the 7 day sleep system ultimate vedic guide to using mudrorders and helping you sleep like a baby:...
TRANSCRIPT
The7DaySleepSystem
UltimateVedicGuidetousingMudras,Yoga&AyurvedaforCuringInsomnia,otherSleepingDisordersandHelping
YouSleepLikeaBaby
by
AdvaitCopyright©2016,Advait.Allrightsreserved.
TheCalmHealer.com
Content
InsomniaandotherSleepingDisorders
WhatareMudras?
TheTrueMeaningofYoga
WhatisAyurveda?
SleepSystemDay1
SleepSystemDay2
SleepSystemDay3
SleepSystemDay4
SleepSystemDay5
SleepSystemDay6
SleepSystemDay7
ThankYou
OtherbooksbyAdvait
Disclaimer
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InsomniaandotherSleepingDisorders
Ifyouarefamiliarwithmypreviousworks,youknowthatIliketokeepallmybooksfluff-freeandconcise.Thisonewon’tbeanydifferent.
I will not waste 25 pages on educating you about the definitions of sleepdisorders,ratherIwouldprefertopresentyousomeinteresting(orshouldIsay‘alarming’)facts…
HowInsomniaandotherSleepDisordersaffectU.S.asacommunity:Morethan70MillionAmericanssufferfromsleepdisorders.
-ofthese70Million,45%sufferfromseverechronicinsomnia.
-ofthese70Million,37%haveadmittedtohavefallenasleepwhiledriving
Whichresultsinto328,000carcrashesperyear.21%ofwhicharefatalforallthepartiesinvolved.
-ofthese70Million,73%sufferfromobesity.
-these70Millionpeopleare10timesmorelikelytofallpreytoDepressionandrelatedpsychologicaldisorders.
AlsostudieshaverevealedthatapersonsufferingfromInsomniais;
-5timesmorelikelytohaveaheartstroke.-2timesmorelikelytohaveabrainstroke.- 3timesmorelikelytosufferfromerectiledysfunction.(men)- 5times more likely to have less sperm count. (men) A recent study hadlinked sleep disorders in women to increased risk of colon and breastcancer.
A recent study published in the SLEEP journal found that, even one night ofsleepdeprivationcanresultintobraintissueloss.
Huffington post recently published a 15 year long study, which found that
peoplewhosleptfewerthan6hourshadasignificantincreaseinmortalityrisk.
HowSleepDisordersaffectourpersonalhealth:
Brain—
Thefirstorganofourbody thatsleepdeprivationaffects is thebrain.Welackconcentration, our ability to remember things decreases and the reaction andresponsetimealsoslowsdown.
Eyes—
Youreyelidsstarttodroop,darkcirclesdeveloparoundyoureyesandtheeyesstarttolookbloodshot.
Skin—
Skin develops fine lines and wrinkles; also it loses its luster, moisture andelasticity.
Appetite—
Appetitegoesupbutat thesametimeyourmetabolismslowsdowndrasticallywhich results in excess consumption of unwanted calories leading tocomplexitieslikeobesity,diabetes,hypertensionetc.
ImmuneSystem—
Ifyouaresleepdeprived,yourimmunesystemtakesahitandyoubecomemorepronetoalotofinfections.
HowsufficientSleepandRestkeepsushealthy:
EliminatesStress—
Whenwerestandareasleepourbodysecretesmelatoninandserotonin,bothofwhicheliminatethestresscausinghormones.ThisDe-stressesus,makingusfeelhappyandemotionalstrongerandhealthier.
Improvescardiovascularhealth—
Deep and regular sleep reduces calcium deposition in the arteries thuseliminatingthepossibilityofarteriosclerosisandkeepsourhearthealthy.
Keepsobesityincheck—
Deep and regular sleephelps the body in creating sufficient amount ofLeptinwhich controls howmuchwe eat (leptin tells uswhen to stop eating).Also ithelpsthebodymaintainaproperrateofmetabolism.
MemoryImprovement—
Sufficientsleepmaintains thehealthofourHippocampus, thepartof thebrainwhere our precious memories are stored. Also while we sleep our bodystrengthensourneuralconnectionswhichagainreinforcetheHippocampus.
IncreasesImmunity—
Our immune system depends on a sound sleep for replenishment andreinforcement.Whilewesleep,our immunesystemisgainingstrength tofightoffthenextwaveoftoxinsandinfectioncausingvirusesthatwillstrikethenextday.
Understandthis,SleepisasimportantabiologicalentityforthehumanbodyasOxygenandfood.
TheMostCommonRemedyanditsSide-Effects:
Sleeping pills come with immediate effects and relief, but it is a temporarysolution,effectiveonlyforashort-term,addictiveandcomewithabaggageofhealthhazards.
Herearesomepotentialthreatsyouareexposedtoifyouconsumesleepingpills:- Impaired driving is one of the biggest problems with sleeping pills; peopledon'trealizethey'restillhazyanditislikedrivingdrunkthusincreasingtheriskofaccidentsdrastically.
-Theydon’tgowellwithothermedicines,i.e. ifyouareonsomemedicationsand you also consume the sleeping pills you can’t anticipate how thiscombinationmighthityou.
-Consumingsleepingpillssuppressesyourbreathingmakingyourbreathsslowand shallow,which couldbe a real threat for someone suffering fromAsthmaandotherrespiratorydisorders.Forthissamereasonpeoplesufferingfromsleepapneashouldnotbegivensleepingpills.
-Theycausedrasticweightgain.
-Theyareextremelyaddictiveandifyouformahabityou'llendupbeingworseoffwhenyoudecide to stopconsuming them,becauseyourbodywill thenbeadapted to them—and thatmeansyou'llhavemoredifficultygettinggoodandrestfulsleep.
-TheycancauseSwellingoftheeyes,face,lips,tongueorthroat.
-Regularconsumptionofsleepingpillsdullsyourbodiesbalancingmechanismand you become 5 times more likely to fall down. Amajor hazard for olderpeopleinparticular.
-Accordingtoastudyconductedin2012(publishedinBMJOpen)“Peoplewhotookprescriptionsleepingpillsweremorelikelytodieorgetcancerthanthosewhodidnottakethem”.
The Full-Proof, No Side-Effects solution for Sleeping disorders – VedicHealing Mudra healing, Yoga and Ayurveda are the 3 pillars of the Vedichealingsystemwhichformsthebaseofthe‘The7DaySleepSystem’.
Each day of this system comprises of 5Mudras, 2 PranayamAsanas, 3YogaAsanas and 2Ayurvedic Serumswhich help you cure your sleeping disordersinstantlyandwithoutanyside-effects.
ThreePillarsofVedicHealingMudras,Yoga&Ayurveda
WhatareMudras?
AccordingtotheVediccultureofancientIndia,ourentireworldismadeof‘thefive elements’ called as The Panch-Maha-Bhuta’s. The five elements beingEarth,Water,Fire,WindandSpace/Vacuum.Theyarealsocalled theearthelement,waterelement,fireelement,windelementandspaceelement.
These five elements constitute the human body – the nutrients from the soil(earth) are absorbedby the plantswhichwe consume (thuswe survive on theearth element), the blood flowing through own veins represents the waterelement,thebodyheatrepresentsthefireelement,theoxygenweinhaleandthecarbondioxideweexhalerepresentsthewindelementandthesinuseswehaveinournoseandskullrepresentthespaceelement.
As long as these five elements in our body are balanced and maintainappropriate levels we remain healthy. An imbalance of these elements in thehumanbodyleadstoadeterioratedhealthanddiseases.
Nowunderstandthis,thecommandandcontrolcenterofallthesefiveelementsliesinourfingers.Soliterally,ourhealthliesatourfingertips.
TheMudrahealingmethodthatIamgoingtoteachyoudependsonourfingers.
Tounderstandthis,weshouldfirstknowthefinger-elementrelationship:
Thumb–Fireelement.
Indexfinger–Windelement.
Middlefinger–Space/Vacuumelement.
Thirdfinger–Earthelement.
Smallfinger–Waterelement.
Thisimagewillgiveyouabetterunderstandingoftheconcept:
When the fingers arebrought together in a specificpattern andare touched toeach other, or slightly pressed against each other, the formation is called as a‘Mudra’.
When the five fingers are touched and pressed in a peculiar way to form aMudra,itaffectsthelevelsofthefiveelementsinourbody,thusbalancingthoseelementsandinducinggoodhealth.
P.S.TheMudraHealingandWeightLossmethodsaren’tjusttheoryorwordplay;thesearehealingmethodsfromtheancientIndianVedicculture,provenandtestedoverages.
Important
Forthebetterunderstandingofthereader,detailimageshavebeenprovidedforeverymudraalongwiththemethodtoperformit.
TheMudraswhoseimagesshowonlyonehandperformingtheMudra,aretobeperformedsimultaneouslyonbothyourhandsfortheMudrastohavethemaximumeffect.
TheTrueMeaningofYoga
Thereisacommonandpopularbeliefthat‘Yoga’isanIndianritualwhichisallaboutperformingdifficultphysicalexercises formaintaininghealthandcuringdiseases.
ThisisaMYTH!!
Actually,soundhealthisaside-effectofYoga.
Surprising!!!Buttrue.
The word ‘Yoga’ literally means to unite ourselves with our higher self - anentirelymeta-physicalobjectivewhichcanbeachievedthroughaDisciplineofPhysical exercises (Asana’s) coupled withMeditation exercises (Dhyana) andBreathing exercises (Pranayam).When we perform those exercises we get inshapeandachievegoodhealth.
Yogaisnotsomethingwhichisonlytobeperformedorpracticed;itisalsotobeachieved.
Yoga is the destination and the path to it is through a disciplined practice ofphysicalexercises,meditationandbreathingexercises.
MaharshiPatanjali,inhisrevolutionarywork‘PaatanjalYogaSutra’prescribesaneight-foldpathtoachieveYoga,knownasAshtangYoga.
[‘Paatanjal YogaSutra’ is considered to be the most comprehensive book onYoga and it forms the basis and reference of all the Yoga methodologiespracticedthroughouttheworldtoday.]
TheAshtangYoga[eight-foldpath toyoga],givenbyMaharshiPatanjali isasfollows:Yama
Themoralvirtuesthatoneshouldpossessastheyareconsideredtobeessentialforone’sinitiationonthepathtoyoga.
Niyama
It involvesbeing knowledgeableandawareabout your surroundingsand then
studyingyourselftoformanessentialdisciplinewhichyouwouldadhereto.
Asana
‘UnderstandingandPerforming’therequiredphysicalexercises,thisisthecoreofyouryogapractice.
Pranayam
Itisallaboutbreathcontrol,whichenhancesthelifeenergywhichgovernstheexistenceofabeingandbalancesthementalenergy.
Pratyahar
Sensoryinhibitionswhichinternalizetheconsciousnessandprepareyourmindtotakeaction.
Dharana
It involves inculcating an extendedmental focus to concentrate on only thosethingsthatareessential.
Dhyana
Itinvolvesmeditation,payingattentiontoyourbreathingandthusfocusingonlyonyourself.
Samadhi
Becomingonewiththeobjectofyourcontemplationandexperiencingspiritualliberation.
Yama and Niyama are essential for inculcating the needed discipline and toestablishastrictroutine.
Asanaisthecrucialphysicalpart,whichsubjectsyourbodytoessentialphysicalmovementsthroughdifferentexercises.
Pranayam andPratyahar are needed to guide us through the various breathingexercisesandformakingusawareoftheinternalspiritualchangesasweascendalongthepathtoYoga.
Dharana andDhyana stages prepare usmentally and spiritually to concentrateinwardsbyusingvariousmeditationexercises.
