Yogic Vyaayaam
Yogic Vyaayaam
Yogic Vyaayaam
Website: www.swasth.org
Email: yog@swasth.org
Author: Garima Gupta Kapila
Copyright © by Swasth Foundation
All rights reserved. The contents of this work may not in any shape or
form be reproduced, transmitted or stored in a retrieval system, in any
form or by any means, without permission in writing from the author.
Legal Disclaimer:
This book is presented solely for educational, informational and motivational
purposes. It is sold with the understanding that it does not offer any type of
medical, psychological, or any other kind of professional advice. The content is
the sole expression and opinion of its author. While best efforts have been used
in preparing this book, no warranties or guarantees are expressed or implied by
inclusion of any of the content in this volume. Neither the publisher nor the author
shall be liable for any physical, psychological, emotional, financial, or commercial
damages, including, but not limited to, special, incidental, consequential or other
damages, caused directly or indirectly.
Further, the role of Pfizer Foundation has been to financially support project
implementation. The Foundation takes no responsibility or liability whatsoever for
any medical claims, conclusions, recommendations.
You are responsible for your own choices, actions, and results. In the spirit of
taking personal responsibility for your decisions, you should seek the services of
a competent health care provider before beginning any improvement program.
Dedication
Meaning:
1: Om, May All be Happy,
2: May All be Free from Illness.
3: May All See what is Auspicious,
4: May no one Suffer.
5: Om Peace, Peace, Peace.
Acknowledgements
To…
… my parents, Mahipal & Geeta, for giving me the gift of life and molding
me into who I am
…Vaishali and Priti, for being the backbone for the pilot batches
…Ambily, Alberto, Megha, Madhumita & Purvi for being a part this
journey at various points and helping me piece together the puzzle
…the countless Yogis who inspire me every day to live life in Yog
Table of Contents
Is this Book for me?....................................................................... i
How to use this book? ................................................................. vii
• Are you ready to stop being taken for a ride, and get in the
driver’s set of your journey towards well-being?
ii
Is this Book for me?
…the journey towards well-being can be full of peace, love and joy
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From Excessive Exercising to Yogic Vyaayaam
iv
Is this Book for me?
v
From Excessive Exercising to Yogic Vyaayaam
With power comes responsibility. For our health too! If you wish to
merely get rid of pain, you can take painkillers or countless
therapies available. But if you wish to restore your body’s innate
healing capacity, and get in the driver’s seat of your journey to
well-being, you need to commit to some responsibilities:
• Honoring the commitment towards your well-being, by reading!
• Commitment to modifying your lifestyle and habits in line with
recommendations
• Taking out 45 minutes every day for self-care
• Completing reflection questions and experimental activities to
maximize your learning– such as health status measurement
questionnaire, health diary, checklists to track activities
vi
How to use this book?
Based on this, you can select which Yogic tool(s) – Yogic Aahaar,
Yogic Vyaayaam and Yogic Vichaar – you wish to explore for your
well-being. Each of the three books has a deep dive into focus
Yogic tools for well-being. You may choose one, or two or all
three. We suggest choosing the path that is most aligned to your
temperament, and which you will be most committed to
implementing in life. As without implementation, these ideas will
only stay on paper and not translate into your physical, mental,
emotional, social and spiritual well-being!
The last book makes it easier for you to stay committed to the
tool(s) of your choice, and most importantly, to make the journey
towards your well-being joyful and therefore, sustainable. This is
not a crash dieting or exercising or detox program that you
implement once and forget. This is a way of life!
From Excessive Exercising to Yogic Vyaayaam
The secrets to fully utilizing the benefit of any Yogic tool for
well-being are in the first and the last books. Without them,
the essence of the tools will be lost. Yogic Aahaar will
become the same as obsessive dieting, Yogic practices will
be no different from mindless exercising. It will be like using
a supercomputer as a calculator for addition. You will be
able to add, yes, but will not be tapping into the amazing
abilities of the supercomputer.
This book has been designed accordingly. For each tool, the book
explains overarching principles of each tool, provides activities for
self-reflection or experiencing concepts and provides supporting
information, checklists and formats to enabling you to get started
and stay on track through self-tracking.
viii
How to use this book?
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From Excessive Exercising to Yogic Vyaayaam
Part 2b:
From Excessive Exercising to Yogic Vyaayaam
However, in the spirit of taking full ownership for your health, stay
alert and aware about the impact of each practice on your body. If
something seems very uncomfortable or not suiting you, stop that
practice immediately. Our body is our greatest teacher, more than
any book or yoga instructor or guru. Trust your intuition and your
body’s signals.
Also, it is very likely that you will find the practices mentioned here
are overly simple. We have become so used to seeing pictures
x
How to use this book?
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From Excessive Exercising to Yogic Vyaayaam
xii
Chapter 1
Introduction toYogic
Vyaayaam
Importance
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2
Introduction toYogic Vyaayaam
Hence a Yogic practice is not just about what to do, but more
importantly about how to do. Below are the key differences in the
“how” between Yogic practices and their Non-Uogic equivalents.
We have coined the term “Non-Yogic Equivalents” to focus on the
“how” of doing practices, beyond the what. This will become clear
after reading the differences mentioned below:
Yogic practices work with all parts and organs of the body -
Internal and external organs; Smallest to biggest muscles; Other
systems involved beyond muscles and joints – digestive,
respiratory, circulatory, nervous, etc
2) Pattern of movement
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From Excessive Exercising to Yogic Vyaayaam
5) External conditions
4
Introduction toYogic Vyaayaam
6) Impact on practitioner
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From Excessive Exercising to Yogic Vyaayaam
Real-life example
6
Introduction toYogic Vyaayaam
Practical Activity
Now, reverse all the steps to bring your arm down - lower your
arm as you breathe out, turn the palm downwards at the
parallel position while breathing in and take your arm back to
its starting position while breathing out. Note the changes in
your body with your eyes closed. Reflect on what changed in
your experience as you involved your breath and mind into
your practice and adjusted the pace.
