Jeevan Tatav Sadhan (Development of Life Force)
1. Sarvottan (Stretching the body)
Lie 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 seconds.
2. Skandh Chalan (Rotating the Shoulders)
Sit 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)
Lie 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.
5. Antar Chalan (Expansion of Thighs)
Still 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.
6. 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.
7. Nari Chalan (Exercise for the Nerves)
Remove 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.
Engineer Rameshwar Prasad
(B.Tech., M.Tech., P.G.D.C.A., P.G.D.M.)