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Bhujangasana

Naukasana

Pavanmuktasana

Ushtrasana

Paschimottanasana

	LIVE HEALTHY FOR 100 YEARS
	Vital force is a combination of three important factors: Food energy – good food is essential to stay healthy, Pranic energy – Deep breathing exercise is also essential to stay healthy, Cosmic energy – Electrical energy from Cosmos – exposing the whole body to the outside environment is essential for staying healthy. In todays hectic, busy and stressful life, one can keep fit & healthy by doing the following programme during leisure moments. The whole program can be done in 15-20 minutes in morning, evening or lunch break in office.

Relax while you work, make use of leisure moments-

	While walking, do dynamic meditation.
	While driving and waiting at traffic intercepts do abdominal breathings.
	While sitting at computer / watching TV do eye exercises.

	Start with chanting of "OM" WARM-UP EXERCISES- To release energy blockage, before Yoga

LEGS-

ARMS-

NECK-

	Rotation.

ASANAS- to release energy flow at physical level:-
Standing:-

	Tadasana- Very effective for constipation (removal of toxins).
	Kati Chakrasana-

Sitting:-

	Paschimothan Asana
	Stimulates UB Channel
	Removes stiffness in Spine
	Helps in Diabetes.
	Janu Shirshasana.
	Vajrasana
	Helps digestion
	Improve Sex Power
	(It is the only Asana which can be done after meals).
	Titaliasana
	Increase kidney energy
	Improve sex and reproductive power.

Lying on Spine / Abdomen:-

PRANAYAMA:- Kalpalbhati ,Nadishodan, Shitkari , Bhambari

	Removes blockage at pranic level.
	Relaxes mind- Mood elevator in anxiety and depression.

DEEP RELAXATION (YOG NIDRA)- During this period mind is very receptive ,so one can replace negative emotions with positive thinking:-

	Concentrate on breath and different parts of the body.
	Take a few deep breaths when coming out of yog nidra.
	End with chanting of "OM".

HEALTH TIPS :-

	Balanced Diet.
	Good Sleep.
	Proper Breathing (Pranayama).
	Positive Thinking.
	To live in present and forget past.