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From Excessive Exercising to Yogic Vyaayaam
Method 3: Do this with your eyes fully closed and your full
attention drawn inwards, focussed on the arm. This time, bring
down the pace of movement drastically from Method 1.
Imagine that your arm is like the seconds hand of a clock. Do
the movement at half the pace of the seconds hands of the
clock! Meaning it should take at least one minute for the arm to
be fully raised. And another one minute to come back to it’s
original position. The transition of the palm at the mid-way
parallel position (twisting it so that it faces the ceiling when
going up, and faces the floor while coming down) should be
done at an even slower pace. Thus, the entire activity should
take 2.5 to 3 minutes. Note the changes in your body with your
eyes closed. Reflect on what changed in your experience as
you brought down the pace.
You will find many more micro and macro changes taking
place in your body as you involve the PanchKosh and adjust
your pace such that instead of the body adjusting to the mind’s
pace, it’s the mind that adjusts to the body’s pace. This “yogic”
method elevates the simplest of practices into a meditation in
motion, and leads to sublimation of the many mental, vital and
physical toxins in our body. These principles are also used
extensively in the increasingly popular field of Trauma healing
through somatic experiencing.
8
Introduction toYogic Vyaayaam
Reflection Question
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From Excessive Exercising to Yogic Vyaayaam
Key Points
• Yogic practices include, but are They include, but are not
limited to:
10
Chapter 2
Enablers
ForEffectiveness
OfYogic Practices
Importance
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From Excessive Exercising to Yogic Vyaayaam
Body (Ann-may)
12
Enablers ForEffectiveness OfYogic Practices
Breath (Praan-may)
Mind (Mano-may)
• Keeping eyes closed so that the focus is inwards. Exception: If
there is a need to balance your body or to avoid nausea.
• Focus on changes happening in the body, not just the local
site but adjacent areas also
• Focus on macro and micro changes:
o Macro - Stretch in the muscles, comfort level, breath, blood
circulation
o Micro – Vibrations, mind and emotions
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From Excessive Exercising to Yogic Vyaayaam
Reflection Question
14
Enablers ForEffectiveness OfYogic Practices
Where:
• Clean, quiet room without music or noise as it helps keep
focus inwards
• No AC. Not directly below the fan. Windows open for
ventilation. Not switching on AC/fan immediately after
practice. The warmth in room helps body to open up. During
practice, internal heat generated adds vitality and sweat
removes toxins. Sudden cooling down of body by an AC or fan
disturbs the above process.
When
• Do on an empty stomach, i.e. 3-4 hours after lunch (with
grains), 2 hours after fruits and salad or vegetables (without
cereals) or 30 minutes after more than 1 glass of liquids.
Empty stomach condition ensures that the digestive process
happens properly, since that process also requires Praan (life
energy)
• Do at a conducivetime, ideally morning, before starting
home/office work or evening before sunset. In the morning, a
relatively quieter mind supports practice, and our body
becomes ready and flexible for the day. In the evening, the
mind is more active with thoughts generated during the day,
but the body has become more open due to movement. This
flexibility supports practice and the turbulent mind gets
quietened
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From Excessive Exercising to Yogic Vyaayaam
How
• Wear loose clothes, that enable body to stretch comfortably,
the lungs to inhale and exhale with ease.
• Clothes should be made of cotton or natural fabric. This
enables body to “breathe”, and sweat
• Barefoot (without footwear), for grip on the ground
• Food intake should be at least 30 minutes after practice, as
many internal changes happen in the body post practice
• No practice during menstruation, as many internal change are
going on in the body. This is best used as a period for rest,
relaxation, reflection and contemplation.
Reflection questions
16
Enablers ForEffectiveness OfYogic Practices
ANNEXURE
MECHANISM OF ACTION OF YOGIC VYAAYAAM
Yogic Vyaayaam designed based on a holistic and balanced
understanding of our system. Relaxation and stimulation act as
balancing factors for each other. Most of the issues that we face
today is due to overstimulation. The field of trauma healing
through somatic experiencing is leveraging this principle for
releasing deep mental and physical trauma. This is especially true
when we slow down the vyaayaam practices considerably. The
converse is also true that when we slow down our practices, and
use alternate stimulation and relaxation, some deep mental and
physical traumas maybe released, even if we didn’t intend them
to.
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From Excessive Exercising to Yogic Vyaayaam
While grounding when one is sitting with feet touching the ground
and on a high back chair, that gives adequate support to the
shoulders and nape of neck, the reptilian brain feels supported
and not threatened. Slow movements help release stored
emotions and trauma of years gone by, which may be stored in
the body as chronic aches, pains or strain or an emotion one is
not even aware of. This release brings about ease in the physical
and emotional body
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Enablers ForEffectiveness OfYogic Practices
Key Points
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From Excessive Exercising to Yogic Vyaayaam
Tick against the practice which you can do and cross against the
ones that are contraindicated for you based on your health.
