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
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
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
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
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
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
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.
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
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
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
Breathwork and Pranayama with Method of Practice Relevant to Drug Addiction
Introduction Drug addiction (substance use disorder) is a chronic condition involving compulsive substance use, neurochemical imbalances, and behavioral dysregulation. Recovery often requires not only pharmacological
Breathwork and Pranayama with Method of Practice Relevant to Haemorrhoids
Introduction Haemorrhoids (piles) are swollen and inflamed veins in the rectal and anal region caused primarily by increased venous pressure, chronic constipation, straining during bowel
Breathwork and Pranayama with Method of Practice Relevant to Depression
Introduction Depression is a mental health condition marked by persistent low mood, loss of interest, fatigue, disturbed sleep, impaired concentration, and negative thought patterns. It
Breathwork and Pranayama with Method of Practice Relevant to High Blood Pressure (Hypertension)
Introduction High blood pressure (hypertension) is a chronic condition in which the force of blood against the arterial walls remains consistently elevated. Over time, this
Breathwork and Pranayama with Method of Practice Relevant to Congestive Heart Failure (CHF)
Introduction Congestive Heart Failure (CHF) is a chronic cardiac condition characterized by reduced cardiac output, fluid retention, and pulmonary congestion. Patients often experience shortness of
Breathwork and Pranayama with Method of Practice Relevant to HIV/AIDS
Introduction Human Immunodeficiency Virus (HIV) is a chronic viral infection that affects the immune system, specifically targeting CD4+ T-helper cells. When untreated, HIV can progress
Breathwork and Pranayama with Method of Practice Relevant to Diabetes Mellitus
Introduction Diabetes Mellitus (DM) is a chronic metabolic disorder characterized by elevated blood glucose levels due to impaired insulin secretion, insulin resistance, or both. Chronic
Breathwork and Pranayama with Method of Practice Relevant to Heart Disease
Heart disease remains one of the leading causes of mortality worldwide. Conditions such as coronary artery disease, hypertension, heart failure, and arrhythmias are strongly influenced
17. Mani-Bandha-Shakti-Vikasaka (Developing the Wrists)
Posture: Stand with your feet together and keep your body straight. Extend both arms forward at shoulder level, ensuring they remain parallel to the ground.
14. Kaphoni Shakti- Vikasaka (Strengthening the Elbows)
Posture A: Stand straight with your feet close together. Clench your fists firmly, ensuring your thumbs are tucked inside. Exercise A: Swiftly raise your
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
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
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
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
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
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
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
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
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:
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
3. Buddhi Tatha Dhrti-Shakti-Vikasaka (Developing the Mind and Will power)
Posture: Stand straight with your feet together, body upright, and mouth closed. Tilt your head back as far as comfortably possible, keeping your eyes
8. Karna-Shakti Vardhaka (Improving the power of Hearing)
Posture: Stand upright with your feet together. Maintain an erect posture. Exercise: Begin by closing your mouth and plugging your ears with your thumbs. Place
5. Medha -Shakti-Vikasaka (Developing the Intellect)
Posture: Stand or sit with your eyes gently closed, feet placed together, and your back straight. Lower your chin so it touches or aligns closely
Breathwork and Pranayama with Method of Practice Relevant to Inguinal Hernia
Introduction An inguinal hernia occurs when abdominal contents (such as intestine or fatty tissue) protrude through a weak area in the lower abdominal wall near
4. Sukshma Vyayama Practice: Smarana- Shakti- Vikasaka (Developing the Memory)
Posture: Stand with your feet together, keeping your body upright and your mouth in a relaxed, natural position. Focus your gaze on a point approximately
Breathwork and Pranayama with Method of Practice Relevant to Inflammatory Bowel Disease (IBD)
Introduction Inflammatory Bowel Disease (IBD) is a chronic inflammatory condition of the gastrointestinal tract, mainly including Crohn’s disease and Ulcerative colitis. These conditions are characterized by abdominal pain,
Suksma Vyayama Practice 1. Prarthana … Prayer
Yogic Suksma Vyayama Practice Posture: Stand with your feet together, keeping your body upright and eyes gently closed. Fold your hands so that your thumbs
Breathwork and Pranayama with Method of Practice Relevant to Insomnia
Introduction Insomnia is a sleep disorder characterized by difficulty falling asleep, staying asleep, or waking up too early and not being able to return to
Breathwork and Pranayama with Method of Practice Relevant to Obesity
Introduction Obesity is a complex metabolic condition characterized by excess body fat accumulation, hormonal imbalance, insulin resistance, chronic low-grade inflammation, and often emotional dysregulation. While nutrition
Suksma Vyayama Practice 2. Sukshma Vyayama Practice: Uccarana-Sthala-Tatha-Visuddha-Cakra-Shuddhi
Posture: Stand with your feet together and your body upright. Tilt your head slightly backward while keeping your eyes wide open and your mouth closed.