times each)

4

For the Mouth, Face and Neck

1. Inhale deeply and expand the cheeks, keeping the mouth closed press the teeth and gums forcefully
2. Keeping the fingers in front of the mouth. Open the mouth com­pletely and make a sound aaaaaaaaaaaa

3 times

3 times

5

Throat, Neck

Being aware of Inhalation and Exhalation

1. Turning the neck Up and Down
2. Right and Left
3. Touch the ear to the shoulder - right and left
4. Circular - clockwise and anti clockwise

5 times each

6

For the Shoulders

1. Keeping hands and legs steady and straight moving the shoulder up and down
2. Keep the palms on the shoulders
3. Turn the shoulder in circle

10 times each

7

For the Hands

1. Extend both the hands in front. Move the fingers as if you are typing. The hands should not bend
2. Extend both the hands in front. Move them in circle from the wrist. Hands should not bend
3. Close the fist tight, open and relax the fingers.
4. Extend both the hands in front. Move them fast to the right and then to the left.

5 to 10 times

8

For chest and Lungs

1. In the posture of the paw of the Lion, throw the hands in front.
2. Inhaling bring back the hands with force as if you are bringing a heavy load.
3. Bring both the hands close to the chest and then spread them till the shoulder

3 times each

9

For the Abdomen

1. Inhale and Exhale in speed.
2. Bend from the waist at 30 degree, hands resting at waist as if you are holding it, look in front. Inhale and Exhale.
3. Bend from the waist at 30 degree, hands resting at waist as if you are holding it, hold the breath. Move the abdomen in and out.
4. Bend from the waist at 90 degree, hands resting at waist as if you are holding it, look in front. Inhale and Exhale.
5. Bend from the waist at 90 degree, hands resting at waist as if you are holding it, hold the breath. Move the abdomen in and out.

10 times each

10

For the Waist

1. Raise your hands up and straight. Bend the head to the right. Left Repeat 5 times hand will touch the left ear. Hands should be straight like a stick. Come back to the original position and bend the head to the left. Right hand will touch the right ear. Hands should be straight like a stick.
2. Keep the hands straight and take only right hand at the back and keep the left hand on the right shoulder. Practise with the other hand too.
3. Raise your hands up. Exhale and bend down. Do not bend the times knees. Touch the feet with the hands. Touch the knee with the nose.

Repeat 10 times

Repeat 10 times

Repeat 5 times

11

For the feet

1. Stand on the toes and walk on the toes - front and back.
2. Stand on the heels and walk on the heels - front and back.

5 times each

5 times each

12

For the knees

1. Lift one leg and bend from the knee and touch the heel of that leg to the hip. Repeat with the other leg too.
2. Keep both legs together and foot close together. Bend both knees in front hold and stand back.

15 times each

13

Kayotsarg

Lie on the back and relax the whole body. Maintain deep long and rhythmic breathing. Can be practised in standing posture too.

3 to 5 minutes