Tatav Sadhan(Development of Life Force)
Sarvottan (Stretching the body)
on your back, keeping the heels and big toes of both feet
close together. Interlock the fingers and put them on your
belly. Now inhaling, raise the arms straight above your head
so that the hands touch the ground overhead. Stretch, pointing
the feet forward and arms away from the body and tighten all
the muscles of your body. Now inhaling, bring the interlocked
hands back on the belly and relax for a few seconds. Repeat
this exercise three times, then relax in Shav Asana for fifteen
Skandh Chalan (Rotating the Shoulders
cross legged in Sukh Asana (Comfortable Pose). Put the right
hand on the right knee and the left hand on the left knee.
Rotate your right shoulder up, forward, down and back in a
circular motion. At the same time, rotate the left shoulder
so that when one shoulder is up, the other is down. Rotate
35 times; then rotate 35 more times in the opposite direction.
Relax in Shav Asana.
Chalan (Moving the Feet)
on your back, arms by your sides, palms facing down. Lift
your right leg and place it on the left leg so that the heel
of the right foot touches the ankle of the left foot. Now
turn the left foot side to side so that the big toe of the
left foot touches the ground on the right side, and the small
toe of the left foot touches the ground on the left side.
Turn 35 times to each side. Repeat with the left leg on the
right leg. Relax in Shav Asana for 15 seconds.
4. Nabhi Chalan (Rolling of the
Lie on your back, arms by your sides, palms facing down.
Press the heels and toes of the feet together, then roll your
belly to the left and right sides keeping the head facing
up. Repeat 55 times, then relax in Shav Asana for 15 seconds.
Antar Chalan (Expansion of Thighs)
lying on your back, lift the right foot and place the heel
on your left thigh above the knee. Next, lower the right knee
so that the right knee touches the ground on the right side,
and retain for 7 to 8 seconds. Raise the knee back up, and
then repeat three times on each side. Relax in Shav Asana
for 15 seconds.
Bal Machalan (Child's Exercise)
Remove the idea of relaxation from your mind and be alert.
Keeping your head facing forward, move your right and left
legs and arms like a child who is persisting for a particular
object from his mother. When the right leg and arm go forward,
the left leg and arm will come backward. While moving the
legs and arms, laugh like a child. Do this exercise for 30
seconds, then relax in Shav Asana.
Nari Chalan (Exercise for the Nerves)
the idea of relaxation from your mind and be alert .Open your
legs as far as possible. Bending forward, stretch your arms
straight in front and touch the toes of the left foot with
the right hand. Reverse, touching the right foot with the
left hand. Repeat 25 times on each side, then relax for 15
seconds in Shav Asana.