BODY MASS INDEX

Here is the method for calculating the accurate body maes

For Men

Every FEET Should Be Multiplyed with the 9 Kg and Each INCH Should Be Multiplied by 2.7 KG and then add the result.

Remember do not convert the Inch into Feet

For Women

Every Inch Should Be Multiplyed with the 9 Kg and Each Inch should Be Multiplied with the 2.5 Kg

Remember do not convert the Inch into Feet

Let take an general example if hight is 5 feet and 10 inch then the ideal BODY MASS INdex should be

5*9+10*2.7=72
You Shuld calculate Your BMI by This Method

LIST OF HINDU FESTIVALS

Here is the list of the Hindu festivals for this year
January

•Lohri: Tuesday, 13-01-2009
•Makarsankranti / Pongal / Tamil New Year / Magha Bihu: Wednesday, 14-01-2009
•Thiruvalluvar Day : Thursday, 15-01-2009
•Mauni Amavasya: Monday, 26-01-2009
•Vasant Panchami / Saraswati Puja: Saturday, 31-01-2009

February
•Thaipusam: Sunday, 08-02-2009
•Maha Shivaratri: Monday, 23-02-2009

March
•Holi: Wednesday, 11-03-2009
•Spring / Vasanta / Chaitra Navaratri begins: Friday, 27-03-2009
•Hindi New Year (Saka Era 1931): Friday, 27-03-2009
•Telugu New Year/ Ugadi / Gudi Padwa/ Cheti Chand: Friday, 27-03-2009

April
•Ramanavami: Friday, 03-04-2009
•Mahavir Jayanti: Tuesday, 07-04-2009
•Hanuman Jayanti: Thursday, 09-04-2009
•Baisakhi / Vishu: Tuesday, 13-04-2009
•Bengali New Year / Bohag Bihu: Wednesday, 15-04-2009
•Akshaya Tritiya: Monday, 27-04-2009

May
•Buddha Purnima / Vaisakhi Purnima: Friday, 08-05-2009

June
•Ganga Dashami / Dussehra: Tuesday, 02-06-2009
•Rath Yatra: Wednesday, 24-06-2009

July
•Guru Purnima / Asadha Purnima: Tuesday, 07-07-2009

August
•Raksha-Bandhan: Wednesday, 05-08-2009
•Krishna Janmashtami: Friday, 14-08-2009
•Indian Independence Day: Saturday, 15-08-2009
•Ganesh/Vinayak Chaturthi: Sunday, 23-08-2009

September
•Onam: Wednesday, 02-09-2009
•Shikshak Divas / Teacher's Day: Saturday, 05-09-2009
•Pitr-Paksha begins: Saturday, 05-09-2009
•Vishwakarma Puja: Thursday, 17-09-2009
•Mahalaya: Friday, 18-09-2009
•Pitr-Paksha ends: Friday, 18-09-2009
•Navaratri begins: Saturday, 19-09-2009
•Durga Puja begins (Maha Saptami): Friday, 25-09-2009
•Navaratri ends: Sunday, 27-09-2009
•Vijaya Dashami/Dusshera: Monday, 28-09-2009

October
•Gandhi Jayanti: Friday, 02-10-2009
•Lakshmi Puja / Sharad Purnima: Saturday, 03-10-2009
•Valmiki Jayanti: Sunday, 04-10-2009
•Karwa Chauth: Thursday, 08-10-2009
•Dhanteras: Thursday, 15-10-2009
•Chhoti Diwali: Friday, 16-10-2009
•Diwali: Saturday, 17-10-2009
•Kali Puja: Saturday, 17-10-2009
•Naraka Chaturdasi: Saturday, 17-10-2009
•Govardhan Puja: Sunday, 18-10-2009
•Vikram New Year 2066: Sunday, 18-10-2009
•Bhai Dooj / Bhai Phota / Bhav-Bij: Monday, 19-10-2009
•Chhat Puja: Saturday, 24-10-2009

November
•Guru Nanak Jayanti: Monday, 02-11-2009

Enuresis (Bed-Wetting)

Q. What is enuresis or bed wetting?
A. Enuresis is the medical term for bed-wetting during sleep.
Bed-wetting is fairly common and is often just a developmental stage.
Bed-wetting is more common among boys than girls.

Q.Causes of bed-wetting?


A.Some of the causes of bed-wetting

•Stress
•Genetic factors which depend on the family
•Difficulties waking up from sleep
•Slower than normal development of the central nervous system (which reduces the child's ability to stop the bladder from emptying at night)
•Hormonal factors (not enough antidiuretic hormone is produced, which is the hormone that slows urine production at night)
•Urinary tract infections
•Abnormalities in the urethral valves in boys or in the ureter in girls or boys
•Abnormalities in the spinal cord
•A small bladder

Bed wetting is not a big problem it happens in child when the chind unable to feel the symptom to go bathroom during sleep

Q. When do most children achieve bladder control?

A.Children achieve bladder control at different ages. By the age of 6 years, most children no longer urinate in their sleep. Bed-wetting up to the age of 6 is not unusual, even though it may be frustrating to parents. Treating a child for bed-wetting before the age of 6 is not usually necessary.
Return to top

Q.What are the treatments for bed-wetting?Most children outgrow bed-

A.Some behavioral treatments include the following:

•Limit fluids before bedtime which means do not to take fluid just before the slip.
•Have your child go to the bathroom at the beginning of the bedtime routine and then again right before going to sleep.
•An alarm system that rings when the bed gets wet and teaches the child to respond to bladder sensations at night.
•A reward system for dry nights.
•Asking your child to change the bed sheets when he or she wets.
•Bladder training: having your child practice holding his or her urine for longer and longer times during the day, in effort to stretch the bladder so it can hold more urine.

Q.How can I help my child cope with wetting the bed?