Practice Contra-Indications Tick (do) /
(Who should NOT do the cross (not do)
practice)
Group 1 Everyone can do
loosening
Group 2 • Joint pain
loosening • Back pain
• Above 65 years age
Relaxation Everyone can do
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Enablers ForEffectiveness OfYogic Practices
LOOSENING PRACTICES
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From Excessive Exercising to Yogic Vyaayaam
JOINTPAIN AASAN
Passive toe Relax at Sthitil Relax at Shithil Relax at Shavaasan
rotation Dandaasan – 2 Makraasan – 2 – 2 breaths
breaths breaths
Kneecap
movement SITTING PRONE SUPINE
RELAXATION
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Enablers ForEffectiveness OfYogic Practices
PRAANAAYAAM
Specific to condition (Choose one of these)
• High BP: Chandra Anulom Vilom (Left in, Right out) – 9
• Low BP: Surya Anulom Vilom (Right in, Left out) – 9
• Other Participants: Deep Breathing (a) Nose-in Mouth-out Sigh (b)
Nose-in Mouth-out Loud (c) Nose-in Mouth-out Quiet (d) Nose-in Nose-
out Quiet (e) Nose-in Nose-out Very Slow –3 Round each
MEDITATION – 5 minutes
Body (Ann-may Breath (Praan-may Mind (Manomay Kosh):
Kosh): Kosh):
Silence
Part-wise Body Heartbeat focus
Awareness Sound (Mantra, Japa)
Pulse focus
Breath-Body Image (Symbol, Deity,
Awareness & Breath observe (Nose, Metaphor)
Synchronization Path inside, match with
body)
PRACTICES FOR PEACE, LOVE, JOY – 15 minutes
Peace Self-Love Joy
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From Excessive Exercising to Yogic Vyaayaam
Chapter 3
Loosening Practices
Meaning
24
Loosening Practices
Purpose
These practices are advisable and safe for most chronic ailments.
The set prescribed here has been done comfortably by
participants from 16 to 75 years of age. We have simplified spinal
twists through a “chair yoga” version, where participants can do
this sitting on a chair, as opposed to standing, which can be
strenuous. “Chair yoga” can be easily done in office settings, or for
older people. Caution is advised in case of physical issues such
as imbalance, giddiness, any accidents, or deformities.
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From Excessive Exercising to Yogic Vyaayaam
LOOSENING PRACTICES
26
Loosening Practices
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From Excessive Exercising to Yogic Vyaayaam
1) Body (Ann-may)
• Movements are smooth and rhythmic instead of fast and jerky.
For e.g. Neck rotation is not just up-down, left-right movement
but a full circle
• Doing as per our own pace (our breath, instead of trying to
match it with others. For e.g. Breathing practices (e.g. Arms
open & close) will be different as per varying needs
• Doing as per our capacity – body is stable and comfortable, no
shaking as it's a sign of going beyond capacity. We stretch
ourselves a little, but be comfortable. For e.g. Back-bending
practices (e.g. spinal twists) are where we typically over-do, in
trying to touch our hands to the ground, etc
• Maximizing the degree of movement of the part, till the point of
comfort (no pain). In rotations, we try to make as big a circle
as possible. E.g. in neck rotation, when the neck is sideways –
try to touch shoulder, when up – feeling stretch on throat,
when down – touching chin to upper chest
• Following precautions, not doing if contra-indicated for a
condition. Problems may become worse, if not followed e.g.
Paadhast aasan not in backpain, Kapalbhaati not in high BP
2) Breath (Praan-may)
• Match the body movements with breath, wherever there is a
breathing pattern. Usually, we breathe in when we expand the
body or the body is raised against gravity. For e.g. in Breathing
practices (e.g. Arms open & close), arms move in sync with
breath.
• Never holding breath, else Praana flow can get blocked. For
e.g. In spinal twist, when we go up/down/side and stay in that
position, we continue breathing
• Always breathing through the nose, instead of mouth. For
many reasons! This also ensures we don't stretch beyond
capacity. For e.g. In dynamic practices such as jogging, we
should do till the point we can breathe through our nose
28
Loosening Practices
3) Mind (Mano-may)
• Keeping eyes closed so that the focus is inwards. Exception: If
there is a need to balance your body or to avoid nausea.
Examples of exceptions: Keeping eyes open during
Vrikshaasan (tree pose) to maintain balance, and in Ardha
Chakraasan, Paadhastaasan to avoid nausea
• Focus on changes happening in the body, not just the local
site but adjacent areas also. For e.g. The impact of neck
rotation goes beyond the neck and extends to spine and head
• Focus on macro and micro changes: Macro changes such as
stretch in the muscles, comfort level, breath, blood circulation.
Micro changes such as vibrations, mind and emotions. For e.g.
In neck rotation: feel the stretch in all sides of neck and throat,
how the spine is stretched, how blood circulation in head
increases, a possible slight tingling or vibration in head and
observe that thoughts likely to reduce post practice
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From Excessive Exercising to Yogic Vyaayaam
Key Points
30
Loosening Practices
Recommended for patients with joint pain, back pain and above
65 years of age. Caution is advised in case of health issues such
as imbalance, giddiness, and accidents or deformities.
Note: All the practices after the “Standing” Set are to be done
on a chair without arms
LOOSENING PRACTICES
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32
Loosening Practices
Centering
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From Excessive Exercising to Yogic Vyaayaam
Set 1: Standing
1) Arms open/close
34
Loosening Practices
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36
Loosening Practices
4) Waist rotation
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From Excessive Exercising to Yogic Vyaayaam
Set 2: Hands
1) Fingers Stretch
38
Loosening Practices
2)Wrist rotation
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From Excessive Exercising to Yogic Vyaayaam
40
Loosening Practices
1) Elbow Open/close
2) Shoulder rotation
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From Excessive Exercising to Yogic Vyaayaam
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Loosening Practices
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44
Loosening Practices
Set 4: Spine
1) Twist (2)
Contraindications:
Severe back pain
• Keep your eyes closed.
