OBJECTIVES
Practicing (1) Physical exercises and Postures for channeling cosmic energy (2) Rejuvenation of life force for maintaining youthful agility and longevity (3) Psychic inner re-engineering for mental prosperity and personality development (4) Deep breathing techniques for invigorating body and mind.
UNIT I: SIMPLIFIED PHYSICAL EXERCISES
Physical exercises practice – Hand exercises – Leg exercises – Breathing exercises – Eye exercises – Forceful exhalation (Kapalabathi) – Spine suppleness practice (Makarasana) – Body massage – Acupressure – Deep relaxation.
UNIT II: REJUVENATION OF LIFE FORCE
Kaya Kalpa exercise for maintaining youthful vigor and vitality and postponing death. Lamp Gazing practice – Mirror Gazing practice – Giving passes to cure disease.
UNIT III: PSYCHIC INNER RE-ENGINEERING TECHNIQUES
Brow center meditation – Genetic center meditation – Clearing energy blocks in the spinal cord – Crown center meditation – Meditation on primeval cosmic mute energy. Meditation on five biological input organs – Meditation on five primary environmental elements and solar system – Meditation on endocrine glands, the universe, and primeval mute energy – Meditation for enhancing bio-magnetic circulation – Meditation on eternal bliss.
UNIT IV: CHANNELING COSMIC ENERGY THROUGH BODY POSTURES
Sun salutation (Surya Namaskar) – Lotus pose (Padmasana), Pelvic pose (Vajrasana), Crossed legged easy pose (Sukasana), Mountain pose (Thadasana), Wheel pose (Chakkarasana – Lateral Side Position), Tree pose (Viruchasana), Forwarding bending sitting on heels (Yoga mudhra), Great hand pose seal (Maha mudhra), Camel pose (Ustrasana), Twisted pose (Vakkarasana), Serpent pose
( Bhujangasana), Supine relaxation pose (Savasana). Chair pose (Utkadasana) – Lateral bending pose (Trikona asana) – Plank pose (Thandasana) – Head to knee pose (Janusirasasana) – Seated forward bend position (Pachi mothasana) – Cow face posture (Komugasana) – Locust or Grasshopper pose (Salabasana) – Bow pose (Dhanurasana) – Boat pose (Naukkasana) – Crocodile pose (Makkarasana) – Wind relieving pose (Artha Bhavana mukthasana) – Full boat pose (Bhavana mukthasana) – Backward bend sitting on the heels (Subthavajrasana) – Leg lift pose (Uthanabathasana) – Full boat pose (Navasana) – Supine relaxation pose (Savasana).
UNIT – V: DEEP BREATHING TECHNIQUES AND SYMBOLIC HAND GESTURES FOR INVIGORATING BODY AND MIND
Alternate nostril breathing (Nadi Suddhi), Ocean sound breathing (Ujjaii), Cooling breath (Sheetali), Breathing with hissing sound (Sheetkari). Symbolic hand gestures (Mudras): Mudra of knowledge (Gnana mudra/Chin mudra) – Mudra of air (Vaayu Mudra) – Mudra of emptiness (Soonya Mudra) – Mudra of the earth (Prithvi Mudra) – Mudra of the sun (Surya Mudra) – Mudra of water (Varuna Mudra) – Mudra of vital energy (Prana Mudra) – Mudra for digestion and excretion (Abana Mudra) – Mudra of the heart (Abana Vaayu Mudra) – Mudra of heat (Linga Mudra) – Mudra of the fist (Adi Mudra) – Mudra of tongue holding (Kecheri Mudra) – Horse gesture (Aswini Mudra).
Muscular locks/contraction (Bandha) – Chin lock (Jalandhara Bandha) –Upward abdominal lock (Uttiyana Bandha) – Root lock (Moola Bandha)
Cleansing techniques (Kriyas) – Cleansing the nasal passage (Jalanethi), Eye cleansing techniques (Thrattaha).
TEXTBOOK
1. Yoga Practices I – VISION, Vethathiri Publications
REFERENCE BOOKS
1. Simplified Physical Exercise – Vethathiri Maharishi.
2. Yogasana – Vethathiri Publications.
3. Sound Health through Yoga – Dr. K. Chandrasekaran
4. Yogasana in educational Curriculum – Dr. H. R. Nagendra.