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YOGAMINDHEARTFITNESS3 DIFFERENT INTENSITY LEVELSto suit people of all age groupsHEART STRONG, LIVE LONG!

IntroductionYoga is the best exercise for people with heart problems and for those who want to stay t and healthyfor life. Regular practice of Yoga maintains the physical body in an optimum condition and cultivatesawareness, relaxation, concentration and inner peace. It helps to lower the blood pressure, increaseslung capacity, improves circulation, boosts immunity, builds the muscles, decreases in ammation andreduces stress, amongst many other bene ts.The word Yoga is derived from the Sanskrit root ‘yuj’ which means ‘to join’ or ‘to unite’. Yoga is a union ofthe mind, body and soul. The science of Yoga had its origin thousands of years ago and is also known asAstanga Yoga. Astanga means 8 limbs or steps and these are:1. Yama (social discipline)2. Niyam (individual discipline)3. Asana (physical postures)4. Pranayama (control of breath)5. Pratyahara (bringing all our senses under control)6. Dharna (focusing and concentrating on the desired objective)7. Dhyana (deep meditation)8. Samadhi (renunciation of worldly desires)Yoga at Dr. Morepen NOW is designed to bring about increased physical, mental and emotionalwellbeing wherein, tness becomes simple, ef cient and life changing. Our customized programs have3 levels to suit people of all age groups.Intensity 1 Program is for beginners, those advised against high intensity workouts due to a medicalreason and for cardiac rehab patients.Intensity 2 Program consists of reasonably dif cult asanas and is recommended for those who canperform intensity 1 asanas without any discomfort and for those with symptoms of heart and lifestylediseases. These asanas require a greater degree of steadiness, concentration and coordination ofbreath.Intensity 3 Program is for those who have extensive control over their muscles and have alreadymastered intensity 2 asanas. It is preferable to practise them under the guidance of a competentinstructor.1

GuidelinesHOW TO USE THIS BOOK:‘Yoga for Mind & Heart Fitness’ is a step by step guide of Yoga asanas for relaxation, stressmanagement and overall health & wellbeing of the heart.There are 3 intensity levels, which are speci cally designed keeping in mind the body composition,medical conditions and the age.This guide has asanas decoded into intensities & positions like standing, sitting and lying, along withbreathing asanas.Under the guidance of a Yoga Expert, follow the step wise instructions, understand the bene ts and beaware of the precautions, before following them at home.GENERAL GUIDELINES FOR YOGA:A mattress, yoga mat or folded blanket should be used for practice.Light and comfortable cotton clothes should be preferred for easy movement of the body.In case of chronic disease, pain, cardiac problems, pregnancy or menstruation, a yoga expert shouldbe consulted prior to performing the asanas.Cleanliness of the area, body and mind is a prerequisite, along with a calm and quite atmosphere.Yoga should be done on an empty or light stomach and the bladder should be empty before starting.Practice slowly and breathing should be always through the nostrils, unless instructed otherwise.Practice according to your own body’s capacity. Don’t over exert and be aware of the precautionsfor each asana.It takes 2-3 weeks to get good results, so persistence and regular practice is very essential.Yoga session should end with meditation or deep silence.Food should be consumed after 20-30 minutes of practice.Avoid in a state of exhaustion, hurry or illness.WARNING:Asanas in this book may not be suitable for all. You should do only those asanas which are prescribedby doctors or a Yoga Expert. Any attempt at the asanas which are not recommended for you, mayaggravate your ailing condition.All the asanas in this book contain the methodology, bene ts and precautions. However, it is stronglyadvised to rst understand the proper technique, under the guidance and supervision of a YogaExpert and then practice independently at home.The asanas in this book are arranged according to a certain sequence. Consult with a Yoga Expert tofollow the sequence best suitable for you.2

