Lesson4(week 4)

1)Deep breathing 40to 50times (2)Merudhandasanam-A 10+10 (3)Salabhasanam-A 10+10(4)Savasanam 2 minutes.(5)Bujangasanam-A 10 (6)Anandasanam 10+10 (7)Pavananmukthasanam-A 10+10(8)Sethu bhandasanam 10(9)Savasanam 5 minutes Practice Vajrasanam in between and whenever you get time to make the pose comfortable to do some postures in vajrasaanam at a later stage. Pavanamukthasanam- A(wind releasing posture) Lie supine on the ground over the mat/blanket, legs stretched and heels together ,arms stretched and kept close to the body. Bring the right leg over the stomach by bending knee. Hold the leg below the knee level by interlocking fingers together. as shown in the picture PAVNANMUKTHASANAM 1. Press the knee to the chest. The left leg should be in the same stretched position . In this position take slow and deep breath .When the lung is full, slowly exhaling and, lifting head, neck and chest, try to touch the knee with the nose. See picture PAVANAMUKTHASANAM -2(Initially it will be difficult for many ;especially those with pot belly. Do not worry; bend /lift only as much as you can. Slowly on regular practice the spine will become supple and you will be in a position to touch the knee with the nose without any effort. ) Stay in that position for one or two seconds, and inhaling slowly and to the full capacity of the lung, bring the chest neck and head down back to the ground. Release the interlock of the fingers and stretch the leg back to the ground to the initial position and relax for few seconds. Repeat the posture 10 times with each leg. (or as much as one can do without effort)

Benefits:Strengthens muscles of the stomach, buttock and back of the body. It strengthens, spine, ribs and bones in the pelvic region. It makes the bowl move with ease especially for those with constipation. Relieves back pain, pain in the knee joint. It prevents one getting the above ailments. Reduces the fat in the stomach. This is very good for reducing abdomen/pot belly. Those with fat in the stomach region should try to do it in more numbers or in the morning and evening till the fat disappears from the stomach .After a few days practice those with gastric problems will get considerable relief from their problem. It also improves digestion. SETHU BANDHASANAM(Bridge Pose):Lie in supine position. Keep the hands close to the body. Fold the knees and bring the foot near the buttocks. Inhale and exhale slowly and fully twice. Now inhaling slowly deeply and to the full capacity of the lung, lift the trunk from the floor supporting the lower end of the rib cage by both palms as shown in the picture. Bend the arms at the elbow and keep below the trunk at the lower end of the rib cage. Fingers pointing to the spine, The thumbs should pointing to the ceiling wrapping the trunk. Lift the hip and chest as much as possible. Shoulders and neck should be resting at the floor itself.(It should not be lifted).Knee joint will be in the line of foot. It should not sway inside or outside .Those who find difficult to lift the trunks with

the palm may keep the hands stretched and resting at the floor while lifting the body only. Slowly one will be able to support the body with the palm. After a few days pratice try to lift the heels also by keeping the bodyweight on the toes. Stay in this position for one or two second. Exhaling slowly, lower the trunk back to the ground. Keep the legs close to the buttocks itself. Relax a little and repeat the posture 10 times.

Position I

Position II Benefits:Strengthens the wrist. Tones up the kidneys Makes the spine strong and healthy. Improves breathing Refreshes the body and mind.

SETHU BANDHASANAM 1ST Position disappears Remember that regular practice of these initial postures will make the muscles ,bones, joints blood vessels exercised flexible/supple and prepares the body for graduating to more difficult postures. So do not miss the daily regular practice. It is a climbing stone to keep good health rest of your life however old or fat or slim or sickly you are, you will be successful in maintaining a healthy body and mind. Please remember about he good food habits narrated in lesson one. Eat only to live and not live to eat. Two or three times food per day with a spacing of 4 hours is sufficient to keep good health. Overeating makes one unhealthy. Avoid the habit of eating or munching in between. Give enough time for the food to digest before eating again. Remember, digestion start in the mouth itself. Chew all the solid food to pulp in the mouth itself which will allow the saliva mix up thoroughly with food enabling easy digestion and better absorption of the content. Eat only when you are hungry. Drink only when you are thirty. Avoid formal drinks in between. Eat more fresh vegetables , fruits ,nuts. Take a little rest after a heavy meal. Give rest to the digestive system by fasting one day every week on fresh water .Initially one may try with fresh juices instead of solids to get to fasting on fresh water. Immediately after a days fast start with fresh lime juice before going on to solids. Do not exert much on the day you fast. So a best day will be Sunday or a holiday for fasting. Fasting in addition to giving rest to your system reduces excess fat in the body by consuming it for the energy need. Even after repeated requests, we are getting feed back from very few of our friends. Kindly let us informed of the training you are taking. If you still find any problem in starting the exercises please let us know. Do not skip the exercises. It should be as per the schedule. Yours in yoga TRMenon Director