• Be seated; ensure back
is rested and feet are
flat on the ground.
• Hold the back rest of
the chair with right
hand.
• While inhaling, raise
your left hand at
shoulder level, palm facing downwards.
• Slowly exhale and twist your body and neck towards right
side and try to hold the back rest.
• Adjust your left hand for maximum twist.
• Stay in the position for few breaths.
• While inhaling straighten the body and rest your hands on
the thighs.
• Repeat from the other side.
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From Excessive Exercising to Yogic Vyaayaam
46
Loosening Practices
3) Forward Bending
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4)Backward bending
48
Loosening Practices
1) Knee bend*
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From Excessive Exercising to Yogic Vyaayaam
2) Calf stretch *
50
Loosening Practices
1) Ankle Rotation*
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From Excessive Exercising to Yogic Vyaayaam
2) Toe Bending
52
Loosening Practices
Loosening Practices
Group 2
LOOSENING PRACTICES
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From Excessive Exercising to Yogic Vyaayaam
Set 1: Standing
4) Arms open/close
54
Loosening Practices
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From Excessive Exercising to Yogic Vyaayaam
56
Loosening Practices
Set 2: Hands
4) Fingers Stretch
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From Excessive Exercising to Yogic Vyaayaam
5)Wrist rotation
58
Loosening Practices
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From Excessive Exercising to Yogic Vyaayaam
4) Elbow Open/close
60
Loosening Practices
5) Shoulder rotation
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Loosening Practices
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From Excessive Exercising to Yogic Vyaayaam
Set 4: Spine
1) Twist (2)
64
Loosening Practices
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Loosening Practices
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2) Knee rotation
68
Loosening Practices
3) Knee bend
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1) Calf stretch *
70
Loosening Practices
2) Ankle Rotation*
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From Excessive Exercising to Yogic Vyaayaam
3) Toe Bending
72
Chapter 4
Yog Aasan
Importance
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From Excessive Exercising to Yogic Vyaayaam
प्रयत्नशैथिल्य अनंतसमापत्तिभययं
Prayatn Shaithilya Anant Samapatti
Let go of the effort and merge with the infinite
74
Yog Aasan
प्रयत्न/Prayatn = Effort;
अनंत/Anant = Infinity;
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From Excessive Exercising to Yogic Vyaayaam
76
Yog Aasan
ततो द्वन्द्द्वानभिघातः
Tato dvandvaanabhighaatah
This results in a victory over duality of life
An Aasan is a very potent tool for our inner well-being. Just like a
correctly performed Aasan can yield innumerable benefits,
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From Excessive Exercising to Yogic Vyaayaam
Reflection
78
Yog Aasan
Key Points
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80
Yog Aasan
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82
Yog Aasan
Tick against the practice which you can do and cross against the
ones that are contraindicated for you based on your health.
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From Excessive Exercising to Yogic Vyaayaam
84
Yog Aasan
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86
Yog Aasan
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88
Yog Aasan
Sitting Aasan
Tiger breath (Marjarasan)
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From Excessive Exercising to Yogic Vyaayaam
Benefits
Key points
90
Yog Aasan
Shasank aasan
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From Excessive Exercising to Yogic Vyaayaam
Benefits
• Relaxing posture.
• Tones the pelvic muscles.
• Stimulates the abdomen organs.
• Massages the abdominal muscles.
• Can help in sexual disorders.
• Gives a good relaxing stretch to the spine.
• Practicing this pose helps improve the circulation of blood to
the scalp, face, and brain.
• It gives a nice glow to the face.
• This pose helps in regulating the adrenal glands.
• The stomach, spleen and liver are also activated, thus helping
in their functioning.
• The Hare Pose is also beneficial to the reproductive organs.
• Refreshes the brain and relieves depression, insomnia, and
mental fatigue.
• It improves concentration and memory.
• Relaxes the nervous system.
• It helps reduce emotional instability and anger
Key points
92
Yog Aasan
Reason for name The legs are bent to make the angle
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From Excessive Exercising to Yogic Vyaayaam
Step 3 (Aasan):
• Adjust the position back to the posture.
• Take the legs towards the body.
• Keep hands interlocked.
• Bring the knees to the ground.
• Keep the back and neck straight.
• Stay in this posture for 1 to 5 minutes, with normal breathing
94
Yog Aasan
Key Points
6. Hold the toes with the hands and keep them locked.
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From Excessive Exercising to Yogic Vyaayaam
96
Yog Aasan
Vakra Aasan
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Benefits
Getting into the Aasan
• Spine / Back
• Hip joint
Key Points
98
Yog Aasan
Prone Aasan
Bhujang Aasan
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From Excessive Exercising to Yogic Vyaayaam
• While inhaling, slowly raise your head, shoulders and this time,
chest; tilt your neck backwards.
• Do not lift the lower body part from the ground.
• Your weight will remain on hands.
• Stay in this position for some time while breathing normally.
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Yog Aasan
• Pregnancy
• Recent abdominal surgery
• Cervical spondylitis
Key Points
2. Breathe in, raise your head, shoulders. Tilt the neck back too.
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From Excessive Exercising to Yogic Vyaayaam
Shalabhasan
102
Yog Aasan
Key Points
6. Breathing in, lift the leg up. Lower your legs slowly while
exhaling.
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104
Yog Aasan
• Chest
• Legs
• Abdomen
Key Points
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From Excessive Exercising to Yogic Vyaayaam
Supine Asana
Dorsal Stretch
• And with that raise your shoulders and head from the ground
as well.
