Yoga chart for Practice Dr. Goutam Patra Scholar and Researcher of Raj Yoga

PRACTICE -CHART IN SLEEPING POSTURE

1.     Silent Deep Breathing (Puraka and Rechaka) lifting both hands

2.     Silent Deep Breathing (Puraka and Rechaka) lifting Left and Right hands

3.     Silent Deep Breathing (Puraka and Rechaka) pulling of heels of both Legs

4.     Silent Deep Breathing (Puraka and Rechaka) pulling of Left and Right Legs

5.     Silent Deep Breathing (Puraka and Rechaka) lifting of  both Legs

6.     Silent Deep Breathing (Puraka and Rechaka) lifting of Left and Right Legs

7.     Expansion of Spine with both hands and feet(Puraka and Rechaka)

8.     Paban Muktasana of both, left and right legs-Supine (Puraka and Rechaka)

9.     Jatharasana of both, left and right legs(Puraka and Rechaka)

10.                         Clock wise and  anti Clock wise movement of Shoulder (Puraka & Rechaka)

11.                         Lifting of Heads –Prone Posture(Puraka and Rechaka)

12.                         Vibration in Left and Right Hemisphere

13.                         Vibration in Frontal Lobe

14.                         Lifting of both, left and right legs Prone Posture -(Puraka and Rechaka)

15.                          Corpse like posture /Shabasana- Prone Posture

16.                         Tiger breating--(Puraka and Rechaka)

17.                          Dog Panting/Breathing -(Puraka and Rechaka)

18.                          Brain Vibration in Namaskara Mudra

                                    Yoga PRACTICE -CHART IN SITTING POSTURE

                                                                                              Dr. Goutam Patra

                                                                                 Scholar and Researcher of Raj Yoga

1.         Abdominal, Chest and Thorax Breathing

2.         Vastrika Pranayam (Silently inhaling and   forcefully exhaling)

3.         Bahya Pranayam (With Uddiyan and Jalandhar Bandha)

4.         Kapal Bhati Pranayam

5.        Ujjwai Pranayam

6.         Chadralom Bilom Pranayam

7.         Suriyalom Bilom Pranayam

8.         Anulom Bilom Pranayam

9.         Sheetali Pranayam

10.                Sheetkari Pranayam

11.                 Murcha Pranayam

12.                Bhramari Pranayam

13.                Om kara Chanting

14.                Vedic Mantra Chanting

15.                Bhajan

                  

                                    Yoga PRACTICE -CHART IN SITTING POSTURE

                                                                                              Dr. Goutam Patra

                                                                                 Scholar and Researcher of Raj Yoga

1.     Up and Down Standing on Toes

2.     Movement of Legs

3.     Throwing of Fingers

4.     Palms of Hands Up and Down Parallel/Straight/ Side

5.     Stretching of Hands  with Closed  Fingers  Parallel/ 60 degree/Straight

6.     Twisting in spine

7.     Whirling of Waist Clock Wise and anti Clock wise