Exercises in breathing with a quiet mind and atmosphere will be really useful.

What follows are simple suggestions in Breathing and finally the Best of All Shavasanam that one would find most refreshing. Breathing Exercises: Sit on the mat comfortably. Padmasana is suggested, but otherwise simply sit comfortably as you would at a meal on the floor. Breathe normally for a few minutes before proceeding to the following exercises. 1 - Deep breathing Bhastrika This activity is from Shri Shri Ravishankars Art of Living Exercises. With both hands at the vertical position and open palms, inhale, then start pulling the air firmly towards your chest, closing the palms, breathing out hard as you do so. Initially do this 30 to 50 times at a go. Repeat if you wish. You will recharge your batteries this way. 2. - Breathing out constantly as if blowing the nose Kapalbhati Do it 60 times, and include a big exhale (kumbha) every 60 counts (like the air brake release in a bus). While exhaling, pull the stomach in and lock the throat with chin. This act is called bayya kumbaka. 3. Bayya Kumbhaka. Big breath out with stomach pulled in and chin locked to neck. 4 Anulom Vilom This is similar to pranayama, but there are small differences in the procedure. In pranayama, the inhalation, retention and exhalation are to be in the ratio of 1:3:2. Further, one is asked to breathe in all the time only through the left nostril and exhale through the right. On the other hand, here, one breathes in through one nostril, retains the breath for a few seconds, and exhales through the other, and then repeats the process reversing the inhaling and exhaling nostrils. There is no limit on the number of cycles you can perform. 5. Bhramary Pranayama Aum with mouth closed and thumb in ears Take a deep breath and with thumbs in ears and mouth closed, say Aum . Stretch it to the maximum time possible (do not just blurt it out). Practice and you will enjoy. Repeat a few times. One can do this for even a full hour and benefit greatly. 6. Udgith pranayama Take a deep breath and say Aum with mouth pouted to a narrow orifice. Let the sound emanate from the belly. The length of time one prolongs the sound will determine the benefit. The longer you hold it, the better your system will be cleansed . Repeat the process. People do this too for a full hour. Initially do it just a couple of times. 7. Sookshma Panayama Short quick breaths in and out. Can be done for extended lengths of time. Every 60 counts, breathe out loudly like an air brake release. Once again this can be done for upto an hour. 8. Clear you ears.

Breathe in deeply; close nostrils and puff your cheeks. Breathe out through the ears until hte ear drums open/stretch. The ears should feel the exertion. Breathe out slowly through the mouth

Now comes the Grand Show. The Finale. Mother of all Shows. Shavasanam The most comfortable, refreshing and also the easiest yoga posture: SHAVASANAM It is said that a proper communication of body and mind is achieved via this asana. Essentially, this can be termed a mind-massage of all parts of the body. How to go about it: Lie down fully stretched on your back. Feet close to each other or a bit apart, but very comfortable. Hands relaxed and fully stretched. Eyes closed lightly. Imagine your body is light, and getting lighter, and imagine yourself as a speck on this Earth which is itself a speck in the universe. You are flying away - up, up and up. The mind should reach every area of the body. This is termed a mind-massage of the body. Start with the left toes. In your minds eye, imagine and massage the various areas of the body. Massage each part with your mind (just like in the acu), including the individual toes, feet, ankle, shin etc. as listed below. Initially, the following list will be useful. The mind should try and touch every part individually. 1. Left foot a} big toe, toe nail and tip of toe b) second toe, toe nail and tip of toe c) third toe, toe nail and tip of toe d) fourth toe, toe nail and tip of toe e) little toe, toe nail and tip of toe 2.Right foot a} big toe, toe nail and tip of toe b) second toe, toe nail and tip of toe c) third toe, toe nail and tip of toe d) fourth toe, toe nail and tip of toe e) little toe, toe nail and tip of toe 3. Left foot Right foot 4. Left ankle Right ankle 5. Left shin Right shin 6.Left lower limb mid portion Right lower limb mid portion 7.Left knee Right knee 8. Left thigh Right thigh 9. Left waist Right waist 10 Genitals 11. navel 12. kidneys, left and right 13. liver 14 pancreas & stomach 15. heart 16 lungs left and right 17 breast left and right 18 nipples on breast left and right 19 gullet, throat & neck 20) Left side a) shoulder b) shoulder joint

