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Andhra Sampradaya Santhyavanthanam book needed

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Loga samastha Sugino Bhavanthu!!

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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.
BASTRIKA: This is nothing but slow inhale and exhaling of air. (3 sets of 5 minute duration each)
KAPALBHATI: 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.
6. ANULOM VILOM:- Anulom Vilom is breathing through one nostril and out from the other. This causes calmness of the mind and stabilization of the nervous system. Proper scientific studies have indicated that alternating breathing through the nostrils assist in the linking from one side to the other side of the brain. This is carried out by sitting in any relaxing restful position on a yoga mat. Make sure the head, neck and spine are upright. Place your left hand on your left knee. Close your right nostril by pressing the tip of your right thumb against it. Breathe out slowly through the left nostril. Inhale slowly as usual and deeply through the left nostril, keeping the right nostril closed with the fingers. Close your left nostril with the small finger and ring finger of your right hand and exhale all through the right nostril. Then inhale through the right nostril, keeping the left nostril closed and, finally exhale through the left nostril, keeping the right nostril closed. (3 sets of 5 minute duration each)
In the five minute gap fold hands, and hold your shoulders and rotate hands in clockwise and anticlockwise direction. Also repeat the butterfly movement.
7. After the 3rd 5 minute gap hold hands behind head and push the head forward. Now hold each side of your head and repeat process. Now hold your forehead and repeat same.
8. Now hold your outstretched legs at the knees (do not bend) and give full rotation to your shoulder cuffs.
9. GRINDING MOVEMENT:- Stretch your legs and hands and do nothing but the simple griding movement which I am sure all of us know.
10. BRAHMARI:- Close your ears, close eyes, and slowly chant OM mantra.
11. Sit down with legs folded, hold your hands in meditation pose with fingers showing number 3. Chant OM Mantra. Have a thoughtless mind. Rub your hands well and wipe your face.
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