The Knowledge Within

Respiratory Exercises

Important Acupressure Points (murmas)

Therapeutic Postures

Page 65

Nadi-Shuddhi: calm in-breathing and out-breathing

The subtler the in-breathing and out-breathing, the mightier the force. In this calm in-breathing and outbreathing, the peace has to be visualised. "If properly done, it drives out every lurking disease in the body."

In the following breathing exercise, mid-chest, followed by calm abdominal breathing is done rhythmically. Do not force. Imagine that the life-energy is flowing to all the vital organs in and around the abdominal region. It removes toxic gases and builds strong muscles.

It is recommended that those who are convalescing or weak or are unable to sit, should do this exercise lying on the back Place both hands on the forehead, palms facing outwards. Interlock the fingers but leave the thumbs free. Close the left nostril with the left thumb. Breathe in from the right nostril. Then press the right nostril to breathe out from the left. Do this 12 to 20 times, starting with alternate nostril each time (see first picture on facing page).

You may drink a glass of water before you begin this exercise.

This calm in-breathing and out-breathing may also be practised while doing the other postures shown on the following pages.

Page 66

Page 67

INHALE — EXPAND ABDOMENEXHALE — CONTRACT

Page 68

IMPORTANT ACUPRESSURE POINTS (murmas)

Page 69

FOR UNCONSCIOUSNESS AND VERTIGO

FOR SORE THROAT AND ASTHMA

Page 70

Page 71

FOR LOWER BACK PAIN

FOR CRAMPS AND PAIN IN THE LOWER ABDOMEN

Page 72

THERAPEUTIC POSTURES

Hold each posture for 10-15 seconds in the beginning, repeat three times on each side; gradually increase to 30 seconds upto one minute. Always breathe out and stretch. Continue breathing normally while holding the posture. Rest for 30 seconds between exercises.

Observe all the postures carefully and respect the positions of the neck & arms. Every position is important.

Page 73

Page 74

Lie on your left side. Bend the right knee. Hold the right knee with the left hand (Picture 1). Bend the right arm (Picture 2). Breathe in and breathe out, then stretch the right arm (Picture 3). Palm facing upwards, breathe in and breathe out (Picture 4). Turn the right palm downwards. Breathe out while going back to the first position. Repeat 3 times on each side. Lie on your back and rest for a minute. This exercise helps to slow down the heart-beats and strengthens the heart.

Page 75

Observe every step for a perfect posture. Crouch and take the cat pose. If you cannot sit in this posture, put a pillow between the hips under the knees and back of the thighs.

Page 76

Therapeutic effect: stretches the upper back and shoulders.

Page 77

Take the cat pose; place one knee over the other. Get up and with arms straight, balance on the knees (Posture 3).Sit back and repeat with the other leg. 3 times on each side. Breathe out and stretch.

Page 78

Lie down or sit and stretch both knees, holding your feet with your hands (Picture 1 8c 2). Lie down or stand against a wall, bend your knees and stretch. Repeat 3 times on each side.

Page 79

Lower back ache

Posture 1: Sit on a chair as shown on the photograph; place right hand over left knee and left hand behind; breathe in and breathe out as you stretch to the left side. Keep posture 10-15 seconds; repeat on both sides 3 to 5 times. Do not attempt this exercise if there is severe pain due to spinal injuries, slipped disks, kidney or urinary infection.

Posture 2: Place both hands from the elbows on the ground; then stretch the entire leg, toes inwards stretching fully from the lower back. Hold 15-20 seconds; repeat 3 times for each leg.

Postures 3 & 4 should follow to relax the lower back.

Page 80

Page 81

Excellent exercises for stretching and strengthening the knees and the back of the thighs. Therapeutic effect: relieves pain in case of sciatica. Hold the position for 10-15 seconds for each leg. Repeat 3 times.

Page 82

Half-sit against a wall. Hold for 30 seconds to strengthen the knees (Picture 1). Three-fourth sit: join both hands and hold the position for 30 seconds (Picture 2). Do not attempt in case of knee ailment. Sitting across on a chair, hold your foot and pull the leg backwards (Picture 3). Sit in any comfortable position and relax.

Page 83