Yoga & Pranayam
An Integral Essential Step in Sanatan Dharma
Yoga & Pranayama:
The Foundation for a Long, Disease-Free Life
One of the most essential inputs for every human being—irrespective of age, belief, or background—is Yoga and Pranayama.
For the moment, let us set aside all religious or cultural associations and view Yoga purely for what it truly is: a precise scientific system of physical, physiological, and mental conditioning, designed to keep the human body healthy from childhood to old age.
Yoga enables the body to be strengthened without any external equipment—no weights, machines, or supplements.
More importantly, it is the only proven system that can help a person live a long, balanced, and disease-free life.
In these times we have more faith in tablets, pills and supplements. But just these can never bring you good health.
The only important things for good health are healthy food and Yoga.
In food as well the food should be vegetarian and simple with no excess of spices.
But one of the most important inputs to your muscular body and glandular systems is Yoga.
You can ensure a healthy life with minimal diseases and no lifestyle diseases is one and only Yoga.
A regime that we shall bring to you.
Daily time spent since young age is of extreme importance you must take time out for Yoga despite your busy schedules.
Beyond Muscles:
Building a Healthy Body and a Clear Mind
True health is not merely muscular strength.
A healthy body is one where all internal organs function efficiently throughout life. Yogic practices ensure the proper functioning of vital organs such as the brain, heart, stomach, intestines, spleen, glands, and the entire nervous system.
When the body functions smoothly, the mind naturally becomes sharper and more focused. A mind burdened by physical discomfort cannot sustain clarity, creativity, or productive thought.
Yoga therefore enhances thinking power, emotional stability, and mental endurance by first restoring physical harmony.
The Real Objective of Yoga
The primary aim of Yoga is not bodybuilding, but the creation of a balanced, agile, and resilient body, accompanied by a calm and powerful mind.
Modern fitness culture focuses excessively on strenuous physical activity. While physical exercise is important, exercise alone is insufficient. Numerous individuals develop serious conditions such as heart disease, diabetes, and chronic stress despite regular workouts.
Scientific research and lived experience now confirm what ancient Indian sciences knew millennia ago:
Yoga, combined with spinal flexibility and controlled breathing, is indispensable for complete health.
Yoga and vegetarianism do not require adherence to any religion or sect. They are universal sciences of life, meant for anyone seeking physical vitality and mental clarity.
Breath, Posture, and Focus:
The Yogic Method
Yoga is not merely movement. Each asana must be performed with:
• a specific breathing pattern, and
• focused awareness on the relevant body part.
Only when posture, breath, and mind work together does the asana deliver its full benefit.
Ashtang Yoga has also been defined as an essential practice for Kundalini Awakening in addition to other requirements.
A Practical, Sustainable
Daily Yoga Routine
Today, countless yoga demonstrations are available online, many showcasing complex postures unsuitable for regular practice by an average person.
It is often heard that a person who had been practicing yoga regularly suddenly died due to a deterioration in health. Although death is ultimately determined by destiny, an untimely death should still not occur.
Not only in the world but even in India, no single definite system of yogasanas has been formally established by any guru.
Although many yoga training institutions have opened all over the world, they do not follow any one consistent, regular yogasana system. This is widely known.
The usual shortcoming is the absence of a simple, sustainable, and well-organized daily yoga routine that can also integrate the principles of Ashtanga Yoga.
Below is a carefully structured sequence of fundamental yogic practices, which, if performed daily (or a few times a week), can help maintain lifelong health.
These practices are simple, effective, and mutually non-contradictory.
Recommended Daily Routine
In the beginning, it is essential to learn under the guidance of a trained teacher. Do not practice yoga merely by watching videos on social media. This is important. There are many crucial aspects and precautions in yogic processes that cannot be fully understood just by watching videos.
1. Surya Namaskar (2–6 rounds)
2. Shavasana
3. Tadasana
4. Shavasana
5. Paschimottanasana
6. Yogmudrasana (in Padmasana)
7. Maha Mudra (Right & Left)
8. Dhanurasana (Right & Left)
9. Ardha Matsyendrasana
10. Vajrasana
11. Pranayama in Vajrasana (Kapalbhati, Bhramari, etc.)
12. Supta Vajrasana (only under guidance)
13. Shashankasana
14. Balasana (Right)
15. Balasana (Left)
16. Bhujangasana
17. Balasana
18. Makarasana
19. Balasana
20. Dhanurasana
21. Balasana
22. Shalabhasana
23. Balasana
24. Viparita Naukasana
25. Shavasana
26. Markatasana
27. Shavasana
28. Chakrasana (only under guidance)
29. Shavasana
30. Uttanpadasana
31. Shavasana
32. Naukasana (supine)
33. Shavasana
34. Pavan Muktasana (Right & Left)
35. Halasana
36. Sarvangasana
37. Shavasana
38. Padmasana
39. Simhasana
Shavasana and Balasana are essential relaxation postures used between exercises to normalize breathing and heart rate.
The Forgotten Science of Breathing
Scientific research shows that an average person uses only about 10% of lung capacity during normal breathing.
The remaining lungs remain stagnant, filled with carbon dioxide.
During relaxation postures, deep conscious breathing must be practiced:
• Inhale fully, filling the lungs completely
• Exhale fully, emptying the lungs
• Repeat with awareness
This alone brings profound improvements in vitality and mental calmness.
Ideal Conditions for Practice
• Practice on an empty stomach
• Preferably after an early morning bath
• In open air or a well-ventilated space
• Indoor practice is acceptable during extreme weather
Though the routine may appear long, it provides a complete, harmonious Yoga workout for the entire body.
The Backbone of Health
The flexibility of the spine is the central principle of Yoga.
As long as the backbone remains flexible, health naturally follows.
Yoga, Disease Reversal, and Longevity
As scientific research advances, more evidence continues to emerge in favor of Yoga. It is now increasingly evident that certain chronic conditions—such as heart disease and diabetes—can be reversed through yogic practices.
Pranayama: The Science of Life Energy
Pranayama is the controlled inflow of life energy (Prana) into the body through breath. It is one of the most powerful tools for healing and rejuvenation.
Different pranayamas produce different effects on the body and mind. When practiced correctly, Pranayama addresses numerous common ailments and restores internal balance.
Reversing Ageing
Ancient Knowledge, Living Reality
Modern science has not yet discovered a method to reverse ageing.
Ancient Indian sciences, however, already possess this knowledge.
Through the disciplined practice of Yoga, Pranayama, Ayurveda, Dhyan, and higher Sadhanas, and especially Kundalini Awakening, it is practically possible to slow down—and even reverse—the ageing process.
Ancient texts describe history of people living for even tens of thousands of years.
With the correct combination of these sciences, a long, healthy, and vibrant life is achievable—even today.