A.Bed-wetting can lead to behavior problems because of the guilt and embarrassment a child feels. It's true that your child should take responsibility for bed-wetting (this could mean having your child help with the laundry). But your child shouldn't be made to feel guilty about something he or she cannot control. It's important for your child to know that bed-wetting isn't his or her "fault." Punishing your child for wetting the bed will not solve the problem.

It may help your child to know that no one knows the exact cause of bed-wetting. Explain that it tends to run in families (for example, if you wet the bed as a child, you should share that information with your child).

Remind your child that it's okay to use the bathroom during the night. Place nightlights leading to the bathroom so your child can easily find his or her way. You may also cover your child's mattress with a plastic cover to make cleanup easier. If accidents occur, praise your child for trying and for helping clean up.

SARASWATI MANTRA

Saraswati Vandana in Sanskrit

Yaa Kundendu tushaara haaradhavalaa, Yaa shubhravastraavritha|
Yaa veenavara dandamanditakara, Yaa shwetha padmaasana||
Yaa brahmaachyutha shankara prabhritibhir Devaisadaa Vanditha|
Saa Maam Paatu Saraswatee Bhagavatee Nihshesha jaadyaapahaa||

Mother SARASWATI is the goddess of knowledge and arts hence she is worship at Bashant Panchami the festival of Mother Saraswati

LORD-VISHNU AARTI

VISHNU MANTRA AND AARTI

Om Jaye Jagdish Hare / Swami Jaye Jagdish Hare
Bhagt Jano Ke Sankat / Khshan Mein Dur Kare ...
Om Jaye Jagdish Hare ||

Jo Dhaywe Phal Pave / Dukh Vinshe Man Ka
Sukh Sampati Ghar Aave / Kasht Mite Tan Ka ...
Om Jaye Jagdish Hare ||

Maat-Pita Tum Mere / Sharan Gahun Kiskee
Tum Bin Aur Na Duja / Aas Karun Jiskee ...
Om Jaye Jagdish Hare ||

Tum Puran Parmatma / Tum Antaryami
Par-Brahm Parmeshwar / Tum Sabke Swami ...
Om Jaye Jagdish Hare ||

Tum Karuna Ke Saagar / Tum Palankarta
Mein Moorakh Khal Kami, Mein Sewak Tum Swami
Kripa Karo Bharta ... Om Jaye Jagdish Hare ||

Tum Ho Ek Agochar / Sabke Pran Pati
Kis Vidhi Milun Dayamay / Tumko Mein Kumti ...
Om Jaye Jagdish Hare ||

Deenbandhu Dukh Harta / Thakur Tum Mere
Apne Hath Badao, Apni Sharan Lagao Dwar Para Tere ...
Om Jaye Jagdish Hare ||

Vishay Vikaar Mitao / Paap Haro Deva
Shradha Bhakti Barao / Santan Ki Sewa ...
Om Jaye Jagdish Hare ||

Tan Man Dhan / Sab Hai Tera
Tera Tujhko Arpan / Kya Lage Mera ...
Om Jaye Jagdish Hare ||

GANESHA MANTRA

The lord Ganesh is the god of intelligence and power,hence at the starting of the every religious work first he is remembered.

SAVASANA

Method :-

Lie straight on your back with ease.


Make distance of about one and half feet between legs.


Place hands straight on the ground at the distance of six inches from your body. Palms facing upward, fingers will remain slightly curled, eyes closed.


After maintaining it for sometime, return.

Important:-

There must not be tension in any part of your body. Release the tension by shaking that part where you are feeling tension.


Loosen your legs and hands completely.


Loosen palms and fingers also.


Concentrate on your breathing pattern. Try to feel and concentrate on warmth while exhaling and on coolness while inhaling, in the nostrils.


If this is not possible in the beginning, then bulge your abdomen as you inhale and carry the abdomen as you inhale and carry the abdomen downward while exhaling and concentrate on this movement of the abdomen.


Benefits :-

This Asana is practised soon after the practice of other Asanas, through this, fatigue is removed.


This is very beneficial in high blood pressure, and cardiac diseases.


This Asana is very beneficial for the people suffering from neurosis and fear complexes.


Those who have been forbiden for supine position by doctors due to some reason, should not practice it.

SIRSASANA

Method :-

Sit on soles. place knees on the ground.


Frame finger lock with both hands.


Making a triangle from finger-lock and elbows, place it on ground.


Bending forward, place middle of the head on the ground near finger-lock.


Now straighten your legs.


Slowly bring the legs neck your body.


Soles will automatically leave the ground by practise and thighs knees will touch the abdomen.


Now keeping the balance straighten your legs from thigh-joint, knees will remain folded.


Now straighten the knees also and completely balance your body on head.


While returning to the original position fold your knee first. Then fold your legs from thigh and let the thigh and knee touch your abdomen.


Now slowly place the soles on the ground. Slowly raise your head also and sit on soles.

Important:-

While practising Sirsasana, place that part of your head on the ground on which the spine can remain erect.


Do not raise your tegs with jerk. Slow and gradual practice will "raise your legs up automatically.


In the beginning practise it under the guidance of a teacher because there is a fear of falling down.


While returning, do not raise your head soon after completing Asana. There remains a fear of getting giddiness. Therefore, keep your head near finger-lock for some time and then raise it up.

Benefits :-

This increases the blood circulation in head and memory power is improved.


This strengthens the nervous-centres of the whole body and maintains the health of endocrine gland.


Digestive system is also benefitted through this Asana.


According to Swami Kuvalayanandaji it is beneficial against congested throat, diseases of liver and spleen and in Visceroptosis.


Those suffering from high blood pressure, running ear or heart disease should not practise it.


Those having cough or chronic cold also should not practise it.


Persons suffering from constipation should practise it carefully.

AGNISARA

Method :-

Stand straight.


Make a distance of 1-1/2 feet between legs and place both hands on respective knees.