SamadhiistheculminationstagewhereoneachievesYoga.
Inthisguidewemakeuseof,AsanaandPranayamaforCuringInsomniaandrelatedSleepDisorders.
WhatisAyurveda?
Ayurveda ( �������� ) is an ancient system of health care that is native to theIndian subcontinent. It is presently in daily use bymillions of people in Indiaanditisbeenhugelyappreciatedandfollowedbymillionsofpeopleacrosstheglobeasaholisticapproachtohealthandwellbeing.
Theword‘Ayurveda’isacompoundSanskritword,
Ayurveda (��������)=Ayushya(������)+Veda���)) ,Where,‘Ayushya’means‘Life’andVedameans‘Wisdom/Knowledge’.
Thus,AyurvedaLiterallymeans,theknowledgeoflife.
Ayurveda is concerned with measures to protect "Ayushya" (Life), which isachievedthroughahealthylivingalongwiththerapeuticmeasuresthatrelatetophysical,mental,socialandspiritualharmony.
Ayurvedahasdocumentedcures,forvariousdiseasesconsideredasincurablebymodern medical science. Also, most of the modern drugs and medicines areknowntohavehazardousside-effectswhileAyurvedicremedieshavenone.
PeopleallovertheworldarenowrealizingtheeffectivenessofherbalremediesandareacceptingAyurvedaintotheirlives.
Day1
PranayamAsana#1
UdgithPranayam/PranayamofresoundingAum
Method:
SitinSukhasanandformthednyanamudrawithyourhandsandplacethemonyourkneeswithyourpalmsfacingupwards.
Closeyoureyes.
Inhaletoyourfullcapacity;holdthebreathinforacoupleofsecondsandthenexhalethroughthechantof‘Aum’.
Listen to this chant as it fills your surroundings with the sound of cosmicvibrations.
Duration:
Repeatitfor3-4times.
Uses:
-ThisPranayamisveryeffectiveincuringanydisordersofthethroat,lungsandupperchest.
-Itmaintainsaproperbloodcirculationandalsohelpsinpurifyingyourblood.
PranayamAsana#2BhramariPranayam/PranayamoftheHornet
Method:
SitinSukhasan.
Closeyoureyes.
Then close your ears with your thumbs, place your index fingers on yourforehead,andplacetheremainingthreefingersonyoureyesandpresstheridgebetweenyoureyesslightlywithyourmiddlefinger.
Inhaletoyourfullcapacity;holdthebreathinforacoupleofseconds.
Thenkeepingyourmouthclosed,exhaleslowlywhilemakingthe‘Aum’sound(OmChant).
(Thisstepcreatesasoundsimilar tothebuzzingofahornet’swingshencethename.)Duration:
Nospecificduration.Repeatitforatleast4-5times.
YogaAsana#1BhujangAsan/AsanaofSnake
Method:
Lie down on the mat/ground facing down, i.e. your stomach, chest and chintouchingtheground,withyourhandsatyourside,palmsfacingdown.
Then,placingyourpalmsadjacenttoyourrespectiveshoulders,pushyouruppertorsoup.(ReferImage)Yourgroinshouldstillbetouchingtheground.
Hold this position for a few seconds and then return back to the initial lyingdownposition,whileexhalingslowly.
Duration:
Repeatatleast3-4times.
YogaAsana#2Parvatasan/AsanaofMountain
Method:
Sitcomfortablyonthematwithyourlegsstretchedoutfront.
Now,foldyourrightlegandplacethefootonyourleftthighwiththebaseoftheright foot (palmof the foot) facingupwards. (refer the image)Then, foldyourleftlegandplacethefootonyourrightthighwiththebaseoftheleftfoot(palmofthefoot)facingupwards.
Theheelofbothyour feet shouldbe touching thebaseof theopposite thighs.(This ishowyou sit inPadmasan)Now raiseyourhandsupaboveyourheadand bring your palms together form a Namaste gesture (refer the image).[Namaste–IndianformofSalutation]
Extendyourarmsup,asmuchasyoucanwithoutbreakingthecontactbetween
yourpalms.
Takeadeepbreath,keep the air in for a fewsecondsand thenexhale slowly.Bringyourhandsdownandbeintheoriginalposition.
Allthewhilekeepyourbodystraightandaligned.
Duration:
ThisAsanatakes10-15secondstoperformandyoucanrepeatit5-6times.
YogaAsana#3Shavasana/AsanaofCorpse
Method:
Liedownon themat.Relaxyourbodyandbringyour feet together, such thattheyaretouchingeachotheradjacently.
Keepyourhandsbyyourbackwithyourpalmsfacingupwards.
Closeyoureyesandbreathecalmlyfor10-12seconds.
Thenimagine/visualizealuminousbeamoflightenteringyourbodythroughthetopofyourheadandrunningalongyourspineandilluminatingit.
Imagine the light entering your neck and nourishing your thyroid, and thenimagineitenteringyourheartandbringingyoumorecalmness.
Then imagine this light, spreading throughyour shoulders to your elbows andthenontoyourpalmsandthenreachingandnourishingeachandeveryfingerofyoursandthenfeelthemgettingrelaxedcompletely.
Then this light overflows from your heart and fills all your chest cavity andabdomen,nourishingeachandeveryorgan in the abdomenand relaxing thoseorgans.
Thenthislight,fromthelowerendofyourspine,spreadsintoyourhipsandthenflows into your legs and reaches every finger of your feet and internallynourishesthemandthenfeeltheentirelowerpartofyourbodyveryrelaxed.
In the final phase, this light entersyour face throughyourneck andnourishes
yourteeth,tongue,lips,nose,earsandeyesandthenyoufeelthosepartsrelaxedcompletely.
Keepbreathingslowlyandgentlyallowyourbreathtorelaxyoumoreandmore.
After about 10-12 minutes in this state, slowly roll to your right side whilekeepingyoureyesclosed.Stayinthisstateforaminute.
Thenwiththesupportofyourrighthand,situpwithyourlegsfoldedwitheyesstillclosed.
Nowbreathedeeply,becomeawareoftheenvironmentaroundyouandslowlyopenyoureyes.
Duration:
ThisAsanatakesaround15minutestoperform.
Mudra#1
Kilakmudra/MudraofBondage
Method:
ThisMudraistobeperformedinaseatedposition.
Beseatedcomfortablyinanuprightpostureandconcentrateonyourbreathingtorelax.
Crossyourwristswiththebackofyourpalmsfacingeachother.
Now stretch out both the Little fingers, and then hook them with their tipstouchingandpressingagainsteachother.(Refertheimage)Liftupboththeringfingers,slightly.
JointhetipsoftheThumb,IndexandMiddlefingersonboththehandstogether.
Duration:
This Mudra should be performed for at least 7 to 10 minutes and can be
performedfor40minutesatastretch.
Mudra#2
Mushtimudra/MudraofFist
Method:
ThisMudraistobeperformedinaseatedposition.
Beseatedcomfortablyinanuprightpostureandconcentrateonyourbreathingtorelax.
TouchthetipofyourthumbtothebaseoftheRingfingerandpressslightly.
ClosealltheotherfingersovertheThumbtoformafist.
(Refertheimage)
FormthisMudraoneachhandandrestthefistsagainstthelowerbelly.
Duration:
This Mudra should be performed for at least 7 to 10 minutes and can beperformedfor40minutesatastretch.
Mudra#3
Vyaanamudra/MudraofOmnipresentIntegration
Method:
ThisMudraistobeperformedinaseatedposition.
Beseatedcomfortablyinanuprightpostureandconcentrateonyourbreathingtorelax.
JointhetipsoftheThumbandtheIndexfingerandpressslightly.
Touch the tip of the Middle finger to the midline of the Thumb. (Refer theimage)KeeptheRingandLittlefingersextendedupwards.
OncetheMudraisformedonboththehands,placeitinyourlap,palmsfacingupwards.
Duration:
This Mudra should be performed for at least 7 to 10 minutes and can beperformedfor40minutesatastretch.
Mudra#4
Hridaymudra/MudraofHeart
Method:
ThisMudraistobeperformedinaseatedposition.
Beseatedcomfortablyinanuprightpostureandconcentrateonyourbreathingtorelax.
TrytotouchthebaseoftheIndexfingerwiththetipofthesameIndexfinger.
Now,rollthisbentIndexfingerforwardinsuchawaythatthefirstknuckleoftheIndexfingertouchesthebaseoftheThumb(Refertheimage).
Now join the tips of the Thumb,Middle and Ring fingers together and pressslightly.
KeeptheLittlefingeroutstretched.
ThisMudraistobeperformedonbothyourpalmssimultaneouslyandthenrestthisMudrasonyourthighs.
Duration:
This Mudra should be performed for at least 7 to 10 minutes and can be
performedfor40minutesatastretch.
Mudra#5
Bhairavmudra/MudraoftheOne‘whoisn’tterrifiedbyDeath’
Method:
ThisMudraistobeperformedinaseatedposition.
Beseatedcomfortablyinanuprightpostureandconcentrateonyourbreathingtorelax.
Placeyourrighthandontopofyourlefthand,bothpalmsup.
Keepthefingerstogether,lightlypressingagainsteachother.
PlacethisMudrainyourlap.
Duration:
This Mudra should be performed for at least 7 to 10 minutes and can beperformedfor40minutesatastretch.
AyurvedicBreakfastSerum
SweetenedCardamomMilk
Ingredients:
1cupofMilk
1½tbspnofHoney
PinchofCardamompowder.
Instructions:
Bringthemilktoaboil.
Turnofftheheatandaddhoneyandcardamompowder.
Stirwellandconsumewhilehot.
AyurvedicBedtimeSerumOjasPeya(I)
Ingredients:
1½cupofMilk
7-8 Almonds, soaked in water for 8/9 hours and finely chopped. (instead ofsoakedalmondsyoucanalsouseblanchedalmonds incaseyouforget tosoakthem.)5-6Dates,deseededandfinelychopped
½tspnofCinnamonpowder
½tspnofCardamompowder
¼tspnofTurmericpowder
¼tspnofNutmegpowder
1½tbspnofGhee(ClarifiedButter)
2-3BlackPeppercorns(crushed)
Instructions:
Addalltheingredientstothemilkandstirthoroughlytillthespicepowdersaremixedwell.
Putthismixtureinablendertogetthickconsistencyforthemixture.
Afterblendingbringthismixturetoaboilandthenletitsimmerfor2-3minutes.
Turnofftheheat.
AddHoneyifyouneedittobemoresweet.
Consumewhileitishot.
Pre-SleepBreathingRoutine
Lieinyourbed,facingupwardswithyoureyesclosed.
Both your hands should be by your side, adjacent to your thighs and palmsfacingupwards.
Inhaledeeplybutslowlyandthenexhaleoutthesameway.Concentrateonyourbreathingforacoupleofminutes.
Then,turntoyourleft(i.e. lieonyourleftside)andplaceyourpalmsonyourthighs.
Inhalein3steps,i.e,take3breaths,onefollowedbytheothertofillyourlungs.(donotexhale.)Holdthebreathin,aslongasyoucan.Thenexhaleoutslowly.
Repeatinhale-exhalepatternfor7-10times.
SchedulefortheDay
Morning:
-BothPranayamAsanas
-AlltheYogaAsanas(exceptShavasana)
-AlltheMudras(atleast7min.each)
-EndwithShavasana
Waitfor35-40minstoeatyourbreakfast,makesuretoendyourbreakfastwiththe‘Ayurvedicbreakfastserum’.
