Transcript Document

Revitalizing the Self (ReviSe)
Re-Energizing Program
(ReviSe Basic)
17 May 2009
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Five Activities
• Ushaa Paan
(5 min in the morning – immediately after leaving the
bed) – for stomach
• Joint Loosening
(20 min at work place, either in the morning or half an
hour before meal or three and a half hours after meal)
• Pranayam/Meditation
(10 min at work place)
• Playing soothing, light classical music at work place
(or Gayatri Mantra – either with low volume or no volume)
• Keep a small plant on your office table, water it daily,
watch it grow
17 May 2009
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Ushaa Paan
1. Ushaa Paan
• Immediately after you leave the bed in
the morning
• Before doing brush
• Take about 0.5 to 1 liter of normal tap
water (neither cold nor warm) in a jug
(preferably kept in copper jug) (during
winters lukewarm water can be taken)
• Sit down in squatting position and drink
the water slowly through a glass
(if you cannot drink 1 liter, then start with
1 glass and keep increasing half a glass
every 2 weeks)
17 May 2009
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Ushaa Paan
1. Ushaa Paan
After drinking the water, keep the glass
down and stand up
Three aasanas have to be done now
(reference – Yoga Therapy, page 35;
Yoga Chikitsa Sandarshika)
Caution
People having high BP and heart problem
and pregnant ladies should not drink more
than 2 glasses of water. They should not do
these aasanas and should only go for a
walk after drinking water
17 May 2009
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Ushaa Paan
1. Ushaa Paan
(a) Taad Aasan
• Lock the fingers of your hands and
place them on your head, palms will face
the sky
• Take a deep breath, stand on your toes
and stretch the hands and body up
• Breathe out and bring the hands and
foot down
• Repeat this procedure 8 times
(Purpose – to push the water with force
from the stomach to the small intestine)
17 May 2009
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Ushaa Paan
1. Ushaa Paan
(b) Tiryak Taad Aasan
• Take about 1 feet distance between the legs
• Lock the fingers, stretch the hands up,
palms facing the sky
• Take deep breath
• Breathe out and bend left through your
waist
• Breathe in and come to the center
• Breathe out and bend right
• Breathe in and come to the center
• Repeat this procedure 4 times
(Purpose – to facilitate the motion of water
through the small intestine)
17 May 2009
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Ushaa Paan
1. Ushaa Paan
(c) Kati Chakrasan
Take about 1.5 to 2 feet distance between
the legs
Spread the hands out parallel to the
ground
Take a deep breath
Breathe out and turn left, keep the right
hand over the left shoulder and left
hand behind the back
Twist from your waist and see the ankle
of the right leg from the side of the
left shoulder
17 May 2009
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Ushaa Paan
1. Ushaa Paan
(c) Kati Chakrasan
Breathe in and come to the center
Breathe out and turn right, keep the left
hand over the right shoulder and right
hand behind the back
Twist from the waist and see the ankle of
the left leg from the side of the right
shoulder
Breathe in and come to the center
Repeat this procedure 4 times
(Purpose – to facilitate the motion of
water through the large intestine)
17 May 2009
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Joint Loosening
(sandhi sanchalan ke abhyas)
2. Joint Loosening
(reference – Yoga Therapy;
Yoga Chikitsa Sandarshika)
Start from the very first class, and continue
in each class
Each step should be done at least 5 times
Total time should be about 15 – 20 min
In the end - Eye, Ear, Mouth and Chest
exercises should also be done
Points to remember
• All the steps should be accompanied by
deep breathing
17 May 2009
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Joint Loosening
(sandhi sanchalan ke abhyas)
2. Joint Loosening
(reference – Yoga Therapy;
Yoga Chikitsa Sandarshika)
Points to remember
• All the motions should be synchronized with
the speed of the slow and deep breathing
• Back and neck should always be straight
• There should always be smile on the face
• Observe the stretching in different parts
• Do each motion at slow speed and focus on
the motion of each part
Cautions
People having cervical spondylitis or neck pain
should not do forward bending of neck
17 May 2009
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Pranayam / Meditation
3. Pranayam/Meditation
(reference – Yoga Therapy;
Yoga Chikitsa Sandarshika)
First week, only do deep breathing
• When you breathe in, observe that the
stomach expands and chest expands
• When you breathe out, observe that the
chest contracts and stomach contracts
Note: Keep a hand on the stomach to
observe whether the movement of
stomach is proper or not
• The breath should be deep and long
• Breathing should be done slowly
17 May 2009
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Pranayam / Meditation
3. Pranayam/Meditation
(reference – Yoga Therapy;
Yoga Chikitsa Sandarshika)
Second week, start doing deep breathing
with imagination of absorbing Solar
Energy
• Observe that Sun’s rays/energy are
entering your body with the breath
• Observe that Solar energy is
reaching each and every part of the
body and energizing it
• Observe that Sun’s rays are entering
each and every cell of the body and
brightening it
17 May 2009
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Pranayam
/
Meditation
3. Pranayam/Meditation
(reference – Yoga Therapy;
Yoga Chikitsa Sandarshika)
Second week, start doing deep breathing
with imagination of absorbing Solar
Energy
• Entire body has become bright and
energized like the Sun
• When you breathe out, observe that
all the anxieties, worries, darkness,
pain and toxins are going out with the
breath, and you have become full of
light and energy
17 May 2009
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Pranayam / Meditation
3. Pranayam/Meditation
(reference – Yog Chikitsa Sandarshika)
Next two weeks, continue deep breathing
and introduce Nadi Shodhan and
Kapal Bhati
Nadi Shodhan
• Close the right nostril with the
thumb of the right hand
• Breathe in with the left nostril
• The breathing should be without
sound
• Breathe out from the left nostril
• The ratio of breathing in to
breathing out should be 1:1
• Repeat 5 times
17 May 2009
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Pranayam / Meditation
3. Pranayam/Meditation
(reference – Yog Chikitsa Sandarshika)
Nadi Shodhan
• Now, close the left nostril with
the thumb of the right hand
• Breathe in with the right
nostril
• The breathing should be
without sound
• Breathe out from the right
nostril
• The ratio of breathing in to
breathing out should be 1:1
• Repeat 5 times
17 May 2009
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Pranayam / Meditation
3. Pranayam/Meditation
(reference – Yog Chikitsa Sandarshika)
Nadi Shodhan
• Next, inhale and exhale with
both the nostrils 5 times
• The breathing should be
without sound
• The ratio of breathing in to
breathing out should be 1:1
After that introduce Anulom Vilom
Pranayam
and
Bhramari
Pranayam
17 May 2009
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Closing each class
At the end of each class
Close each class with 5 times Om
chanting, followed by 3 times chanting
Shantihi
Om chanting
• Chant ‘O’ and ‘m’
• Time duration = 1:1 (1 times ‘O’ and 1
times ‘m’)
• When you chant ‘O’, feel that the
sound is coming from the naval region
• Chant ‘m’ with closed lips; observe
that the sound is vibrating in the brain;
feel that Solar light and energy are
entering the brain and brightening and
energizing it
17 May 2009
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Extra
One month after the regular conduction
of the above program, you can
introduce
Pragya Yoga
In the beginning, tell first 4 steps
Next day, tell the next 2 steps, …
Continue till all the 16 steps are taught
Do each step with proper deep breathing
Total time = 3 min for one Pragya Yoga
Two weeks after the introduction of
Pragya Yoga, you can introduce
Surya Namaskar
Do each step with proper deep breathing
Total time = 5 min for one Surya
Namaskar
17 May 2009
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17 May 2009
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