Update on; 6 Micro Yoga Practices for Psycho-Physio-Fitness and Best Performance by Dr. B. ISLAM

Latest Update on:-

The Training of Scientific Techniques

 .of

6 Micro Yoga Practices

for

Psycho-Physio-Fitness and Best Performance

under

Sustained Community Development Project of KVS BS&G (since 1997)

(i.e. “Health Awareness Drive” known as HAD Programme)

Vide the decision of KVS BS&G State Association Meeting

No.	Steps/ Stage	Words of command in Sequence	Salient Points
1.	I	Savdhan (Attention), Vishram (Stand at ease), Savdhan.	Savdhan, Vishram will be lightly no thumping sound, do it with comfort without much force.
	II	Micro Yoga Practice NO. 1 Buddhi – tatha – Dhirti –Shakti-Vikasak	It is Yogic name of the Practice. Name is to be announced to know what thy will do.
	III	Position – Face-up.	Face-up and keep whole body straight and relaxed. Take care that shoulders and Lungs also should be perfectly relaxed.
	IV	Start	Fast and forceful respiration – Do it bout 10 times in the group. Effect of Fast and Forceful respiration i.e. positive and Negative pressure should be visible on tip of the nose and in neck area.
	V	Stop	Fast and forceful respiration should be stopped.
	VI	Normal Position	Bring back the face in starting normal position.
	VII	Vishram	Have a rest during Vishram position for a while and feel inside on the effected part of the body.

No.	Steps	Words of command in Sequence	Salient Points
2.	I	Savdhan, Vishram, Savdhan.	Savdhan, Vishram will be lightly no thumping sound, do it with comfort without much force.
	II	Micro Yoga Practice NO. 2 Samran – Shakti-Vikasak  (It is Yogic name of the Practice).	It is Yogic name of the Practice. Name is to be announced to know what thy will do.
	III	Position –-Look Down	Face Straight and keep whole body straight and relaxed. Take care that shoulders and Lungs also should be perfectly relaxed.
	IV	Start	Fast and forceful respiration – Do it bout 10 times in the group. Effect of Fast and Forceful respiration i.e. positive and Negative pressure should be visible on tip of the nose and in neck area.
	V	Stop.	Fast and forceful respiration should be stoped.
	VI	Normal Position.	Bring back the face in starting normal position.
	VII	Vishram.	Vishram will be lightly no thumping sound. Have a rest during Vishram position for a while and feel inside on the effected part of the body.

              

No.	Steps	Words of command in Sequence	Salient Points
3.	I	Savdhan, Vishram, Savdhan.	Savdhan, Vishram will be lightly no thumping sound, do it with comfort without much force.
	II	Micro Yoga Practice NO.3 Medha – Shakti-Vikasak	It is Yogic name of the Practice. Name is to be announced to know what thy are going to do.
	III	Position – Chin to the Chest.	Except had keep whole body straight and relaxed. Take care that shoulders and Lungs also should be perfectly relaxed.
	IV	Start	Fast and forceful respiration – Do it bout 10 times in the group. Effect of Fast and Forceful respiration i.e. positive and Negative pressure should be visible on tip of the nose and in neck area.
	V	Stop.	Fast and forceful respiration should be stoped.
	VI	Normal Position.	Bring back the face in starting normal position.
	VII	Vishram.	- as above stated -

No.	Steps	Words of command in Sequence	Salient Points
4.	I	Savdhan, Vishram, Savdhan.	Savdhan, Vishram will be lightly no thumping sound, do it with comfort without much force.
	II	Micro Yoga Practice NO. 4 Kapol – Shakti-Vikasak	It is Yogic name of the Practice. Name is to be announced to know what participants are going to do.
	III	Position.	i. Raise hands in front of the face. ii. Close nose by thumbs. iii. Bring fingers tips of the both hands together. iv. Keep the elbows parallel to the ground or a little high.
	IV	Start	On command of Start make a small hole in between lips (for air intake) and began fast Inhalation through mouth. 1st fill chest by suction the air through mouth, then fill mouth also).
	V	Hold	On command of ‘Hold’ close the lips and hold breath in the Chest and Mouth.
	VI	Chin to the Chest	In this command place the chin on the chest to take rest on it (Jalandhar Bandh) and do the following; i.        Along with the Chin, place both little fingers on the chest. ii.      Relax all muscles of face, neck and chest area. iii.    Mmentally be involve inside the body  and feel where the effects of the practice is inside the body(अन्तेह ध्यान). iv.    In a group practice stay for the duration of 10 to 20 times counting/ seconds. (Please not; If any way, the participant is unable to hold the breath or feeling suffocation then he /she should stop practicing and have to raise face upward then he /she can exhale the breath and start taking normal breath.)
	VII	Face – up.	In this command do the following; Only raise head up. Don’t raise hands with the face. Little fingers should stay back at the chest with arms parallel to the ground.
	VIII	Normal Breath	1st exhale the breath and allow the normal breathing. Stay in this position at least two normal breaths and in this position, be inside and feel immediate after effects of this Practice in chest, neck, mouth, ears and brain area.
	IX	Arms – down	In this command the sequence of the action will be as follows; If space is available for this action otherwise bring hands down with shortest rout: i.              1St  rotate tips of the fingers upward, then, towards the chest simultaneously raise elbows as much high as you can. ii.               Then bring hand above the head with keeping fingers together. Palms facing upward. iii.             Hand in circular shape and palms facing in opposite direction of the body. iv.             Slowly bring hands down in respective sides with the following care; a.       Feeling inside the body(अन्तेह ध्यान). b.      Stretching them outside and making a circle with them. c.       Be conscious that when bringing arms down exert pressure on stretching of hands outwardly. v.               When arms make about 30 to 45 degree angle at body relax them/ make them lose by auto-suggestions and allow them to come in hanging position by side of the body. vi.             Remain mentally be inside the body and feel the effect of this practice.
	X	Vishram.	- as above stated -