Evening:(atleast2-3Hrs.beforedinner)-BothPranayamAsanas
-BoththeYogaAsanas(exceptShavasana)
Dinner:
Consume the ‘Ayurvedic Bedtime Serum’ for Dessert or 15 min. after yourdinner.
BeforeBedtime:
-AlltheMudras(atleast5min.each)
-BhramariPranayam(PranayamAsana#2)
-Shavasana
InBed:
-Practicethe‘Pre-SleepBreathingRoutine’.
Day2
PranayamAsana#1
UdgithPranayam/PranayamofresoundingAum
Method:
SitinSukhasanandformthednyanamudrawithyourhandsandplacethemonyourkneeswithyourpalmsfacingupwards.
Closeyoureyes.
Inhaletoyourfullcapacity;holdthebreathinforacoupleofsecondsandthenexhalethroughthechantof‘Aum’.
Listen to this chant as it fills your surroundings with the sound of cosmicvibrations.
Duration:
Repeatitfor3-4times.
Uses:
-ThisPranayamisveryeffectiveincuringanydisordersofthethroat,lungsandupperchest.
-Itmaintainsaproperbloodcirculationandalsohelpsinpurifyingyourblood.
PranayamAsana#2BhramariPranayam/PranayamoftheHornet
Method:
SitinSukhasan.
Closeyoureyes.
Then close your ears with your thumbs, place your index fingers on yourforehead,andplacetheremainingthreefingersonyoureyesandpresstheridgebetweenyoureyesslightlywithyourmiddlefinger.
Inhaletoyourfullcapacity;holdthebreathinforacoupleofseconds.
Thenkeepingyourmouthclosed,exhaleslowlywhilemakingthe‘Aum’sound(OmChant).
(Thisstepcreatesasoundsimilar tothebuzzingofahornet’swingshencethename.)Duration:
Nospecificduration.Repeatitforatleast4-5times.
YogaAsana#1ShalabhAsan/AsanaofLocust
Method:
ThisAsanaistobedonelyingdown.
Lieonyourstomachwithyourchinplacedontheground/mat.
Yourfeetshouldbeclosetogetherandthenailsofyourtoesshouldbetouchingtheground.
Slideyourpalmsunderyourthighs.
Raisetherightlegintheair,holditupfor3-4secondsandbringitbackdown.
Then raise the left leg in the air, hold it up for 3-4 seconds and bring it backdown.
Duration:
ThisAsanatakes12-15secondstoperformandyoucanrepeatit3-4times.
YogaAsana#2Paschim-Uttan-Asan/AsanaofWestwardbend
Method:
Sitcomfortablyonthematwithyourlegsstretchedoutfront,facingwest.
Slowlyinhalingraisebothyourhandsup.
Hold your breath in and then bend forward so that your index fingers aretouching the respective thumbsonyour toes. (Refer Image)Hold thispositionforaslongasyoucomfortablycan.
Then,slowlyexhalingreturnbacktotheinitialsittingposition.
(Withregularpractice,yourbodywillbecomeflexibleenoughthatyouwillbeabletotouchyourforeheadtoyourknees.)Duration:
ThisAsanatakes8-10secondstoperformandyoucanrepeatit3times.
YogaAsana#3Shavasana/AsanaofCorpse
Method:
Liedownon themat.Relaxyourbodyandbringyour feet together, such thattheyaretouchingeachotheradjacently.
Keepyourhandsbyyourbackwithyourpalmsfacingupwards.
Closeyoureyesandbreathecalmlyfor10-12seconds.
Thenimagine/visualizealuminousbeamoflightenteringyourbodythroughthetopofyourheadandrunningalongyourspineandilluminatingit.
Imagine the light entering your neck and nourishing your thyroid, and thenimagineitenteringyourheartandbringingyoumorecalmness.
Then imagine this light, spreading throughyour shoulders to your elbows andthenontoyourpalmsandthenreachingandnourishingeachandeveryfingerofyoursandthenfeelthemgettingrelaxedcompletely.
Then this light overflows from your heart and fills all your chest cavity andabdomen,nourishingeachandeveryorgan in the abdomenand relaxing thoseorgans.
Thenthislight,fromthelowerendofyourspine,spreadsintoyourhipsandthenflows into your legs and reaches every finger of your feet and internallynourishesthemandthenfeeltheentirelowerpartofyourbodyveryrelaxed.
In the final phase, this light entersyour face throughyourneck andnourishes
yourteeth,tongue,lips,nose,earsandeyesandthenyoufeelthosepartsrelaxedcompletely.
Keepbreathingslowlyandgentlyallowyourbreathtorelaxyoumoreandmore.
After about 10-12 minutes in this state, slowly roll to your right side whilekeepingyoureyesclosed.Stayinthisstateforaminute.
Thenwiththesupportofyourrighthand,situpwithyourlegsfoldedwitheyesstillclosed.
Nowbreathedeeply,becomeawareoftheenvironmentaroundyouandslowlyopenyoureyes.
Duration:
ThisAsanatakesaround15minutestoperform.
Mudra#1
TritiiyaKurmamudra/MudraofTortoiseIII
Method:
ThisMudraistobeperformedinaseatedposition.
Beseatedcomfortablyinanuprightpostureandconcentrateonyourbreathingtorelax.
Raiseyourpalms to chest height,with the left palm facingupwardswhile therightpalmisfacingdownwards.
CurldowntheMiddle,RingandLittlefingersofthelefthandtoformapartialfist,whilekeepingtheIndexfingerandThumbextended.
Curldown theMiddleand ring fingersof the righthand to formapartial fist,whilekeepingtheIndexfinger,LittlefingerandtheThumbextended.
Now,keeptherightpalmovertheleftpalm.
Then,
TouchthetipoftherightIndexfingertothetipoftheleftthumb.
TouchthetipoftherightLittlefingertothetipoftheleftIndexfinger.
TouchthetipoftherightThumbtothebaseoftheleftThumbnearthewrist.
After forming thisMudra, hold thisMudra in front of your Solar Plexus (justbelowyoursternum)Duration:
This Mudra should be performed for at least 7 to 10 minutes and can beperformedfor40minutesatastretch.
Mudra#2
Vyaanamudra/MudraofOmnipresentIntegration
Method:
ThisMudraistobeperformedinaseatedposition.
Beseatedcomfortablyinanuprightpostureandconcentrateonyourbreathingtorelax.
JointhetipsoftheThumbandtheIndexfingerandpressslightly.
Touch the tip of the Middle finger to the midline of the Thumb. (Refer theimage)KeeptheRingandLittlefingersextendedupwards.
OncetheMudraisformedonboththehands,placeitinyourlap,palmsfacingupwards.
Duration:
This Mudra should be performed for at least 7 to 10 minutes and can beperformedfor40minutesatastretch.
Mudra#3
Mushtimudra/MudraofFist
Method:
ThisMudraistobeperformedinaseatedposition.
Beseatedcomfortablyinanuprightpostureandconcentrateonyourbreathingtorelax.
TouchthetipofyourthumbtothebaseoftheRingfingerandpressslightly.
ClosealltheotherfingersovertheThumbtoformafist.
(Refertheimage)
FormthisMudraoneachhandandrestthefistsagainstthelowerbelly.
Duration:
This Mudra should be performed for at least 7 to 10 minutes and can beperformedfor40minutesatastretch.
Mudra#4
Samputamudra/MudraofBud
Method:
It’samodifiedformofthe‘PrayerMudra’.
ThisMudraistobeperformedinaseatedposition.
Beseatedcomfortablyinanuprightpostureandconcentrateonyourbreathingtorelax.
Touchthetipofthefingersofyourrighthandwiththetipofthefingersofyourlefthandasshownintheimage.
Makehollowspacebetweenboththepalmsasifyouareholdingasmallbird.
Now, take this formation in front of your eyes, and look through the hollowspaceandconcentrateonyourbreathingforacoupleofminutes,thenholdthisMudrainfrontofyourHeart.
Duration:
This Mudra should be performed for at least 7 to 10 minutes and can beperformedfor30minutesatastretch.
Mudra#5
Shukrimudra/MudraofPurity
Method:
ThisMudracanbeperformedwhilebeingseated,inastandingpositionorlyinginbed.
Concentrateonyourbreathingtorelaxandfeelcomfortable.
JointhetipsofallyourfingerstogethertomakethisMudra.(Refertheimage)Yourpalmsshouldbefacingupwards.
ForbestresultsperformthisMudralyingdown.
Duration:
This Mudra should be performed for at least 7 to 10 minutes and can beperformedfor40minutesatastretch.
AyurvedicBreakfastSerumOjasPeya(II)
Ingredients:
1½cupofMilk
4-5Almonds,soakedovernightandfinelychopped
5-6Dates,deseededandfinelychopped
½cupofgratedCoconutorCoconutflakes
½tspnofCardamompowder
¼tspnofNutmegpowder
2tbspnofGhee(ClarifiedButter)
2tbspsofHoney
Instructions:
Add all the ingredients (exceptHoney) to themilk and stir thoroughly till thespicepowdersaremixedwell.
Putthismixtureinablendertogetthickconsistencyforthemixture.
Afterblendingbringthismixturetoaboilandthenletitsimmerfor2-3minutes.
Turnofftheheat.
AddHoneytothemixture(makesuretheheatisturnedoff).
Consumewhileitishot.
AyurvedicBedtimeSerumAniseedTea/SaunfGhutti
Ingredients:
1½cupofwater.
1½tspnAniseed
Instructions:
Bringthewatertoaboil.
Thenaddtheaniseedtothewater.
Coverthepotwithalidandletitsimmerfor12-15minutes.
Separateouttheseedsbypassingtheteathroughastrainer.
Addhoneyfortaste,ifyouwish.
Consumewhileitishot.
Pre-SleepBreathingRoutine
Lieinyourbed,facingupwardswithyoureyesclosed.
Both your hands should be by your side, adjacent to your thighs and palmsfacingupwards.
Inhaledeeplybutslowlyandthenexhaleoutthesameway.Concentrateonyourbreathingforacoupleofminutes.
Then,turntoyourleft(i.e. lieonyourleftside)andplaceyourpalmsonyourthighs.
Inhalein3steps,i.e,take3breaths,onefollowedbytheothertofillyourlungs.(donotexhale.)Holdthebreathin,aslongasyoucan.Thenexhaleoutslowly.
Repeatinhale-exhalepatternfor7-10times.
SchedulefortheDay
Morning:
-BothPranayamAsanas
-AlltheYogaAsanas(exceptShavasana)
-AlltheMudras(atleast7min.each)
-EndwithShavasana
Waitfor35-40minstoeatyourbreakfast,makesuretoendyourbreakfastwiththe‘Ayurvedicbreakfastserum’.
Evening:(atleast2-3Hrs.beforedinner)-BothPranayamAsanas
-BoththeYogaAsanas(exceptShavasana)
Dinner:
Consume the ‘Ayurvedic Bedtime Serum’ for Dessert or 15 min. after yourdinner.
BeforeBedtime:
-AlltheMudras(atleast5min.each)
-BhramariPranayam(PranayamAsana#2)
-Shavasana
InBed:
-Practicethe‘Pre-SleepBreathingRoutine’.
Day3
PranayamAsana#1
UdgithPranayam/PranayamofresoundingAum
Method:
SitinSukhasanandformthednyanamudrawithyourhandsandplacethemonyourkneeswithyourpalmsfacingupwards.
Closeyoureyes.
Inhaletoyourfullcapacity;holdthebreathinforacoupleofsecondsandthenexhalethroughthechantof‘Aum’.
Listen to this chant as it fills your surroundings with the sound of cosmicvibrations.
Duration:
Repeatitfor3-4times.
