Yoga For You (Zee TV) collection

YOGA for YOU Collection

A. Pranayam Exercises (Swami Ram Dev; VCD)

Whenever you do Pranayam, start with Aum……
1. Bhastrika
2. Anulom bilom

Some exercises:
1. Stretch your legs, place hand back of the hip. Start with toes movement. Press your toes forward and backward and rotate your feet bringing toes together in circular movement and opposite direction.
2. Knees exercise: Stretch your knees, relax your knees and stretch.
3. Keep your hand under the knee and interlock position. Bend forward and backward. The same repeat for other leg.
4. Fold your leg, keep on the other thigh and place your palm on the knee and other hand on toes. Repeat for other leg.
5. Butterfly for flexibility of the hip joint. Fold your legs, join the feet together and flap your knee up and down like butterfly.
6. Stretch both legs and keep upward, interlock your hand and stretch in front, backward and circular movement. First 3 times but later increase upto 20 times.
7. Exercise waist line: “katisaundarya ashan” (attractive figure aashan). Stretch your hand, leg wide apart and then bring the left hand to right leg and right hand to the left one.
8. Sit on sukhashan. Stretch your thumb and then start moving your fingers.
9. Move your hands upward and down ward.
10. Make your hand handful and move in round direction.
11. Stretch your hand straight and then fold your arm and repeat for several times.
12. Fold your both arms. Then move circular movement in ward and outward with breathe in and out.
13. Put your hand knuckles (folded fingers facing each other) with breathe in and out.
14. Back exercise: Keep your hand behind and hold the wrist each other. Breathe in and out for some time.
15. Lift your left hand and press your tempera for few seconds.
16. Interlock your hand back to your head for spondylitis.
17. Shiva position, neck rounding left and right and up and down. Touch the chest by chin when forward rotates your head with eyes closed for comfortable feeling.
18. Rotate the eye-ball starting from downward to right, left and up. Do not move your head only eyes to be moved.
19. Practice of grinding exercise for 5 to 10 times.
20. Ardhahalashan: lie down in sabasan. Lift your legs to 90 degree and down and then the both the legs together. Whilst lift your leg breath in and breathe out while bringing down.
21. Move your leg in big circular rotation and opposite direction and then the other leg. While doing so, knee should not bend. Then both legs together (toes joining together).

22. Body fat reducing: Lift your feet and fold and make circular movement forward and backward to your body.

23. Uttanopadasan: lift your leg joining each other up to 1 foot and slowly rest down.

24. Keep your hand on the thigh and lift your leg & then raise your head also and remain for few seconds.

25. Fold your leg and then take toes by both hands and interlocked fingers and try to touch your nose for both legs and then both feet together.

26. Lie down. Fold your leg and try to hold ankle and then straighten your body like a bridge.

27. Ardhapawan-muktashan: lift your leg stretching your knee. Fold the leg; interlock your hand holding the knee. Then try to touch your chest and then both the legs together.

28. Savasan, fold your leg, hand towards the heel, breathe in and raise your hip and then breathe out. (Dated:19.01.09)

B. Some exercises for keeping healthy body (collection for Yoga for You;Zee TV show) (28th Feb 09)

1. For entire body: Sit in Sukhasan, Straighten your left leg then the right leg. Arms on both sides. Take your arms over your head catching left finger by other hand. Straighten you toes pointing straight. Then stretch your body as much as you can.
2. For waist and thigh fat reducing: Sit in Sukhasan. Straighten your left leg then the right one. Place arms on the floor. Fold your legs and with knees at 90 degree to the body. Feet apart by one foot. Place both hands under your head and breathe in. Then move both legs on left hand side turning the face on the right side. Repeat in other side too.
3. To reduce the fats of thigh and waist: Sit in sukhasan. Straighten your left leg then the right leg. Lie down slowly and arms on both sides. Cross one foot with the others while breathing in move both legs to the left sides and head to the right side. Repeat in the other direction.
4. To reduce fat of thigh and waist: Sit in sukhasan. Arms on the side. Straighten your left leg put heel of the right foot on the top of the left toe. While breathing in move your legs to the left side and your face and neck to the right side and hold for 10 seconds and repeat in other direction.
5. To loose weight from abs, thigh and waist: Sit in sukhasan. Straighten your left leg then the right leg. Lie down slowly on your back. Hands on the sides. Slowly lift your arms, head and shoulder as well as the legs as if hands touching the toes. Hold for ten seconds and come back slowly. (Boat shape)
6. Bilom asan: For reducing the body fat but do not exercise if you have heart problems and high BP. Sit in sukhasan. Straighten your left leg then the right leg. Lie down slowly on your back. Hands on the sides. Then raise your legs to 90 degrees slowly also lifting your hips. Support your hip by your hands. Hold for ten seconds and slowly come back to normal position.
The lying exercises after finishing, you should lie down straight and then to the right side and folding your knees and putting your palm under your head and slowly get up and sit in sukhasan.

