EXPERIMENTAL YOGA PROJECT IN MORNING ASSEMBLY OF KENDRIYA VIDYALAYAS WHERE YOGA TEACHER IS NOT WORKING

EXPERIMENTAL YOGA PROJECT IN MORNING ASSEMBLY OF KENDRIYA VIDYALAYAS WHERE YOGA TEACHER IS NOT WORKING

Micro-Yoga Pra0ctices:-
No. Steps Name of the Practice
&
Sequence of
Words of command
Name of the willing Stage Commanders/
Selected Sketches / Photographs
1. I Savdhan, Vishram, Savdhan.

II Buddhi – tatha – Dhirti –Shakti-Vikasak (Name of the Practice).
III Position – Face-up
IV Fast and forceful respiration – Start
(About 10 times, effect of respiration should be visible on tip of the nose and in neck).
V Stop.
VI Normal Position.
VII Vishram.

2. I Savdhan, Vishram, Savdhan.

II Samran – Shakti-Vikasak
(Name of the Practice).
III Position – Face Straight-Look Down
IV Fast and forceful respiration – Start
(About 10 times, effect of respiration should be visible on tip of the nose and in neck area).
V Stop.
VI Normal Position.
VII Vishram.

3. I Savdhan, Vishram, Savdhan.

II Medha – Shakti-Vikasak
(Name of the Practice).
III Position – Chin to the Chest.
IV Fast and forceful respiration – Start
(About 10 times, effect of respiration should be visible on tip of the nose and in neck).
V Stop.
VI Normal Position.
VII Vishram.

4. I Savdhan, Vishram, Savdhan.
II Kapol – Shakti-Vikasak
(Name of the Practice).
III Position – (Close nose by thumbs, fingers tips together, elbows parallel to the ground)
IV (Action)
Inhalation through mouth – Start
(First fill chest by suction of air through mouth, then fill mouth also).
V Hold (Close lips).
VI Chin to the Chest
(Keep the little fingers on chest also).
(Be inside and feel the effects of the practice.
Stay about 10 times counting duration).
VII Face – up.
VIII Normal Breath
(Feel immediate effect of this Practice in chest, ears, mouth and brain area).
IX Arms – down (First rotate tips of the fingers towards chest simultaneously raise elbows as you can,
then extend arms in front of the chest by palms facing in apposite direction of the body.
Now raise arms upward.
Now bring them down in respective sides by stretching them outwardly.
When arms make 45 degree angle at body relax them by auto-suggestions.
X Vishram.


5. I Savdhan, Vishram, Savdhan.
II Grehwa – Shakti-Vikasak
(Name of the Practice).
III Position – (Relax neck muscles)
IV (Action) Face –right side
(Slowly turn face towards right side as much as you can, don’t allow shoulders to move and then relax again your neck muscles. Always be inside feel inside specially in the final position of the practices in order to be aware about the effect of the practice at the particular area of the body. In this practice concentrate at neck area and be aware of the state. Stay in this position for about 2-6 normal breaths duration).
V Face – Left side.
(guidance same way as above)
VI Right
(Turn face right side, other guidance same as above).
VII Left
(turn face right side, other guidance same as above).
VIII Normal position
IX Backward bending
(Tilt face upward and raise chin as much as you can and then follow the guideline of final stage of Yoga practice as mentioned above)
X Forward
(Forward bending by yogic way).
XI Backward
(Backward bending by yogic way).
XII Forward (as above).
XIII Normal Position.
XIV Vishram.





6 I Savdhan, Vishram, Savdhan.
II Skandh – tatha – Bhahu - Mool – Shakti-Vikasak
(Name of the Practice).
III Position –
(i) Thumb inside,
(ii) Fist closed,
(iii) Fist facing behind and
(iv) Arms tight (No elbow bend).
IV (Action) Inhalation through mouth – Start
(First fill chest by suction of air through mouth, then fill mouth also.
V Hold (Hold breath inside, close lips).
VI Chin to the Chest.
VII Shoulder pumping – Start
(at least 10 times).
VIII Stop.
IX Face-up.
X Normal-Breath
(Eyes closed and Be-inside, Feel inside immediate effect of this Practice especially in shoulder, chest, ears, mouth and brain area).
XI Vishram.

Macro-Yoga Practices:-

7 I Savdhan, Vishram, Savdhan.
II Urdh-Hast-o-Uttan-Asana
(Name of the Practice).
III Position – (i. Heel and toes together. 2. Make a finger lock, 3. Raise arms in upward direction)
IV Stretch- up (Stretching of arms and whole body in upward direction).
V Exhale breath.
VI Lean (laterally) in right side.
VII Relax whole upper body (effortlessly with gravitational force)
VIII Normal Breaths (have two normal breaths)
IX Come Back (in standing position).
Repeat by left side:-
Stretch- up (Stretching of arms and whole body in upward direction).
Exhale breath.
Lean (laterally) in left side.
Relax whole upper body (effortlessly with gravitational force)
Normal Breaths (have two normal breaths
Come Back.
Now repeat from both side
Vishram.



Normal-Breath
(:- may Eyes closed and Be-inside, Feel inside immediate effect of this Practice specially in shoulder, chest, ears, mouth and brain area).


8 I Savdhan, Vishram, Savdhan.
II Kon-Asana
(Name of the Practice).
III Position – Left leg in left side, left hand up (Fingers together, palms facing towards right side)
IV Stretch- upward
( Do stretching of left hand with whole body in upward direction as much as you can).
V Exhale breath.
VI Lean (laterally) towards right side.
VII Relax upper body
(When leaning ends, Keep firm your lower half body up to abdomen and relax whole upper body, don’t push or exert pressure to go further towards ground rather keep it effortlessly, allow the gravitational force on it and enjoy the effect.
VIII Normal breath
(Allow normal breaths to work and stay in this position at least for two normal breaths duration).
IX Come – back.
X Arms change
(Bring back left hand and simultaneously raise right hand in upward direction).
XI Do again (Repeat once more from stage 4 to IX).
XII Arm Down.
XIII Vishram.





9 I Savdhan, Vishram, Savdhan.
II Tad-Asana
(Name of the Practice).
III Position – Arms - up
(Fingers together, palms facing front).
IV Stretch- upward
(Stretch hand with whole body in upward direction as much as you can).
V (i) Heal –up.
(ii) Stretch – upward.
VI Heal down
(Relax for a while and arms will remain in upward direction without stretched).
VII (i) Heal –up.
(ii) Stretch – upward.
VIII Heal down.
IX Arms down.
X Vishram.


(Dr. B. ISLAM)
Yoga Teacher, KV Megha.
&
State Training Commissioner
(Scout)
Bharat Scouts and Guides
KVS State New Delhi – 110016.
email: doctorislam@gmail.com
M- 09470387522(Jharkhand), 09810224080(Delhi)