Uses:
-ThisPranayamisveryeffectiveincuringanydisordersofthethroat,lungsandupperchest.
-Itmaintainsaproperbloodcirculationandalsohelpsinpurifyingyourblood.
PranayamAsana#2BhramariPranayam/PranayamoftheHornet
Method:
SitinSukhasan.
Closeyoureyes.
Then close your ears with your thumbs, place your index fingers on yourforehead,andplacetheremainingthreefingersonyoureyesandpresstheridgebetweenyoureyesslightlywithyourmiddlefinger.
Inhaletoyourfullcapacity;holdthebreathinforacoupleofseconds.
Thenkeepingyourmouthclosed,exhaleslowlywhilemakingthe‘Aum’sound(OmChant).
(Thisstepcreatesasoundsimilar tothebuzzingofahornet’swingshencethename.)Duration:
Nospecificduration.Repeatitforatleast4-5times.
YogaAsana#1Sarvangasan/AsanaoftheShoulderStand
Method:
Lie on themat/ground comfortablywith both your hands resting at your side,palmsfacingdown.
Step1:
Takeadeepbreathandthenliftbothyourlegsup.
Yourhipsshouldnottouchtheground,whileyourwaistisstillontheground.
Step2:
Now,liftyourwaistoffthegroundusingyourhandsandbyexertingpressureonthegroundthroughyourelbows.(ReferImage)Yourentireweightshouldbeonyourshoulders.
Remain in this position for as long as you comfortably can and then slowlyexhalingreturntotheinitialposition.
Duration:
ThisAsanawilltake12-15secondstoperform,repeatitatleast2times.
YogaAsana#2ArdhHalasan/AsanaoftheHalf-Plough
Method:
Lie on the mat/ground comfortably with your legs laid out straight and yourpalmsshouldrestbesideyourthighs,palmsfacingdown.
Slowlyinhaling,raiseyourrightlegstraightupintheair.(ReferImage)
Holdyour legup for 3-4 seconds and then touch theground to your leftwithyour right leg, so that right thigh is resting on your left thigh, all the whilemaintainingyouruppertorsoandhandsintheoriginalposition.(ReferImage2)Maintainthepositionforafewsecondsandthenslowlyexhaling,returntotheoriginalposition.
(Repeat the procedure in the other direction, so that the left leg touches thegroundandourleftthighisrestingonyourrightthigh.)ThiswillcompleteonesetofthisAsana.
Duration:
Each setof this asana takes10-12 seconds toperformandyoucan repeat it 3
times.
YogaAsana#3Shavasana/AsanaofCorpse
Method:
Liedownon themat.Relaxyourbodyandbringyour feet together, such thattheyaretouchingeachotheradjacently.
Keepyourhandsbyyourbackwithyourpalmsfacingupwards.
Closeyoureyesandbreathecalmlyfor10-12seconds.
Thenimagine/visualizealuminousbeamoflightenteringyourbodythroughthetopofyourheadandrunningalongyourspineandilluminatingit.
Imagine the light entering your neck and nourishing your thyroid, and thenimagineitenteringyourheartandbringingyoumorecalmness.
Then imagine this light, spreading throughyour shoulders to your elbows andthenontoyourpalmsandthenreachingandnourishingeachandeveryfingerofyoursandthenfeelthemgettingrelaxedcompletely.
Then this light overflows from your heart and fills all your chest cavity andabdomen,nourishingeachandeveryorgan in the abdomenand relaxing thoseorgans.
Thenthislight,fromthelowerendofyourspine,spreadsintoyourhipsandthenflows into your legs and reaches every finger of your feet and internallynourishesthemandthenfeeltheentirelowerpartofyourbodyveryrelaxed.
In the final phase, this light entersyour face throughyourneck andnourishes
yourteeth,tongue,lips,nose,earsandeyesandthenyoufeelthosepartsrelaxedcompletely.
Keepbreathingslowlyandgentlyallowyourbreathtorelaxyoumoreandmore.
After about 10-12 minutes in this state, slowly roll to your right side whilekeepingyoureyesclosed.Stayinthisstateforaminute.
Thenwiththesupportofyourrighthand,situpwithyourlegsfoldedwitheyesstillclosed.
Nowbreathedeeply,becomeawareoftheenvironmentaroundyouandslowlyopenyoureyes.
Duration:
ThisAsanatakesaround15minutestoperform.
Mudra#1
Kilakmudra/MudraofBondage
Method:
ThisMudraistobeperformedinaseatedposition.
Beseatedcomfortablyinanuprightpostureandconcentrateonyourbreathingtorelax.
Crossyourwristswiththebackofyourpalmsfacingeachother.
Now stretch out both the Little fingers, and then hook them with their tipstouchingandpressingagainsteachother.(Refertheimage)Liftupboththeringfingers,slightly.
JointhetipsoftheThumb,IndexandMiddlefingersonboththehandstogether.
Duration:
ThisMudrashouldbeperformedforatleast7to10minutesandcanbe
performedfor40minutesatastretch.
Mudra#2
TritiiyaKurmamudra/MudraofTortoiseIII
Method:
ThisMudraistobeperformedinaseatedposition.
Beseatedcomfortablyinanuprightpostureandconcentrateonyourbreathingtorelax.
Raiseyourpalms to chest height,with the left palm facingupwardswhile therightpalmisfacingdownwards.
CurldowntheMiddle,RingandLittlefingersofthelefthandtoformapartialfist,whilekeepingtheIndexfingerandThumbextended.
Curldown theMiddleand ring fingersof the righthand to formapartial fist,whilekeepingtheIndexfinger,LittlefingerandtheThumbextended.
Now,keeptherightpalmovertheleftpalm.
Then,
TouchthetipoftherightIndexfingertothetipoftheleftthumb.
TouchthetipoftherightLittlefingertothetipoftheleftIndexfinger.
TouchthetipoftherightThumbtothebaseoftheleftThumbnearthewrist.
After forming thisMudra, hold thisMudra in front of your Solar Plexus (justbelowyoursternum)Duration:
This Mudra should be performed for at least 7 to 10 minutes and can beperformedfor40minutesatastretch.
Mudra#3
Vyaanamudra/MudraofOmnipresentIntegration
Method:
ThisMudraistobeperformedinaseatedposition.
Beseatedcomfortablyinanuprightpostureandconcentrateonyourbreathingtorelax.
JointhetipsoftheThumbandtheIndexfingerandpressslightly.
Touch the tip of the Middle finger to the midline of the Thumb. (Refer theimage)KeeptheRingandLittlefingersextendedupwards.
OncetheMudraisformedonboththehands,placeitinyourlap,palmsfacingupwards.
Duration:
This Mudra should be performed for at least 7 to 10 minutes and can beperformedfor40minutesatastretch.
Mudra#4
Trishulamudra/MudraofTrident
Method:
ThisMudraistobeperformedinaseatedposition.
Beseatedcomfortablyinanuprightpostureandconcentrateonyourbreathingtorelax.
Raiseyourpalmstochestheightwithyourpalmsfacingawayfromyou.
PlacethepadoftheThumbonthenailoftheLittlefingerandpressslightly.
Keeptheotherthreefingersextendedupwardsandoutstretched,asshownintheimage.
Duration:
ThisMudrashouldbeperformedforatleast7to10minutesandcanbeperformedfor15minutesatastretch.
Mudra#5
Hridaymudra/MudraofHeart
Method:
ThisMudraistobeperformedinaseatedposition.
Beseatedcomfortablyinanuprightpostureandconcentrateonyourbreathingtorelax.
TrytotouchthebaseoftheIndexfingerwiththetipofthesameIndexfinger.
Now,rollthisbentIndexfingerforwardinsuchawaythatthefirstknuckleoftheIndexfingertouchesthebaseoftheThumb(Refertheimage).
Now join the tips of the Thumb,Middle and Ring fingers together and pressslightly.
KeeptheLittlefingeroutstretched.
ThisMudraistobeperformedonbothyourpalmssimultaneouslyandthenrestthisMudrasonyourthighs.
Duration:
This Mudra should be performed for at least 7 to 10 minutes and can be
performedfor40minutesatastretch.
AyurvedicBreakfastSerumOjasPeya(I)
Ingredients:
1½cupofMilk
7-8 Almonds, soaked in water for 8/9 hours and finely chopped. (instead ofsoakedalmondsyoucanalsouseblanchedalmonds incaseyouforget tosoakthem.)5-6Dates,deseededandfinelychopped
½tspnofCinnamonpowder
½tspnofCardamompowder
¼tspnofTurmericpowder
¼tspnofNutmegpowder
1½tbspnofGhee(ClarifiedButter)
2-3BlackPeppercorns(crushed)
Instructions:
Addalltheingredientstothemilkandstirthoroughlytillthespicepowdersaremixedwell.
Putthismixtureinablendertogetthickconsistencyforthemixture.
Afterblendingbringthismixturetoaboilandthenletitsimmerfor2-3minutes.
Turnofftheheat.
AddHoneyifyouneedittobemoresweet.
Consumewhileitishot.
AyurvedicBedtimeSerumCeleryJuice
Ingredients:
2cupsCelery,diced/chopped
1tbspnofHoney
Instructions:
Liquefycelerybyputtingitinablenderwith½acupofwater.
Removethepulpbypassingitthroughastrainer.
AddHoneytothejuiceandmixwell.
Consumebeforeretiringtobed.
Pre-SleepBreathingRoutine
Lieinyourbed,facingupwardswithyoureyesclosed.
Both your hands should be by your side, adjacent to your thighs and palmsfacingupwards.
Inhaledeeplybutslowlyandthenexhaleoutthesameway.Concentrateonyourbreathingforacoupleofminutes.
Then,turntoyourleft(i.e. lieonyourleftside)andplaceyourpalmsonyourthighs.
Inhalein3steps,i.e,take3breaths,onefollowedbytheothertofillyourlungs.(donotexhale.)Holdthebreathin,aslongasyoucan.Thenexhaleoutslowly.
Repeatinhale-exhalepatternfor7-10times.
SchedulefortheDay
Morning:
-BothPranayamAsanas
-AlltheYogaAsanas(exceptShavasana)
-AlltheMudras(atleast7min.each)
-EndwithShavasana
Waitfor35-40minstoeatyourbreakfast,makesuretoendyourbreakfastwiththe‘Ayurvedicbreakfastserum’.
Evening:(atleast2-3Hrs.beforedinner)-BothPranayamAsanas
-BoththeYogaAsanas(exceptShavasana)
Dinner:
Consume the ‘Ayurvedic Bedtime Serum’ for Dessert or 15 min. after yourdinner.
BeforeBedtime:
-AlltheMudras(atleast5min.each)
-BhramariPranayam(PranayamAsana#2)
-Shavasana
InBed:
-Practicethe‘Pre-SleepBreathingRoutine’.
Day4
PranayamAsana#1
UdgithPranayam/PranayamofresoundingAum
Method:
SitinSukhasanandformthednyanamudrawithyourhandsandplacethemonyourkneeswithyourpalmsfacingupwards.
Closeyoureyes.
Inhaletoyourfullcapacity;holdthebreathinforacoupleofsecondsandthenexhalethroughthechantof‘Aum’.
Listen to this chant as it fills your surroundings with the sound of cosmicvibrations.
Duration:
Repeatitfor3-4times.
Uses:
-ThisPranayamisveryeffectiveincuringanydisordersofthethroat,lungsandupperchest.
-Itmaintainsaproperbloodcirculationandalsohelpsinpurifyingyourblood.
PranayamAsana#2BhramariPranayam/PranayamoftheHornet
Method:
SitinSukhasan.
Closeyoureyes.