7. For reducing fat of abdomen and thigh: Sit in sukhasan and then move your leg in bajrasan. Get up on your knees with your hands catch your ankle in the back and hold firmly. Slowly breathing in, move your head shoulders as far as back as possible. You will fill the stretch on the abs. Repeat it for few times.
8. For arms spines and backache: Sit in Sukhasan and move to Bajrasan. Stretch your arms in front of you interlock your fingers; take your stretched arms over your head. Stay in this posture for a few seconds and bring it gently down. Secondly, sit in Sukhasan and move to Bajrasan. Take right arm over shoulder and left arm from the waist to the back, clasp your fingers and stretch for a few moments and repeat with other side.
9. For Insomnia:
• Stand up, take your arms back and fingers crossed and inhale. Stretch the arms as much as you can. Inhale slowly and bend down slowly to stomach level and do it for few times.
• Analom Bilom:
10. For Face and mouth exercise:
• Sit in Sukhasan. Inhale and retain air in cheeks for few minutes as face like a ball, exhale. Repeat it for couple of times. This is good for face muscle exercise and aging lines.
• Sit in Sukhasan. Inhale and exhale in mouth open. Repeat a few times. This is good for face muscle exercise and aging lines.
• Sit in Sukhasan. Stretch your legs in front of you, feet together, lie back 90 degree on your elbows, lift both legs and move to right side at 45 degree and return. Repeat it for left side. This exercise is excellent for legs, waist and abs.
• For eye: Sit in Sukhasan. Form your eyes straight at a point.
11. For strengthening of upper arms: Sit in yoga pose (legs crossed, back straight), lift your right arm in front of you , palm facing the ceiling, close your hand in a fist and fold the arms bringing fist/hand to shoulder, slowly return back and repeat next arm.

12. Throat, neck and face muscles: sit in yoga position with straight back, open your mouth as much as possible and close. Repeat it several times.

13. Exercise for face/reduce aging line: Retain air in your cheek (as if a ball) several times a day.

14. Throat muscle strengthening and face line: Breath in (inhale) and exhale with tongue out. Do this for 10 times.

C. Yog Mudras

You can do Yog Mudra in Padmasana, Sukhasana and Bajrasana. Choose any one which is comfortable to you. There are many types of yog mudra. Some are listed below:

1. Yog Mudra : Bring your both hand back and interlock your fingers. Breathe in and try to bow down to touch the floor as much as you can. Do not try hard that you can’t reach. Then repeat the same right side and left side. It is benefited for blood circulation, flexibility of spine, stomach problem.
2. Yog Mudra: Sit in Padmasan. Cross your both the thumbs and raise your hands. Breathe in whilst bend towards the ground in front but don’t try to touch the ground instead try to touch the knee by your nose. Repeat the same both sides right and left. Whilst touching the nose hold for 10 seconds. This mudra is good for diabetes and dysentery.
3. Yog mudra: Also called Ardha chakras an. Stand up. Keep your feet one foot apart, both hands straight above the head, and then bend right and left, while doing so hold for few seconds.
4. Yog Mudra [Dhyan Mudra.]: Sit in Bajrasan or sukhasan. Join thumb and 1st finger of both hands. Deep breathe in and out. Repeat for 5/6 times and you can increase gradually.
5. Yog mudra [Ling mudra]: Sit in sukhasan. Cross your legs and then bring forward your both arms and interlock your fingers, back straight, shoulder behind. Put your right thumb under the left thumb and place on your leg.
6. Yog mudra [surya mudra]: Sit in sukhasan. Back straight. Keep thumb and 2nd last fingers of your both hands rest on your palm. Breath in and out normal. Hold the breathe for 10 to 15 seconds. Close your eyes and mind calm.
7. Yog mudra: Sit in sukhasan, In this mudra, thumb and middle fingers of both hands rest on palms. Back straight and shoulder behind. Breathe in and out normal and hold for 10 – 15 seconds. Close your eyes and mind calm. Release your hand.
8. Yog mudra: Sit in sukhasan. Back straight. And shoulder behind. In this mudra keep thumb and last finger rest on palm of both hands. Breath in and out normal and hold for 10 to 15 seconds. Close your eyes and mind calm. Release your hand.
9. Bhramary Pranayam: Sit in sukhasan or you can do in standing position too.close your ears by both thumb, second fingers on the top of both eye- brows on the fore head, by other three fingers close your eyes. Now breathe in and out with humming sound. This helps for getting BP normal, heart patient keep mind normal.