Slowly exhale completely. As we retain breath out in Uddiyana, so retain it out.


After that, the stomach, which has gone in due to complete exhalation.


Without inhaling try to blow it out like a balloon, maintaining for two seconds, take the stomach in and again blow it out. Do it likewise for 4 to 6 times.


Now inhale. This forms one round of Agnisara. Practise it for four or five times.

Important:-

Practise it on empty stomach.


Do not practise

This practice influences our digestive system through gastric fire. This can be practised either in the position of Uddiyana or in Padmasana or even in any sitting posute in which you can remain steady.

NAULI

Nauli is practised only after the practice of Uddiyana.
Method:-

Stand erect at your place.


Maintain 15" to 18" distance between legs and lean forward, place hands on respective knees or thighs. Exhale completely and retain the breath outside.


Expand your chest and raise your diaphragm so that abdomen is drawn in and there becomes a cavity in abdomen.


Middle Nauli:

Now try to isolate the central abdminal muscle (recti). This cannot be achieved during first effort. But effort should continue. Blow out your abdomen as in Agnisara but effort should be made that central part should come out. This is called Madhyama (middle) Nauli. After maintaining it according to your limitation, return to the original position and then practise it again.


Left Nauli:

After attaining Middle Nauli, when we press more on left knee with left hand and lessen the pressure on right knee of right hand then the Middle Nauli shifts to left side and this is known as (Vama) left nauli.


Right Nauli:

Similarly when we lessen the pressure of the left hand on left knee then this accumulated muscles (of middle nauli) shifts to right side and this is called right nauli.

Rotation of Nauli: From Left to Right.

Perform Uddiyana

Press lightly on both the knees from hands and draw out Middle Nauli.
Now pressing the left knee, lessen the pressure of right hand on right knee draw out Vama (left) Nauli.

Now with bringing equal pressure on both the knees, and completely minimizing the pressure on knees, return to Uddiyana position, (bring the position of Uddiyana).
Now press upon the right knee from right hand draw out Daksina (right) Nauli.
Now giving equal pressure on both the knees, draw out Madhya (middle) Nauli. If the Nauli and Uddiyana are practised fast according to above said sequence then that is called Naulicalana (rotation). This again can be rotated in the opposite direction i.e. in the following sequence. Middle Nauli, Right Nauli, Uddiyana, Left Nauli and Right Nauli.

Important :-

Nauti is achieved automatically by practise. Teacher only can make you understand. Do not expect it soon. If you can perform Uddiyana nicely and maintain it, the achievement of Nauli will also be equally easy.


Nauli is the pre-requisite for some cleansing processes like Vasti and others hence learn to practise it efficiently.


Never practise it after meal. It should always be practised on empty stomach.
Benefits and Limitations :-
See Uddiyana.


Agnisara makes the appetite normal, keeps digestive system healthy, lever becomes strong and keeps health diseaseless


All the benefits of Uddiyana can be achieved.


If having high blood-pressure, practice it very slowly without giving much pressure.

JALANDHARA BANDHA

Method :-

Sit in Padmasana or in any comfortable meditative posture.


Bend your neck a little forward.


Slowly place firmly your chin on chest (jugula knotch) so that when you practise Pranayama with Kumbhaka, the inside retained air must not come out.


While returning, slowiy raise your chin and straighten your neck.

Important:-

Practise it carefully under the guidance of a qualified teacher.


In the beginning practise it for few seconds only.

Benefits :-

This Bandha influences our vocal organs directly.


Those having complaint of pain in neck or spondilitis should not practise it.

KAPALBHARATI

In sanskrit kapal means fore head hence with the help of this pranayama the fore head becomes shiney and it cures many diseases.

Method :-

Sit erect in any Asana (Padmasana, Samasana, or in any comfortable Asanas) spreading out some sittina matarial.


Put both hands on respective knees.


Exhale forcibly through both the nostrils. Simultaneously abdomen will be drawn in.


Soon after completing exhalation with jerk, take the breath in and bring the abdomen in previous position.

Important:-

Remain composed while exhaling.


Those having throat infection, should exhale air touching it to the nostrils.


Those having too much sneezing tendency, should practise it with contracted glottis producing sound as in Ujjayi.

Benefits :-

This is very useful in asthma, cold and constipation.


Liver and sple en are made strong and efficient through its practice.


This makes repiratory rhythm constant.


Those suffering from diabetes should not practise it.


Those having complaint of ulcer or bile in abdomen should not practise it.

MATYASANA

Method :-

Sit in Padmasana.


Slowly take the help of your elbows to lie down on your back.


Slowly lie on your back completely.


Now with the help of elbows or palms bend your head backward and place middle of the head on the ground.


Catch hold of the toes with your index fingers and place the elbows on the ground.


While returning to original position, release the toes and taking the help of your hands straighten your head.


Now taking the help of elbow sit in padmasana.

Important:-

This Asana is practised after Sarvangasana, hence, practise for one third of the time taken for Sarvangasana.


Do not bend your neck backward with a jerk.


While bending neck backward, the spine will be arched maximum.


While returning you can release your legs in sitting position or even in lying position.

Benefits :-

As complementary Asana for Sarvangasana, this should be pracitsed soon after sarvangasana. This enhances the benefits achieved through Sarvangasana.

MAKARASANA

Method :-

Take prone lying position, hands by the side of the thiqhs.


Slowly spread out both the legs. The toes should remain out and heels inward.


Slowly fold the left hand at elbow bringing it from below the armpit. Place it in the right shoulder. Fold the right hand at the elbow and place it on the left shoulder.


Place your head on the triangle made by both the elbows.

Important:-

You can bring either hand on the shoulder from below the armpit.


If it is difficult to place one elbow on the other place both elbows slightly apart.


Head should remain inside elbow.