Then close your ears with your thumbs, place your index fingers on yourforehead,andplacetheremainingthreefingersonyoureyesandpresstheridgebetweenyoureyesslightlywithyourmiddlefinger.
Inhaletoyourfullcapacity;holdthebreathinforacoupleofseconds.
Thenkeepingyourmouthclosed,exhaleslowlywhilemakingthe‘Aum’sound(OmChant).
(Thisstepcreatesasoundsimilar tothebuzzingofahornet’swingshencethename.)Duration:
Nospecificduration.Repeatitforatleast4-5times.
YogaAsana#1Sarvangasan/AsanaoftheShoulderStand
Method:
Lie on themat/ground comfortablywith both your hands resting at your side,palmsfacingdown.
Step1:
Takeadeepbreathandthenliftbothyourlegsup.
Yourhipsshouldnottouchtheground,whileyourwaistisstillontheground.
Step2:
Now,liftyourwaistoffthegroundusingyourhandsandbyexertingpressureonthegroundthroughyourelbows.(ReferImage)Yourentireweightshouldbeonyourshoulders.
Remain in this position for as long as you comfortably can and then slowlyexhalingreturntotheinitialposition.
Duration:
ThisAsanawilltake12-15secondstoperform,repeatitatleast2times.
YogaAsana#2PrathamMarkatAsan/AsanaofMonkey-I
Method:
Lieonthemat/groundcomfortablywithyourlegsfoldedinsuchawaythatyourheelsaretouchingyourbumandspreadoutyourhandsoneitherside.
Slowlyinhaling,turnyourlowertorsotoleft,sothatyourleftkneetouchestheground,allthewhilemaintainingyouruppertorsointheoriginalposition.
Then,looktoyourright.
Maintainthepositionforafewsecondsandthenslowlyexhaling,returntotheoriginalposition.
(Repeat theprocedure in theotherdirection, so that the rightknee touches thegroundandyouarelookingtowardsleft.)Duration:
ThisAsanatakes20-25secondstoperformandyoucanrepeatit2-3times.
YogaAsana#3Shavasana/AsanaofCorpse
Method:
Liedownon themat.Relaxyourbodyandbringyour feet together, such thattheyaretouchingeachotheradjacently.
Keepyourhandsbyyourbackwithyourpalmsfacingupwards.
Closeyoureyesandbreathecalmlyfor10-12seconds.
Thenimagine/visualizealuminousbeamoflightenteringyourbodythroughthetopofyourheadandrunningalongyourspineandilluminatingit.
Imagine the light entering your neck and nourishing your thyroid, and thenimagineitenteringyourheartandbringingyoumorecalmness.
Then imagine this light, spreading throughyour shoulders to your elbows andthenontoyourpalmsandthenreachingandnourishingeachandeveryfingerofyoursandthenfeelthemgettingrelaxedcompletely.
Then this light overflows from your heart and fills all your chest cavity andabdomen,nourishingeachandeveryorgan in the abdomenand relaxing thoseorgans.
Thenthislight,fromthelowerendofyourspine,spreadsintoyourhipsandthenflows into your legs and reaches every finger of your feet and internallynourishesthemandthenfeeltheentirelowerpartofyourbodyveryrelaxed.
In the final phase, this light entersyour face throughyourneck andnourishes
yourteeth,tongue,lips,nose,earsandeyesandthenyoufeelthosepartsrelaxedcompletely.
Keepbreathingslowlyandgentlyallowyourbreathtorelaxyoumoreandmore.
After about 10-12 minutes in this state, slowly roll to your right side whilekeepingyoureyesclosed.Stayinthisstateforaminute.
Thenwiththesupportofyourrighthand,situpwithyourlegsfoldedwitheyesstillclosed.
Nowbreathedeeply,becomeawareoftheenvironmentaroundyouandslowlyopenyoureyes.
Duration:
ThisAsanatakesaround15minutestoperform.
Mudra#1
Mushtimudra/MudraofFist
Method:
ThisMudraistobeperformedinaseatedposition.
Beseatedcomfortablyinanuprightpostureandconcentrateonyourbreathingtorelax.
TouchthetipofyourthumbtothebaseoftheRingfingerandpressslightly.
ClosealltheotherfingersovertheThumbtoformafist.
(Refertheimage)
FormthisMudraoneachhandandrestthefistsagainstthelowerbelly.
Duration:
This Mudra should be performed for at least 7 to 10 minutes and can beperformedfor40minutesatastretch.
Mudra#2
TritiiyaKurmamudra/MudraofTortoiseIII
Method:
ThisMudraistobeperformedinaseatedposition.
Beseatedcomfortablyinanuprightpostureandconcentrateonyourbreathingtorelax.
Raiseyourpalms to chest height,with the left palm facingupwardswhile therightpalmisfacingdownwards.
CurldowntheMiddle,RingandLittlefingersofthelefthandtoformapartialfist,whilekeepingtheIndexfingerandThumbextended.
Curldown theMiddleand ring fingersof the righthand to formapartial fist,whilekeepingtheIndexfinger,LittlefingerandtheThumbextended.
Now,keeptherightpalmovertheleftpalm.
Then,
TouchthetipoftherightIndexfingertothetipoftheleftthumb.
TouchthetipoftherightLittlefingertothetipoftheleftIndexfinger.
TouchthetipoftherightThumbtothebaseoftheleftThumbnearthewrist.
After forming thisMudra, hold thisMudra in front of your Solar Plexus (justbelowyoursternum)Duration:
This Mudra should be performed for at least 7 to 10 minutes and can beperformedfor40minutesatastretch.
Mudra#3
Kilakmudra/MudraofBondage
Method:
ThisMudraistobeperformedinaseatedposition.
Beseatedcomfortablyinanuprightpostureandconcentrateonyourbreathingtorelax.
Crossyourwristswiththebackofyourpalmsfacingeachother.
Now stretch out both the Little fingers, and then hook them with their tipstouchingandpressingagainsteachother.(Refertheimage)Liftupboththeringfingers,slightly.
JointhetipsoftheThumb,IndexandMiddlefingersonboththehandstogether.
Duration:
This Mudra should be performed for at least 7 to 10 minutes and can be
performedfor40minutesatastretch.
Mudra#4
Shanmukhamudra/MudraofSixFaces
Method:
ThisMudraistobeperformedinaseatedposition.
Beseatedcomfortablyinanuprightpostureandconcentrateonyourbreathingtorelax.
Holdyourpalmsinfrontofyourchestfacingeachother.
Nowextendallthefingersonboththehandsoutwards.
Then,touchtipsofallfingersofonehandtothetipsoftherespectivefingersoftheotherhand,excepttheringfingers.
KeepboththeRingfingersextendedoutwards.
(Refertheimage)
OncetheMudraisformedlowertheMudraholditinfrontofyourabdomen.
Duration:
This Mudra should be performed for at least 7 to 10 minutes and can beperformedfor40minutesatastretch.
Mudra#5
Vairaagyamudra/MudraofDetachment
Method:
ThisMudrahastobeperformedinaseatedposition.
Beseatedcomfortablyinanuprightpostureandconcentrateonyourbreathingtorelax.
JointhetipsofyourIndexfingerandThumbtogetherandpressslightly.
Keepalltheotherfingersextendedoutwardsasshownintheimage.
After forming theMudras on both the hands, if you rest theMudras on yourthighs, palms facingup itwill be the ‘Dnyaanmudra’,but inVairaagyamudrathe Mudras are to be held at your waist level without placing them on yourthighs.
(Refertheimage)
Duration:
This Mudra should be performed for at least 7 to 10 minutes and can beperformedfor40minutesatastretch.
AyurvedicBreakfastSerumOjasPeya(II)
Ingredients:
1½cupofMilk
4-5Almonds,soakedovernightandfinelychopped
5-6Dates,deseededandfinelychopped
½cupofgratedCoconutorCoconutflakes
½tspnofCardamompowder
¼tspnofNutmegpowder
2tbspnofGhee(ClarifiedButter)
2tbspsofHoney
Instructions:
Add all the ingredients (exceptHoney) to themilk and stir thoroughly till thespicepowdersaremixedwell.
Putthismixtureinablendertogetthickconsistencyforthemixture.
Afterblendingbringthismixturetoaboilandthenletitsimmerfor2-3minutes.
Turnofftheheat.
AddHoneytothemixture(makesuretheheatisturnedoff).
Consumewhileitishot.
AyurvedicBedtimeformulationCumininBananaPulp
Ingredients:
1tspnCuminpowder.
1tspnGhee(clarifiedbutter)
1ripeBanana
Instructions:
Heat1tspnofGheeinapan.
Oncehot,add1tspnofCuminpowdertothegheeandroastitthoroughlywhilestirringcontinuously.
Turnofftheheatonceitisproperlyroasted.
Mash1ripebananaintoapulpandmixtheroastedpowderinthepulp.
Consumeitbeforegoingtobed.
Pre-SleepBreathingRoutine
Lieinyourbed,facingupwardswithyoureyesclosed.
Both your hands should be by your side, adjacent to your thighs and palmsfacingupwards.
Inhaledeeplybutslowlyandthenexhaleoutthesameway.Concentrateonyourbreathingforacoupleofminutes.
Then,turntoyourleft(i.e. lieonyourleftside)andplaceyourpalmsonyourthighs.
Inhalein3steps,i.e,take3breaths,onefollowedbytheothertofillyourlungs.(donotexhale.)Holdthebreathin,aslongasyoucan.Thenexhaleoutslowly.
Repeatinhale-exhalepatternfor7-10times.
SchedulefortheDay
Morning:
-BothPranayamAsanas
-AlltheYogaAsanas(exceptShavasana)
-AlltheMudras(atleast7min.each)
-EndwithShavasana
Waitfor35-40minstoeatyourbreakfast,makesuretoendyourbreakfastwiththe‘Ayurvedicbreakfastserum’.
Evening:(atleast2-3Hrs.beforedinner)-BothPranayamAsanas
-BoththeYogaAsanas(exceptShavasana)
Dinner:
Consume the ‘Ayurvedic Bedtime Serum’ for Dessert or 15 min. after yourdinner.
BeforeBedtime:
-AlltheMudras(atleast5min.each)
-BhramariPranayam(PranayamAsana#2)
-Shavasana
InBed:
-Practicethe‘Pre-SleepBreathingRoutine’.
Day5
PranayamAsana#1
UdgithPranayam/PranayamofresoundingAum
Method:
SitinSukhasanandformthednyanamudrawithyourhandsandplacethemonyourkneeswithyourpalmsfacingupwards.
Closeyoureyes.
Inhaletoyourfullcapacity;holdthebreathinforacoupleofsecondsandthenexhalethroughthechantof‘Aum’.
Listen to this chant as it fills your surroundings with the sound of cosmicvibrations.
Duration:
Repeatitfor3-4times.
Uses:
-ThisPranayamisveryeffectiveincuringanydisordersofthethroat,lungsandupperchest.
-Itmaintainsaproperbloodcirculationandalsohelpsinpurifyingyourblood.
PranayamAsana#2BhramariPranayam/PranayamoftheHornet
Method:
SitinSukhasan.
Closeyoureyes.
Then close your ears with your thumbs, place your index fingers on yourforehead,andplacetheremainingthreefingersonyoureyesandpresstheridgebetweenyoureyesslightlywithyourmiddlefinger.
Inhaletoyourfullcapacity;holdthebreathinforacoupleofseconds.
Thenkeepingyourmouthclosed,exhaleslowlywhilemakingthe‘Aum’sound(OmChant).
(Thisstepcreatesasoundsimilar tothebuzzingofahornet’swingshencethename.)Duration:
Nospecificduration.Repeatitforatleast4-5times.
