YOGA FOR A HEALTHIER LIFE
View demo videos

Breathing exercises 

Good for heart and lungs

1. Hands in and out breathing 

2. ⁠Ankle stretch breathing 

3. ⁠Tiger stretch breathing 

4. ⁠St. Leg raising 

Loosening exercise/ joint exercises. Helps to improve the immunity 

1. Neck exercises 

2. ⁠Shoulder rotation 

3. ⁠Elbow stretch 

4. ⁠Wrist joint exercises 

5. ⁠Fingers stretch 

6. ⁠Mula Bhandha ( Anas contraction)

7. ⁠Butterfly exercise 

8. ⁠Knee joint exercises 

9. ⁠Ankle exercises 

10. ⁠Toes stretch 

Pranayama

This is for all ages for healthy body and mind. Inhale and exhale slowly and steadily always. Try to breathe out more than inhaling time. Keep the eyes closed and keep attention on the breath.  

By controlling the breath, one can control the Mind. Helps in 

Depression, anxiety and stress related disorders 

1. Abdominal breathing 

2. ⁠Chest breathing 

3. ⁠Clavicular breathing 

4. ⁠Full Yogic breathing ( combine all the above three breathings )

5. ⁠Kapala Bhathi ( Active exhalation , which passive inhalation. Only 20 to 40 times )

6. ⁠Chandra Anuloma Viloma ( breathe in and out only through Left nostril)

7. ⁠Surya Anuloma Viloma (breathe in and out only through Right nostril)

8. ⁠Nadi Suddhi pranayama . 

Method : Assuming Nasika Mudra , inhale through left by closing the right nostril, then close the left and breathe out through right nostril, then inhale through the same right nostril and close it, open the left and breathe out through Left nostril. 

This makes one Cycle. Practice for 5 to 10 minutes. 

9. Brahmari pranayama ( Humming like a bee. Inhale fully then Close the throat muscles slightly and exhale with the humming sound )

Meditation 

Vethatri  Maharishi says

If you control the mind it will wander more and more. If you try to understand the mind , it will come back to you. 

While chanting keep your eyes closed and feel the vibration. Turn the mind inward. Mindfulness is important. 

A - kar chanting 

U - kar chanting 

M - kar chanting 

Om chanting- each 5 times. This prepares you for meditation. 

Om Meditation 

Stage one 

Chant Om continuously, no gap. Two minutes 

Stage two

Give a small gap ( silent )between the two om chants. Two minutes.

Stage three

Prolonge the Om chanting and give long silent gap.  Repeat 9 to 27 times.