I-AIM Health Care Centre

Institute of Ayurveda & Integrative Medicine

# 74/2, Jarakabande kaval, Yelahanka, Bangalore 560106
Yogasana-
Name-Mr. Ramakrishna
MR No- 41291
Instructions :
Practice should be done slowly with breathing awarness
Note- Once you learnt the pracitce, try to do with closed eyes
Sukshma vyayama
Whole body Loosening exericise
wrist joint, Elbow,shoulder , hip rotation, knee
rotation, ,ankle stretch and rotation.
& Neck movements with normal breathing - each
10 times.

Hands stretch breathing

(90,135 and 180 degree)-Each 10- 20 times
Inhale stretch, Exhale bring it back
Make sure to co ordinate hand movements with
breathing

Tadasana stretch
concentrate on any single point to sustain the
balance in the posture maintain for 10-15 counts

Ardhakatichakrasana:
perform with closed eyes as slow as possible with
awareness, rise your right hand from the sides as
your hand reaches your shoulder level turn your
palms upwards facing the ceiling continue raising
your hands, once your arms touch your ears give
your hands a upward stretch and bend to the left
side, make sure in the final posture your left hand
is hanging freely ..
Ardhachakrasana&padahastasana
alternatively :
with your feet slightly apart hands placed on your
hips your thumbs supporting your spine Inhale
and bend backwards ehahale and bend forwards
10 times

Pavanamuktasana:
Hold the posture for 5- 10 counts
Exhale while bending

Bhujangasana:
use only your abdomen muscles to rsise your
upper body with inhalation and realese with
exhalation maintain for 5-10 counts

Ardha and poorna Shalabhassana:

5 times each hold for 10 counts

Yogamudrasana:
Exhaale and bend forward and touch your
forehead to the ground inhale and come back to
the original position.
Maintain the final posture for 10-15counts

Marjaryasana Tiger/ camel breathing-

10-20 times sit in tiger pose as shown in pic.
While inhaling slowly look up and bend the spine
inwards. While exhaling bend your neck inwards
making an arch of your spine

Knee cap tightening- hold for 10 counts

Pranayama
Surya anulome Heating Pranayama
Adopt nasikagra mudra close your left nostril with your ring finger inhale and
exhale through your right nostril do it for 10 counts normal brteathing five rounds
repete the practice perform 3 sets

Nadishodhana (11 rounds)

Procedure : Adopt Nasika mudra. Close your right nostril with the right thumb & inhale deeply
through the left nostril; slowly exhale through the right nostril while closing the left nostril with the
right ring finger; again inhale through the same nostril; close the right nostril & exhale through the left
nostril.

This is one round of the practice. Continue for total 10 rounds. Sit upright in a comfortable
posture, keeping the head, neck, and spine erect. Place the hands in Chin Mudra.
Open the lips and keep the teeth together. Lightly press the tip of the tongue
against the lower front teeth. Inhale through the mouth over the tongue with a
kind of hissing sound like the sound of the letter 's'. After filling the lungs
completely, close the mouth and exhale through both nostrils without retention.

Bhramari (10 rounds)

Procedure : Keep your both the jaws touching each other . Now slowly & deeply inhale; while
exhaling chant 'MMM' like a humming bee sound. After the chanting feel the vibrations of the practice
throughout your body.

.Closing- with 1'OM' kara followed by 3 Shanti. Thanks

Dr. Aayyush Rajalinga- BNYS, PGDND, MBA-HM

Yoga & Naturopathy Doctor
IHC, FRLHT,
Bangalore 560106