No.	Steps	Words of command in Sequence	Salient Points
5.	I	Savdhan, Vishram, Savdhan.	Savdhan, Vishram will be lightly no thumping sound, do it with comfort without much force.
	II	Micro Yoga Practice NO. 5 Greehwa – Shakti-Vikasak	Greehwa – Shakti-Vikasak is Yogic name of the Practice.
	III	No any command for Position (as it is already-held)
	IV	Face –right side;	i.        Slowly, smoothly and without jerk turn face towards right side, as much as you can. Take care and don’t allow shoulders to move towards right side. ii.      Then relax your neck muscles. iii.    Be inside, feel inside and concentrate at neck area in order to understand and become aware about the effect of the practice (compressing/ Stretching/ relaxing) at the Neck area. iv.    Stay in this position for the duration of 2-6 normal breaths/ 10 to 20 times counting or seconds.
	V	Face – Left side.	Same way as above but in left side.
	VI	Right	Same way as above but in right side.
	VII	Left	Same way as above but in left side.
	VIII	Normal position	-    -    -
	IX	Backward bending	Raise chin as high as you can (then follow the guideline of final stage of Micro-Yoga-Practice as mentioned above in the point No.5/ IV).
	X	Forward	Forward bending (chin should touch to the chest). Then in final stage, relaxation, awareness, concentration and staying time same way as mentioned above in the point No.5/ IV) but should be in this position.
	XI	Backward	It is backward bending of head up to the limit. Tack care no leaning of shoulders should occur in any side. Rest technical points of final stage are as above.
	XII	Forward	It is a repetition of “X” part.
	XIII	Normal Position.	-    -    -
	XIV	Vishram.	- as above stated -

Micro-Yoga Practices:-

No.	Steps	Words of command in Sequence	Salient Points
6	I	Savdhan, Vishram, Savdhan.	Savdhan, Vishram will be lightly no thumping sound, do it with comfort without much force.
	II	Micro Yoga Practice No. 6 Skandh – tatha – Bhahu - Mool – Shakti-Vikasak	It is Yogic name of the Practice.
	III	Position.	Position – After standing in Savdhan. Position - Do as under:- i.        Keep thumb inside the fist. ii.      Fist closed. iii.    Fist facing behind. iv.    Arms (straight and) tight (take care - there should not be any elbow bend).
	IV	Start.	Start mean beginning of inhalation, suction of air through mouth. Do it till the chest and mouth filled fully with air (as did in above MYP No. 4).
	V	Hold	Hold mean holding of the breath inside the chest and mouth by closing the lips.
	VI	Chin to the Chest	Place the chin on the chest, close the Glottis and Epiglottis. Relax all other muscles of neck area (Jalandhar Bandh).
	VII	Start (Shoulder pumping).	Start-Shoulder pumping mean by raising shoulder up as much as you can, then bring them down as much as you can do the shoulder pumping speedily. Take care that the whole action of shoulder pumping should be with full force and speed. Repeat it 10-20 times only. (Please not; If any way, the participant is unable to hold the breath or feeling suffocation then he /she should stop practicing and have to raise face upward then he /she can exhale the breath and start taking normal breath.)
	VIII	Stop	Stop all the action of shoulder pumping.
	IX	Face-up	Raise the face upward in order to provide resistance free passage to come out air and to have normal breathing.
	X	Normal-Breath	Start taking of normal breaths and if you can you may close Eyes and Be-inside mentally, Feel inside immediately after-effects/ tranquilizing soothing effects of this practice especially in shoulder area, chest, ears and brain area (if any).
	XI	Vishram	Come in starting Vishram Position to take rest.

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