Easy Yoga Practice in English
Before beginning the session, keeping your eyes closed, folding your hands, remember your gods, your parents, your spiritual teacher or any body whom you love and respect like god in your life.

Ask execuses from every one, forgive every person; even to your enemies. This will keep your mind free of anxiety and tension.

Now chant hari om three times in praise of the god of universe.
Enhale. Hari………….om, hari…….om, hari……….om.
Om shantih, shantih, shantih.

We all know our body is constituted of five elements. Earth, water, fire, air and space. Due to earth and water (kuffa) phelgum forms in the body, due to water and air (pitta) (bilious forms in the body and due to air and space (vatta) air forms in the body. These three things are in a certain proportionate in every body. These three things are called status of the mind of the body. When the proportion of these three things phelgum, bilious and air changes in the body we feel several types of physical and mental dis comforts. To bring back the proportionate of these three things in our body, for removing the physical and mental discomforts – yoga is must. Yoga means – easy yoga exercise, breathing exercise and meditation.
At first we will do the joint free exercises. Lowest joint in our body is toes and highest joint is neck. Then there is no joints. Only head in one piece. Now start joint free exercises.

Toe Bending
Strerch your legs forward. Inhaling bend the toes forward, hold for three seconds then exhaling straightens thetoes. Repeat three times.


(Fig 2 – Toe bending)

Ankle Bending
Siting in the same pose- inhaling bend the ankle forward, heels will come back and train will be on calf muscles.  This exercise the very much beneficial for knee joint pains. Exhaling straighten the ankle. Repeat it three times. Now inhaling bend the ankles back ward and exhaling straight. Repeat it three times.


(Fig 3 – Ankle bending)

Ankle Rotation
Keep the legs apart 12 to 14 inches. Bend both ankles and inhaling rotate the ankles clockwise. While coming in the side try to touch the floor and exhaling back in rotation. This is also beneficial in knee joint pains.


(Fig 4 – Ankle rotation)

Ankle Rotation on its axis
Lift the right leg and put it on the thigh of the left leg. Hold the toes of the right leg by the left hand and right hand on the right leg. Now sitting straight, breathing normal rotate the ankles clockwise and also anti clockwise. Repeat it three times.

Now reverse. Lift the left leg and put on the thigh of the right leg. Hold the toes of the left leg by the right hand and left hand on the left leg. Now sitting straight, breathing normal rotate the ankles clockwise and also anti clockwise. Repeat it three times.


(Fig 5 – Ankle rotation on its axis)

Streching the Leg from the Knee
Lift the right leg. Put the right hand below the right knee. Hold the wrist of right hand by the left hand and bring the knee closure to the chest. Noe inhaling strech the leg forward hold for three seconds then exhaling bring the leg down. Repeat it three times.

Now reverse. Lift the left leg. Put left hand below the left knee. Hold the wrist of left hand by the right hand and bring the knee closer to the chest. Noe inhaling strech the leg forward hold for three seconds then exhaling bring the leg down. Repeat it three times.


(Fig 6 – Stretching the leg by knee bending)

Knee Rotation on its axis
Again lift the right leg. Put the right hand below the right knee. Hold the wrist of right hand by the left hand and bring the knee closure to the chest. Now inhaling lift the leg in rotation and exhaling bring down the leg in rotation. Repeat it three times clockwise and three times anticlockwise.

Now reverse. Lift the left leg. Put left hand below the left knee. Hold the wrist of left hand by the right hand and bring the knee closer to the chest. Now inhaling lift the leg in rotation and exhaling bring down the leg in rotation. Repeat it three times clockwise and three times anticlockwise.


(Fig 7 – Knee rotation on its axis)

Spinal Rotation
Strech both leg apart as much as comfortable to you. Try to touch the toes. The person who is suffering from the back pain should not bend forward. They should sit straight. Now inhale deeply first. Then exhaling move right side, left hand will stop at the right leg and right hand high in the air, watch the right hand. Inhaling back to toes. Now exhaling left and inhaling back to toes. Repeat it three times.

Relax. Make yourself comfortable. You must feel always comfortable. Wheather it is yoga posture, breathing exercise or the meditation. If you will not feel comfortable, you will not get required benefits. Never and ever over exert yourself.