106
Yog Aasan
Key Points
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108
Yog Aasan
• With the help of hands, pull the legs towards the chest.
• In this aasan, keep breathing normally as long as comfortable.
• While doing both legs, raise legs while keeping them folded at
the knees.
• To exit the Aasan, while exhaling, bring the feet on the ground.
• Come into Shav Aasan.
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From Excessive Exercising to Yogic Vyaayaam
Key Points
110
Yog Aasan
Setubandh Aasan
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• Neck
• Spine
• Chest
Key Points
2. Fold the legs from the knees and keep them in line near the
buttocks (hip) and hold the ankles with hands
Note: First tighten your butt, and then try to lift the back off the
ground.
112
Yog Aasan
• Bend your knees and keep both legs close to each other.
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From Excessive Exercising to Yogic Vyaayaam
2. Raise one leg and wrap it on your other leg. Follow the same
steps. Likewise bend the other leg and repeat in both
directions.
114
Yog Aasan
Key Points
3. Fold your knees and keep both feet together with each other
or keep shoulder gap between them, or lift one foot and wrap it
on your other leg.
4. Twist your legs on one side while exhaling, and lift both the
legs while inhaling.
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Viprit Karni
116
Yog Aasan
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Key Points
Special tips:
• This is easier to do with a pillow; pillow can be used for
comfort.
• Bring the feet down if there is a tingling in the feet.
118
Yog Aasan
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Kneecap Rotation
120
Yog Aasan
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Knee rotation
122
Yog Aasan
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Half butterfly
Important information
• Sit in Dandaasan position.
• Keep your eyes closed.
• Back, neck and rest of body remain straight and relaxed
• Always keep the other leg straight and relaxed.
• Abdomen chest not move back
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Yog Aasan
• Do not move the feet by yourself, lift or drop the weight on the
arm
• Do the movements slowly and comfortably.
• Stay focused on the knee.
You can do this easy by sitting in a bed or on a mat on the floor
with your back against the wall.
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Chapter 5
Praanaayaam
Importance
Meaning
प्रयणथयआययमइततप्रयणयययम
(Praanasysa aayaam ati Praanaayaam)
(Translation: Praanaayaam is the
regulation of Praan)
126
Praanaayaam
Praan is the life force and vital energies which form the 2nd
sheath of existence – Praan-may Kosh. The literal meaning of
Praan (प्रयण) and it's colloquial usage (प्रयणतनकलजयनय) indicates that
Praan is what differentiates life from death. We are alive only as
long as the life force of Praan resides in the body (Ann-may
Kosh). The presence of Praan in a body is indicated by many
functions such as breathing, digestion, excretion, reproduction,
circulation, heartbeat, brain processing related to sense organs,
etc.
Impact of Praanaayaam
Our breathing pattern impacts our well-being.
Real-life observation
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Real-life observation
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Praanaayaam
Real-life observation
Real-life observation
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movement
Typical mistake #4: Breathing through mouth should be
replaced with breathing through nose
Experiment
Reflection Question
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Praanaayaam
The overall guidelines for Pranaayam are the same as that for
Yogic practices. Some additional precautions to be followed in all
Praanaayaam practices :
1. Face, neck and back straight
2. Body, back and face relaxed, not tense
3. Appropriate gap between successive rounds of the specific
Prananyam to increase effectiveness
4. Eyes closed
5. Comfortable pace. Not too fast (self-test is that forehead
should remain relaxed)
6. Other hand on the knee (Palm up, thumb touching the
forefinger). Hand relaxed at the elbow and not straight.
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Reflection Question
Experiment
Close your eyes and observe your breath and mind. Feel your
breathing pattern – the speed, depth, sync with body,
irregularity in pattern, if any. Observe the overall speed of
thoughts as they come in and go. After observing for a few
moments, practice 7 continuous rounds of Bhramari in
Shanmukhi Mudra, pausing only to breathe in between rounds.
After completion, drop your hands and observe your your
breath and mind again. Enjoy the state of ease and relaxation
of the breath and mind!
Key Points
• Praan is the life force and vital energies which form the 2nd
sheath of existence – Praan-may Kosh.
• Breathing is one of the main functions of the force of Praan
• Yogic practices to regulate our Praan are called Praanaayaam
• Our breathing pattern impacts our well-being.
• Today, incorrect breathing has unknowingly become a cause
of dis-ease.
• By taking our breathing back to it's natural manner and
pattern, we can positively impact our emotional and physical
well-being.
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Deeper Understanding –
Special tips to learn Praanaayaam
Generic step-wise technique for learning Praanaayaam –
20 min per practice
# Step What instructor Purpose for Expected
does participants time
(min)
1 Introduction Name of Prepare for 1
Praanaayaam what is coming
and reason
2 Demo & key • Show full video, Get an overview 4
points ask participants of what to do,
to note key and to note if
points and their condition
contra- allows them to
indications do the practice
• After the video,
explain key
points
3 Trial practice • Ask participants Try for 2
with contra- themselves and
indications to see challenges
only observe faced, which
• Ask participants can be asked
practice with as a question
video on, if
needed. Sit and
note common
mistakes being
made
4 Deeper • Share common Common 10
understanding mistakes and mistakes get
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Bhramari
• The right syllable (N): Chant “M” and then “N” and see
difference in where the vibration gets produced. The vibration
in N is at the top of the head region
• The right pitch and volume: Try various modulations of
sound and see how the same sound can be made in different
ways, E.g. (a) high pitch from throat (b) soft and low volume
(c) deeper pitch and from abdomen. Experience a different
type of vibration in each case. Find out your pitch and volume
which matches your body's vibration and “feels right”.