D. Yoga for different postures:

1. Surya Namaskar: Stand up straight. Join your both palms in Namaskar position. Then raise your hands above your heads in this position, then head and hands down. Keep your knee straight and palms on the floor parallel to your feet. In this position, bring left leg behind and look up your head, then both legs behind and then bring left leg front keeping other leg behind. Lie down on your stomach, feet together, knees, chest, palms and forehead touching the floor and look up like cobra raising your arms. Finally stand up with the same Namaskar position and bring back your arms slowly.

2. Paripurna Salvasan: Sit in sukhasan then put forward your right leg and then left leg. Slowly lie down flat on your back. Feet together and hands side to the shoulder. While breath in lift your head and hands and legs as well. Hold this position for 10 seconds closing your eyes. Then turn right side keeping your hands below your head side and open your eyes and sit down in sukhasan. For better result you can do for 3 or 4 times a day. Benefit; it will create lots of pressure on the stomach and good for diabetes and it also reduces the fat deposition of stomach and thigh.

3. Chakki Chalan asan: Sit in sukhasan. Keep your feet wide apart as much as you can (3-4 feet). Bring your hands straight in front of you and interlock your fingers. Then make circle for 5/6 times starting from your left leg to right and opposite direction. Benefits; when we bend in a circular motion, it helps to reduce the fats deposited on hip.

4. Sabashan: Lie down on your back. Hands close to the body and palms facing the ceiling. Keep legs wide apart for about one foot. Then breathe in and breathe out for about 1-2 minutes closing your eyes. Then turn right side keeping your hands below your head side and slowly sit in Sukhasan opening your eyes.

5. Urdabandhan Konasan: Sit in position. Hold your toes with your palms. Breathe in and out. While breathe out bow down your forehead slowly and then slowly straighten your back.

6. Parik asan: Stretch both legs in front of you. Then sit is bajarasan. Come up on knee. Then one leg spread wide and hands above the thigh. Hold for few seconds and repeat for other leg. Then straighten your legs and come to sukhasan.

7. Salav asan: Sit in sukhasan. Stretch both of your legs. Place right leg under right hip and left under the left hip. Come up on the knee. Then place the palms on the floor. Now look up while breathing raise your right leg straight up and then repeat for the left leg and hold for few seconds in both the cases.

8. Bhooder asan: Stand up. Then bend and place the palms on the floor. Keep the legs behind bending position Keep your head down facing the ground. Hold this position for few seconds.


9. For Relaxation: Lie on the floor on your stomach. Put your hand overlapping under your chin. Bring your left knee to the level of your stomach and put your right cheek on the right hand and breathe deeply. Repeat on the left side.


10. For Stomach Bloating:
• Lie flat on floor, limbs straight, and then bring knees to 90 degree and feet near hips, arms at 90 degree. Turn knees left side and face right side and then repeat the other side.
• Lie flat on floor, legs straight, and arms to side. Bring knee to 90 degree then to stomach, held with both arms. Try to lift your head and bring nose to two bent knees if possible. Repeat it for 3 times.
• For migraine do Anulom bilom and kapalbhati

11. For indigestion (gas) and better metabolism: sit with your legs in front, slowly lie down, arms on side, spread legs apart about 1 foot. Slowly one by one pull your knees at 90 degree to the body. Feet flat on floor. Take your left arm at 90 degree to the body, place right hand on naval and for 5 minutes feel your stomach (inhaling and exhaling). Turn to one side in child position and slowly get up.

12. Yoga for relaxation and diabetes: Sit in sukhasan and (with legs in front, bend your knees to hip) and sit in that position for few seconds (Bajrasan).bent forward putting your hand on the floor and move your legs one by one and be on your tummy and lower your hand on the ground. Legs apart one foot put your hands on the floor. Lift your body. Lift your arms, elbows (1 foot apar), cup your face in your hands. Breathe normally after few minutes come down slowly and rest for a while. Turn to side and sit up on the floor.
13. Shankh P: Sit in Sukhasan. Back Straight. Chin up make right hand into a fist. Then left hand below right hand like a pipe. Place right hand near the mouth. Close your eyes. Breathe in deeply then blow in the fist as if blowing a balloon. Repeat at least 3 times. Repeat the above excercise in Bajrashan too.
14. Breathing exercise 1 (asthama and improved breathing):
Sit in Sukhashan. hands on the knees. Breathe in deeply. turn to right side and blow out twice. Repeat the same exeercise on the left side. Repeat the above exercise in bajrashan too.
15, Breathining exercise 2 for (diabetes): Sit in sukhashan. Palm on thigh. Chin up. Breathe deeply turn neck to right side, breathe out. Straighten neck and relax. Repeat on the other side.
Repeat the above exercise in bajrashan.
Breathing exercise (improved BP, heart condition and strong breathing): sit in sukhashan, palm on knees. Breathe in from nose and slowly breath out from teeth. Repeat in bajrashan.