(Fig 8 – Spinal rotation)

Half Butterfly Knee Bending
This exercise prepares your body for sitting in meditation pose for a longer period.
Lift the right leg put at the thigh of left leg. Hold the tors of right leg by the left hand and right hand below the right knee. Inhale deeply first. Exhaling lift the right knee bring closer to the chest and hold for three seconds. Exhaling bring the knee down. Repeat it three times. Then lift the left leg put at the thigh of right leg. Hold the toes of left leg by the right  hand and left hand below the left knee. Inhale deeply first. Exhaling lift the left knee bring closer to the chest and hold for three seconds. Exhaling bring the knee down. Repeat it three times.


(Fig 9 – Knee bending)

Thigh Rotation
Lift the right leg. Put in the side of left leg. Put the right hand on the right knee. Sitting strait breathing normal rotate the knee clockwise and any closewise three times.now repeat the same process by left leg also.


(Fig 10 – Thigh rotation)

Full Butterfly Knee Bending
Bring both legs together. Hold the toes of both legs by fingers of the both hands. Bring the heels at center of the body. Inhale deeply first. Exhaling lift both knees up. Hold for few seconds. Exhaling bring the knees down. Repeat it three times.


(Fig 11- Full butterfly)

Fist Clinching
Sit in any comfortable pose. Hold the hands raising soulder level, palm facing the floor. Inhaling clinch the fist tightly. Hold for three seconds. Exhaling release the fingers. Repeat it three times.


(Fig 12 - Fist clenching)

Wrist Bending
Sitting in the same pose bend the wrist upward making it stiff persuming some force is preventing to bend. Exhaling straight. Repeat it three times. Then inhaling bend the wrist down, palm facing the body. Exhaling straight. Repeat it three times.


(Fig 13 – Wrist bending)

Wrist Rotation on its axis
Sitting in the same pose clinch the fist tightly. Now rotate both fists clockwise and anticlockwise.


(Fig 14 –Wrist rotation)

Elbow Bending keeping the Arms straight
Hold the hands raising shoulder level palm facing the sky. Inhaling bend the elbows slowly till fingers touching the shoulder. Hold for three seconds. Exhaling bring the hand straight. Repeat it three times. Now turn the hands palm facing the floor. Inhaling bend the elbows till fingers touches the shoulders. Exhaling straight. Repeat it three times.


(Fig 15 – Elbow bending from in front)

Elbow Bending
But this time keep the hands in side. Repeat it three times.


(Fig 16 – Elbow bending from sideways)

Shoulder Rotation
Shoulder rotation and elbow bending exercises are very much beneficial for neck back resion pains, cervical spondalitis, freezed shoulders. These also keeps your chest and shoulders in proper shape.

Bring both hands on the shoulders. Inhaling lift both elbows fingers touching the ears and elbow touching each other. Now exhaling rotate the elbows downwise. Inhalin up and exhaling down. Repeat it three times. Then reverse rotation. Inhaling down in rotation and exhaling up in rotation. Repeat it three times.


(Fig 17 – Shoulder rotation)

Neck Bending
Put both hands on the knees. Palm open and fingers relaxed. Inhale deeply first. Exhaling bend the head down till chin rest at the chest. Inhaling lift the head up. Repeat it three times.


(Fig 18 – Neck forward bending)

Neck Bending in sides
Inhaling bend the head right side till ear touching the shoulder without giving any pain to the neck. Exhaling straight. Now inhaling left and exhaling straight. Repeat it three times.


(Fig 19 – Neck side bending)

Neck Rotation
Put the head down. Inhaling lift the head in rotation clockwise and exhaling bring back in roation. Repeat three times. Now similarly rotate the head anticlockwise also three times.


(Fig 20 – Neck rotation)

Leg Rotation from Hip Joints
Joint free exercises in sitting pose has been completed. Now there are six joint free exercises in lying down position. Which are very much beneficial for all abdoman deseases. These exercises reduces extra fat of abdomn, waist and thighs.