YogaAsana#1SuptPadmasan/AsanaofreclinedLotus
Method:
SitinPadmasanposition.
[Padmasan-
Sitcomfortablyonthematwithyourlegsstretchedoutfront.
Now,foldyourrightlegandplacethefootonyourleftthighwiththebaseofthe
right foot (palmof the foot) facingupwards. (refer the image)Then, foldyourleftlegandplacethefootonyourrightthighwiththebaseoftheleftfoot(palmofthefoot)facingupwards.
Thisisthe‘Padmasan’position.]
Then slowly inhaling, bend backwards enough to place your elbows on theground.
Keeplookingupwardsandslowlyplaceyourbackontheground.
Then, place your hands at the back of your head, as if you are relaxing on abeachandopenyourchestasmuchasyoucomfortablycan.
Stayinthispositionfor8-10secondsandthengetbacktotheinitialPadmasanposition.
Duration:
Repeatatleast2-3times.
YogaAsana#2MakarAsan/AsanaofCrocodile
Method:
ThisAsanaistobedonelyingdown.
Lieonyourstomachwithyourchinplacedontheground/mat.
Yourfeetshouldbeclosetogetherandthenailsofyourtoesshouldbetouchingtheground.
Nowrestyourelbowson thegroundandpushyour torsoupand then letyourfacerestinyourpalms.(Referimage)[Makarasanisarelaxationexercisewhichtakesawayallthefatigueandhelpsincalmingdownyourmindandbody]
Duration:
Acoupleofminutesshouldsuffice.(YoucanalsoremaininthisAsanatillyoufeelproperlyrelaxedandrested.)
YogaAsana#3Shavasana/AsanaofCorpse
Method:
Liedownon themat.Relaxyourbodyandbringyour feet together, such thattheyaretouchingeachotheradjacently.
Keepyourhandsbyyourbackwithyourpalmsfacingupwards.
Closeyoureyesandbreathecalmlyfor10-12seconds.
Thenimagine/visualizealuminousbeamoflightenteringyourbodythroughthetopofyourheadandrunningalongyourspineandilluminatingit.
Imagine the light entering your neck and nourishing your thyroid, and thenimagineitenteringyourheartandbringingyoumorecalmness.
Then imagine this light, spreading throughyour shoulders to your elbows andthenontoyourpalmsandthenreachingandnourishingeachandeveryfingerofyoursandthenfeelthemgettingrelaxedcompletely.
Then this light overflows from your heart and fills all your chest cavity andabdomen,nourishingeachandeveryorgan in the abdomenand relaxing thoseorgans.
Thenthislight,fromthelowerendofyourspine,spreadsintoyourhipsandthenflows into your legs and reaches every finger of your feet and internallynourishesthemandthenfeeltheentirelowerpartofyourbodyveryrelaxed.
In the final phase, this light entersyour face throughyourneck andnourishes
yourteeth,tongue,lips,nose,earsandeyesandthenyoufeelthosepartsrelaxedcompletely.
Keepbreathingslowlyandgentlyallowyourbreathtorelaxyoumoreandmore.
After about 10-12 minutes in this state, slowly roll to your right side whilekeepingyoureyesclosed.Stayinthisstateforaminute.
Thenwiththesupportofyourrighthand,situpwithyourlegsfoldedwitheyesstillclosed.
Nowbreathedeeply,becomeawareoftheenvironmentaroundyouandslowlyopenyoureyes.
Duration:
ThisAsanatakesaround15minutestoperform.
Mudra#1
TritiiyaKurmamudra/MudraofTortoiseIII
Method:
ThisMudraistobeperformedinaseatedposition.
Beseatedcomfortablyinanuprightpostureandconcentrateonyourbreathingtorelax.
Raiseyourpalms to chest height,with the left palm facingupwardswhile therightpalmisfacingdownwards.
CurldowntheMiddle,RingandLittlefingersofthelefthandtoformapartialfist,whilekeepingtheIndexfingerandThumbextended.
Curldown theMiddleand ring fingersof the righthand to formapartial fist,whilekeepingtheIndexfinger,LittlefingerandtheThumbextended.
Now,keeptherightpalmovertheleftpalm.
Then,
TouchthetipoftherightIndexfingertothetipoftheleftthumb.
TouchthetipoftherightLittlefingertothetipoftheleftIndexfinger.
TouchthetipoftherightThumbtothebaseoftheleftThumbnearthewrist.
After forming thisMudra, hold thisMudra in front of your Solar Plexus (justbelowyoursternum)Duration:
This Mudra should be performed for at least 7 to 10 minutes and can beperformedfor40minutesatastretch.
Mudra#2
Mushtimudra/MudraofFist
Method:
ThisMudraistobeperformedinaseatedposition.
Beseatedcomfortablyinanuprightpostureandconcentrateonyourbreathingtorelax.
TouchthetipofyourthumbtothebaseoftheRingfingerandpressslightly.
ClosealltheotherfingersovertheThumbtoformafist.
(Refertheimage)
FormthisMudraoneachhandandrestthefistsagainstthelowerbelly.
Duration:
This Mudra should be performed for at least 7 to 10 minutes and can beperformedfor40minutesatastretch.
Mudra#3
Vyaanamudra/MudraofOmnipresentIntegration
Method:
ThisMudraistobeperformedinaseatedposition.
Beseatedcomfortablyinanuprightpostureandconcentrateonyourbreathingtorelax.
JointhetipsoftheThumbandtheIndexfingerandpressslightly.
Touch the tip of the Middle finger to the midline of the Thumb. (Refer theimage)KeeptheRingandLittlefingersextendedupwards.
OncetheMudraisformedonboththehands,placeitinyourlap,palmsfacingupwards.
Duration:
This Mudra should be performed for at least 7 to 10 minutes and can beperformedfor40minutesatastretch.
Mudra#4
Hridaymudra/MudraofHeart
Method:
ThisMudraistobeperformedinaseatedposition.
Beseatedcomfortablyinanuprightpostureandconcentrateonyourbreathingtorelax.
TrytotouchthebaseoftheIndexfingerwiththetipofthesameIndexfinger.
Now,rollthisbentIndexfingerforwardinsuchawaythatthefirstknuckleoftheIndexfingertouchesthebaseoftheThumb(Refertheimage).
Now join the tips of the Thumb,Middle and Ring fingers together and pressslightly.
KeeptheLittlefingeroutstretched.
ThisMudraistobeperformedonbothyourpalmssimultaneouslyandthenrestthisMudrasonyourthighs.
Duration:
This Mudra should be performed for at least 7 to 10 minutes and can be
performedfor40minutesatastretch.
Mudra#5
Shukrimudra/MudraofPurity
Method:
ThisMudracanbeperformedwhilebeingseated,inastandingpositionorlyinginbed.
Concentrateonyourbreathingtorelaxandfeelcomfortable.
JointhetipsofallyourfingerstogethertomakethisMudra.(Refertheimage)Yourpalmsshouldbefacingupwards.
ForbestresultsperformthisMudralyingdown.
Duration:
This Mudra should be performed for at least 7 to 10 minutes and can beperformedfor40minutesatastretch.
AyurvedicBreakfastSerumOjasPeya(I)
Ingredients:
1½cupofMilk
7-8 Almonds, soaked in water for 8/9 hours and finely chopped. (instead ofsoakedalmondsyoucanalsouseblanchedalmonds incaseyouforget tosoakthem.)5-6Dates,deseededandfinelychopped
½tspnofCinnamonpowder
½tspnofCardamompowder
¼tspnofTurmericpowder
¼tspnofNutmegpowder
1½tbspnofGhee(ClarifiedButter)
2-3BlackPeppercorns(crushed)
Instructions:
Addalltheingredientstothemilkandstirthoroughlytillthespicepowdersaremixedwell.
Putthismixtureinablendertogetthickconsistencyforthemixture.
Afterblendingbringthismixturetoaboilandthenletitsimmerfor2-3minutes.
Turnofftheheat.
AddHoneyifyouneedittobemoresweet.
Consumewhileitishot.
AyurvedicBedtimeSerumNutmegTea
Ingredients:
¼tspnNutmegPowder
2tspnHoney
Instructions:
Add 1-2 drops ofwater to theNutmeg powder followed by honey andmix itthoroughlyintoapasteandsetaside.
Bring1cupofWatertoaboil.
Turnofftheheatandaddthenutmegpastetothewaterandstirwell.
Consumewhilehot.
Pre-SleepBreathingRoutine
Lieinyourbed,facingupwardswithyoureyesclosed.
Both your hands should be by your side, adjacent to your thighs and palmsfacingupwards.
Inhaledeeplybutslowlyandthenexhaleoutthesameway.Concentrateonyourbreathingforacoupleofminutes.
Then,turntoyourleft(i.e. lieonyourleftside)andplaceyourpalmsonyourthighs.
Inhalein3steps,i.e,take3breaths,onefollowedbytheothertofillyourlungs.(donotexhale.)Holdthebreathin,aslongasyoucan.Thenexhaleoutslowly.
Repeatinhale-exhalepatternfor7-10times.
SchedulefortheDay
Morning:
-BothPranayamAsanas
-AlltheYogaAsanas(exceptShavasana)
-AlltheMudras(atleast7min.each)
-EndwithShavasana
Waitfor35-40minstoeatyourbreakfast,makesuretoendyourbreakfastwiththe‘Ayurvedicbreakfastserum’.
Evening:(atleast2-3Hrs.beforedinner)-BothPranayamAsanas
-BoththeYogaAsanas(exceptShavasana)
Dinner:
Consume the ‘Ayurvedic Bedtime Serum’ for Dessert or 15 min. after yourdinner.
BeforeBedtime:
-AlltheMudras(atleast5min.each)
-BhramariPranayam(PranayamAsana#2)
-Shavasana
InBed:
-Practicethe‘Pre-SleepBreathingRoutine’.
Day6
PranayamAsana#1
UdgithPranayam/PranayamofresoundingAum
Method:
SitinSukhasanandformthednyanamudrawithyourhandsandplacethemonyourkneeswithyourpalmsfacingupwards.
Closeyoureyes.
Inhaletoyourfullcapacity;holdthebreathinforacoupleofsecondsandthenexhalethroughthechantof‘Aum’.
Listen to this chant as it fills your surroundings with the sound of cosmicvibrations.
Duration:
Repeatitfor3-4times.
Uses:
-ThisPranayamisveryeffectiveincuringanydisordersofthethroat,lungsandupperchest.
-Itmaintainsaproperbloodcirculationandalsohelpsinpurifyingyourblood.
PranayamAsana#2BhramariPranayam/PranayamoftheHornet
Method:
SitinSukhasan.
Closeyoureyes.
Then close your ears with your thumbs, place your index fingers on yourforehead,andplacetheremainingthreefingersonyoureyesandpresstheridgebetweenyoureyesslightlywithyourmiddlefinger.
Inhaletoyourfullcapacity;holdthebreathinforacoupleofseconds.
Thenkeepingyourmouthclosed,exhaleslowlywhilemakingthe‘Aum’sound(OmChant).
(Thisstepcreatesasoundsimilar tothebuzzingofahornet’swingshencethename.)Duration:
Nospecificduration.Repeatitforatleast4-5times.
YogaAsana#1Paschim-Uttan-Asan/AsanaofWestwardbend
Method:
Sitcomfortablyonthematwithyourlegsstretchedoutfront,facingwest.
Slowlyinhalingraisebothyourhandsup.
Hold your breath in and then bend forward so that your index fingers aretouching the respective thumbsonyour toes. (Refer Image)Hold thispositionforaslongasyoucomfortablycan.