If it is difficult to rest the head, keep chin between the elbows

Benefits :-

This is beneficial in Asthma.


For those who have acquired wrong process of respiration (due to Asthma etc.) this Asana is more useful.


Abdominal muscles get automatic massage.


Those having heart problem, obesity, gas or high blood pressure should not practice it.

SALABASANA

Salabha means locust in Sanskrit. In the final position of this Asana the shape of the body resembles a locust and hence it is called Salabhasana.



Method :-



Take prone lying position, legs together, toes of the legs backward, sole towards the sky. Hands by the side, palms upward, fingers together the ground.





Folding both the hands at elbows bring them under the shoulder (as in Bhujangasana) fingers together, pointing forward





Now raise both the legs upward slowly without bending them at knees, and maintain.





Then bring the legs down slowly.



Important:-





The legs should not bend at knees.





While coming back to the original position bring the legs on the ground very slowly.



Benefits :-



This strengthens the muscles of lower abdomen.





This is beneficial in digestion and removes constipation.





This gives strength to the lungs.





Those suffering from high blood pressure, heart disease or having complaint of asthma, should not practise it.

YOGA FOR BACK PAIN,CONSTIPATION

PARVATASANA


Method :-

Sit in Padmasana.


Raise your hands towards sky and keep palms facing each other.


Catch hold the fist of one hand with the other hand and stretch your hands upward as if you are raising your body. You will get stretch in your abdominal muscles.


After maintaining it for some time, loosen your hands and then practise it again.

Important:-

Those, who cannot practise Padmasana, can practise it in standing, stretched legs or in Vajrasana.


Sit erect and gaze in front.

Benefits :-

This makes spine flexible.


Visceroptosis and pain in backbone is removed.


It is beneficial in constipation and removes seminal weakness.


Those having complaints of reeling sensation should not practise it.

YOGA MUDRA

Method :-

Sit in Padmasana.


Take both hands towards your back and catch the wrist of one hand with the other. Keep neck straight.


Slowly start bending from your waist. Continue the bending till forehead touches the ground.


After maintaining it for some time raise your forehead and chest. Release your hands also and sit erect.

Important

If your are unable to practise it in Padmasana, then practise it in Ardha Padmasana.


If this is also not possible, then sit in Vajrasana, close your fists and place them at the navel region. The fingers of the fists should be towards navel. Then bend forward and touch the ground with forehead.


Do not allow your buttock to leave the ground during its practice.


If it becomes easy to touch the ground with forehead, then gradually try to touch the ground with nose and chin.

Benefits :-

The internal organs of abdomen work efficiently as a result of its practice.


Connected nerves of navel become strong.


It is beneficial in constipation and removes seminal weakness.


Those suffering from hypertension or chronic headache should not practise it.

ANULOMA VILOMA

Method :-

Sit properly in Padmasana.


Fold your index and middle finger of right hand towards palm. Now thumb should remain towards right nostril and ring finger and little finger should be towards left nostril.


Closing the right nostril with the thumb inhale (prolonged) through the left nostril.


Now closing the left nostril with the ring finger and the little finger, exhale slowly through right nostril removing the thumb. (The time should be double than the time taken for inhaling i.e. the ratio should be 1 : 2).


After exhalation, inhale (prolonged) through the same nostril (right).


Now closing the right nostril with thumb exhale through left nostril (removing the ring finger and the little finger) as per previous practice. This completes one round of easy Anuloma-Viloma.

Technique with the help of Kumbhaka :-

Sit in Padmasana.


Fold your index and middle finger of right hand towards palm. Now thumb should remain towards right nostril and ring finger and little finger should be towards left nostril.


Closing the right nostril with the thumb inhale (prolonged) through the left nostril.


After completing inhalation close the left nostril also with little and ring finger and hold the breath inside (i.e. practise Kumbhaka).


After retention, keeping the left nostril closed with ring and little finger, exhale slowly through right nostril.


After exhalation inhale (prolonged) through the same nostril (right).


After complete inhalation close both the nostrils and practise Kumbhaka.


Retaining the breath according to the capacity exhale slowly through the left nostril (removing ring finger and little finger from it). This completes one round of Anuloma-Viloma with Kumbhaka.

Important :-

This is a Nadisodhaka Pranayama.


If you cannot adopt Padmasana, adopt any comfortable sitting posture; sit erect.


In the beginning (at least for 6 months) practise easy technique of Anuloma-Viloma (i.e. without Kumbhaka).


When you inhale or exhale through one nostril, other should be kept closed.


While inhalation, the abdomen should not bulge out. Lungs along with chest should be expanded. Keep the abdomen little pressed carefully.


While practising Pranayama with Kumbhaka give equal time for inhalation and Kumbhaka, i.e. begin with the ratio of 1 : 1 : 2.


Time for exhalation should be double from that of inhalation.


While closing the nostril with the fingers do not press them so hard that the nose is bent.


Always remember that on completion of Pranayama if ther is an obstruction in respiration or it is fast it means that you have retained the breath more than your capacity which is not desirable.


Pranayama with Kumbhaka should always be practised under the guidance of a qualified teacher.

UJJAYI

Method:-

Sit erect in any comfortable posture. Keep spine erect.


Inhale, slowly drawing air by both the nostrils in such a way that while inhaling the touch of air is experienced in the throat and some sound is produced.


During inhalation do not allow abdomen to bulge out, let the chest expand.


After completing inhalation slowly exhale. During exhalation chest should go inside and abdomen should remain steady.

Imporant :-

While doing Ujjiayi air should touch the throat.


Do not let abdomen to bulge out.


After practising it for few days, knowing your limitations, keep the ratio between inhalation and exhalation 1 : 2.


In easy Ujjiayi Pranayama, inhalation and exhalation can be practised by both the nostrils.