c) upper arm portion d) crook of arm e) lower arm portion f) wrist g) palm h) thumb viewed on palm i) fore finger viewed on palm j) middle finger k) ring finger l) little finger m) back of palm n) little finger, nail and finger tip viewed on back of palm of left hand . o) ring finger, nail and finger tip viewed on back of palm of left hand p) middle finger, nail and tip viewed on back of palm of left hand q) fore finger, nail and finger tip r) thumb, nail and tip of thumb. s) back of wrist of left hand t) lower arm of left hand u) Elbow of left hand v) armpit Similarly mind massage as follows on right side. 21) Right side a) shoulder b) shoulder joint c) upper arm portion d) crook of arm e) lower arm portion f) wrist g) palm h) thumb viewed on palm i) fore finger viewed on palm j) middle finger k) ring finger l) little finger m) back of palm n) little finger, nail and finger tip viewed on back of palm of left hand . o) ring finger, nail and finger tip viewed on back of palm of left hand p) middle finger, nail and tip viewed on back of palm of left hand q) fore finger, nail and finger tip r) thumb, nail and tip of thumb. s) back of wrist of left hand t) lower arm of left hand u) Elbow of left hand v) armpit

Earlier we have arrived till neck (see 19 above) {upto gullet, throat and neck} We now proceed further to that above the neck.

36) Rib cage

22) chin 23) left cheek & right cheek 24) Lower lip and upper lip 25) left nostril and right nostril 26) left ear & ear drum, right ear & ear drum 27. Left eye and right eye 28) Left eye lid Right eye lid 29) Left eye lash and right eye lash 30) left eye brow and right eye brow 31) Forehead 32. Top of the head and hair 33) back of the head 34) back of neck 35) Spinal chord a) First rib, left, centre and right portion b) Second rib, left, centre and right portion c) Third rib, left, centre and right portion d) Fourth rib, left, centre and right portion e) Fifth rib, left, centre and right portion f) Sixth rib, left, centre and right portion g) Seventh rib, left, centre and right portion h) Eighth rib, left, centre and right portion I) ninth rib, left, centre and right portion j) Tenth rib, left, centre and right portion k) Eleventh rib, left, centre and right portion l) Twelfth rib, left, centre and right portion m) Last rib, left, centre and right portion

37) Seat portion left and right 38) Small intestine 39) Large intestine 40) Anus 41) Back of left thigh and back of right thigh 42) Crook of leg on left and right leg 43) Quad area of left leg and right leg 44) Back of shin of left leg and right leg 45) Back of ankle of left leg and right leg 46) Heel of left leg and right leg 47) Bottom of heel of left leg and right leg 48) Mid portion of bottom of feet,-,left and right 49) Toes of left leg from bottom Big toe Second toe Third toe Fourth toe Little toe 49) Toes of right leg from bottom Big toe Second toe

TIP OF TOE TIP OF TOE TIP OF TOE TIP OF TOE TIP OF TOE TIP OF TOE TIP OF TOE

Third toe Fourth toe Little toe

TIP OF TOE TIP OF TOE TIP OF TOE

This is a full cycle, having started at the toes and arrived there again after massaging the various parts of the body with the mind. By this time, you may have possibly gone to sleep. If not, you should be happy to have successfully mind-massaged the entire body. If you dozed off, dont worry . You can start again next time, and view the entire movie. It does not cost anything. No tickets, No time schedules to adhere too. One caveat: if you have pressing appointments, ensure you keep an alarm clock set suitably. When you get up, stretch like a cat with clenched fist and curled toes. Feel the relief and freshness. When standing, stretch your hands with fingers clasped right above your head. This is considered to help control blood pressure. Enjoy your way to better health.

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