Then,slowlyexhalingreturnbacktotheinitialsittingposition.
(Withregularpractice,yourbodywillbecomeflexibleenoughthatyouwillbeabletotouchyourforeheadtoyourknees.)Duration:
ThisAsanatakes8-10secondstoperformandyoucanrepeatit3times.
YogaAsana#2ArdhHalasan/AsanaoftheHalf-Plough
Method:
Lie on the mat/ground comfortably with your legs laid out straight and yourpalmsshouldrestbesideyourthighs,palmsfacingdown.
Slowlyinhaling,raiseyourrightlegstraightupintheair.(ReferImage)
Holdyour legup for 3-4 seconds and then touch theground to your leftwithyour right leg, so that right thigh is resting on your left thigh, all the whilemaintainingyouruppertorsoandhandsintheoriginalposition.(ReferImage2)Maintainthepositionforafewsecondsandthenslowlyexhaling,returntotheoriginalposition.
(Repeat the procedure in the other direction, so that the left leg touches thegroundandourleftthighisrestingonyourrightthigh.)ThiswillcompleteonesetofthisAsana.
Duration:
Each setof this asana takes10-12 seconds toperformandyoucan repeat it 3
times.
YogaAsana#3Shavasana/AsanaofCorpse
Method:
Liedownon themat.Relaxyourbodyandbringyour feet together, such thattheyaretouchingeachotheradjacently.
Keepyourhandsbyyourbackwithyourpalmsfacingupwards.
Closeyoureyesandbreathecalmlyfor10-12seconds.
Thenimagine/visualizealuminousbeamoflightenteringyourbodythroughthetopofyourheadandrunningalongyourspineandilluminatingit.
Imagine the light entering your neck and nourishing your thyroid, and thenimagineitenteringyourheartandbringingyoumorecalmness.
Then imagine this light, spreading throughyour shoulders to your elbows andthenontoyourpalmsandthenreachingandnourishingeachandeveryfingerofyoursandthenfeelthemgettingrelaxedcompletely.
Then this light overflows from your heart and fills all your chest cavity andabdomen,nourishingeachandeveryorgan in the abdomenand relaxing thoseorgans.
Thenthislight,fromthelowerendofyourspine,spreadsintoyourhipsandthenflows into your legs and reaches every finger of your feet and internallynourishesthemandthenfeeltheentirelowerpartofyourbodyveryrelaxed.
In the final phase, this light entersyour face throughyourneck andnourishes
yourteeth,tongue,lips,nose,earsandeyesandthenyoufeelthosepartsrelaxedcompletely.
Keepbreathingslowlyandgentlyallowyourbreathtorelaxyoumoreandmore.
After about 10-12 minutes in this state, slowly roll to your right side whilekeepingyoureyesclosed.Stayinthisstateforaminute.
Thenwiththesupportofyourrighthand,situpwithyourlegsfoldedwitheyesstillclosed.
Nowbreathedeeply,becomeawareoftheenvironmentaroundyouandslowlyopenyoureyes.
Duration:
ThisAsanatakesaround15minutestoperform.
Mudra#1
Vyaanamudra/MudraofOmnipresentIntegration
Method:
ThisMudraistobeperformedinaseatedposition.
Beseatedcomfortablyinanuprightpostureandconcentrateonyourbreathingtorelax.
JointhetipsoftheThumbandtheIndexfingerandpressslightly.
Touch the tip of the Middle finger to the midline of the Thumb. (Refer theimage)KeeptheRingandLittlefingersextendedupwards.
OncetheMudraisformedonboththehands,placeitinyourlap,palmsfacingupwards.
Duration:
This Mudra should be performed for at least 7 to 10 minutes and can beperformedfor40minutesatastretch.
Mudra#2
Kilakmudra/MudraofBondage
Method:
ThisMudraistobeperformedinaseatedposition.
Beseatedcomfortablyinanuprightpostureandconcentrateonyourbreathingtorelax.
Crossyourwristswiththebackofyourpalmsfacingeachother.
Now stretch out both the Little fingers, and then hook them with their tipstouchingandpressingagainsteachother.(Refertheimage)Liftupboththeringfingers,slightly.
JointhetipsoftheThumb,IndexandMiddlefingersonboththehandstogether.
Duration:
This Mudra should be performed for at least 7 to 10 minutes and can be
performedfor40minutesatastretch.
Mudra#3
TritiiyaKurmamudra/MudraofTortoiseIII
Method:
ThisMudraistobeperformedinaseatedposition.
Beseatedcomfortablyinanuprightpostureandconcentrateonyourbreathingtorelax.
Raiseyourpalms to chest height,with the left palm facingupwardswhile therightpalmisfacingdownwards.
CurldowntheMiddle,RingandLittlefingersofthelefthandtoformapartialfist,whilekeepingtheIndexfingerandThumbextended.
Curldown theMiddleand ring fingersof the righthand to formapartial fist,whilekeepingtheIndexfinger,LittlefingerandtheThumbextended.
Now,keeptherightpalmovertheleftpalm.
Then,
TouchthetipoftherightIndexfingertothetipoftheleftthumb.
TouchthetipoftherightLittlefingertothetipoftheleftIndexfinger.
TouchthetipoftherightThumbtothebaseoftheleftThumbnearthewrist.
After forming thisMudra, hold thisMudra in front of your Solar Plexus (justbelowyoursternum)Duration:
This Mudra should be performed for at least 7 to 10 minutes and can beperformedfor40minutesatastretch.
Mudra#4Mushtimudra/MudraofFist
Method:
ThisMudraistobeperformedinaseatedposition.
Beseatedcomfortablyinanuprightpostureandconcentrateonyourbreathingtorelax.
TouchthetipofyourthumbtothebaseoftheRingfingerandpressslightly.
ClosealltheotherfingersovertheThumbtoformafist.
(Refertheimage)
FormthisMudraoneachhandandrestthefistsagainstthelowerbelly.
Duration:
This Mudra should be performed for at least 7 to 10 minutes and can beperformedfor40minutesatastretch.
Mudra#5
Bhairavmudra/MudraoftheOne‘whoisn’tterrifiedbyDeath’
Method:
ThisMudraistobeperformedinaseatedposition.
Beseatedcomfortablyinanuprightpostureandconcentrateonyourbreathingtorelax.
Placeyourrighthandontopofyourlefthand,bothpalmsup.
Keepthefingerstogether,lightlypressingagainsteachother.
PlacethisMudrainyourlap.
Duration:
This Mudra should be performed for at least 7 to 10 minutes and can beperformedfor40minutesatastretch.
Mudra#6
Shukrimudra/MudraofPurity
Method:
ThisMudracanbeperformedwhilebeingseated,inastandingpositionorlyinginbed.
Concentrateonyourbreathingtorelaxandfeelcomfortable.
JointhetipsofallyourfingerstogethertomakethisMudra.(Refertheimage)Yourpalmsshouldbefacingupwards.
ForbestresultsperformthisMudralyingdown.
Duration:
This Mudra should be performed for at least 7 to 10 minutes and can beperformedfor40minutesatastretch.
AyurvedicBreakfastSerumOjasPeya(II)
Ingredients:
1½cupofMilk
4-5Almonds,soakedovernightandfinelychopped
5-6Dates,deseededandfinelychopped
½cupofgratedCoconutorCoconutflakes
½tspnofCardamompowder
¼tspnofNutmegpowder
2tbspnofGhee(ClarifiedButter)
2tbspsofHoney
Instructions:
Add all the ingredients (exceptHoney) to themilk and stir thoroughly till thespicepowdersaremixedwell.
Putthismixtureinablendertogetthickconsistencyforthemixture.
Afterblendingbringthismixturetoaboilandthenletitsimmerfor2-3minutes.
Turnofftheheat.
AddHoneytothemixture(makesuretheheatisturnedoff).
Consumewhileitishot.
AyurvedicBedtimeSerumPoppySeedTea
Ingredients:
1tspnPoppyseeds.
1cupMilk
1tbspnHoney
ApinchofCardamompowder
ApinchofNutmegpowder
Instructions:
Makethepoppyseedsintoapowderusinggrinder.
Bring1cupofmilktoaboil.
Addthepoppyseedpowderandletitsimmerfor1-2minutes.
Turnofftheheat.
Addcardamompowder,nutmegpowderandHoneytothemilk
Mixthoroughlyanddrinkwhilehot.
Consumeitbeforegoingtobed.
Pre-SleepBreathingRoutine
Lieinyourbed,facingupwardswithyoureyesclosed.
Both your hands should be by your side, adjacent to your thighs and palmsfacingupwards.
Inhaledeeplybutslowlyandthenexhaleoutthesameway.Concentrateonyourbreathingforacoupleofminutes.
Then,turntoyourleft(i.e. lieonyourleftside)andplaceyourpalmsonyourthighs.
Inhalein3steps,i.e,take3breaths,onefollowedbytheothertofillyourlungs.(donotexhale.)Holdthebreathin,aslongasyoucan.Thenexhaleoutslowly.
Repeatinhale-exhalepatternfor7-10times.
SchedulefortheDay
Morning:
-BothPranayamAsanas
-AlltheYogaAsanas(exceptShavasana)
-AlltheMudras(atleast7min.each)
-EndwithShavasana
Waitfor35-40minstoeatyourbreakfast,makesuretoendyourbreakfastwiththe‘Ayurvedicbreakfastserum’.
Evening:(atleast2-3Hrs.beforedinner)-BothPranayamAsanas
-BoththeYogaAsanas(exceptShavasana)
Dinner:
Consume the ‘Ayurvedic Bedtime Serum’ for Dessert or 15 min. after yourdinner.
BeforeBedtime:
-AlltheMudras(atleast5min.each)
-BhramariPranayam(PranayamAsana#2)
-Shavasana
InBed:
-Practicethe‘Pre-SleepBreathingRoutine’.
Day7
PranayamAsana#1
UdgithPranayam/PranayamofresoundingAum
Method:
SitinSukhasanandformthednyanamudrawithyourhandsandplacethemonyourkneeswithyourpalmsfacingupwards.
Closeyoureyes.
Inhaletoyourfullcapacity;holdthebreathinforacoupleofsecondsandthenexhalethroughthechantof‘Aum’.
Listen to this chant as it fills your surroundings with the sound of cosmicvibrations.
Duration:
Repeatitfor3-4times.
Uses:
-ThisPranayamisveryeffectiveincuringanydisordersofthethroat,lungsandupperchest.
-Itmaintainsaproperbloodcirculationandalsohelpsinpurifyingyourblood.
PranayamAsana#2BhramariPranayam/PranayamoftheHornet
Method:
SitinSukhasan.
Closeyoureyes.
Then close your ears with your thumbs, place your index fingers on yourforehead,andplacetheremainingthreefingersonyoureyesandpresstheridgebetweenyoureyesslightlywithyourmiddlefinger.
Inhaletoyourfullcapacity;holdthebreathinforacoupleofseconds.
Thenkeepingyourmouthclosed,exhaleslowlywhilemakingthe‘Aum’sound(OmChant).
(Thisstepcreatesasoundsimilar tothebuzzingofahornet’swingshencethename.)Duration:
Nospecificduration.Repeatitforatleast4-5times.
YogaAsana#1Sarvangasan/AsanaoftheShoulderStand
Method:
Lie on themat/ground comfortablywith both your hands resting at your side,palmsfacingdown.
Step1:
Takeadeepbreathandthenliftbothyourlegsup.
Yourhipsshouldnottouchtheground,whileyourwaistisstillontheground.
