Exercise No 5
Now come back to a standing position.
Stand straight upon your toes; widen your arms like
an eagle.Appears like you are ready to fly. Now bring
your heels back to ground. Look upwards to the sky
and slowly (very slowly) raise your arms upward and
bring them together up above your eyes - Anjali
mudra.Your heart must be breathing fast now.Very
slowly bring your hands downward to the point
when they rest at the centre of your chest, close to
your heart (Anjali Mudra). Observe the
transformation and healing happening within; observe
the prana play its role. (2 minutes)
Exercise No 3.
Sit down on the corner of
the chair or couch, and rest
your arms strongly on the
chair.With the support of
your arms, slowly bring your
body downwards, sliding
down the edge of the seat,
with your arm still on the
edge of the chair for
support.
Now slowly twist your neck
to the left, hold for some
time, bring it back to normal
position, and then gently
twist it to the right. Perform
this exercise 5 times. (1
minute)
Exercise No 4.
Now taking the support of
your arms lift your body
upwards and then bring your
body downwards without
sliding.This is basically the
back pushup. Perform 10
such pushups and then come
back to your position setting
on the edge of the couch.
Relax. (2 minutes)
Anjali Mudra is the
most powerful tool
of Yoga if practiced
in amalgamation
with correct set of
28
Asana (Poses),
Bandh (Locks) and
Mudra. It is like a
catalyst that helps
you find your
centre.
Relax. Come back to normal position. Now clasp
your fingers except the first finger.The first finger of
both hands will touch each other in standing position
while the other four fingers remain clasped in normal
position.This is the Yoni mudra. Perform the mudra
together in front of your chest, close to your heart.
Keep your toes and heels firmly grounded. Exhale.
Take a deep breath inside, hold it, and slide your
hands downwards in front of your Anahat chakra
before exhaling. Inhale again, hold your breath and
perform the yoni mudra now in front of your navel.
Hold your breath. Deep exhalation.The journey of
inhalation and exhalation is continuous in the initial
practices.Take the arm out of the lock and station
them to the normal position as standing man.You
now represent a human with an expanded chest,
active prana and good focus. (2 minutes)
Bring your hands back to the Anjali Mudra close to
your heart. Look downwards with gratitude and
embracement of the flow of life, the gift of God. Hold
this position for as long as you want.And come back
to normal position of standing man. (1 minute)