16. Biparit Matsya-ashan: sit in Sukh-ashan then turn down the face down towards the floor, put chin on the floor for few seconds and then back to the Sukh-ashan.
17. For Relaxation: Lie on the floor on your stomach. Put your hand overlapping under your chin. Bring your left knee to the level of your stomach and put your right cheek on the right hand and breathe deeply. Repeat on the left side.
18. Yoga for relaxation and diabetes: Sit in sukhasan and (with legs in front, bend your knees to hip) and sit in that position for few seconds (Bajrasan).bent forward putting your hand on the floor and move your legs one by one and be on your tummy and lower your hand on the ground. Legs apart one foot, put your hands on the floor. Lift your body. lift your arms, elbows (1 foot apart0 cup your face in your hands. Breathe normally after few minutes come down slowly and rest for a while. Turn to side and sit up on the floor.

19. For Stomach Bloating:
• Lie flat on floor, limbs straight, then bring knees to 90 degree and feet near hips, arms at 90 degree. Turn knees left side and face right side and then repeat the other side.
• Lie flat on floor, legs straight, arms to side. Bring knee to 90 degree then to stomach, held with both arms. Try to lift your head and bring nose to two bent knees if possible. Repeat it for 3 times.
• For migraine do Anulom bilom and kapalbhati (31.01.09)

20. ??????: Sit in Sukhashan. Straighten your legs. Hold up your left leg towards your forehead in order to touch by the toe. Hold this position for 10 seconds. Repeat the the same for the right toe.
21. Shakti ashan:sit in sukhashan. Straighten your both legs in front of you. Then fold your right leg and put under right hip, left leg under the left hip (Bajrasahan). Then lye down on your stomach, .keep your hand under the chin. Relax your head on either side as you like. Bend your right leg and breathe in and hold for 10 seconds. Then repeat for left leg. Now keep your palms near the chest and come to bajrashan and then to Sukhashan.
22. Sab- santhashan: sit in sukhashan and then bajrashan. Lye down on your back. Feet apart as I foot. Palms facing to the sky. Then turn your right side. Palm join together and place under your head. Close your eyes and knees bent. Relax for few seconds. Open your eyes, come to bajrashan and then sukhsan.
23. Brahmashan: sit in Sukhasan. Straighten both legs and come to bajrashan. Lye down, on your stomach. Place your palms under your chin. Keep your feet close. Breathe in and out and rest your head left and right side. Eyes closed. Then open your eyes, straighten your neck and come to bajrashan. Straighten your legs and come to sukhashan.
24. Makarashan: Sit in sukhasahan, straighten your both legs, then come to bajrashan. Lye down on your stomach. Keep a gap of two feet between your legs.Keep your palms under your chin? and hold for 10 seconds and come up to bajrashan and then to sukhashan.
25. Merudand ashan: Sit in Sukhashan and straighten both of your legs and toes pointing towards you. Keep your arms straight parallel to your legs and interlock your fingers.Lye down and while breathe in bring hand with interlocked fingers toward left leg and lye down. Repeat for the right leg.Lye down your back. For some time rest with normal breathing..
26. Pithashan: sit in Sukhashan, straighten your leg. Lye down on your back. Fold your left and right knee. Then interlock your fingers and hold the both knees and in this position turn right 6 times and left six times. Then same position up and down for six times.
27. Chakarpad chalanashan: sit in sukhashan. Straighten your legs. Lye down on your back. Make a circle by your left foot forward and backward like cycling for 5 times. Repeat with right foot the same for 5 times. Then straighten your legs.. Turn right side. Join your palms and keep under your head, close your eyes and sit for few seconds. Open your eyes and come up to sukhashan.
28. Brittapat chalan ashan: Sit down in sukhashan. Straighten your legs. Lye down on your back. Arms straight and keep below the hips. Then straighten your legs. Now make circle clockwise without bending your knees for 6 times and then repeat in anticlockwise direction for the right leg. Repeat the circling for the left leg too for 6 times. Then turn right side of your body. Bend your knees slightly. Close your eyes for few seconds. Open your eyes and come to sukhashan.
29. Sarpashan: Sit in Sukhashan. Straighten your legs. Come up to bajrashan. Now lye down on your stomach and chin on the floor. Feet straight and close together. Keep the hands behind and interlock both hands. Whilst breathe in look up and straighten your hands behind position. Then bring your palm close to the chest. Then come Sukhashan.
30. Ardha-dhanu Ashan (half-bow ashan): Sit in sukhashan, Strighten your both legs and then come to bajrashan. Lye down on your stomach. Then fold your left leg, breathe in and lift your head and hold the toe by your right hand and left hand straight forward and hold for few seconds. This position is like a bow. The same position repeat for right leg keeping straight your right hand straight forward and holding toe of right leg by the left hand, left the head while breathe in and hold for 10 seconds. Come to normal keeping the hand near the chest and legs straight. Then come to bajrashan, straighten your legs and come to sukhashan.
[Number 20 to 30 ashans dated 7th to 14th March]


