times. Pause and rest for few breaths, then continue to the other side

Twists

Basic sitting twist After bending spine both forwards and backwards, it is ready for torsion. It's essential for healthy spine and free vertebrae. If done properly, twisting will massage both liver and kidneys.

Contraindications: hernia

1. Sit with legs together and stretched in front of you. Keep the legs alive during this exercise.

2. Draw right foot towards trunk and let the ankle pass the knee. Stretch right leg from hip forwards and keep a light pressure towards floor.

3. Embrace right leg with left arm and draw knee close to armpit. Stay perpendicular to the floor at all times. Put right hand where spine would be if you were on the floor.

Inhale, look to your right, turn the whole trunk and extend the spine upwards.

4. Exhaling and keeping the knee close to armpit, look over your right shoulder. Don't engage just the neck, torsion should be felt throughout the whole spine.

Repeat to the other side.

Deep Relaxation

Shavasana - Corpse It is the crown of your practice. All the positions are becoming integrated in your system and subtle effects can be experienced. Body is completely motionless and the mind follows. If it doesn't happen naturally, don't force it. Just acknowledge the thoughts and let them pass without opposition. Once you become aware of them, they dissolve.

1. Lie on your back. Push from hips towards heels and relax.

2. Check lower back. If it's arching too far from the floor, try rotating sitting bones towards heels. If you can't do it, draw feet towards trunk. This movement will bring down lower back and let you relax deeper.

3. Bring shoulders towards waist, imitating the standing position.

4. Release the chin from neck letting the air pass free.

5. Slightly rotate legs and arms left and right few times.

6. Rotate head with neck, then let it stop in the center.

7. Relax the whole body. Feel everything from toes to head. Do it several times. Make last adjustments to the pose.

8. Be completely motionless for some time. Stay in the body.

9. After few minutes, roll to left side and raise to a sitting position.

Breathing Exercise

Sit in a relaxed manner. Doesn't matter if you're on the floor or chair as long as spine feels free and abdomen soft and expanded. Close your eyes.

1. Start by observing the breath. Do not change breathing pattern at this time, just pay attention. Notice which parts of respiratory system are more active. Feel how much lung volume is actually used. Hear the sound of breathing. Notice spine extension with each breath.

2. Proceed by gradually deepening the breath. Do so until you reach your comfortable maximum. Do not introduce force.

3. Continue drawing deep breaths for few minutes and try to slow down. Be aware of each breath coming in and going out. If you feel a bit dizzy, maybe you.re starting to hyperventilate. As you.re inhaling more, breathing should be a bit slower.

4. Relax the breath and return to observing. Notice the difference.

Meditation Posture

Posture, Legs What the legs are doing is the least important and causes the most pain and fear for many people. Seated meditation can be done in a chair or on the floor - either cross legged or kneeling. There is no mystical value of one position over another, although some positions provide greater stability and long-term ease. What really matters is that the thighs slope down from the pelvis to the knees enough to tilt the pelvis forward. This provides support for the low back.

Full Lotus Posture

Benefits: Provides the classical sitting position for meditation during longer periods of time without bodily movement

Promotes very great elasticity of the ankles, knees, and legs because of the position which is required.

Note: The full lotus position is an advanced yoga position that requires considerable amount of practice to master. If you cannot do half lotus position, you will not be able to do full lotus position.

The Full Lotus

The classic position is full lotus, which requires significant hip and leg flexibility. In full lotus, the legs are crossed, and each ankle is lifted up and placed over the top of the opposite thigh. In half lotus, only one leg is up. Either lotus posture is

recommended only when they are easy to maintain; the purpose of the posture is to be comfortable and balanced, so forcing oneself into an awkward position is not helpful.

Half Lotus Posture

Benefits: Relaxes the entire nervous system, Lessens the tension and stiffness in the ankles, knees and thighs and Provides a comfortable sitting position for resting the mind for meditation. Half Lotus sitting position had been used for meditation from time immemorial.

How To Do It?

In a sitting position, stretch your legs straight out before you.

