Easy Yoga (Moderate Level)

Srimathi Bellave

Duration: 45 minutes to 1 hour

Om Sai Ram

Schedule of Daily Practice

Start with Prayer

1. 1. Asatoma Sadgamaya

   2. Sahanavavathu

   3. Brahmaarpanam

Sit in comfortable position , Back upright

The whole session is divided in to three parts

1. Body Yoga practice

2. Breathing Yoga practice

3. Mind Yoga practice

1.Body Yoga Practice – Physical exercises

Take few deep breaths, gather your thoughts, and focus the mind.

All these exercises are to be done by integrating the following three factors

• Movement of body without friction

• Breathing without friction

• Mind should concentrate on the action and control the body which is in action.

A) Neck Practice

1. Side ways -

Start from Centre – Left - Centre – Right and back

Side way movement Breathe -in , back to centre Breathe– out

Repeat for 12 Times

2. Up and down movement

Start from down – Bending backwards - Breathe in

Bending forward – Breathe out

Observe the spinal cord arching inside and bulging out during the process

Repeat for 12 times

3. Moving neck in half Rotation

Start from centre down position

Go up sideways left side half way like half moon – Breathe- in

Come back to centre – Breathing out

Repeat this on left side breathing in and out

Repeat for 12 times

4. Moving neck full Rotation.

Start from centre down position.

Start with clockwise position Going up – Breath- in

Coming back breath – out.

Repeat same in anti-clockwise position

Repeat for 12 times

Relax observe the changes.

5) Shoulder movement

Keep the hands on the shoulder

Move in clockwise position

Stretching out breathe – in

Folding in breathe out

Repeat in anti- clockwise position

Repeat for 12 times

B) Breathing Yoga Practice

1. Bending the Upper body

If sitting on chair hold the table in front with hands apart.

Sit straight – take a deep breath

Bend down - Breathe out

Come up - Breathe in

Observe the spinal cord stretching while bending

Repeat for 12 times

Relax , observe the breath, experience the feeling

2. Bastrika

Do 12 times

3. Kapala Bhati

Deep breathe - in 1 time

Short exhales 12 times

Repeat for 3 rounds

Relax , observe the breath, experience the feeling

Relax , observe the breath, experience the feeling

4. Anulom Vilom

Nadi Shodhana Do 6 rounds

Relax , observe the breath, experience the feeling

C) Mind Yoga Practice

1. Vibhagiya Pranayama

Abdominal breathing - making Aaa sound…. Concentrate on external body

Chest Breathing - making ooo sound…Concentrate on internal organs

Upper chest Breathing –making Mmm…sound Concentrate on brain

Vibrations and silence

Repeat 6 rounds

Relax , observe the breath, experience the feeling

2. OM chanting 6 times

Close with prayer

Sarve janah sukhino bhavantu

Sarve santu niramaya

Sarve Bhadrani Pashyantu

Maa Kaschid dhukabhaagavaveth

Sri Krishna ParaBrahmane Namaha

Sri Shivaya Namaha

Harihi Om Sree gurubhyo Namaha Harihi Om

Shathi Shanthi shanthihi…..