| |
| Steps
|
Note |
| |
Before
starting this yogic practise, switch off your cellphones,
remove your glasses & watches (if wearing) |
| Basic |
Positioning
|
| 1 |
Sit relaxed in a comfortable chair/ sofa, which has a comfortable
backrest |
| 2 |
Strech
your neck backwards, bending your head towards your back [at comfortable
postition only] |
| 3 |
Keep
your palms in open position [palms facing roof/sky] |
| 4 |
Legs
apart in comfortably streched position, [no tight folding / crossing
of legs] |
| 5 |
Eyes
closed [eyelids pressing eyes softly & gently ] |
| Next
|
Breathing
|
| 6 |
Concentrate
on your breathing now, Feel the deepness of air getting inside you |
| 7 |
Now
intake slow, wide & deep breaths [dont try to control your breath]
|
| 8 |
Let
breathing be mild, simple & easy ... allow the passing of air
to reach deep down your abdomen |
| Next |
Enchanting
|
| 9 |
Start
Enchanting the word "ammm" for 36 times [prolong the 'mmmmm'
sound]
[this should be pronounced as "am" from amma] |
| 10 |
After
completion of the saying, Come to normal sitting position
then slowly open your eyes.... feel the difference |