Step2:
Now,liftyourwaistoffthegroundusingyourhandsandbyexertingpressureonthegroundthroughyourelbows.(ReferImage)Yourentireweightshouldbeonyourshoulders.
Remain in this position for as long as you comfortably can and then slowlyexhalingreturntotheinitialposition.
Duration:
ThisAsanawilltake12-15secondstoperform,repeatitatleast2times.
YogaAsana#2MakarAsan/AsanaofCrocodile
Method:
ThisAsanaistobedonelyingdown.
Lieonyourstomachwithyourchinplacedontheground/mat.
Yourfeetshouldbeclosetogetherandthenailsofyourtoesshouldbetouchingtheground.
Nowrestyourelbowson thegroundandpushyour torsoupand then letyourfacerestinyourpalms.(Referimage)[Makarasanisarelaxationexercisewhichtakesawayallthefatigueandhelpsincalmingdownyourmindandbody]
Duration:
Acoupleofminutesshouldsuffice.(YoucanalsoremaininthisAsanatillyoufeelproperlyrelaxedandrested.)
YogaAsana#3Shavasana/AsanaofCorpse
Method:
Liedownon themat.Relaxyourbodyandbringyour feet together, such thattheyaretouchingeachotheradjacently.
Keepyourhandsbyyourbackwithyourpalmsfacingupwards.
Closeyoureyesandbreathecalmlyfor10-12seconds.
Thenimagine/visualizealuminousbeamoflightenteringyourbodythroughthetopofyourheadandrunningalongyourspineandilluminatingit.
Imagine the light entering your neck and nourishing your thyroid, and thenimagineitenteringyourheartandbringingyoumorecalmness.
Then imagine this light, spreading throughyour shoulders to your elbows andthenontoyourpalmsandthenreachingandnourishingeachandeveryfingerofyoursandthenfeelthemgettingrelaxedcompletely.
Then this light overflows from your heart and fills all your chest cavity andabdomen,nourishingeachandeveryorgan in the abdomenand relaxing thoseorgans.
Thenthislight,fromthelowerendofyourspine,spreadsintoyourhipsandthenflows into your legs and reaches every finger of your feet and internallynourishesthemandthenfeeltheentirelowerpartofyourbodyveryrelaxed.
In the final phase, this light entersyour face throughyourneck andnourishes
yourteeth,tongue,lips,nose,earsandeyesandthenyoufeelthosepartsrelaxedcompletely.
Keepbreathingslowlyandgentlyallowyourbreathtorelaxyoumoreandmore.
After about 10-12 minutes in this state, slowly roll to your right side whilekeepingyoureyesclosed.Stayinthisstateforaminute.
Thenwiththesupportofyourrighthand,situpwithyourlegsfoldedwitheyesstillclosed.
Nowbreathedeeply,becomeawareoftheenvironmentaroundyouandslowlyopenyoureyes.
Duration:
ThisAsanatakesaround15minutestoperform.
Mudra#1
Mushtimudra/MudraofFist
Method:
ThisMudraistobeperformedinaseatedposition.
Beseatedcomfortablyinanuprightpostureandconcentrateonyourbreathingtorelax.
TouchthetipofyourthumbtothebaseoftheRingfingerandpressslightly.
ClosealltheotherfingersovertheThumbtoformafist.
(Refertheimage)
FormthisMudraoneachhandandrestthefistsagainstthelowerbelly.
Duration:
This Mudra should be performed for at least 7 to 10 minutes and can beperformedfor40minutesatastretch.
Mudra#2
Kilakmudra/MudraofBondage
Method:
ThisMudraistobeperformedinaseatedposition.
Beseatedcomfortablyinanuprightpostureandconcentrateonyourbreathingtorelax.
Crossyourwristswiththebackofyourpalmsfacingeachother.
Now stretch out both the Little fingers, and then hook them with their tipstouchingandpressingagainsteachother.(Refertheimage)Liftupboththeringfingers,slightly.
JointhetipsoftheThumb,IndexandMiddlefingersonboththehandstogether.
Duration:
This Mudra should be performed for at least 7 to 10 minutes and can be
performedfor40minutesatastretch.
Mudra#3
TritiiyaKurmamudra/MudraofTortoiseIII
Method:
ThisMudraistobeperformedinaseatedposition.
Beseatedcomfortablyinanuprightpostureandconcentrateonyourbreathingtorelax.
Raiseyourpalms to chest height,with the left palm facingupwardswhile therightpalmisfacingdownwards.
CurldowntheMiddle,RingandLittlefingersofthelefthandtoformapartialfist,whilekeepingtheIndexfingerandThumbextended.
Curldown theMiddleand ring fingersof the righthand to formapartial fist,whilekeepingtheIndexfinger,LittlefingerandtheThumbextended.
Now,keeptherightpalmovertheleftpalm.
Then,
TouchthetipoftherightIndexfingertothetipoftheleftthumb.
TouchthetipoftherightLittlefingertothetipoftheleftIndexfinger.
TouchthetipoftherightThumbtothebaseoftheleftThumbnearthewrist.
After forming thisMudra, hold thisMudra in front of your Solar Plexus (justbelowyoursternum)Duration:
This Mudra should be performed for at least 7 to 10 minutes and can beperformedfor40minutesatastretch.
Mudra#4
Vyaanamudra/MudraofOmnipresentIntegration
Method:
ThisMudraistobeperformedinaseatedposition.
Beseatedcomfortablyinanuprightpostureandconcentrateonyourbreathingtorelax.
JointhetipsoftheThumbandtheIndexfingerandpressslightly.
Touch the tip of the Middle finger to the midline of the Thumb. (Refer theimage)KeeptheRingandLittlefingersextendedupwards.
OncetheMudraisformedonboththehands,placeitinyourlap,palmsfacingupwards.
Duration:
This Mudra should be performed for at least 7 to 10 minutes and can beperformedfor40minutesatastretch.
Mudra#5
Shanmukhamudra/MudraofSixFaces
Method:
ThisMudraistobeperformedinaseatedposition.
Beseatedcomfortablyinanuprightpostureandconcentrateonyourbreathingtorelax.
Holdyourpalmsinfrontofyourchestfacingeachother.
Nowextendallthefingersonboththehandsoutwards.
Then,touchtipsofallfingersofonehandtothetipsoftherespectivefingersoftheotherhand,excepttheringfingers.
KeepboththeRingfingersextendedoutwards.
(Refertheimage)
OncetheMudraisformedlowertheMudraholditinfrontofyourabdomen.
Duration:
This Mudra should be performed for at least 7 to 10 minutes and can beperformedfor40minutesatastretch.
Mudra#6
Trishulamudra/MudraofTrident
Method:
ThisMudraistobeperformedinaseatedposition.
Beseatedcomfortablyinanuprightpostureandconcentrateonyourbreathingtorelax.
Raiseyourpalmstochestheightwithyourpalmsfacingawayfromyou.
PlacethepadoftheThumbonthenailoftheLittlefingerandpressslightly.
Keeptheotherthreefingersextendedupwardsandoutstretched,asshownintheimage.
Duration:
This Mudra should be performed for at least 7 to 10 minutes and can beperformedfor15minutesatastretch.
Mudra#7
Shukrimudra/MudraofPurity
Method:
ThisMudracanbeperformedwhilebeingseated,inastandingpositionorlyinginbed.
Concentrateonyourbreathingtorelaxandfeelcomfortable.
JointhetipsofallyourfingerstogethertomakethisMudra.(Refertheimage)Yourpalmsshouldbefacingupwards.
ForbestresultsperformthisMudralyingdown.
Duration:
This Mudra should be performed for at least 7 to 10 minutes and can beperformedfor40minutesatastretch.
AyurvedicBreakfastSerumOjasPeya(I)
Ingredients:
1½cupofMilk
7-8 Almonds, soaked in water for 8/9 hours and finely chopped. (instead ofsoakedalmondsyoucanalsouseblanchedalmonds incaseyouforget tosoakthem.)5-6Dates,deseededandfinelychopped
½tspnofCinnamonpowder
½tspnofCardamompowder
¼tspnofTurmericpowder
¼tspnofNutmegpowder
1½tbspnofGhee(ClarifiedButter)
2-3BlackPeppercorns(crushed)
Instructions:
Addalltheingredientstothemilkandstirthoroughlytillthespicepowdersaremixedwell.
Putthismixtureinablendertogetthickconsistencyforthemixture.
Afterblendingbringthismixturetoaboilandthenletitsimmerfor2-3minutes.
Turnofftheheat.
AddHoneyifyouneedittobemoresweet.
Consumewhileitishot.
AyurvedicBedtimeSerumNutmegTea
Ingredients:
¼tspnNutmegPowder
2tspnHoney
Instructions:
Add 1-2 drops ofwater to theNutmeg powder followed by honey andmix itthoroughlyintoapasteandsetaside.
Bring1cupofWatertoaboil.
Turnofftheheatandaddthenutmegpastetothewaterandstirwell.
Consumewhilehot.
Pre-SleepBreathingRoutine
Lieinyourbed,facingupwardswithyoureyesclosed.
Both your hands should be by your side, adjacent to your thighs and palmsfacingupwards.
Inhaledeeplybutslowlyandthenexhaleoutthesameway.Concentrateonyourbreathingforacoupleofminutes.
Then,turntoyourleft(i.e. lieonyourleftside)andplaceyourpalmsonyourthighs.
Inhalein3steps,i.e,take3breaths,onefollowedbytheothertofillyourlungs.(donotexhale.)Holdthebreathin,aslongasyoucan.Thenexhaleoutslowly.
Repeatinhale-exhalepatternfor7-10times.
SchedulefortheDay
Morning:
-BothPranayamAsanas
-AlltheYogaAsanas(exceptShavasana)
-AlltheMudras(atleast7min.each)
-EndwithShavasana
Waitfor35-40minstoeatyourbreakfast,makesuretoendyourbreakfastwiththe‘Ayurvedicbreakfastserum’.
Evening:(atleast2-3Hrs.beforedinner)-BothPranayamAsanas
-BoththeYogaAsanas(exceptShavasana)
Dinner:
Consume the ‘Ayurvedic Bedtime Serum’ for Dessert or 15 min. after yourdinner.
BeforeBedtime:
-AlltheMudras(atleast5min.each)
-BhramariPranayam(PranayamAsana#2)
-Shavasana
InBed:
-Practicethe‘Pre-SleepBreathingRoutine’.
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DisclaimerandFTCNotice
The7DaySleepSystem:UltimateVedicGuidetousingMudras,Yoga&AyurvedaforCuringInsomnia,otherSleepingDisordersandHelpingYouSleepLikeaBabyCopyright©2016,Advait.Allrightsreserved.All rights reserved. This book should not be reproduced in any formwithoutpermission inwriting from the author.Reviewersmayquote brief passages inreviews.Nopartofthispublicationmaybereproducedortransmittedinanyformorbyanymeans,mechanicalorelectronic,includingphotocopyingorrecording,orbyany information storage and retrieval system, or transmitted by email withoutpermissioninwritingfromthepublisher.While all attempts have beenmade to verify the information provided in thispublication,neither theauthornor thepublisherassumesany responsibility forerrors,omissions,orcontraryinterpretationsofthesubjectmatterherein.
Theauthorofthisbookdoesnotdispensemedicaladviceorprescribetheuseofany technique as a form of treatment for physical, emotional, or medicalproblemswithouttheadviceofaphysician,eitherdirectlyorindirectly.
Theintentoftheauthorisonlytoofferinformationofageneralnaturetohelpyouinyourquestforemotional,spiritualandphysicalwellbeing.Intheeventyou use any of the information in this book for yourself, which is yourconstitutional right, the author and the publisher assume no responsibility foryouractions.
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