Thursday, September 9, 2010

Shree Shree Yoga - Practice Yoga and Live Healthy!

Shree Shree Yoga (As guided by Shree Shree Ravi Shankar, the Art of Living Guru)

Noted down from the Hindi TV channel - Sanskar, compiled and posted by:
Devaki Shrestha

Day - 1

1. Warm up: Walking (1 minute), fast walking (1 minute), jogging (1 minute), jumping (10 times), walk back to normal and walk with wider legs by slightly bending the knees (1 minute). Total time 5 minutes.

2. Ardhakati Chakrasan (Half-cut wheel position): Raise right hand up straight, bend the chest, neck and head toward right side keeping the legs and waist straight. Stay in the same bending position about 2 minutes. Repeat the same starting raising your left hand straight. Stay in the same position for about 2 minutes. Total time 5 minutes including relaxation after the Asana.

3. Janhu-Sirashan (Thigh-head position): Sit in upright position. Bend right leg and touch your left thigh with your sole. Keep left leg straight on the floor at 45 degree. Raise your both hands up. Bend your body a bit towards your left side. Bring the head hand and body slowly down and try to touch your toe with your hand. If not possible keep your hand on the leg. Stay in the same position for about 2 minutes. Raise your body, head and hands up. Repeat the same starting your left leg bending.
4. Paschimotthan Asan (Bending forward): Sit upright. Raise both hands up. Keep both legs flat parallel to each other. Bend your head a bit backward. Take the head and body forward. Keep the head loosely hanging down and try to touch your toes by your hands. Stay in the same position for a little while and repeat the same for 3 times. Total time 5 minutes.

5. Purbotthan Asan (Bending the body upward): Lie down. Both hands straight behind. Take up your body with two palms and two heels. Try to make the body parallel to the floor as far as possible. Stay in the same position for a while and bring the body back to the floor. Repeat the same for three times. Total time 5 minutes.

6. Savasan (Dead-body position): Be flat on the floor keeping your both legs on the side but closer to the body, making your palm facing toward the ceiling. If you like you could bend your head on either side side. Total time 5 minutes.

7. Bhastrika (Energy Booster Pranayam): Sit straight up right. Bend your elbows, make fists, breath in, raise both fists up, open the fists, and bring both hands down while breathing out. Repeat for 20 times. Take rest for a while. Repeat the same for another 20 times. Take rest for a while. Repeat again for the last 20 times. Total time 10 minute.

Total time: 40 minutes.


Day - 2

1. Warm up.

2. Ardhakatichakrasan.

3. Paadahastasan (Leg and hand position): Stand straight, raise both hands and bring the head, hand and chest down. Hang your head loosely and try to touch your toes with your hands. Stay in the same position for a while and repeat the same for 3 times. Put your legs a bit wide and try to touch toes with your figures. Make the legs even wider, say 2' wide between them and try to touch left toe with right finger making your left hand up. Repeat for 10 times and do the same with left hand for another 10 times. Total time 5 minutes.

4. Savasan.

5. Vishnuasan: (Vishnu's position) right side: From Savasan you turn on right side. Give support to your head by bending your right elbow bending. Make straight - bended right elbow, head, body and legs. Raise your left leg to 45 degree without bending your knee. Make big circles 10 times (clockwise) with you feet by moving your thigh. Repeat the same and make circles 10 times (anti clockwise). Make the circles a bit smaller (1 - 2 feet) and repeat the same process as stated above and make 20 circles (10 circle each clockwise and 10 anti clockwise). Make the circles smallest (about 2") and repeat the same for 20 circles in the same way. Total time 5 minutes.

6. Purna Salvasan: Stay flat. Put your hand under your hip. Raise both legs up keeping your knees straight. Total time 2 minutes.

7. Bhujangasan: Stay flat on your abdomen. Put your palm at the floor close to your shoulder. Raise your head, neck, chest and abdomen slowly putting the front pressure at your both hands. Repeat the same for 3 times. Total time 2 minutes.

8. Vishnuasan with left side: Repeat the whole process as mention above no 5 with right leg. Total time 5 minutes.

9. Savasan.

10. Paschimotthan Asan.

11. Bhastrika.

Total time: 40 minutes.

Day - 3

1. Warm up

2. "HA" technique: Stand firm. Take both hands to left side keeping parallel to each other. Breathe in. Move both loose hands at one go to right side as much as you can twist your hip making a sound "HA". Breathe out while taking the hands to right side. Breathe in while taking your both hands to left side. Repeat the same for 7 times. Take both hands to right side and repeat the same for another 7 times. Total time 5 minutes.

3. Konashan (Angular Position): Raise your hands and keep straight by interlocking your fingers. Breathe out and bend towards right side. Stay in the same bending position for a while. Raise hands about 2" and again bend as before. Keep the same position for a while and raise your hand and head straight up. Bend towards left side and repeat the same process as in the case of right side. Remember to keep legs to hip straight while bending towards either side. Total time 5 minutes.

4. Ardhakati Chakraasan.

5. Savasan.

6. Vishnuasan (left side)

7. Makarasan (Crocodile position): Be flat facing the floor. Keep toes comfortably on the floor pointing to each other's opposite directions. Keep hands like pillow and chin on the hands or somewhere near. Could bend the head either side. Total time 2 minutes.

8. Vishnuasan (right side)

9. Janhu-Sirasan.

10. Paschimotthan Asan.

11. Purvotthan Asan.

12. Abdominal crunches (any three):

• Lie down. Take right leg up at 90 degree, bring down to 60 degree, 45 degree 30 degree and finally at 10 degree. Take right leg to 90 degree and rotate left and right leg 90 degree and 10 degree for 20 times.

• Take both legs together up at 90 degree, bring down to 10 degree. Repeat the same for 20 times.