E. Marma and home remedies from Dr. Pankaj Naram:
(Compiled by: Rikki Maliklali (8th March 09)

Increased Immunity:
Sit comfortably on the chair, close your eyes and relax. While the eyes are closed turn your eyeballs as if trying to see your eyebrows. While breathing in fill the air as much as possible and feel the air going into your lungs and stomach. Try to concentrate on your breathing, hold in the air for a while than slowly breath out. Repaet it a couple of times.
Reduce Obesity/ weight loss:
Home remedy:
Four glasses of water + 1tsp shredded ginger+1 tsp jeera powder. Boil all the mixture till it reduces to one glass, drink this everyday for three days (donot eat or drink anything else for three days). Boil mung ( whole green lentils) and eat this and drink its water for 7 days ( no other food allowed). Than cook mung with vegetables and eat for 21 days. It completely detoxify your body resulting in weight loss.
Strengthen immune system ( overcome anxiety/guilt)
Home Remedy: Ilachi powder 1/2 tsp, ajwan powder 1/2 tsp,brahmi powder 1/2 tsp, ginger powder 1/2 tsp, jaggery or sugar 1/2 tsp, add some desi ghee (pure cow ghee) and take 2/3 times a day.
Strengthen immune system:
Home Remedy: Grochi (festosopha) 1tsp, zcarta 1tsp, Balla 1 tsp, Brahami 1 tsp boil in 2 cups of water, strain and drink this water.
Allergy: No pickles, take moong dal and vegetables.
Home Remedy: Take some ajawan and some gobi pieces and place it in hot tawa/ hot plate. Cover your face with towel and breath the air/ smoke of burning of ajwan/ gobi.
Constipation:
Everyday 100 gms Palak ( if possible palak juice 1/2 cup + 1/2 cup dudi juice). Take a lot of green vegetables for constipation and stregtheneing of heart.
Home Remedy: Trifala Powder 1-3 tsp + castor oil 1-2 tsp mix and drink at night.
Also 20 black raisans soak in water overnight and take in the morning.
Memory Loss/ Alziemer:
Marma: On your right hand press on index finger ( inside) witht he left hand thumb, than repeat the same on the left hand index finger with the right thumb reminding the person of incidnets etc.
Reduce Stress:
1 tsp brahmi powder + 1tsp chandan powder with water every day
Reduce Stress/ anxiety/ calmness:
Marma: Press head with both hands one hand from the front and the other from the back covering head with fingers and index fingers and third fingers touching each other.
Also apply pure cow ghee on temples, gently tapping the temples. Apply one tsp pure ghee on the crown of the head ( middle of the head) and gently message. Excellent soother.
Reduce gases:
1tsp cumin powder + 1tsp corinder powder+ 1/2 tsp ginger powder + pinch of asfoteda ( sulphur or hing) + cocam 2/3 soaked in water, mix all together and take twice a day.
Agitation ( due to worm infestation):
Marma: Base of palm on right hand in the middle part press 6 times.
Home Remedy: 1/4 tsp varang powder+ 1tsp jaggery/ghor take very night without water for one month.
Mental Shock/ Anxiety:
Marma: Press with one hand the back of your head while with the thumb and first finger of the other hand press the two sides/base of the eyelids( upper part of nose). Repeat at least 6 times pressing both ends at the same time.
Home Remedy: Ginger powder 1/4 tsp, black pepper powder 1/4 tsp, haldi( yellow tumeric) powder 1/4 tsp, brahami powder 1/2 tsp, ajwan powder 1/4 tsp, add in a spoon of asli ghee ( cow ghee) and take at least 2 or 3 times a day.
Anxiety /Palpitation:
Marma: ( For fear and anxiety) Sit comfortably, place your left hand on the back of head near nave of neck, with the righthand index finger press under the base of your nose in the middle of the two nostrails (upper lip) 6 times. Close your eyes and pray to God saying" God give me peace" and feel it.
Home Remedy:
1/2 or 1 tsp arjun powder, 1/2 tsp poppy seed, 1/2 tsp brahami powder, 1/2 tsp ginger powder, itsp jaggery/ gohr, 1 clove, mix together and take 2/3 times a day.
Mental Calmness/ Positive thoughts:
Marma: On your left arm measure 6 fingers fromt he base of your left hand, at that spot press 6 times (on the inside of arm toward base of hathali ( hand) repaeting positive attributes about yourself.
Mental Shock/ Anxiety/ Heart trouble
Marma: On the left hand palm three fingers below the last ( small ) and third ( ring) finger in the middle press the points for 6 times at least 6 times during the day. This will reduce anxiety and help in heart trouble.
Blood Pressure: Brahami powder 1/2 tsp, fennel/ sauf 1/2 to 1 tsp, cumin or jeera powder 1 tsp, coriander or dhania powder 1tsp,rose petals ( few). Mix all and with some sugar or jaggery/ gohr drink with water 2/3 times a day.
Marma: For anxiety/calmness.
Apply pure ghee (cow) gently on temples of the head in a circular motion, than gently tap both sides of temples with fingers 6 times (a few times in a day).
Joint pain/ cholesterol/ blood sugar:
Marma: Press 6 times below right hand palm
Home Remedy: Jaggery/ ghor 1/2 tsp, 1 clove of garlic, 1/2 tsp ajwan, 1/2 ginger powder, haldi powder 1/2 tsp, tarfala 1/2 tsp, 1/2 tsp black cumin, 1/2 tsp mamijaw. Mix and take 2 or 3 times a day.
Also take 3 badam+ 3 cardamom + 3tsp of sonf ( fennel)
Diet of Green Moong + vegetables NO WHEAT. 20 MINUTES OF BRISK WALK.
Kidney Problem: ( as if dialysis)
Home Remedy: In a bath tub fill warm water, add 4 tsp jeera powder, 4 tsp corriander powder, 4 tsp cardamum powder,4 tsp punarwa powder, 12 ladyfinger (bindi) cut into 36 pieces and 4 tsp of salt,leave it for one hour and sit in the lukewarm water with feet out. Repaet for 15 days.
Kidney Problem: (Prolonged diabetes, could be reversed)
Marma: Open both hands, than fold middleand third finger keeping thumb, index and little finger open, press both folded finger 6 times at base of palm.
Home Remedy: 1. Oone tsp of methi seed gulp it with water every morning, no need to chew.
2. Eleven neem leave, grind it and eat like chutney.

