Prarambhik Sthiti (Base Position)
Techniques
Sit with your legs outstretched, feet together but not touching each other.
Keep the palms behind the buttocks.
Keep your fingers pointing backwards and elbows straight.
Head, neck and spine should be comfortably straight.
Take the support of arms and lean slightly backwards.
Be conscious of your breath and close your eyes.
Relax the body and mind.
Benefits
Straightens the spine
Increases awareness of the body
Calms the body and mind
Contraindication
Cervical pain
Severe back condition
Padanguli Naman (Toe Bending)
Techniques
Sit with your legs outstretched, feet together but not touching each other.
Keep the palms behind the buttocks and straighten the elbows.
Head, neck and spine should be comfortably straight.
Take the support of arms and lean back.
Keep your awareness on your toes.
Move both toes backwards and forward.
Inhale when toes move backwards and exhale when toes move forward.
Hold each position for a few seconds.
Benefits
Awareness of the toes
Opens the blockage
Improves blood circulation
Opens the pranic energy channels
Contraindication
Toe injury
Goolf Naman (Ankle Bending)
Techniques
Sit with your legs outstretched, feet together but not touching each other.
Keep the palms behind the buttocks.
Keep your head, neck and spine comfortably straight and straighten the elbows.
Take the support of arms and lean back.
Keep your awareness on your feet.
Inhale and bend your feet backwards.
Exhale and bend your feet forward.
Benefits
Awareness of the feet
Opens the blockage
Improves blood circulation
Opens the pranic energy channels
Contraindication
Ankle injury
Goolf Chakra (Ankle Rotation)
Techniques
Sit in the base position.
Variation-1
Rotate right leg from the ankle clockwise and inhale when leg bends forward.
Repeat this practice 10 times.
Rotate left leg from the ankle anti-clockwise and exhale when leg bends backward. Breathing technique will be the same.
Repeat this practice 10 times.
Variation-2
Rotate both legs together clockwise and anti-clockwise.
Repeat this practice, 10 times both sides.
Breathing technique will be the same.
Variation-3
Keep the feet separated.
Rotate both feet together but in opposite directions.
Rotate 10 rounds in one direction and 10 rounds in the opposite direction.
Benefits
Awareness of ankle and feet
Opens the blockage
Improves blood circulation
Opens the pranic energy channels
Contraindication
Ankle injury
Goolf Ghoornan (Ankle Crank)
Techniques
Sit in the base position.
Bend the right knee and keep it on left thigh.
Bring the foot near the pelvic joint.
Keep the right ankle outside of the left pelvic joint.
Hold the right ankle with hand.
Hold the toes of right foot with the left hand; right hand on the ankle.
With the help of left hand, slowly rotate right foot 10 times clockwise and anti-clockwise.
Inhale on the upward movement and exhale on the downward movement.
Repeat this process 10 times with right leg clockwise and anti-clockwise.
Benefits
Awareness of ankle and feet
Opens the blockage
Improves blood circulation
Opens the pranic energy channels
Reduces ankle pain
Contraindication
Knee injury
Janufalak Akarshan (Kneecap Contraction)
Techniques
Remain in the base position.
Contract the muscles surrounding the right knee.
Hold the contraction for 3 to 5 seconds.
Relax the knee muscles.
Repeat this practice from left leg.
Repeat this practice for 8 to 10 times.
Benefits
Improves blood circulation
Opens the pranic energy channels
Reduces knee pain
Relaxes the knee muscles
Janu Naman (Knee Bending)
Techniques
Variation-1
Remain in the base position.
Bend the right knee, bringing in the thigh.
Try to keep it the near to the chest.
Hold this position for 5 to 10 seconds.
Inhale while contracting the knee.
Exhale while relaxing the knee.
Repeat this practice 10 times for both sides.
Variation-2
Remain in the base position.
Hold both the thighs.
Bring the knees near the chest.
Hold this position for 3 to 5 seconds.
Repeat this practice 5 to 10 times.
Inhale while relaxing the knees.