Closing the mouth, one should slowly draw in air through both the nostrils, producing a sound in such a way that its touch is felt from the throat to the chest. After performing Kumbhaka as before, air is exhaled through the left nostril. This removes the throat diseases caused by phlegm and increases the gastric fire.

YOGA FOR LOWER BODY,SPINE

PADMASANA


Method :-

First pose is same as as in Svastikasana


Slowly catch hold the sole of right form left hand and ankle form the right and place it on the left thigh.


Similarly catch hold the sole of left leg from right hand and ankle from the left.


Now place it well on right thigh.


Place hands on respective knees in Gyana Mudra.Close your eyes or keep the gaze nasal or in front.


While returning to the original position, first stretch out your left leg.


Then stretch out your right leg also.

Important :-

This is a meditative posture, hence, spine must remain straight in its final position.


One must practise Ardha Padmasana before he resorts to practise Padmasana.


Do not forget the limitation. After keeping one leg on the other thigh, if other leg can not be placed fully on the other thigh, do not try to put it forcefully.

Benefits :-

Those suffering from chronic knee pain, should not practise it.


Those getting cramps in calf-muscles should practise it cautiously.

Method :-

Take sitting position stretching both the legs together in front, hands by the side, palms resting on the ground. Fingers should remain together pointing forward.


Now folding left and right legs slowly at knees join both the soles with each other.


Hold the legs at ankle by the hands.


Slowly bring the legs towards yourself till they reach under the perineum. Knees should remian on the gorund, body erect and gaze in fornt.


While returning back to the original position loosen the legs and come back to the first position.

Important :-

While practising it, a stretch is felt under the thighs therefore, practice it carefully


Waist and neck should remian erect.

Benefits :-

This is very good posture for lumbar, region and keeps it healthy.

HALASANA

Method :-

Take supine position hands straight by the side of thighs, palm resting on the gorund.


Slowly raise your legs together without bending at knees by pressing your hands and stop at 30° angle.


After few seconds raise your legs further up to 60° angle and maintain.


Now slowly bring the legs at 90° angle.


Pressing both the hands bring the legs little towards the head.


Continue the bending of legs till toes touch the ground and then stretch your legs backward as far as possible.


Now place both the palms on the head making finger lock. Bring the elbows on the ground.


While returning back to the original position first release the finger-lock. Stretch the hands straight and place them on the ground by the side of the body.


Lower the waist and raise the legs from the ground. Slowly let the waist rest on the ground and stop bringing the legs at 90° angle.


Slowly come back to the original position.

Important:-

Do not bend legs at the knees while raising them up.


Do not raise the legs by giving jerk.


After reaching the angle of 90° go ahead carefully balancing your weight. Sometimes due to gravitational force, the legs may fall backward on the ground with jerk, therefore, control yourself.


While stretching the legs backward balance your weight on the hands and also while returning use hands for balancing the weight.


Do not forcibly stretch your legs if they are not in a position to touch the ground. Stretch them as far as they are stretched easily. Maintain it. Gradual practice will make body capable of moving forward and flexibility will be developed.

Benefits :-

Due to the disturbance of abdominal muscles if there is a complaint of Dyspepsia or constipation, it can be corrected by the practice of this Asana.


The practice of this Asana is also useful in certain types of diabetes.


Maximum benefits of Halasana can be derived when Bhujangasana is practised immediately after Halasana.

YOGA FOR ABDOMINAL MUSCLES,DYSPEPSIA,SEMINAL WEAKNESS,SCIATICA

Pascimatanasana


Method :-

Sit, stretching both the legs together in front, hands by the side, palms resting on the ground. Fingers should remain together pointing forward.


Loosen your back muscles and bend the body forward as far as it is possible.


Maintaining this pose loosen your hands and place them where they are comfortable. It would be better if they are put on the thighs.


Practise it daily and keep bending forward little more. Finally hold the big toes of the legs with forefingers of respective hands and place forehead on the knees.


After few seconds raise the head, release the big toes and come to the original position.

Important :-

Your aim is to hold the toes by bending forward slowly and to place the forehead on the knees therefore do not make haste.


Do not force to reach the final position on very first day, if it is found difficult.


Know your limitations and accordingly increase bending forward daily.


Never fold the legs at the knees whether you can bend forward or not.

Benefits

This asana strengthens the abdominal muscles.


It removes constipation, dyspepsia and seminal weaknesses.


It removes the possibilities of sciatica.


According to Swami Kuvalayanandaji those suffering from chronic constipation should not practise it for more than three minutes daily.


Those suffering from ulcer in abdomen should not practise it.


Practising it for more than three minutes should resort to the practise of Uddiyana in the middle.

YOGA FOR OLD AGE,HERNIA,VISCEROPTOSIS,DYSPEPSIA

SARWANGASANA


Method:-

Take supine position, hands straight by the side of the thighs, palm resting on the ground.


Slowly raise your legs together without bending at the knees by pressing your hands and stop at 30° angle.


After sometime raise your legs little more and stop at 60° angle.


Now slowly bring it at 90° angle.


Press the hands and bring your legs little towards head so that your buttock is raised up.


After that, support it from the palms of both the hands, place the elbows on the ground making broad base.


Raise the legs towards sky,raise the buttocks also,continue the support of your hands. Raise the legs towards sky till the legs, abdomen and chest form a straight line. Place the palms on your back for the support. Chin should be placed against the chest (jugular knotch). Maintain the position.


After that slowly return. While returning to the original position first lower your buttock but continue the support of your hands. When you become confirmed that you can come down even without the support of your hands then slowly place your hands on the ground. Divide the weight of your body on hands and slowly place the buttocks on the ground and bring your legs at 90° angle.


Slowly place your legs together on the ground without bending it at the knees and return to the original position.

Important:-

Do not use your hands for giving jerk to raise your body.


Judge the limitation of your body. If body gets pain or legs are not easily raised then do not force in any way or give jerk.

