Pranamasana

Villagers used to worship Sun, early morning. Then they start their field work, which they continue till sunset.

Stand erect facing east, the morning sun. Place palms in namaskar mudra in front of the chest.
Think about the supreme power, the sun, concentrate on the power .
Look at the direction of the sun, not straight, breath in slowly and deeply, breath out slowly.
Imagine, you inhale travelling from your toes to forehead with pure air and exhaling impurities
out, from forehead to toes.Do this inhale, and exhale 11 times.
 Then close your eyes and imagine, the sun rays are showering on you, filling with full off energy
and removing all tensions, stress, strain and pain if any from your body and mind.
You can experience, positive thoughts and attitude.
Benefits
Makes one active throughout the day.
Solar energy, energises mind and body.
Ventilates lung, regularises blood, air and heat circulation .

Yoga Nidra

Yoga Nidra is a relaxation. It is a state between sleep and wakefulness. Due to the fast life
pattern, people feel exhausted, depressed and tensed. Yoga Nidra provides mental, physical
and intellectual energy.
Guidelines
Let the mind become calm and quiet.
Let the body be still, just as you are before falling asleep.
Let your mind be alert and aware.
Do Yoga Nidra for 15 to 20 minutes.
Care should be taken, to wake up from Yoga Nidra, before going to sleep.
Steps to follow
Lie on your back, with feet 18 inches apart, hands 45 degrees, and in Chin Mudra.
Relax the body completely.
Make a simple and easy resolve with the supreme power, of your choice.
Rotation of consciousness with right side of the body to the left, both front and back.
Slow and deep breathing with the feeling of calmness and quietness.
Visualise a natural beauty spot of your choice, or a worship place, feeling cool breeze
and nature's sound, like birds singing /flow of a stream.
The last moment of Yoga Nidra must bring about a feeling of merging the consciousness
with the super consciousness.
Feel completely tranquil and detached.
Become aware and return to normal breathing.

Benefits
Helps to achieve mental and physical strength.
Offers positive attitude.
Removes tension and relaxes the whole body.
Consciousness pays steady dividends in terms of harmony and happiness.

Child pose relaxation...

After yoga, a best relaxation pose, those who prefer to lie on their stomach. This is the
sleeping posture of an innocent child.
Lie on your stomach. Bend any one of the leg, at hip, and again bend 45 degrees at knee.
 Keep hands bended at elbow and place near the head, with face to the side of the bended leg.
The other leg should be straight as in the picture. Breathe normally.Relax for 10 to 15 minutes.
Benefits
Calms down with ease.
Reduces hypertension.
Relieves stress and strain.

Gentle massage before bed for sound sleep.....

pic1

 Lie on your back, comfortably
and totally relaxed. Place your


pic2

right palm over the left lung,

pic3

 and massage around clockwise, anticlockwise and

pic4

again clockwise 5 times each 
 as in pic 1.
 Then place left palm over right lung and do the massage as above, as in pic 2.

Place your right palm above the navel. Massage as above as in pic 3.
Fix thumbs in the ear-pit of each side. Then rotate the thumbs, clockwise, anticlockwise and again clockwise, as in pic 4. After press and massage all parts of the external ears, using thumbs and forefingers.



pic5

Place the palms on your eyes,
as in pic 5.Massage the nose, pressing by the
the sides of the little fingers, from
up and down 5 times.







Place your thumbs on the temples.

Rotate them, clockwise, anticlockwise

and again clockwise, 5 times as in pic 6.

pic6

Place the palms on the corresponding sides and massage

up and down 5 times.

Benefits

Concentrating your mind on the parts, massaging,

Strengthens and soothes the parts,

Relieves pain if any,

Increases blood circulation.

Calms down and offers sound sleep.

pic 7



Modified Vipareethakarani...

Sit with your right side close to the wall. Then raise your right leg through the wall turning,
your body to the right, and with help of the hands on floor, balancing your weight, raise left
leg also on the wall. Again balancing your weight with help of the hands on the floor, keep
  both the legs on the wall, 2 feet apart and place your buttocks close  to the wall.
 In this position, place your hands on sides of the head, as in the picture, bended at elbow.
 Lie in this pose for 5 to 10 minutes. To come out of the pose, slide both legs to the left,
and with the right palm on the floor raise up. Regular practice eases one to do this exercise.
Benefits
Calm your nerves.
Balance the endocrine system. Increases blood flow to the pelvic region.
Relieves fatigue and offers the body complete relaxation.

Pelvic Twist

Stand erect with feet 12 inches apart. Place your palms on the waist. Breathe in and out gently
for a minute. Then concentrate  on sacral chakra, which is centred in the pelvis, lower abdomen and lower back. It symbolizes creativity and sexuality and is also the chakra of feeling. Concentrating
on sacral chakra, rotate the point/ part, clockwise, anticlockwise and again clockwise, each 7 times.
Feel the point is rotating. Though very simple, this is a wonderful exercise to me personally.
Benefits
 Relieves hip pain.
Strengthens pelvis and lower back.
Soothes spinal cord at pelvis.

Vajrasana

Stand on knees and sit down on the heels. The right big toe should be over the left big toe.
Adjust the feet so that the hips fit in between the heels. Place the hands on the knees .Keep
the spine, neck and head straight. This the final position. Those who are comfortable with
this posture can sit in this pose for pranayama and meditation.
Benefits
Improves digestive capacity. Those who suffer from gas trouble, should practice this asana
and do it after meals.
Increases concentration, relieves muscle and knee pain.
Strengthens knees, pelvis, and ankles.
Activate the pancreas to produce the correct quality and requisite quantity of insulin.