Bend your left leg at the knee and bring it toward you so that you can take hold of your left foot with both hands.

Place your left foot so that the sole rests against the inside of the right thigh. The heel of your left foot should be drawn in as far as possible.

Bend your right leg at the knee so that you can take hold of your right foot with both hands.

Place your right foot in the fold of your left leg. Drop the right knee as far as possible toward the floor. Rest your hands on your knees. Sit in this position as long as needed.

When your legs grow tired, stretch them straight out before you and gently massage your knees. Then repeat the position by reversing the legs so that the right leg is drawn in first and the left leg is on top.

Concentration

Sit like that for some time and you.ll enter dharana or concentration. It's not exercise in breathing any more, but in concentration. Whatever thoughts might come, let them go and return to breath. Stay like that for a few minutes. If you have trouble

concentrating on breath, try listening to the sound of it, observe the entry and exit of air, feel movements of the skin. Use anything connected to breathing to allow

thoughts constant flow towards it.

Congratulations, you've just finished your first yoga class!

You will find more techniques under Chakra Exercises

This is the link for the yoga program I use

Yoga Conditioning for Life with Rodney Yee is an exploration of the body and mind through yoga. Simple, easy-to-follow instruction and

modification provide beginners to more advanced practitioners a

mentally, physically and emotionally challenging daily workout. Practiced along the shores of Maui, the workout includes a wide variety of postures including Sun Salutation and standing poses and ends with relaxation and seated meditation. VHS. 75 minutes running time. Props Recommended:

Yoga Mat, 2 Bricks, Blanket, Strap.

Recommended Reading

Laya Yoga: The Definitive Guide to the Chakras and Evoking Kundalini Author : Shyam Sundar Goswami

The most comprehensive guide to chakra meditation & the ancient spiritual science of layayoga ever created.

Laya Yoga is such a form of yoga in which Unity: the Highest Unification, also known as samadhi, is attained in the process of laya, additionally referred to as fana by Sufis, or nirvana by Buddhists. One can say that laya means a deep concentration (attentiveness, focusing), which brings about a gradual dissolution and absorption of the structures of material ego in an utterly pure power of the Highest Consciousness. Laya is a process of gradual absorption of basic energies that generate our material form so that Consciousness (Chittam) becomes released (liberated, redeemed) from all phenomena that are not spiritual, or where the divine enlightening power of Pure Spirit is concealed inside. One can say that consciousness that is absorbed in concentration on God and submerged in God, becomes progressively so preoccupied with it that everything that does not represent spirituality discards it and

becomes annihilated. What remains is the imperishable existence of the Eternal Spirit, the real substance and essence (Sain) of a human being (Nara).

Five Tibetans

In the beginning of the original book, upon which the Five Tibetans is based, The Ancient Secrets of the Fountain of Youth (originally written over seventy years ago, by Peter Kelder and also entitled The Eye of Revelation), we can read a series of testimonials where people report: more energy, increase in strength and endurance, gray hair turning back to its original color, vision improvement, arthritis relief, better memory, younger look, weight loss, and more extraordinary rejuvenation. People claim to "look ten years younger, and to have

"never felt better."

The Five Tibetans: A Description

As described in the text, the Five Tibetans, also known as the Five Rites of

Rejuvenation, were brought to the West early in this century, by a retired British army officer, who learned them in a Tibetan lamasery.

The Five Tibetans are a yogic system of highly energizing postures and exercises that originated in the Himalayas. Liberating and enhancing the innate energetic power of the human body and mind, these five exercises take a minimum of daily time and effort but offer remarkable results in the way of increased physical strength and suppleness as well as mental acuity. In addition, these exercises can be a vehicle for enlivening the senses and generating and harnessing energy for the purpose of self- transformation.

Regular practice of these postures relieves muscular tension and nervous stress, improves respiration and digestion, benefits the cardiovascular system, leads to deep relaxation and well-being, and tunes and energizes the chakras.

Here's One That I Use

PDF File Free Download : Five Tibetans