Kidney Problem: (Kidney shrinking,pulse jumping,toxicity- Panchkarma advised
Cut 3 ladyfingers top and bottom than cut each into 3 pieces,soak it overnight in one litre of water, next morning add one tsp of jaggery (gor) and drink. After a few days urine will pass properly.

RH Positive factor/ swelling:
Go on diet/ fasting, 3-5 days on moong soup ( add masala per taste) than for one week add vegetables tot he soup and drink/eat. During this period no other food allowed. After this period resume normal diet.
For swelling: No wheat products, no meat and no yoghurt.
Home Remedy: One tsp haldi ( tumeric powder), 1/4 tsp dry ginger powder,1/4 ajwan powder, hing (sulphur) pinch,
meethi seeds 1/2 tsp, mix and takke with water twice a day.

Anxiety:
Marma:1) Apply 1 tsp of asli ghee on temples and rub gently in circular motions, than slowly tap on both sides of the temples.
2) Apply 1 tsp of asli ghee on the centre of the head or crown ( talu) and with index finger and thumb press with both hands on both the front and back of the head, repeat a few times and than gently tap on the crown of the head a few times.
3) Apply 1 tsp of asli ghee on the navel and with the first finger and thumb of both hands press gently on both sides of the navel, than gently tap on the navel, ghee will be absorbed.

