Loga samastha Sugino Bhavanthu!!
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STEPS TO HEALTHY LIVING
1. Chant OM 3 times, then chant GAYATRI MANTRA, MRITYUNJAYA MANTRA, then chant MATA PITA GURUH DEIVAM...then relax your mind totally.
2. Warmup:- Slow walking, half sitting and getting up, casual waving of hands, side sitting and getting up with outstretched hands, keep legs straight and touch ur toes, stretch legs, touch one leg with both hands, and any other warm up exercise that you know.
3. Sit with legs folded.
: This is nothing but slow inhale and exhaling of air. (3 sets of 5 minute duration each)
: Breath in normally and exale by force taking the stomach inwards. (3 sets of 5 minute duration each)
Kapalabhati pranayama one of the most popular "cleansing" breathing exercise is also known as the breath of fire or the skull glowing breath. The idea is to breath in normally and then forcibly exhale; with the intention of removing the lungs of musty air. This causes the intake of oxygen filled or rich air and hence purifying the body. It is recommended that one should gradually increase to at a rate of 30 exhalations per minute or practice at least 10 minutes a day. Scientific studies have shown that this yoga breathing has positive effects on patients with asthma so much that it led to decrease in asthma attacks and even stop taking cortisone medications.
Remember to loosen your limbs every 5 minutes. Then follow the butterfly movement by holding your foot with both hands and flapping the legs up & down.
4. Sit with legs stretched and then join your hands and do the gripping procedure for both legs and hands.
5. Stretch one leg and hold the other one in folded position with your hand and lift as high as you can. Do not strain.