` Govt Industrial Training Institute for Women, Chandigarh

LESSON PLAN

Trade & Course:

Cosmetology (CTS)

Scope:

Lesson Plan no.:   1

Subject/Module :Yogic Excersice 

Prepared BY:  RENU GULATI

                      Instructor Cosmetology

TITLE:  Suksham vayayam

OBJECTIVE/Specific Aim: At the end of this lesson trainee shall be able know

1.     Defination of Suksham vyayam.

2.     Procedure of suksham vayayam.

Benefits of Suksham vayayam.

3.     Precautions of Suksham vyayam.

Teaching Aids: Power point presentation, Laptop/ Desktop, related Charts & Videos,

PRESENTATION

Day

Points

Information

Example/ Spot Hint

Day 1

Definition of suksham vyayam.

As the name suggest Sukshama meaning micro or subtle, Sukshama Vyayama which consists of 48 exercises is meant for micro body parts and subtle body not the gross body. This Sukshama Vyayama is followed by Sthula (gorss) Vyayama which works on the gross body  It is so sensitive, so powerful, and so scientific so deep and yet so simple that even a child after crossing the age of ten can easily practice it and derive benefit. It is beneficial for both the young and the elderly.

Sukshma Vyayama Yoga requires little time and preparation. These short exercises open up subtle energy channels and in a session as short as 15 minutes stiffness in your joints will release and your body will become flexible, awake, strong and ready for the day’s activities. You will, undoubtedly, feel a tangible difference.

Power point Presentation

Procedure of Suksham vayayam.   

1. Prarthana

Benifits

                                            Prathna

1. Feet together.

2. Stand upright.

3.Bend your arms, palms touching, with the thumbs against your throat cavity    and your forearms pressed against your chest.

4.Close your eyes.

5.Turn your awareness within. Feel your body become relaxed but alert.

Only once you are here, relax the pressure of your forearms and palms.

If you haven’t reached this state, continue to press your forearms against your chest.                                                                                                                             *power of concentration.

It is said that Lord Buddha was able to attain the perfect peace with the help of this exercise, while sitting under the Bodhi tree. This exercise gave him the strength to triumph over worldly

Charts/ Videos

Day 1

2.              Uccarana sthala Tatha visuddha cakra suddhi            

Benifits

         Uccarana-Sthala Tatha Visuddha Cakra Suddhi

1.    clearing pharynx, throat and voice

2.    Feet together. Stand upright. Tilt your head backward slightly.

3.    Keep your eyes wide open and your mouth closed.

4.    The chin must sit 2.5 inches above the sternal notch (the cavity at the base of the throat) and held in to be in line with the eyes.

5.    Let your arms hang normally at your side.

6.    Concentrate on your vocal chords (larynx).

7.    Inhale and exhale deeply and rapidly through your nose (Bellows Breathing). Start by doing this for 5 rounds, aiming for 25.

The rapidity and force of the breathing clears, dries and ventilates the air passages.

It clears the pharynx of phlegm. Lisping can be overcome and the voice becomes stronger and more resonant. It is particularly beneficial for singers.

Day

1

3.Buddhi Tatha Dharti Shakti Vikasak

4.Smaran Shakti Vikasak

5.Medha Shakti

  Vikasak 

6.Netra Shakti     vikasak

Benifits

             Buddhi tatha Dharti Shakti Vikasaka

                    developing the mind and will power                                                             

It clears the pharynx of phlegm. Lisping can be overcome and the voice                becomes stronger and more resonant. It is particularly beneficial for singers.

1. Feet together. Stand upright. Mouth closed.

2. Tilt your head back as far as it will go.s3. Keep your eyes wide open.

4. Concentrating on the crown of your head, inhale and exhale rapidly and vigorously through your nose (Bellows Breathing).

5Start by doing this for 5 rounds aiming for 25

                       .Smarna Shakti Vikasaka

.                        developing the memory

2. Feet together. Stand upright. Mouth normal and relaxed.

3. Focus your eyes on a spot 5 ft. in front of your toes.

4. Concentrate on the Brahmarandhra – the yogic term for the area between        where your hairline starts above your forehead and the crown of your head (just under the anterior fontanelle).

5. Inhale and exhale vigorously (bellows effect) through your nose.

6. Start by doing this for 5 rounds aiming for 25.

This exercise is of special benefit to people who suffer mental fatigue.

There is a marked improvement in memory

This exercise is useful for all those whose work causes mental strain and nervous exhaustion                             

           .

                          Medha Shakti Vikasaka

.                         Developing the intellect

2. Feet together. Body and back erect.

3. Lower your chin to rest on the sternal notch.

4  Eyes closed.

5. According to Yogic science, the centre of intellectual vigour is in the        depression at the back of the neck.

6 Concentrate on this with all the force you possess.

7. Then start the bellows breathing exercise inhaling and exhaling with equal        force.

8. Start by doing this for 5 rounds, aiming for 25.

 .                      

                             Netra Shakti Vikasak

                           Improving the eye-sight

2...Feet close together. Back erect.

3. Head tilted back as far as it will go.

4. Concentrate on and look at the spot between your two brows without blinking.

5. Your eyes must squint when you do this exercise.

6. When your eyes feel tired or start to water, discontinue the exercise and resume it after a short rest.

Start by doing this for 30 seconds and build to 5 minutes.                                                                                                                                                            It strengthens and improves the balance and coordination of the various muscles that move the eye.

Refs. : NIMI Cosmetology book

          :YouTube videos

         : Google.com