44. Janu-Shakti-Vikasaka (Strengthening the Knees)
Posture: Stand upright with your feet together. Exercise: Lift one foot forward with a quick motion of the knee, then swing it backward, and repeat the movement while keeping your upper body straight and steady. After completing the exercise with one leg, switch to the other. When moving your leg backward, ensure the heel touches […]
47. Gulpha-Pada-Prshtha-Pada-Tala-Shakti-Vikasaka (the Ankles and the Feet)
Posture: Stand upright with your feet together. Exercise: Extend one foot forward and raise it approximately 9 inches above the ground. Use the ankle to draw a circular motion, first going from right to left, and then reversing the direction from left to right. Switch to the other foot and repeat. Start with ten repetitions. […]
23. Vaksa-Sthala-Shakti-Vikasaka-2 (Developing the Chest -2)
Posture: Stand upright with your feet together and your body straight. Position your arms by your sides with the palms turned inward. Exercise: Begin by inhaling deeply through your nose while bending backward from the waist as far as you comfortably can. Simultaneously, raise your arms behind you as high as possible. Hold this position […]
22. Vaksha-Sthala-Shakti-Vikasaka-1 (Developing the Chest -1)
Posture: Begin by standing upright with your feet together and your body straight. Let your arms rest naturally at your sides, palms facing backward, and fingers held close together. Exercise: Swing your arms backward in a smooth motion, tracing a semi-circle in the air. During this movement, inhale deeply through your nose and lean back […]
21. Anguli-Shakti-Vikasaka (strengthening the Fingers)
Posture: Stand with your feet positioned close together and maintain an upright body. Extend your arms straight in front of you, ensuring they remain parallel to the ground at shoulder height. Exercise A: Shape your fingers to mimic a cobra’s hood, focusing on keeping the entire length of your arms—from the shoulder joints to the […]
20. Angula-Mula-Shakti-Vikasaka (Developing the Finger-Joints)
Posture: Stand with your feet together and your body relaxed. Lift your arms straight forward to shoulder level, keeping them parallel to the ground. Allow your hands to remain relaxed, with the fingers naturally drooping beyond the wrists. Exercise A: Tense the entire arm while keeping the hand itself completely relaxed. Start by maintaining this […]
19. Kara-Tala-Shakti-Vikasaka (Developing the Palms)
Posture: Stand with your feet together and your body upright. Extend your arms straight in front of you, parallel to the ground at shoulder height. Keep your palms open, with fingers held close together. Exercise A: Vigorously move your wrists up and down while simultaneously lifting and lowering your fists, aiming to touch your forearms. […]
Breathwork and Pranayama with Method of Practice Relevant to Chronic Pain
Introduction Chronic pain is defined as pain persisting beyond normal tissue healing time, typically longer than three months. It may arise from musculoskeletal disorders, nerve injury, inflammation, autoimmune conditions, or unknown causes such as fibromyalgia. According to the World Health Organization, chronic pain is one of the leading causes of disability worldwide. Unlike acute pain, […]
Breathwork and Pranayama with Method of Practice Relevant to Cognitive Impairment
Introduction Cognitive impairment affects memory, attention, reasoning, and executive function. It may occur due to aging, neurodegenerative diseases like Alzheimer’s, vascular issues, stroke, or stress-related factors. Impaired cognition often comes with anxiety, sleep disturbances, and reduced emotional resilience. Breathwork and pranayama are effective complementary interventions for cognitive impairment. By improving oxygenation, regulating the autonomic nervous […]
Breathwork and Pranayama with Method of Practice Relevant to Hypothyroidism
Introduction Hypothyroidism is a condition in which the thyroid gland produces insufficient thyroid hormones (T3 and T4), leading to a slowing of metabolic processes in the body. Common symptoms include fatigue, weight gain, depression, cold intolerance, constipation, dry skin, hair thinning, brain fog, and menstrual irregularities. Medical management (usually levothyroxine therapy) remains the primary treatment. […]