Nervousness/ Anxiety:
Marma: on the upper lip press 6 times in the middle of the nose ( between two nostrils)
Fear/ Anxiety/ Insomnia:
Marma: On left hand a little above the base of the thumb press 6 times.
Home Remedy: 1/4 Karpa gandi powder, 1/2 white cumin powder, ajwan powder 1tsp,brahmi powder 1/2tsp. Mix in white pumpkin juice, plus one tsp asli ghee twice a day.( Insomnia)
Cholestral: ( Improve with high fibre diet)
Home Remedy: Take 1/4 tsp ginger powder,1/2 tsp ajwan powder, few pieces of onion, 2/3 cloves of garlic, 2tsp gor ( jaggery), i tsps of alsi ghee twice a day.
Reduce Blood Pressure/ Anxiety:
Marma: On left palm at the lower part of thumb press 6 times, than base of the thumb press 6 times. Repaet ita few times duringthe day.
Diabetes:
Home Remedy: 1/2 tsp methi dana,1/2 tsp haldi, 1/2 amla powder, 6leaves peepal,6 leaves guava to tate 2/3 times a day.
Brisk walking 20 minutes, no wheat or product, eat moong
Marma: On left hand two finger below palm press 6 times.
Diabetes:
Home Remedy: Methi dana first thing in the morning.
Neem leave 11/12, mango leave 3, peepal leave 2/3, guava leave 2/3, black cumin 1tsp, amke it into a chutney and take one tsp in the morning and oen at night.
Marma: On the palm of the left hand,below the little and ring finger in the middle space press 6 times.
For Falling Hair:
Marma: Rub the nails of both hand finger a few days during the day.
Joint Pain/ Arthiritis:
Home Remedy: 1/2 tsp methi powder, 1/4 tsp ginger powder,1/2 tsp ajwan, 1/4 tsp ? 2/3 times a day.
Arthiritis:
Marma: On right hand, close first and second finger and press the last two fingers ( third and fourth) with the thumb for 6 times.
Massage: Ginger powder mixed with asli ghee ( pure cow ghee) to be gently rubbed on spot of pain. Try a few times.
Home Remedy: 1) Drink Moong water for 15 days.
2) Two tsp of castor oil + 1/4 tsp of ginger powder to be taken at night it will help in lubricating the joints.
3) 1/2 tsp ajwan powder, 1/2 tsp arjun powder, 1/4 ginger powder + 1 tsp jaggery/ ghor + one small garlic + 1/2 tsp asli ghee to be taken 2/3 times a day
Weak Heart/ Slow pumping/ Breathlessness;
Marma: On the palm of the left hand at the base of the ring finger press six times.
Home Remedy: Date 1, Apricot 1,Almonds 2/3, Ajwan 1/2 tsp, Bari sonf (fennel) 1/2 to one tsp a few times a day.
Epilepsy:
Marma: 1) Press the index (first ) fingertip with the thumb tip six times
2) Place left hand on the back of the head and than press in the middle of upper lip base of nose 6 times calling for the persons name.
3) On the left hand measue 7 finger belwo the palm of hand ( base) press 6 times calling the name of the person.
4) Afterwards sprinkle water on face.
Home Remedy: 50gm hardla powder, 50 gm parla powder, 50 gm ginger powder, 50 gm haldi powder, 50 gm tulsi powder, 50 gm brahmi powder, 50gm amla powder, 50 gm pepperlong powder, 25 gms black pepper powder, mix it all and retain in jar. Everyday with pure cow ghee take one or 1and a half spoon.
Also take 1/4 cup of white pumpkin juice and three almonds everyday.
Chronic/ Acute Earpain:
Marma:
On your right hand an inch below the base of the palm in the middle press 6 times with the other hand.
Home Remedy: 2 tsp almond oil + one clove of garlic + 1/4 khaskhas ( poppy seed) powder. Saute all mixture and strain. Use this saute mixture as two drops in the ear after every two hours of more frequently as required till pain subsides.
Headaches/ Migrane:
Home Remedy:
1)Jaggery/ ghor 1/2 tsp, jeera powder 1 tsp, dhania powder 1/2 tsp, ginger powder 1/4 tsp, 1/4 tsp asli ghee to be taken with water.
2) Onion juice + ginger powder apply on head.
30 Ginger juice 1 tsp + 1tsp honry to take every hour till pain subsides
Migrane: 1) Black pepper powder 1/4 or 1/2 tsp, tulsi powder 1/2 to 1 tsp soak in water and wrap it in cloth and smell it.
Marma: On your left hand in the palm, moon of the palm i.e below thumb near life line press 6 times with the right hand thumb.
Stay on moong and vegetables
Sudden High BP and low pulse rate ( due to anxiety or bad news)
Marma: 1) Apply asli ( pure cow) ghee on the crown of your head to relieve anxiety and calm your mind.
2) For calming your heart apply asli ghee at two spots on the palm of left hand, one in the middle of third ( ring) finger and little finger, three fingers below the middle. press 6 times and second press 6 times at the tip of your left thumb. This should be repaeted everyhour to esnure good results.
Home Remedy: Arjun Powder 1 tsp+ ajwan powder 1/2 tsp + kaskas/ poppy seed powder 1/2 tsp + jaggery 1 tsp + one clove of garlic + asli ghee 1/4 tsp. ( This is for immediate relief before going to hospital for emergency)
Chest Pain on the left side:
Home Remedy: 1/4 tsp ginger powder + 2 tsp of asli ghee, mix together and rub gently on the chest and warm it with hot water bottle for soothing.