• The impact of Shanmukhi on Bhramari:Do 1 round of
Bhramari with Shanmukhi and 1 without. Do this twice.
Experience the difference and impact of Shanmukhi on 3
things – (a) light (b) sounds from external environment (c)
vibrations felt during Bhramari
Yogic breathing
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Praanaayaam
Sukhaasan Posture
Instructions
1. Sit in comfortable position, with knees bent and legs crossed.
2. Ensure your head and neck are in a straight line.
3. Keep in mind that your spinal cord is straight.
4. Keep both elbows below the shoulders and leave the shoulders
down loosely.
5. Keep the palms on the knees; palm should face towards the
sky.
6. Relax the hand completely; it should be turned from the elbow
and not straight.
7. The whole body should be straight and relaxed (without any
stress)
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Nasikaa Mudraa
• Bend the middle finger and the index
finger of the right hand.
• The thumb, the little finger and its
sharp finger (ring finger) will remain
open.
• Use the thumb to close the right
nostril.
• To close the left nostril, use the little
finger and its wing finger (ring finger)
• Relax, resting the right hand on the chest.
Chandra Anulom Vilom
• Keep eyes closed.
• Make Naasikaa Mudraa with your right hand.
• Close your night nostril with the right thumb.
• Breathe in slowly from the left nostril, and gently breathe out
completely from the left nostril
• This is one round - breathing in from the left nostril, and
breathing out of the left nostril
• Do such 9 rounds.
• After doing this, do Naadi Shuddhi (Anulom Vilom) 5 times.
Benefits
Help in mental problems
• Mental imbalance
• Anxiety
• Stress
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Praanaayaam
• Asthma
• Improves lung function
• Cleans the nostrils
Other benefits
• Help in hypertension – Blood Pressure more than 130/90
• Pulse - more than 85
• Helps to Increase weight
Key Points
Note: During the gap between rounds, become aware of the path
of the breath inside the body.
Reduce the practice of Chandra Anulom Vilom during winters.
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Praanaayaam
Nasikaa Mudraa
• Bend the middle finger and the index
finger of the right hand.
• The thumb, the little finger and its
sharp finger (ring finger) will remain
open.
• Use the thumb to close the right nostril.
• To close the left nostril, use the little
finger and its wing finger (ring finger)
• Relax, resting the right hand on the chest.
Benefit
Help in mental problems
• Mental imbalance
• Depression
• Worry
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• Stress
Influence on the respiratory system
• Bronchitis
• Asthma
• Improves lung function
• Allergy
• Cleans the nostrils
Other benefits
• Low blood pressure – BP less than 90/60
• Low pulse - less than 65
• Reduces obesity
Important information
1. Keep eyes closed.
2. Make naasikaa mudraa by bending middle finger and index
finger of right hand
3. Relax the right hand on the chest.
4. Breathe from the right nostril; breathe out from the right nostril.
5. There is no sound in the movement of breath.
Note: During the gap between rounds, become aware of the path
of the breath inside the body.
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Deep Breathing
Instructions
Sit down in Sukhaasan.
Keep your eyes closed
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Praanaayaam
Benefits
• Takes exhaustion away, leaving a feeling of freshness.
• Calms down mind, reduces thoughts in the mind.
• Safer than Kapalbhati for hypertensives
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Key Points
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Praanaayaam
Naddi Shuddi
Naasikaa Mudraa
• Move the middle finger and thumb of the finger (index finger).
• The thumb, the small finger and its wing finger (ring finger) will
remain open.
• Use the thumb to close the right nostril.
• Use the small finger and its wing finger (ring finger) to close
the nasal passage.
• Relax hand on chest.
Naadi Shuddhi:
• Sit down in Sukhaasan.
• Keep eyes closed.
• Make naasika mudra with your right hand and close your right
nostril with the right thumb.
• Exhale completely out of the left nostril.
• Breathe in slowly from the left nostril.
• Close the left nostril and open the right nostril.
• Slowly and completely exhale out of the right nostril.
• Breathe in slowly from the right nostril.
• Close the right nostril and open the left nostril.
• This is one round - breathing out and in from left nostril,
breathing out and in from right nostril
• Repeat. Take out the breath slowly and completely out of the
left nostril. Breathe in and out from the left nostril
• Do such 9 rounds.
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Benefits
• Help in mental problems
• Mental imbalance
• Depression
• Worry
• Stress
• Influence on the respiratory system
• Bronchitis
• Asthma
• Improve lung function.
• Allergy
• Clean and balance nasal
Important information
1. Keep eyes closed.
2. Make nasal mudra – twist middle finger and finger thumb (index
finger) of right hand
3. Relax hands on the chest.
4. Breathe in and out of the same nostril and then with the other.
5. There is no sound in the movement of breath, if head begins to
ache, feels heavy, or feel restless, means there’s more pressure
in the lungs.
Key Points:
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Praanaayaam
Yogic breathing
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Praanaayaam
Key Points
Note: As you breathe in, notice how the body is expanding, how
the life force is going in.
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Bhramari Praanaayaam
Instructions
• Sit down in Sukhaasan.
• Keep eyes closed.
• Taking a deep breath,
pronounce the sound of a
bee humming - “Nn”.
• Stay alert in the gap
between two rounds –
notice the vibration that is
spreading in the body,
the calmness of mind,
lessening of the thoughts and the breathing pattern becoming
stable.
• Do this 3 times.