(Fig 21 – Leg rotation)

Lidown in the corpse position. Put both legs apart, hands six inches from thigh, parm open, fingers relaxed, eyes closed, slow and long breathing. Slow and long breathing will relax you quickly. If you are relaxed and your body is ready to continue, bring both legs together, palms on the floor and hands near the thighs.

Rotate the right leg clockwise. Inhaling lift the right leg in rotation and exhaling bring the leg down in rotation. Repeat it three times. Then rotate the right leg anticlockwise also three times. And relax
Now repeat this process three times by left leg also clockwise and anticlockwise and relax.

Now rotate both legs together. Inhaling lift both legs together in rotation clockwise and exhaling bring down in rotation. Repeat it three times. Now repeat this process anticlockwise also three times and relax in corpse pose.

Cycling Pose
If you are relaxed and your body is ready to continue, bring both legs together. Lift and bend right leg, right knee touching the abdoman. Now cycling by the right leg, inhaling move the right leg forward. Keep the leg straight. Do not touch the floor. Hold for a while and exhaling bring the leg back. Repeat it three times. Now reverse pidalling. Inhaling move the leg forward and exhaling back. Repeat it three times.
Straiten the right leg.

Now lift and bend left leg. Left knee touching the abdoman. Cycle by the left leg inhaling forward and exhaling bring back. Repeat it three times. Now reverse cycling also three times inhaling forward and exhaling back.

Now lift and bend both legs together. Both knees touching the abdoman. Cycle by both legs together. Inhaling move both legs forward. Keep the legs straight. Do not touch the floor, hold for a while and exhaling bring them back. Repeat it three times. Now reverse pidalling. Inhalling move both legs forward and exhaling bring both legs back. Repeat it three times. Now relax in corpse pose.


(Fig 22 - Cycling)

Leg Lock Pose
If you are relaxed and your body is ready to continue, bring both legs together, inhale deeply first. Exhaling bend the right leg, clipse the right knee by fingers of both hands. Try to touch the nose by right knee and hold the breath as long as you can easily hold. Inhaling bring the leg back to the floor. Repeat three times.
Now exhaling bend the left leg. Clipse the left knee by fingers of both hands. Try to touch the left knee by the nose and hold as long as you can easily hold. Exhaling back to the floor.

Now exhaling bend both legs together. Clipse both knees by fingers of both hands and try to touch both knees to the nose and hold the breath as long as you can easily hold. Exhaling bring back both legs to the floor. Repeat it three times and relax.


(Fig 23 – Leg lock pose)

Sleeping Abdominal Stretch Pose
For this posture both legs should be bent from the knees to bring them closer to the abdomen. The palms of both hands to be brought together and cupping the head with the palms and the elbows should touch the floor. Exhaling slowly the right knees to be brought to touch the floor, simultaneously twisting upper portion of the body in the opposite direction by turning the head within the clasped hands. The breath should be hold in this position up to three seconds and inhale when one returns to the original position. This should be repeated rolling the knees in the opposite side to complete one round, and it may be for three complete rounds. The face should be kept smiling during entire practice.


(Fig 24 – Sleeping abdominal stretch pose)

Rock n Roll of the Body
Lift and bend both legs, both knees touching the abdoman. Lift the head clispe both knees by fingers of both hands. Now breathing normal, rotate the body left to right and right to left ten times. After that move the body forward and back ward also. Relax.


(Fig 25 - Rocking and rolling, stage 1)

(Fig 26 - Rock and rolling, stage 2)

Boat Pose
Bring both hands on the back, palms facing the sky and elbows touching the ears.  Inhaling lift both legs and hands in the air, fingers pointing out to the toes. And hold the breath in boat pose as long as easily you can. Then exhaling back to the floor. Repeat it up to three times.

Relax in the corpse pose for 2-3 minits. Then bein the sitting position by bending your body in side comfortably with the help of hands. Do not get up in haste and strait. Now massage your knees, calf muscles and ankles to get the maximum benefits of joint free exercises.

Now bend both legs and bring both knees together. Sitting in this pose is known as diamond pose or thunder bolt pose. This is the only posture which can be done after having the foof and this is the only posture, which must be done after having food. Sitting in this pose for 10 minits  after having the food, the food will be digested, abdoman will not come out and there will be no gastic no constipation.