F. Fatafat tips by Dr. Smita Naram:

1. No fried food e.g samosa, dal, cheweda etc after 30/35 years. The transfat in boiling oil is difficult to digest resulting in cholestral etc
2. Limited quantity of 3 W's i.e White flour, white sugar and white salt. leads to a number of problem in life.
3. Limited chocolate only dark chocolate for people over 30 yrs.
Acne: Fuller earth 1/2 cup, sandalwood powder 1tsp, sandalwood oil ( few drops), pinch of nutmeg powder. Mix all with rose water to make a paste and use as a face pack everyday.
Anti-ageing: Drink 1/2 cup of white pumpkin juice everyday to avert 5 signs of aging ( eyesight, wrinkles,muscle tone, memory loss, ?)
Stamina improvement/ physical energy: Dates, Anjeer, badam, badam milk, coconut milk, Black dal ( urad), moong dal, ginger,kadu. Donot take ghee & butter.
Vibrant health: Use of Aphisanti salt ( low salt or sea salt), yoghurt ( not in the evening), avoid supari ( hinders blood circulation), whole wheat ( to avoid blockage of digestive path), and little meat. All these help in lowering BP, Cholestral, Diabetes, and better blood circulation.
Acne: Basan/ chana dal powder + red sandal powder + rose water, use htis mixture as face pack and wash it off with water. No pickles or fermented foods.
Anemia: Home Remedy
Take 3 figs, 3 dates, 2 apricots, 3 cardamums, one ripe banana, 4 almonds, soak overnight, next morning make smoothy in water and drink twice a day.
Honey:It can be mixed with herbs and spices for treatment. Honey is an effective medicine for all types of diseases including diabetes.
Honey for Arthiritis: Honey and luke warm water ratio 1: 1with one tsp of cinnamon powder massaged on affected area will give relief within 15 mintues.
Mixture of honey and cinnamon powder in warm cup of water to drink in the morning on an empty stomaqch will relieve pain.
Secret to reduce Arthiritis:
1) Take one tsp of castor oil everynight with warm ginger tea specially after the age of 50 years. Castor oil lubricates the joints.
2) Avoid having beans, wheat, fried food, red meat and raw vegetables. Replace raw vegetables by drinking fresh juice made out of raw vegetables, salads and fruits.
3) Eat vata pacifying diet (review: www.ayushakti-usa.com). Additionally take lots of calcium boosting foods such as: at least two tablespoon of til/ sesame seeds, Tahini or crushed sesame powder each day to fulfill your daily calcium requirement.
Honey for Cholastral: Honey and Cinnamon ratio 2: 3 tsp plus 16 ounces of tea. Regular drinking can reduce cholastral.
Honey and cinnamon in warm water to be taken early in the morning will relieve symptoms.
Onion Juice: Home remedy for losing weight.
Ginger: Anticancer/ Indigestion : A few small pieces or chutney everyday.
Beetroot: Excellent for iron, subsitute for folic acid. Also good for anemia. Mix carrot and beetroot juice and drink twice a day.
Carrot: Anticancer: 1/2 cup juice 4/5 times a day. For eyesight improvement: 1/2 or 1 cup carrot juice everyday.
For 45 and above years carrot juice 4/5 times a day to improve sight and avoid macular degenarative changes.
Red/ Yellow pumpkin: (Anti- cancer)
Indigestion: No fermented food (dosa/ idli) or pickles as eaten in place of vegetables. Pickle is small quantity to open up appetite
For Diabetes/ Kidney swelling/ swelling of liver/ spleen: Eat one Kerala with salt everyday.
Swollen Kidney/ Liver: Drink Karela juice 1/2 cup everyday.
Swollen Spleen: Bangan Barta. Cook Bangan on slow fire over the oven to take out the skin, mash it add masala but no tomatoes, add a little lemon for taste.
Kidney or Gall Stones: Eat the leaves of white Radish ( muli or leaves for three months):
1. Grate 1/2 cup dodi ( loki) and 1/2 white radish add some jawar ( maize) or Bajara ( millet) atta (flour) add spices ( cumin, corrinder, ginger, garlic,salt) make small dumplings and steam it.
2.: On the other hand make muli and its leave bhaji with a little oil ( saute) adding above spices and eat with dumplings. Within three months the kidney/ galls stones will be broken in little pieces and will pass out through the urine.
3: One cup raddish leaves+ 1/2 cup jawar or Bajara atta, add cumin, corrinder and chillies and cook as : Doodi + muli grated, add fresh corrinder, ginger, garlic and stir fry. Eat once a day with steamed dumpling
Reduce Cholestral: Drink methi seed tea.

Moong Dal/ Coriander: For Better health/ digestion: Soak Moong Dal in water overnight, the following morning add dry ginger powder, cumin powder, chilies and green coriander and make it like a roti on the tawa. Eat it green coriander and lemon chutney.
Mash Dal: Good for weight gain but avoid if have cold and sinusitis as it develops more mucus.
Mash dal to be browned on the tawa, make it into powder form, add jaggery as per taste and make laddo and take a few pieces during the day.
Rajma: ( reduces BP, Cholestral, lowers thicking of the blood) Increase gas
Highest source of protein. In order to reduce gas soak overnight with water, than cook with ginger, garlic, cumin powder, coriander powder, chilies etc. Take a few times in a week.
Chickpeas: (excellent source of protein but has gas, reduces BP, cholestral)
In order to redcue gas formation ,soak overnight to emit gas. Cook and make paste as humus or cook as meal with ginger, garlic, cumin powder, coriander powder, black pepper, garam masala.
Chickpeas/ Chana Dal/ Basan: (for diabetes)
Basan/ Chana dal is excellent for diabetes. It should be taken in various forms every day or at least three times a week.
Also take methi dana twice a day and with brisk walk will be no need for medicine for diabetes.
Moong/ Masoor Dal: (excellent for heart problems/ blocked arteries)
Take moong and masoor dal a few times in the week.

******************************