• Raise your shoulder, chest head and neck. Raise your both legs to the same height as that of your head. Point your hands towards your respective toes. Stay in the same position for a while. Bring the entire body down. Repeat the same for 3 times.

• Lie down. Put your both palms interlocking the fingers at the back side of your neck. Raise your head and chest with the help of your abdominal muscle. Stay in the same position for a while. Repeat the same for 7 times.

• Sit in upright position keeping your legs flat. Lie down slowly. Raise your body in straight sitting position. Bring the body and head towards your legs. Keep the head hanging loosely and try to touch respective toes with your fingers. Stay in the same position for a while. Raise the body straight. Lie down as slowly as possible. Repeat the same for 3 times.

Total time: 1 hour.


Day - 4

1. Warm ups.

2. "HA" technique.

3. Butterfly: Sit down. Bend both soles and touch to thighs. Move your both bended knees up and down. Make similar movements as that of flying butterfly. Continue the same for about 3 minutes.

4. Cradle: Sit in upright position. Bend your leg and hold the leg with your both hands similar to taking a baby at your hands. Move that leg right and left for about 1 minute. Take another leg and repeat the same.

5. Savasan.

6. Abdominal crunches (any three).

7. Vishnuasan (left side)

8. Makarasan.

9. Vishnuasan (right side).

10. Savasan.

11. Vastrika (20X3)

12. Kapalbhati (40X3): Breathe in. Breathe out at one go by bringing your stomach inside as much as possible.

Total time: 1 hour.

Day - 5

1. Warm Up.

2. "Ha" Technique.

3. Ardhakati Chakraasan.

4. Konasan.

5. Ardhachakrasan: Stand. Keep both hands straight forward parallel to each other making the palms facing each other. Bend the body to left side keeping the legs straight. Bring it back to previous position. Repeat the same for 7 times. Now, bend the body to right side and repeat the same for 7 times.

6. Janhu-Sirasan.

7. Paschimotthan.

8. Purvotthanasan.

9. Savasan.

10. Back Massage:

• Be flat on the floor on your back. Bend your knees and join together. Take your both knees together with your whole body to the floor left side. Repeat the same and go to right side. Repeat the same (half rolling) for 20 times.

• Be flat on the floor on your back. Hold both knees with your hands by interlocking the fingers. Raise your head, neck and chest as far as up using your back muscle. Go back to original position. Repeat the same for 10 times.

11. Savasan.

12. Abdominal crunches.

Total time: 1 hour.

Day - 6

Body Massage/Exercise by self.
(Demonstrated by Sri Ravi Shankar himself.)

1. Massage your head, particularly the scull with your both hands.

2. Massage your chicks bringing fingers from up to down.

3. Massage your eye brow plates bringing fingers from center to left and right.

4. Move your eyeball left, right, up down and also make circular movements.

5. Massage your nose.
6. Open your mouths as wide as possible, close at one go and repeat the whole process for 5 times.

7. Create "tuck' sound from your tongue for 5 times.

8. Just bite by your teeth (to nothing) as hard as possible for 5 times.

9. Close your ear holes with your thumbs, make "BHUN ....." sound by breathing out as slowly as possible keeping your mouth close. Repeat the same for 3 times.

10. Bend your neck and head towards right side, bring it to left and again bend to right and repeat the same for 5 times. Make circular movements from left to right 5 times and right to left 5 times.

11. Put your both hands/fingers at your respective shoulders by bending them. Make upward/downward circular movements for 5 times. Repeat the same for 5 times but as backward/forward circular movements.

12. Bend towards right side keeping your both hands closer to your right shoulders making them loosely hanging. Turn your body left as fast as possible together with you hands by using your waist. Repeat the same for 5 times and do the same for another 5 times by bending towards left.

13. Make circular movement by your knees.

14. Just raise your right leg a bit and make circles 5 times from your toes. Repeat the same for left leg.

15. Jerk up a bit 5 times putting all your body weight at the front half of your soles.

16. Pranayam (10 times).

17. Close your mouth and create the sound "Ah.." by breathing out as slowly as possible.

18. Close your mouth and create sound "OO..." by breathing out as slowly as possible.

19. Close your mouth and create sound "M..." by breathing out as slowly as possible.

20. Close your mouth and create sound "AHOOM..." by breathing out as slowly as possible. Repeat the same for 3 times.

21. Bhastrika Pranayam (20X3)
22. Abdominal Crunches (any 3)

Total time: 45 minutes

Day - 7

1. Warm up.

2. Utkatasan (Chair position): Raise both hands straight towards front, imagine that you have a chair and sit slowly on that imaginary chair. Sit down as much as possible, stand up and repeat the same for 3 times.

3. Ardha Dhyana Mudra (Half-meditation pose): Put your left thumb at the base of your left little finger, fold the rest 3 fingers over them, take the left hand on your back side, and hold tightly your left arm by your right hand. Bend forward keeping the hands tightly pointed towards the back side. Stay on the same position for a while.

4. Body Rotation: Sit on the floor; put your hands on your knees. Make big circle with your body, particularly using your abdomen muscle. Rotate for 5 times and repeat the same from the other side.

5. Shishu Asan (Child position): Fold your both knees and put on the floor keeping your legs on the back. Put your elbows on the floor keeping your arm on the front side at the floor. Touch the floor by your head and stay in the same state for some time. Repeat the whole for 3 times.

6. Billi Asan (Cat position): Put your leg and hands in a position similar to Shisu Asan. Raise your head up and back down. Now, breathe out, bring the head down and take your back up. Repeat the whole process for 3 times.

7. Vishnu Asan

8. Bhastrika (20X3)

9. Kapalbhati (40X3)

Total time: 45 minutes.