Benefit and limitations :-

This removes the symptoms of immature old age.


Diseases tike dyspepsia, constipation, hernia and visceroptosis can be treated by it.


Those, suffering from high-blood pressure, should not practise it.

YOGA FOR DIABETS,SHOULDER,BACK,DEBILITY OF KIDNEY

ARDHA-MATSYENDRASANA


Method :-

Sit extending both the legs together in front, hands by the side, palms resting on the ground. Fingers should remain together pointing forward.


Fold the right leg at knee.Slowly set the right heel at the perineum.


Now folding the left leg, bringing it from above the right knee, place it by its side on the ground. The knee of the left leg should remain towards sky.


Now bring the right hand on the left side of the left knee. The left knee should remain at the left side of the right armpit.


Now straighten the right hand and hold the toe or ankle of the left leg.


Twisting the body to the left side, look backwards, place the left hand bringing it from the back on the right thigh. Gaze should be towards back.


While returning to the original position first release the hand from the thigh and turn head forward.


Now bring the back to normal position after loosening the right hand.


Bring the left leg in original position.


Now bring the right leg also original position.


Repeat it similarly from the other side by folding the left leg first.

Important :-

Some persons may experience difficulty in practising it. If they cannot hold the toes of the left by right hand they should hold the ankle.


If that also is not possible then hold the knee.


While twisting backward twist the backbone turning well.


Before resorting to the practice of this Asana pracitse Vakrasana.

Benefits and Limitations :-

It is very much useful in constipation and dyspepsia.


This Asana improves liver efficiency and removes debility of kidney.


It is very useful in diabetes.


It is very beneficial for the muscles of shoulder and back.


Those suffering from stiffness in spine should practise it very carefully.

YOGA FOR HIP PAIN,LOWER EXTREMETIES,ARTHRITIS,DRY PILES

GOMUKHASANA

In sanskrit gow means cow hence in this asana the posture is like a cow

Method :-

Sit erect stretching both legs together in front, hands by the side, palm resting the ground, fingers of the hands together.


Fold right leg at the knee and place it on the ground by the side of the left buttoock.


Similarly bringing the left leg from above the right leg, place it on the ground by the side of the right buttock. The two soles will remain out towards left and right side.


Place the palms on the knee one above the other and sit erect.


Or place the right palm above the left sole and left palm above the right sole, so that it will resemble the shape of a cow's ear. Gaze in front.


After some time return to the original position. Afterwards practise it by changing the position of the legs i.e. by placing the right knee above the left knee.
Remember :-
To start with, first place the right leg by the side of the buttock then left above the right.


Hips remain straight.


One knee should remain just above the other knee.

Benefit and Limitations :-

The practice of this Asana removes pain in hip and lower extremeties.


This helps in making the spine straight.


This, Asana is very useful in arthritis and piles (dry).


This gives exercise to the lungs automatically.


Those suffering from bleeding piles should not practise it.

YOGA FOR THIGH MUSCLES,CALF MUSCLES

VAJRASANA


Method :-

Sit with legs extended together, hands by the side of the body, palm resting on the ground, fingers of the hands together pointing forward.


Fold the right leg at the knee and place the foot under the right buttock.Sole will remain inside.


Similarly folding the left foot, place it under the left buttock.


Hands resting on the respective thighs.


Sit erect, gaze in front close the eyes.


While returning to the original position,bend little towards right side take out your left leg and extend it.


Similarly extend your right leg and return to the original position.
Remember :-
While sitting on the bent feet, the heels should remain out and toes inside. Soles upward.


Do not sit on the heels.

Benefits :-

This strengthens thigh muscles and calf muscles.


Persons suffering from piles should not practice it.

YOGA FOR NERVOUS WEAKNESS,PITTA DISORDERS,CONSTIPATION,BACK MUSCLES

DHANURASANA-1

Stretching the legs on the ground like a stick and catching hold of the toes with the hands and curving the body like a bow is called Dhanurasana.

Method :-

Take prone lying position legs together, hands straight by the side of the thighs, chin resting on the ground.


Fold the legs and bring them near the thighs; ther catch hold of Ankles froir respective hands in lieu of toes.


Slowly throw the legs backward as if they want to get released from your hands. Try maximum but do not leave. Raise your thighs. Raise your head and chest also and assume the shape of a bow.


While returning to the original position, place your chest and thighs on the ground, leave the legs and come to the first position.
Remember :-
Beginners may keep distance between two knees (if it is difficult to keep them together).


Raise the head backward completely with chest.


Do not bend hands at elbows.

Benefits :-

It makes spine and back muscles flexible, removes nervous weakness.


It helps in removing constipation and pitta disorders.


Those suffering from lumbar spondilitis should not practice it.

YOGA FOR CONSTIPATION

DHANURASNA-2


Method :-

Take prone lying position, legs together, hands straight by the side of the thighs, chin resting on the ground.


Fold the legs at the knees and bring them on the thighs. Knees must remain together.


Bring your hands backward and hold the toes of respective legs from the thumb and forefinger of the respective hands.


Raise your legs a little up and simultaneously raise your head and chest.


Holding the toes, pull the legs towards ears and bring the toes near the ear. Gaze in front.


While returning to this original position, loosen your hands, take legs backward, let the thighs touch the ground, leave the toes and ultimately bring the legs and hand to the first position.
Remember :-
Do not try to bring the toes near ears forcefully if it is difficult.


Gradually increase the practice.


It is desirable to practise simple Dhanurasana before one resorts to practise above mentioned Dhanurasana.


Benefits

It makes spine and back muscles flexible, removes nervous weak-ness.


It helps in removing constipation and pitta disorders.


Those suffering from lumbar spondilitis should not practice it.

YOGA FOR CONCENTRATION,DIGESTIVE PROBLEM,NATURAL BALANCE

Ardha Padmasana


Since the position of legs is like half of that of Padmasana the posture is called "Ardha Padmasana."


