9. Griva-Shakti-Vikasaka-1 (Strengthening the Neck -1)
Posture: Stand upright with your feet together. Exercise A: Relax your neck and sharply turn your head, first toward your right shoulder and then toward your left shoulder. Start with 10 repetitions. Exercise B: While standing upright, move your head briskly forward and then backward. When moving backward, allow your head to touch the nape […]
16. Purna-Bhuja-Shakti-Vikasaka (Developing the Arms)
Posture: Stand upright with your feet together, body straight, and hands clenched into fists, keeping the thumbs tucked inside. Exercise A: Inhale deeply through your nose and hold your breath. Swing your right arm in a forward-to-backward circular motion as many times as possible. Once you’re unable to hold your breath anymore, stop with your […]
15. Bhuja-Balli-Shakti-Vikasaka (Strengthening the Fore-arms)
Posture: Stand with your feet together, body upright, and arms resting naturally by your sides. Exercise A: Start with your right arm. Allow it to hang loosely, then raise it outward to the side until it extends above your head, keeping the palm facing outward. Lower it back down in the same controlled manner. Ensure […]
11. Griva-Shakti-Vikasaka-3 (Strengthening the Neck -3)
Posture: Stand straight with your feet placed close together. Exercise: Inhale and exhale deeply through your nose, creating a “bellows effect” that makes the veins in your neck prominent. As you inhale, push your stomach outward, and as you exhale, draw it inward. Begin by performing this cycle 25 times. This three-part exercise works to […]
18. Kara-Prshtha-Shakti-Vikasaka (Developing the back of the Hand)
Posture: Stand with your feet positioned close together and maintain a straight posture. Extend your arms forward, ensuring your fingers are fully spread. Keep your arms parallel to the ground at shoulder height. Exercise A: Using your wrists, move your hands vigorously up and down. As your palms move, aim to bring the fingers as […]
12. Skandha- Tatha- Bahu- Mula- Shakti- Vikasaka (Shoulder-blades and joints)
Posture: Stand with your feet close together, keeping your back straight. Clench your fingers into fists, ensuring the thumbs are tucked inside. Exercise: Form your mouth into a pout resembling a crow’s beak and inhale deeply, allowing your cheeks to puff out as you hold your breath. Rest your chin on your sternal notch while […]
13. Bhuja- Bandha- Shakti- Vikasaka (Strengthening the Upper arms)
Posture: Stand with your feet close together and hands clenched into fists, tucking the thumbs inside. Bend your elbows and raise your forearms so they form a 90-degree angle. Exercise: Swing your arms vigorously forward and backward at shoulder height. Ensure the elbows do not extend beyond their starting position. When pushed forward, keep your […]
10. Griva-Shakti-Vikasaka-2 (Strengthening the Neck -2)
Posture: Stand with your feet close together, maintaining a straight back. Keep your mouth closed and your eyes fully open. Exercise: Tuck your chin slightly and gently rotate your head from left to right, then back from right to left in an alternating pattern. Breathe naturally throughout. Aim to bring your ear toward your shoulder […]
7. Kapola-Shakti-Vardhaka (Rejuvenating the Cheeks)
Posture: Stand upright with your feet close together. Bring the tips of your fingers together, and use both thumbs to gently close your nostrils. Exercise: Keep your eyes closed and pout your lips into a beak-like shape. Inhale forcefully through your mouth, making a sibilant sound, and inflate your cheeks. Then, while still closing your […]
Breathwork and Pranayama with Method of Practice Relevant to Menstrual Disorders (Dysmenorrhea)
Introduction Dysmenorrhea refers to painful menstrual cramps occurring before or during menstruation. It may be classified as: Common symptoms include: While medications are often used, breathwork and pranayama offer a natural, non-invasive supportive therapy that helps regulate pain perception, calm the nervous system, and improve pelvic circulation. ⚠️ Breathwork is complementary therapy and does not replace […]