Exhale while contracting the knees.
Benefits
Opens the pranic channel
Reduces joint pain
Relaxes the knee muscles
Reduces muscles stiffness
Contraindication
Severe knee injury
Janu Chakra (Knee Crank)
Techniques
Sit in the base position.
Bend the right knee and bring the thigh near the chest.
Place the hands under the right thigh; interlock the fingers.
Slowly raise the right leg from the ground.
Rotate the leg from the knee making a large circle.
Inhale on the upward rotation.
Exhale on downward rotation.
Rotate 10 times clockwise and 10 times anti-clockwise.
Repeat this practice with both legs, 10 times clockwise and 10 times anti-clockwise.
Benefits
Osteoarthritis
Rejuvenates the joint
Activates healing energy
Contraindication
Severe knee injury
Ardha Titali Asana (Half Butterfly Pose)
Techniques
Sit in the base position.
Variation-1
Breath Synchronization
Bend the right leg and place right foot on the left thigh.
Keep the right hand on top of the right knee.
Hold the toes of the right foot with left hand.
While inhaling, move your right knee up towards chest.
While exhaling, move down your knee and try to touch the knee on the floor.
Keep your trunk strait.
Comfortably practice 10 up and down movements.
Repeat this practice with both legs.
Variation-2
Without Breath Synchronization
Remain in the same position.
Relax the right leg muscles.
Press the right knee down with the right hand.
Try to touch floor with the knee.
Do not strain yourself.
Let the knee come up itself.
Practice 30 up and down movements in quick succcession.
Breathing should be normal.
Repeat this practice with both legs.
Benefits
Loosens the knee and hip joint
Improves blood circulation
Reduces muscles pain
Contraindication
Severe knee pain or injury
Shorni Chakra (Hip Rotation)
Techniques
Sit in the starting position of ardha titali asana.
Using your right hand, rotate the right knee.
Try to make as large a circle as possible.
Rotate 10 rounds clockwise and 10 rounds anti-clockwise.
Inhale during upward movement.
Exhale during downward movement.
Repeat this practice with the left leg.
Benefits
Loosens the hip joints
Straightens the legs
Improves blood circulation
Contraindication
Severe knee injury
Poorna Titali Asana (Full Butterfly Pose)
Techniques
Sit in the base position.
Bring both knee closer, bringing soles of the feet together.
Keep the heels as near to the perineum as possible.
Try to relax the thigh and knee muscles.
Variation-1
Clasp the feet with both hands.
Gently move the knees up and down.
Do not force the movement.
Practice this up to 30 up and down movements.
Breath should be normal.
Variation-2
Keep the soles as near to the perineum as possible.
Place the hand on the knees.
Press the knees towards the floor.
Let the knees come up themselves.
Do not do forcefully.
Repeat the practice 10 to 30 times.
Benefits
Loosens the hip joints
Straightens the legs
Improves blood circulation
Removes tiredness
Contraindication
Sciatica
Sacral condition
Severe knee injury
Mushtika Bandhana (Hand Clenching)
Techniques
Sit in any comfortable position.
Hold both hands in front of the body at shoulder level.
Stretch the finger as wide apart as possible.
Close the fingers to make a tight fist with fingers inside.
Thumb should be wrapped upon the finger.
Again open the hands and stretch the fingers.
Repeat this practice 10 times.
Inhale while opening the hands.
Exhale while closing the hands.
Benefits
Removes the pain
Opens the blockage
Manibandha Naman (Wrist Bending)
Techniques
Remain in the base position.
Hold both hands in front of the body at shoulder level.
Keep the palms and fingers open and straight.
Inhale and bend the palm backward from the wrist.
Exhale and bend the palm forward.
Do not bend the fingers throughout the practice.
Repeat this practice with both hands 10 times.
Benefits
Removes the pain
Opens the blockage
Manibandha Chakra (Wrist Joint Rotation)
Techniques
Sit in the base position
Variation-1
Hold the right hand in front of the body at shoulder level.
Make a loose fist with thumb inside.