Method :-


Sit stretching out both legs, hands by the side of the body, palms on the ground, fingers together pointing forward.




Hold the right foot with the left hand and the right ankle with the right hand and place the right leg on the left thigh.




In the same way, place the left leg under the right thigh.




Sit erect, place hands on the respective knees. Gaze should be nasal or infront.




While coming back, loosen your hands and stretch out your left leg first.




Then stretch out right leg and return to the original position.


Benefits-

IT maintains relaxation, concentration, meditation and ultimately,kundalini awakening. 

This posture makes natural balance throughout the body and mind.

Soothe the nervous system quiet spirit and on the state of sharpness. 

IT is beneficial for  chest, shoulder, spinal, thigh, waist flexibility,spine and arthritis. Very useful for constipation and digestive problems.

Remember :-


It is considered as a preparatory Asana for Padmasana, therefore, one should practise this Asana first.




While in final position, the knees must touch the ground.

YOGA FOR BODY MUSCLES,ASTHAMA,DYSPEPSIA

Bhujangasana

In Sanskrit Bhujanga means Cobra. The final position of this Asana resembles the 'Hooded Snake' hence, it is called Bhujangasana.


Method

Take prone lying position, legs together, toes together, pointing outward, hands by the side of the body, fingers together palm facing upward and forehead resting on the


Fold hands at the elbows, place palms on the ground near each side of the shoulder, thumb should be under the armpit.


Bring chin forward and place it on the ground. Gaze in front.


Raise chin and turn head backward as much as possible. Raise the thorax turning supine backward upto the navel. Do not raise navel.


Maintain the posture for sometime. Then slowly bring your body on the ground, starting form upper part of the navel region, thorax shoulder, chin and lastly place the forehead on the ground.


Now, relax your hands and place them by the either side of the thighs.
Remember :-
Fingers of the hands must remain together.


Do not give jerk to raise your body.


Navel or lower part of the navel must not ne raised.


Put minimum weight on hands. Divideweight on spine and arms.


While in final position, the thumb should touch the chest near armpit.


In the beginning weight can remain on hands.


While coming back some persons bend their head first but it should be avoided. The part of the body which leaves the ground first will return to the ground last.

Benefits This effects the muscles of the body.


It is more effective for Asthma, Dyspepsia and Vata diseases and helps in keeping the spine flexible.

Asana

Asana Pranayama Mudra Bandha/2008 Fourth Revised Edition

YOGA FOR DIABETES,CONSTIPATION,INDIGESTION,NERVOUS WEAKNESS

Uttanapadasana


IN SANSKRIGT pada means leg .This is a traditional posture. It can be viewed as first stage of Viparitakarani-Sarvangasana-Halasana.

Technique :-

Take supine position with legs together, hands together by the side of the body. Palm resting on the ground.


Raise both the legs together slowly upto 30° angle.

After few seconds, raise further upto 45° angle.


After few seconds, raise upto 60 degree angle and maintain it there for few seconds.

While returning, stop at 45° or 30° angle.

Finally, bring both the legs on the ground.

Important :-

High pressure and stretching is felt on the lower abdomen, hence, practice according to capacity.


In the beginning take help of hands to raise the legs.


While raising do not bend legs at the knees.


Benefits

This Asana is very beneficial for
Diabetes
Constipation
Indigestion
Nervous weakness.

Limitations

People suffering from

Lumbar spondilitis
Muscle pull should not practice it.

