Tatav Sadhan (Development of Life Force)
(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
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.
3. Pag 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 Navel)
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
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.
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