Sitting in this pose for thirty minits regularly will remedied your urinal disorder, sexual disorder and manustral disorders in the ladies if any. This is the strongest sitting pose. If you feel comfortable, you can meditate in diamond pose also.


(Fig 27 – Boat pose)

Diamond Pose
Relax in the corpse pose for 2-3 minits. Then bein the sitting position by bending your body in side comfortably with the help of hands. Do not get up in haste and strait. Now massage your knees, calf muscles and ankles to get the maximum benefits of joint free exercises.

Now bend both legs and bring both knees together. Sitting in this pose is known as diamond pose or thunder bolt pose. This is the only posture which can be done after having the foof and this is the only posture, which must be done after having food. Sitting in this pose for 10 minits  after having the food, the food will be digested, abdoman will not come out and there will be no gas tic no constipation.

Sitting in this pose for thirty minits regularly will remedied your urinal disorder, sexual disorder and menstrual disorders in the ladies if any. This is the strongest sitting pose. If you feel comfortable, you can meditate in diamond pose also.


(Fig 28 – Diamond pose)

Rabbit Pose
Sitting in this pose you can do rabbit pose and frog pose to get relief in the diabitise. In these exercise insulene generats in the body, which gives relief in diabetes.

Inhaling lift both hands up. Exhaling bend down, both palms, elbows and head to touch the floor. And hold the exhaled air in the lungs as long as possible. Then inhaling up. Repeat it three times.


(Fig 29 – Rabbit pose (Hindi Book))

Frog Pose
Frog pose has two stages. First put right palm on the navel and left palm over the right palm. Exhaling bend down keeping the head up and hold the exhaled air in the lungs as long as easily possible. The n inhaling up. Repeat it three times. In stage two clinch both fist and bring them at the naval center. Exhaling bend down keeping the head up and hold the exhaled air in the lungs as long as comfortably we can. Here we practiced three times only but persons suffering from the diabetise should do these ten times.


(Fig 30 – Frog pose (Hindi Book))

After completing the easy yoga exercises we will do few breathing exercises before meditation.
At first we will do bee sounding breathing exercise.

This breathing exercise helps in removing mental tension, anxiety, anger, asthma and blood pressure. Process is simple. After inhalation keeping your ears and eyes closed produce the sound like bee through the nose. Do it 5 to 10 times.


(Fig 43 – Bhrami Pranayam(Hindi Book))

Forehead Shining (Kapalbhati)
It helps in keeping good health by removing the abdominal problems. Most important it brings a tremendous glow on your face which can not be brought by any cosmetics of the world.

Put both hands on the knees fore fingers touching the thumbs. Inhaling blow the abdoman like baloon, hold for a second then exhale in a flesh to esqueeze the abdoman smilingly. There should not be any tention on the face. Other wise no shining will come on the face. It should be repeated thirtytwo times or minimum fifteen minits to get maximum benefit.

(Fig 30 – Forehead breathing)

Anulom Vilom Nerve Purification
This is the most important and most beneficial breathing exercise. This purifies our bloods, reduces mental tension and fear. Helps in removing ashthma, high blood pressure, heart problems and stress. Process is also very simple.

Sit in comfortable pose. Put the left hand on the knee. Fore finger touching the thumb. Put the fore finger and middle finger of right hand at the center of eyes brow (agyanchakra).

Inhaling close the right nostria by thumb. Exhale through the left nostril slowly, continuously, soundlessly and deeply. Inhale slowly, soundlessly, continuously and deeply. Then close the left nostril by ring finger and open the right nostril. Now exhale through the right nostril and inhale through the right nostril and close the right nostril by thumb and open the left nostril. This completes one round of nerve purification. We must do it thirtytwo round or minimum fifteen minutes to get maximum benefits.

We should try time taken in exhalation and in inhalation should be same say ten seconds each. During this keep any religious sign of your religion in your mind. Nostril should be changed only after inhalation.


(Fig 31 – Nerves Purification (Nadi Shodhan))

After easy yoga exercises and breathing exercises, we will move for the meditation. During meditation our eyes will remain closed. We can change our sitting position to make ourselves comfortable. We must always feel comfortable. Other wise we will not get required benefits.


(Fig 38 - Meditation)

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