based on the
teachings of Paramhansa Yogananda and Swami
Double Breathing (with palms
With your arms straight out to your sides at
shoulder level, exhale with a double breath, bend your
knees slightly and bring your arms to the front until your
palms touch. With a double inhalation, bring your arms back
out, straighten your legs and tense the entire body in a wave.
Relax the body down in a wave in reverse order with a double
Balance on your right foot with your left knee
bent slightly. Then slowly lift your leg up, bending at the
knee, while tensing your calf muscle (as if you were pulling
your leg up against a weight). Briefly relax the tension at
the top, and then push your foot back down, tensing the calf
again. Do this three time with your left leg. Then, still on
the left side, lightly tense your ankle and rotate it in a
small circles, three times.
Balance on your right foot and repeat with the
Calf -Forearm/ Thigh- Upper
Place your left foot forward, with most of
your weight on the right foot. Tense your left calf and left
forearm together, with low, medium, and then high tension.
Relax. Then tense your left thigh and upper arm together. Do
this sequence three times on the left, then three times on the
right. Then with your weight on both legs equally, tense both
calves and both forearms simultaneously. Relax, and tense both
thighs and both upper arms. Do this sequence three times,
Chest and Buttock
Tense the left buttock muscles and left chest
muscles together. Relax, then repeat on the right side.
Alternating left and right sides, do this sequence three
Tense and recharge your lower left back
muscles (just at the waist), relax then repeat on the right.
Alternate sides, tensing and relaxing three times. Then do the
same with your middle back muscles (the area around the
shoulder blades). Finish with your upper back muscles (across
the shoulders just below your neck).
With your fingers resting on your shoulders,
rotate your arms and shoulders in large circles with tension.
(Be sure to move your shoulders, not just your arms.) Do
this three times forward and three time in reverse.
Tense, recharge, and then relax your whole
throat and front of the neck three times. Then, alternate
tensing the left side of your neck, relaxing, and then tensing
the right side, and relaxing.
Do this three times on each side.
Slowly relax and lower your head until your
chin touches or is near your chest. Don't let the head snap
down too hard. The movement should be gradual. Then pull your
head up slowly against tension in the neck. Inhale with a
double breath as you lower your chin gently to your
Rotate your head with medium tension in your
neck, three times in one direction and then three times in the
other direction. Repeat the same exercise with no tension in
the neck, three times each way. Caution: be careful; don't
grind the neck. If you have neck injuries you may want to lift
your shoulders up to make this exercise more comfortable for
Twist the upper body, shoulders, and arms in
one direction while you twist your hips and lower body in the
opposite direction. Your feet should be slightly apart and
stationary, your elbows slightly bent and your fist positioned
about hip level, and head pointed forward. This should be a
brisk motion. Alternate twisting to the left and right several
Start with your feet slightly apart and your
hands on your waist. Bend forward from your waist and arch
your back slightly. With low tension in your lower back and
with your hips stationary rotate your trunk in medium circles.
Do this three times in one direction, then three in the other,
relaxing momentarily in between.
Spinal Stretching (bending from side
With your hands still on your hips and your
feet slightly apart, with tension along the spine, slowly bend
your upper body to the left, and then to the right. Keep your
lower body stationary, and your head in a straight line with
the spine. Move only from the waist upward.
Bend slightly forward with your fists pressing
firmly on the muscles located on each side of the spine. Start
at the base of the spine and as you press in, arch your spine
and draw your head and upper body back. Repeat several times,
working up the spine. Caution: Do not snap your back in a
violent motion, rather feel the steady pressure of the fists
on the back pushing you forward.
With your arms straight out in front of you at
shoulder height, your feet slightly apart, keeping your hips
stationary, swing your upper body and arms laterally parallel
to the floor (with tension in your arm). As you twist to the
right, bring the left hand to the chest and vice-versa. The
eyes follow the outstretched arm. Do this three times each way
Skull Tapping /Memory
Briskly rap your skull and forehead all over
with your knuckles to stimulate the energy in the brain.
Visualize all your brain cells being awakened with cosmic
Press your fingertips firmly on your head, and
massage the scalp forwards and backwards, left and right.
Rotate in one direction and then in the other direction. Move
your scalp, don't merely "rub" the head. Push down with your
fingers hard enough to feel the skin moving. Then move the
fingers on the head to another position. Continue until you've
massaged the whole scalp.
Medulla Massage/ Medulla
With the first three fingers of each hand,
press in at your medulla (the depression at the base of the
skull). Rotate in small circles three times one direction and
three times the other direction. Bring your head slowly back
against the pressure of your fingers. Then gently press your
head to your chest. Do this sequence three times. Optional
double breathing: Inhale when you bring the head back and
exhale when you bring the head forward.
With your hands clasped above your head, or on
your head, tense and relax your left biceps muscles, the
muscles in your left upper arm. Then do the right side.
Alternate doing each side three times.
End exercises by tensing the whole body three