IndexS.NO.FLEXIBILITY EXERCISESENGLISH 119Knees-11110Hands in and out breathing-11211Eyes-112ENGLISH NAMEINTENSITYLEVELPGNO.S.NO.YOGA ASANAS12STANDING ASANASBandh Hasta UttanasanaLocked Hand Raising Pose11413PrarthanasanaPrayer Pose11514VeerasanaHero’s Pose1151615KatichakrasanaStanding Spinal Twist Pose116TadasanaPalm Tree Pose11617Urdhwa HastottanasanaUpward Hands Stretching Pose11718VrikshasanaTree Pose11719TrikonasanaTriangle Pose21820Utkatasana VariationChair Pose21821UtkatasanaLightning Bolt Pose21922HRD - GatiEngine Daud21923Surya NamaskarSun Salutation22024Pindali Shakti VikasakCalf Strengthening Exercise22125Ardh ChandrasanaHalf Moon Pose32126GarudasanaEagle Pose32127Trikonasana VariationExtended Side Angle Pose32228PadhastasanaHand Under Foot Pose32229NatarajasanaLord Shiva Pose32330Veer BhadrasanaWarrior Pose32331Sarvanga PustiOrgan Strengthening Exercise32532Tiryaka Kati ChakrasanaSwaying Waist Rotating Pose3263

S.NO.YOGA ASANASENGLISH NAMEINTENSITYLEVELPGNO.33SITTING ASANASSukhasanaEasy Pose12634Rajju KarshanasanaPulling the Rope12635VajrasanaKneeling Yoga Pose12736DandasanaStaff Pose12737MarjariasanaCat Stretch Pose12838ShashankasanaHare Pose12839VakrasanaTwisted Pose12940BhadhrasanaButter y Pose12941ParvatasanaMountain Pose13042MandukasanaFrog Pose23043Meru VakrasanaSpinal Twist23144GomukhasanaCow Face Pose2313245JanusirasanaHead to Knee Pose246VyaghrasanaTiger Pose23247Chakki ChalanasanaChurning the Mill23348PadadhirasanaBreath Balancing Pose23349Ardh PadmasanaHalf Lotus Pose23350UshtrasanaCamel Pose33451SimhasanaLion Pose33452Jhulana LurhakanasanaRocking and Rolling Pose33553Akarna DhanurasanaShooting Bow Pose33554Ardha MatsyendrasanaHalf Spinal Twist Pose3363655Supta VajrasanaSleeping Thunder Bolt Pose356YogmudraPsychic Union Pose337LYING (FRONT) ASANAS57Ardh PawanmuktasanaHalf Gas Release Pose13758UttanpadasanaRaised Legs Pose13759Ardh HalasanaHalf Plough Pose13860Pad ChakrasanaLeg Rotation13861Pad SanchalanasanaCycling13862YastikasanaStick Yoga Pose13963ShavasanaCorpse Pose13964Supta UdarakarshanasanaSleeping Abdominal Stretch Pose23965Meru AkarshanasanaSpinal Bending Pose24066Saral MatsyasanaSimple Fish Pose24067Pawan MuktasanaGas Release Pose24068Setu AsanaBridge Pose24169Hasta Pad AngushthasanaFinger to Toe Stretch3414

S.NO.YOGA ASANASENGLISH NAMEINTENSITYLEVELPGNO.70Vipareeta Karni AsanaInverted Pose34271SarvagasanaShoulder Stand Pose34272HalasanaPlough Pose34373ChakrasanaWheel Pose34374NaukasanaBoat Pose34475Sava Udarakarashan AsanaUniversal Spinal Twist34476KandharasanaShoulder Pose34577LYING (BACK) ASANASMakarasanaCrocodile Pose14578SarpasanaSnake Pose24579AdhomukhsavasanaDownward Facing Dog Pose24680BhujangasanaCobra Pose24681Ardh SalbhasanaHalf Locust Pose24782SalbhasanaLocust Pose34783DhanurasanaBow Pose34884BREATHINGAnulom Vilom PranayamaAlternate Nostril Breathing14885Jnana MudraGesture of Knowledge14886Sheetali PranayamaCooling Breath14987Bhramari PranayamaBee Breath14988Breath Awareness-14989Hridaya MudraHeart Gesture15090Meditation-15091OmkarOm Chanting15092KapalbhatiFrontal Brain Cleansing Breath25193Shambhavi MudraEyebrow Centre Gazing25194Visualisation-25195Bhastrika PranayamaThe Bellows Breath25296Ujjayi PranayamaOcean Breath25297Anjali MudraAnjali Gesture25298BREATHING EXERCISES BEFORE OR AFTER SLEEP5399STRESS BUSTER EXERCISES FOR RELAXATION54100OFFICE YOGA56101YOGA FOR KIDS595

