Revitalizing the Self (ReviSe)

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Revitalizing the Self (ReviSe) Re-Energizing
Program (ReviSe Basic)
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Five Activities

• Ushaa Paan
• (5 min in the morning immediately after
  leaving the bed) for stomach
• Joint Loosening
• (20 min at work place, either in the morning
  or half an hour before meal or three and a half
  hours after meal)
• Pranayam/Meditation
• (10 min at work place)
• Playing soothing, light classical music at work
  place
• (or Gayatri Mantra either with low volume or no
  volume)
• Keep a small plant on your office table, water
  it daily, watch it grow

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Ushaa Paan

• 1. Ushaa Paan
• Immediately after you leave the bed in the
  morning
• Before doing brush
• Take about 0.5 to 1 liter of normal tap water
  (neither cold nor warm) in a jug (preferably kept
  in copper jug) (during winters lukewarm water can
  be taken)
• Sit down in squatting position and drink the
  water slowly through a glass
• (if you cannot drink 1 liter, then start with 1
  glass and keep increasing half a glass every 2
  weeks)

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Ushaa Paan
1. Ushaa Paan After drinking the water, keep the
glass down and stand up Three aasanas have to be
done now (reference Yoga Therapy, page 35
Yoga Chikitsa Sandarshika) Caution People
having high BP and heart problem and pregnant
ladies should not drink more than 2 glasses of
water. They should not do these aasanas and
should only go for a walk after drinking water
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Ushaa Paan

• 1. Ushaa Paan
• (a) Taad Aasan
• Lock the fingers of your hands and place them on
  your head, palms will face the sky
• Take a deep breath, stand on your toes and
  stretch the hands and body up
• Breathe out and bring the hands and foot down
• Repeat this procedure 8 times
• (Purpose to push the water with force from the
  stomach to the small intestine)

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Ushaa Paan

• 1. Ushaa Paan
• (b) Tiryak Taad Aasan
• Take about 1 feet distance between the legs
• Lock the fingers, stretch the hands up, palms
  facing the sky
• Take deep breath
• Breathe out and bend left through your waist
• Breathe in and come to the center
• Breathe out and bend right
• Breathe in and come to the center
• Repeat this procedure 4 times
• (Purpose to facilitate the motion of water
  through the small intestine)

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Ushaa Paan
1. Ushaa Paan (c) Kati Chakrasan Take about 1.5
to 2 feet distance between the legs Spread the
hands out parallel to the ground Take a deep
breath Breathe out and turn left, keep the right
hand over the left shoulder and left hand behind
the back Twist from your waist and see the ankle
of the right leg from the side of the left
shoulder
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Ushaa Paan
1. Ushaa Paan (c) Kati Chakrasan Breathe in and
come to the center Breathe out and turn right,
keep the left hand over the right shoulder and
right hand behind the back Twist from the waist
and see the ankle of the left leg from the side
of the right shoulder Breathe in and come to the
center Repeat this procedure 4 times (Purpose
to facilitate the motion of water through the
large intestine)
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Joint Loosening (sandhi sanchalan ke abhyas)

• 2. Joint Loosening
• (reference Yoga Therapy
• Yoga Chikitsa Sandarshika)
• Start from the very first class, and continue in
  each class
• Each step should be done at least 5 times
• Total time should be about 15 20 min
• In the end - Eye, Ear, Mouth and Chest exercises
  should also be done
• Points to remember
• All the steps should be accompanied by deep
  breathing

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Joint Loosening (sandhi sanchalan ke abhyas)

• 2. Joint Loosening
• (reference Yoga Therapy
• Yoga Chikitsa Sandarshika)
• Points to remember
• All the motions should be synchronized with the
  speed of the slow and deep breathing
• Back and neck should always be straight
• There should always be smile on the face
• Observe the stretching in different parts
• Do each motion at slow speed and focus on the
  motion of each part
• Cautions
• People having cervical spondylitis or neck pain
  should not do forward bending of neck

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Pranayam / Meditation

• 3. Pranayam/Meditation
• (reference Yoga Therapy
• Yoga Chikitsa Sandarshika)
• First week, only do deep breathing
• When you breathe in, observe that the stomach
  expands and chest expands
• When you breathe out, observe that the chest
  contracts and stomach contracts
• Note Keep a hand on the stomach to observe
  whether the movement of stomach is proper or not
• The breath should be deep and long
• Breathing should be done slowly

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Pranayam / Meditation

• 3. Pranayam/Meditation
• (reference Yoga Therapy
• Yoga Chikitsa Sandarshika)
• Second week, start doing deep breathing with
  imagination of absorbing Solar Energy
• Observe that Suns rays/energy are entering your
  body with the breath
• Observe that Solar energy is reaching each and
  every part of the body and energizing it
• Observe that Suns rays are entering each and
  every cell of the body and brightening it

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Pranayam / Meditation

• 3. Pranayam/Meditation
• (reference Yoga Therapy
• Yoga Chikitsa Sandarshika)
• Second week, start doing deep breathing with
  imagination of absorbing Solar Energy
• Entire body has become bright and energized like
  the Sun
• When you breathe out, observe that all the
  anxieties, worries, darkness, pain and toxins are
  going out with the breath, and you have become
  full of light and energy

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Pranayam / Meditation

• 3. Pranayam/Meditation
• (reference Yog Chikitsa Sandarshika)
• Next two weeks, continue deep breathing and
  introduce Nadi Shodhan and Kapal Bhati
• Nadi Shodhan
• Close the right nostril with the thumb of the
  right hand
• Breathe in with the left nostril
• The breathing should be without sound
• Breathe out from the left nostril
• The ratio of breathing in to breathing out
  should be 11
• Repeat 5 times

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Pranayam / Meditation

• 3. Pranayam/Meditation
• (reference Yog Chikitsa Sandarshika)
• Nadi Shodhan
• Now, close the left nostril with the thumb of
  the right hand
• Breathe in with the right nostril
• The breathing should be without sound
• Breathe out from the right nostril
• The ratio of breathing in to breathing out
  should be 11
• Repeat 5 times

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Pranayam / Meditation

• 3. Pranayam/Meditation
• (reference Yog Chikitsa Sandarshika)
• Nadi Shodhan
• Next, inhale and exhale with both the nostrils 5
  times
• The breathing should be without sound
• The ratio of breathing in to breathing out
  should be 11
• After that introduce Anulom Vilom Pranayam and
  Bhramari Pranayam

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Closing each class

• At the end of each class
• Close each class with 5 times Om chanting,
  followed by 3 times chanting Shantihi
• Om chanting
• Chant O and m
• Time duration 11 (1 times O and 1 times
  m)
• When you chant O, feel that the sound is
  coming from the naval region
• Chant m with closed lips observe that the
  sound is vibrating in the brain feel that Solar
  light and energy are entering the brain and
  brightening and energizing it

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Extra
One month after the regular conduction of the
above program, you can introduce Pragya Yoga In
the beginning, tell first 4 steps Next day, tell
the next 2 steps, Continue till all the 16
steps are taught Do each step with proper deep
breathing Total time 3 min for one Pragya
Yoga Two weeks after the introduction of Pragya
Yoga, you can introduce Surya Namaskar Do each
step with proper deep breathing Total time 5
min for one Surya Namaskar
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Thank You