should not perfor this

Asana Pranayama Mudra Bandha/2008 Fourth Revised Edition

Asana 1: Soul Practice

HANUMAN CHALISA

दोहा




श्री गुरु चरन सरोज रज निज मन मुकुर सुधारि, बरनऊ रघुबर बिमल जसु जो दायक फल चारि,


बुद्धि हीन तनु जानिके सुमिरौ पवन कुमार,

बल बुद्धि विद्या देहु मोंही हरहु कलेस विकार,

चालीसा

जय हनुमान ज्ञान गुन सागर,

जय कपीस तिहूँ लोक उजागर,


राम दूत अतुलित बल धामा,

अन्जनि - पुत्र पवन सुता नामा,

महाबीर बिक्रम बजरंगी,

कुमति निवार सुमति के संगी,


कंचन बरन बिराज सुबेसा,

कानन कुण्डल कुंचित केसा,


हाथ बज्र और ध्वजा बिराजे,

कंधे मूंज जनेऊ साजे,


संकर सुवन केसरी नंदन,

तेज प्रताप महा जग बंदन,


विद्यावान गुनी अति चातुर,

राम काज करिबे को आतुर,


प्रभु चरित्र सुनिबे को रसिया,

राम लखन सीता मन बसिया,


सुक्ष्म रूप धरि सियही दिखावा,

बिकट रूप धरि लंक जरावा,


भीम रूप धरि असुर संहारे

रामचंद्र के काज सवारे,


लाय सजीवन लखन जियाये,

श्री रघुवीर हरषी उर लाये,


रघुपति किन्ही बहुत बड़ाई,

तुम मम प्रिय भरत सम भाई,


सहस बदन तुम्हरो जस गावें,

अस कही श्रीपति कंठ लगावे,


सनाकादिक ब्रम्हादी मुनीसा,

नारद सारद सहित अहीसा,


यम कुबेर दिगपाला जहाँ ते,

कवि कोबिद कहि सके कहाँ ते,


तुम उपकार सुग्रीवहि कीन्हा,

राम मिलाये राजपद दीन्हा,


तुम्हारो मंत्र बिभीसन माना,

लंकेश्वर भये सब जग जन,


जुग सहस्र जोजन पर भानु,

लील्यो ताहि मधुर फल जानू,

प्रभु मुद्रिका मेलि मुख माहि,

जलधि लांघि गए अचरज नही,


दुर्गम काज जगत के जेते,

सुगम अनुग्रह तुम्हारे तेते,


राम दुवारे तुम रखवारे,

होत न आज्ञा बिनु पैसारे,

सब सुख लहै तुम्हारी सरना,

तुम रक्षक कहू को डरना,


आपन तेज संभारो आपै,

तीनो लोक हांकते काम्पै,


भूत पिसाच निकट नहीं आवै,

महाबीर जब नाम सुनावे,


नासै रोग हरे सब पीरा,

जपत निरंतर हनुमत बीरा,


संकट से हनुमान छुड़ावै,

मन क्रम बचन ध्यान जो लावै,


सब पर नाम तपस्वी राजा,

तिन के काज सकल तुम साजा,


और मनोरथ जो कोई लावे,

तासु अमित जीवन फल पावै,


चारों जुग परताप तुम्हारा,

है परसिद्ध जगत उजियारा,


साधू संत के तुम रखवारे,

असुर निकंदन राम दुल्हरे,


अष्ट सीधी नौ निधि के दाता,

अस वर दीन्ही जानकी माता,


राम रसायन तुम्हारे पासा,

सदा रहो रघुपति के दासा,


तुम्हरे भजन राम को भावै,

जनम जनम के दुःख बिसरावै,

अन्त काल रघुपति पुरा जाई,

जहाँ जन्म हरी - भक्त कहाई,


और देवता चित्त न धरई,

हनुमत सेइ सर्व सुख करई,


संकट कटे मिटे सब पीरा,

जो सुमिरै हनुमत बलबीरा ,


जय जय जय हनुमान गोसाई,

कृपा करहु गुरुदेव की नाई,


जो सत् बार पाठ कर कोई,

छूटहि बंदी महा सुख होई ,


जो यह पढ़े हनुमान चालीसा ,

होय सिद्ध सखी गौरीसा ,


तुलसीदास सदा हरी चेरा ,

कीजे नाथ ह्रदय माह डेरा .


दोहा

पवन तनय संकट हरन मंगल मूरति रूप,

राम लखन सीता सहित हृदय बसहु सुरभूप,

KRISHANA MANTRA

Hare Krishna Hare Krishna

Krishna Krishna Hare Hare

Hare Rama Hare Rama

Rama Rama Hare Hare

LORD GANESHA MANTRA

OHM GAM GANAPATAYE NAMAH

SHIVA MANTRA

OHM NAMAH SHIVAY

GAYATRI MANTRA

OHM BHU:BHUWASHWAHA TATSHA VEE TURVARENYAM BHARGODEVASYA DHIMAHI DHIYO YO NAHA PROCHODAYAT

MAHAMRITUNJAYA MANTRA

MAHAMRITUNJAYA MANTRA महाम्रीतुन्जय मंत्र

OHM TRAYAMBAKAM YAJAMAHE SUGANDHIM PUSTIVARDHANAM URAVAARUKMIV BANDHANAN MRITURMOKSHIYA MAMRITAT

This is the Mantra of lord Shiva and this mantra provides safety form sudden death,Accident,and Any unwanted condition related to Health

The Maha Mrityunjaya Mantra is The Life-Giving Prayer

MEANING: We worship the three-eyed One (Lord Siva) Who is fragrant and Who nourishes well all beings; may He liberate us from death for the sake of immortality even as the cucumber is severed from its bondage (to the creeper).

CARROT

Carrot

1.In Pregnancy carrot zest provides Calcium to women

2.If provides good health to become Healthy

3.Weakness carrot zest Provides strength

4.It also Distroys the cremy in the stomach and clean stomach

5.Carrot zest is also good for Jaundice Patient

6.Taking carrot zest Benifit in Heart Problrm

7.Helpful in skin Diseases

8.For Strong Teeth-Take one cup of carrot zest everyday

9.For Weak Eye site-Take One cup of carrot zest plus One Cup Of Palak zest

10.Carrot zest is helpful in Increasing Hemoglobin in blood

11.Lemon Zest also good in weak memory power and Problem related to sleep

12.In paralysis it provides strength

13.In Winter season-It provides soft and smooth skin and removes Dryness

GARLIC

GARLIC(LAHASUN)

The Garlic is the Very Effective Vegitable elements because it act as a medicine to our body in the following ways-

1.It reduces the cholestrol in heart so to reduce Heart Attack

2.If you have the Problem of Headcache then just make the paste of the garlic and masssge in your Head for few minutes and then wash your hair.

3.In Dama Just take 10 drops of garlic zest in a cup of hot water,this helps in curing the problem.

FOOD NUTRITION

In indian ayurveda it is mentioned that to become healthy for complete year it is mentioned that what we have to eat according to month in a whole year and what not to eat to become healthy and fit here is that discription

Monthly Time What to Take What Not to Take

15 Jan-14 Feb Ghee,Khichadi Mishri

15 Feb-14 Mar Morning Bath Chana

15 Mar-14 Apr Neem Leaves Gudd

15 Apr-14 May Bail Sharbat Oil

15 May-14 Jun Sleep at day Travelling

15 Jun-14 Jul Exercise Bail Sharbat

15 Jul-14 Aug Harada Murrabba Green Vegitables

15 Aug-14 Sep Neem Dahi

15 sep-14 oct Gud Karela

15 Oct-14 Nov Mulee Matha,Lassi

15 Nov-14 Dec Badam,oil Jeera

Always remember that do not take food which are opposite in nature i.e.Do not take soft drink with hot coffee

Do not take Fruits with your Grain Or Regular Food because they cause problem in digestin Process,Either You take Fruit before the Meal of after the meal.It is better to take Fruit before the meal

Do not Drink water with taking food Either you have to take water on after half an hour of food because this method helps to digest the solid food completely

Do Not Take Heavy food In dinner and in breakfast, Lunch time is the best time for Take Heave Food