Performing this praanaayaam in the Shanmukhi mudraa:
Making shanmukhi mudraa:
• Close the eyes, ears and lips with both hands.
• Keep the thumbs in the ear so that sound does not come in.
• Keep two fingers (index and middle) on the eyes so that the
light does not go in.
• Cover the lips and face too, with the ring and little fingers.
Taking in a deep breath, chant “Nn”.
Stay alert in the gap between two rounds – notice the vibration
that is spreading in the body, the calmness of mind, lessening of
the thoughts and the breathing pattern becoming stable.
Do this 3 times.
Keep your hands in shanmukhi mudraa only. When the vibrations
stop and the thoughts enter the mind again, bring your hands
down.
Benefits
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Key Points
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Praanaayaam
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Chapter 6
Relaxation
Importance
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Relaxation
Why Relax?
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Relaxation
If you don’t apply your mind and body, don’t think that it is
effortlessness. It is laziness. Not applying yourself is laziness.
Effort comes mainly because somewhere we stop enjoying what
we are doing. So effortlessness is in terms of your experience, not
in terms of applying yourself. But if you don’t apply yourself, it is
laziness. It is not effortlessness.
What to Relax?
How to Relax?
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Relaxation
When to relax
Practical Activity
Reflection Activity
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Key points
• Why relaxation
• What do we relax?
o Primarily the 3 Koshas – Ann-may, Praan-may, Manomay.
The mis-alignment of these causes stress. This can arise
due to under or over activity.
o Also, getting in touch with Vigyaanmay and Anandmay
Kosh.
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Relaxation
o On a weekend
o During periods
o When we are mentally or emotionally disturbed
o When we are unwell
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Chapter 7
Meditation &
Mindfulness
Importance
164
Meditation & Mindfulness
What is meditation?
The moment we utter the word “meditation,” there are all kinds of
misconceptions about it. First of all, the English word “meditation”
doesn’t mean anything in the sense, if you close your eyes and sit,
in English we call it “meditation.” You can sit with your eyes closed
and do many things. There are many dimensions. You can do
japa, tapa, dharana, dhyana, samadhi, shoonya [different
meditative practices and states of experience]. Or you might have
just mastered the art of sleeping in vertical postures!
Flowers and fruits will come out of a plant not because you want it,
but simply because you created the necessary, conducive
atmosphere. Similarly, if you create the necessary atmosphere
within yourself, on all the four dimensions of who you are, then
meditation will naturally flower within you. It is a certain fragrance
that one can enjoy within himself.”
Various scientific studies have proved that meditation techniques
have a range of benefits such as greater coherence within the
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Meditation & Mindfulness
No one can travel faster than the mind ! Even the sun's rays
take 8 minutes to reach the Earth. On the other hand, we can
immediately imagine being on a planet, being 100 years old,
life 200 years before us, etc. Imagine the kind of energy used
in this work! Now, if our mind was constantly moving from one
place to another, one time to another, one topic to another –
how much energy would get used. No wonder we feel so
fatigued at the end of the day!
Experiment
Close your eyes for 3-4 minutes and just observe the flow of
your thoughts, as if you are watching a movie. Let the thoughts
come and go. Become aware of where all your mind goes,
without judging yourself for having any of the thoughts. Open
your eyes after 3-4 minutes.
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Meditation & Mindfulness
Reflection Activity
Key Points
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Annexure –
Frequently Asked Questions about Mindfulness
Q: What is mindfulness?
• Mindfulness means observing and focusing on whatever is
happening in the present moment, in a non-judgmental way.
• Our minds are usually elsewhere - thinking about the past or
worrying and planning for the future. Mindfulness is a way to
come back to the present.
• When you’re being mindful, you become keenly aware of
yourself, your thoughts and your surroundings. But you simply
observe these things as they are, without reacting to them or
judging them.
• When thoughts or other distractions arise, you observe those
as well, and come back to focusing on whatever you were
being mindful of.
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Interesting fact
Interest from outside Google was so great that the Search Inside
Yourself Leadership Institute (SIYLI) was established in 2012 as
an independent non-profit organization. Today, SIYLI is a globally
recognized program, which trains companies and non-profits
around the world, including India.
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Chapter 8
A Change Plan
Importance
174
A Change Plan
You can! You will need someone to support you initially, it could
be a friend or family member or anyone else. The person need not
be a certified Yoga instructor, but should be alert. Most
importantly, you should be aware and alert at all times and never
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A Change Plan
Note: In the plan below, 40 minutes are used daily, but their
distribution across types of Vyaayaam is different
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A Change Plan
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A Change Plan
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A Change Plan
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LOOSENING PRACTICES
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A Change Plan
JOINTPAIN AASAN
Passive toe Relax at Sthitil Relax at Shithil Relax at Shavaasan
rotation Dandaasan – 2 Makraasan – 2 – 2 breaths
breaths breaths
Kneecap
movement SITTING PRONE SUPINE
RELAXATION
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PRAANAAYAAM
Specific to condition (Choose one of these)
• High BP: Chandra Anulom Vilom (Left in, Right out) – 9
• Low BP: Surya Anulom Vilom (Right in, Left out) – 9
• Other Participants: Deep Breathing (a) Nose-in Mouth-out Sigh (b)
Nose-in Mouth-out Loud (c) Nose-in Mouth-out Quiet (d) Nose-in Nose-
out Quiet (e) Nose-in Nose-out Very Slow –3 Round each
MEDITATION – 5 minutes
Body (Ann-may Breath (Praan-may Mind (Manomay Kosh):
Kosh): Kosh):
Silence
Part-wise Body Heartbeat focus
Awareness Sound (Mantra, Japa)
Pulse focus
Breath-Body Image (Symbol, Deity,
Awareness & Breath observe (Nose, Metaphor)
Synchronization Path inside, match with
body)
PRACTICES FOR PEACE, LOVE, JOY – 15 minutes
Peace Self-Love Joy
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A Change Plan
Annexure – Praanaayaam
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A Change Plan
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A Change Plan
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Chapter 9
Importance
194
And Then Some More…
However, in the spirit of taking full ownership for your health, stay
alert and aware about the impact of each practice on your body. If
something seems very uncomfortable or not suiting you, stop that
practice immediately. Our body is our greatest teacher, more than
any book or yoga instructor or guru. Trust your intuition and your
body’s signals.