Keep the arms and elbows should straight.
Start slow rotation of the fist from the wrist.
Try to make as large a circle as possible with the right hand.
Practice 10 times clockwise and 10 times anti-clockwise.
Inhale during upward rotation.
Exhale during downward rotation.
Variation-2
Hold both hands in front of the body at shoulder level.
Keep your fist loose and arms straight.
Rotate the fists together in the same direction.
Rotate 10 times clockwise and 10 times anti-clockwise.
Breathing process will be same as in variation-1.
Benefits
Removes the pain from related joints
Relieves the tension from related joints
Contraindication
Severe wrist injury
Kehuni Naman (Elbow Bending)
Techniques
Variation-1
Sit in the base position.
Stretch the hands in front of the body at shoulder level.
Both arms and palms should be facing up.
Bend the right hand from elbow.
Try to touch the shoulders with fingers.
After this, straighten the arms and try to relax.
Variation-2
Stretch the hands sideways.
Arms and palms should be facing up.
Bend the right elbow.
Try to touch the shoulders with fingers.
Inhale while straightening the arms.
Exhale while bending the arms.
Repeat 10 times on both sides.
Benefits
Cures tennis elbow
Reduces pain from elbow
Contraindications
Severe elbow injury
Kehuni Chakra (Elbow Rotation)
Techniques
Sit in the base position.
Stretch the right arm in front of the body at shoulder level.
Hold the right upper arms with the support of left hand.
Bend the right arm with the elbow and rotate the elbow joint.
Rotate the elbow 10 time clockwise and 10 time anti-clockwise.
Inhale during upward rotation.
Exhale during downward rotation.
Repeat this practice 10 times clockwise and anti-clockwise with both elbows.
Benefits
Improves tennis elbow
Reduces elbow joint pain
Contraindication
Severe elbow joint injury
Skandha Chakra (Shoulder Socket Rotation)
Techniques
Variation-1
Remain in the base position.
Place the fingers of the right hand on the right shoulder.
Keep the left hand on left knee.
Rotate the right elbow in a large circle.
Practice 10 times clockwise and 10 times anti-clockwise.
Repeat this practice with left elbow.
Variation-2
Place the fingers of the right hand on the right shoulder.
Place the fingers of the left hand on the left shoulder.
Start full rotation from the both the elbows clockwise.
Make a large circle and rotate anti-clockwise.
Repeat this practice 10 times clockwise and 10 times anti-clockwise.
Benefits
Improves tennis elbow
Helps in cervical spondylitis
Improves frozen shoulder
Contraindication
Severe elbow injury
Greeva Sanchalana (Neck Movement)
Techniques
Variation-1
Sit in any comfortable position with hands in resting position.
Close your eyes.
Exhale and slowly move the head forward.
Try to touch the chin to the chest.
Inhale and move the head as far as back.
Try to feel the stretch of the muscles in front and back of the neck.
Repeat this practice 10 times.
Variation-2
Remain in the same position.
Move the head to the right shoulder.
Bring the ear near to the right shoulder without raising the shoulder.
Move the head to the left shoulder.
Bring the ear near to the left shoulder without raising the shoulder.
Inhale during upward movement.
Exhale during downward movement.
Variation-3
Remain in the same position.
Softly close the eyes.
Gently turn the head to the right.
Feel the stretch in the neck muscles and the loosing the neck joints.
Inhale while turning to the front.
Exhale while turning to the side.
Repeat this practice from the left side.
Variation-4
Remain in the same position.
Close your eyes.
Slowly rotate the head downward to the right backward and then to the left side.
Movement will be in slow circulation.
Feel the stretch around the neck muscles and the loosing the neck joints.
Inhale during upward movement.
Exhale during downward movement.
Practice 10 times clockwise and 10 times anti-clockwise.
Benefits
Helps in cervical spondylitis
Reduces stiffness due to thyroid and goiter
Reduces stiffness in the head, neck and shoulder region
Contraindication
Severe cervical spondylitis
Low blood pressure
High blood pressure
Vertigo