FLEXIBILITY EXERCISESAs you age, the muscles naturally lose strength which leads tostiffness and pain in the joints. With adequate flexibility exercisesevery day, the daily activities become easier to perform. Itsignificantly reduces the chance of experiencing occasionalback pain, reduces stress in exercising muscles, releases tension,assists posture correction and reduces the risk of injury. Flexibilityexercises also improve circulation and the overall body health,thereby increasing vitality and your energy. So flexibility of theeyes, neck, shoulders, elbows, wrists, fingers, hands, spine, anklesand knees will make you feel lively, agile and healthy.FLEXIBILITY - NECK Part - 1INTENSITY 1Breathing remains normal.Keep your feet together and stand erect.Relax your neck, turn your head towards the right shoulder andthen, the left shoulder, like in step 1 & 2.Repeat this process 10 times or as per your comfort level. Relax.121212FLEXIBILITY - NECK Part - 2INTENSITY 1Now move your head backwards and then forward.When it goes back, it should touch the back of your neck.When it is forward, your chin should touch the front of your neck.Repeat this process 10 times or as per your comfort level. Relax.FLEXIBILITY - NECK Part - 3INTENSITY 1Keep your chin in and rotate the head from right to left and then,left to right alternately.Your ear should touch your shoulder and take particular care toavoid raising the shoulder.Repeat this process 3 - 4 times or as per your comfort level. Relax.BENEFITSNeck becomes exible. Blood circulation improves.PRECAUTIONSAvoid if cervical spondylitis, any injury or pain in the neck.6

FLEXIBILITY - ELBOW Part - 1INTENSITY 1Breathing remains normal.In step 1, keep your feet together, stand straight and clenchyour sts with your thumbs tucked in.In step 2, raise your clenched sts forward to the level of theshoulders with a jerk, hold the upper arm stiff and then bring itstraight down (like step 1).Repeat 10 times or as per your comfort level. Relax.1212FLEXIBILITY - ELBOW Part - 2INTENSITY 1Breathing remains normal.In step 1, keep your feet together, your body straight, your palmsopen and turned in front, with the ngers close together.In step 2, bring the palms to the level of the shoulders and thenstraight down, like step 1.Repeat this process 10 times or as per your comfort level. Relax.FLEXIBILITY - ELBOW Part - 3INTENSITY 1Breathing remains normal.Stand erect and focus at a xed point infront.In step 1, fold your elbow to the shoulder andstraighten your left hand, with palm facing up.In step 2, repeat with the other hand.Repeat 10 times or as per your comfort level. Relax.BENEFITSThe circulation of blood in the arteries is acceleratedbringing strength to the entire length of the forearm,beginning from the elbow. Constant practice giveswomen rounded forearms, while men acquirestrength and symmetry.PRECAUTIONSAvoid if any pain in hand, injury or surgery.172

FLEXIBILITY - WRIST Part - 1INTENSITY 1Breathing remains normal.Stand erect and focus at a xed point infront.With loosely clenched sts, move your sts up anddown with force (see step 1 and 2).Repeat this process 5 - 10 times or as per your comfortlevel.Bring down your hands. Relax.121212FLEXIBILITY - WRIST Part - 2INTENSITY 1Breathing remains normal.Stand erect and focus at a xed point infront.Move your palms up and down with force (see step 1and 2).Repeat this process 5 - 10 times or as per your comfortlevel.Now bring down your hands. Relax.FLEXIBILITY - WRIST Part - 3INTENSITY 1Breathing remains normal.Stand erect and focus at a xed point infront.In step 1, slowly rotate your wrists clockwise.In step 2, rotate the wrists anticlockwise.Repeat 5 - 10 time or as per your comfort level.Bring down your hands. Relax.BENEFITSIt gives strength to the wrist.PRECAUTIONSAvoid if any pain or injury in wrist.8