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And Then Some More…
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And Then Some More…
have physical, vital, mental & emotional and spiritual benefits. The
extent of benefit derived will deepen, as our practice deepens.
Though we will derive benefits at all levels, even if we are not
aware of them. But deeper awareness definitely deepens the
impact, based on the principle – Praan flows where attention
goes.
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The first and the most important guideline is to follow and embody
the 2 Sutras explained in the Chapter of Aasan in your practice. A
powerful lever, which will enable you is awareness.
First start by being aware of your body and breath, and learning to
co-ordinate them. This naturally involves the mind as well.
Then start going deeper into your body changes. Start with
observing macro changes in various parts of the body, such as
muscles, bones, internal organs. Then move to micro changes
such as internal blood circulation, vibrations, tingling, weight and
temperature. As you deepen your awareness, the impact on your
body will also deepen.
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And Then Some More…
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Pranayaam (3 Rounds)
• Kapaalbhaati – 50 to 100 times is one round, followed by a gap
• Cooling Pranaayaam – (a) Shitali (b) Shitkari (c) Sadant
Aasan
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And Then Some More…
203
Additional Resources
and About Us
203
About Swasth Yog Institute
Our Vision:
For all to live fully and freely
Our Mission:
To create an ecosystem
which enables a state of internal harmony (Yog)
within each individual's body, vital energies, mind and emotions,
thus freeing them to be their true, full Self,
and reach their potential.
Current reality
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Sadly, the ecosystem today is far from its potential. Our education
includes language, science and math, but does not teach us how
to handle ourselves. Employers invest more resources on
strategies and skill-building than culture building, role-modeling
and supporting staff to be their best. Incentives of healthcare
providers are not aligned to health. There is limited formal support
for life changing transitions such as starting work, getting married,
becoming a parent, and retiring.
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About Swasth Yog Institute
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About Swasth Yog Institute
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About Swasth Yog Institute
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Journey ahead
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About Swasth Yog Institute
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RANGE OF INTERVENTIONS
• Group Sessions
• Health level measurement
• Self-learning resources
• Personal consultation
• Diet & Lifestyle assessment
• Assessment of Learning
• Whatsapp Support Group
• Cooking demos & pot-lucks
• Participant-led celebrations at end!
What does the course offer?
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About our Well-being Programs
Impact of intervention
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About our Well-being Programs
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About our Well-being Programs
Participant-centric design –
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About our mother organization – Swasth Foundation
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My Journey
by Garima Gupta Kapila, Founder of Swasth Yog Institute
I have a deep desire for seeing a world where we can all live fully
and freely, where each of us can feel – “I’m free to be me”. A world
where all of us can reach our highest potential, with the full
support of our body, in our endeavors.
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My Journey
This belief is not born out of reading books and having intellectual
conversations, but by living this truth. As I look back, I see three
distinct chapters unfolding simultaneously in my life.
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My Journey
Until I realized, that even after doing and getting all the above, I
wasn't happy. The more I achieved, the more worthless I felt. The
more I fought norms, the more I felt imprisoned. Externally, I had
all the freedom and validations I needed – supportive parents,
spouse, in-laws, friends, colleagues as well as resume value
achievements to die for. But none of it made me feel perfect and
free. As I cut needs, desires, relationships and external measures
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Suddenly, the pieces started fitting together. I was doing the same
activities, but the feeling and therefore the outcome changed.
Writing became a way to facilitate a dialogue between my inner
child and critic, workshops became an avenue to test out small
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My Journey
With this being, I could unlock the secret which I had almost given
up on being able to understand! Yes, I found the purpose of my
life. Ma raison-d-etre. The reason for the birth of this earth-bound
visitor, I. The most liberating part of this knowledge, was that I was
but an instrument in the hands of God.
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Resource People and Institutions
• Isha Foundation
• Kaivalyadhama (Lonavala)
• The Yoga Institute (Santacruz, Mumbai)
• Swami Vivekaananda Yoga Anusandhana Samsthana
• Dr Robert Svoboda
• Dr Claudia Welch
• Suzanne Scurlock-Durana
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Emotional development
Spirituality
• Art of Living
• Chinmaya Mission
• Isha Foundation
• Mukeshaanand (http://www.mukeshaanand.org/)
• Ramana Maharshi Ashram
• Vipassana
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References
References
https://en.wikipedia.org/wiki/Asana#Number_of_positions
https://www.artofliving.org/yoga/patanjali-yogasutra/knowledge-
sheet-83
http://isha.sadhguru.org/yoga/yoga_articles_hatha_yoga_asanas/
asanas-guide-align-divine-sadhguru/#1
https://www.innerengineering.com/online/blog/how-to-just-relax
http://isha.sadhguru.org/yoga/meditations/benefits-of-meditation/
https://www.innerengineering.com/online/blog/so-you-think-you-
want-to-meditate
https://www.youtube.com/watch?v=GSW22KMwfto
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