`Govt Industrial Training Institute for Women, Chandigarh

LESSON PLAN

Trade & Course:

Cosmetology (CTS)

Scope:

Lesson Plan no.:   4

Subject/Module: Yogic Excercise

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.

3.  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 4

20.Vaksha sthala shakti vikasak

Benifits

.             Vaksha-sthala Shakti Vikasaka 1

                        developing the chest

1. Feet together. Stand upright. Arms at your side.

2. Palms turned to face backward with fingers together.

3. Swing your arms up and back in a semi-circle, palms facing the sky.

4. While doing this, inhale through the nose and lean back as far as possible.

5. Tuck your tailbone under and push your hips forward to give you a deeper lean.

6. Make sure you do not crimp the back of your neck, but allow it to arch back with space between your vertebrae.

7. Hold this position as long as you can.

8. Exhale slowly while reverting to the original position.

9. Start by doing this 5 times.

                                                                                                                                      This exercise is beneficial for those with chest diseases such as tuberculosis, asthma and chronic bronchitis. The chest expands and becomes strong.

People with a weak heart will also benefit by doing this exercise for five minutes every morning.

Power point Presentation

Charts

21.Udara Shakti Vikasaka

22.Kati Shakti vikasak

23. Kati Shakti vikasak

BENIFITS

                         .Udara Shakti Vikasaka

                Abdominal respiration

1. Feet together. Stand upright.

2. Raise you neck an inch above its normal position.

3. Breathe quickly and deeply through the nose (Bellows Breathing).

4. When you inhale, distend your abdomen.

5. When you exhale, contract it.

6. Try to distend and contract your abdomen to its fullest extent.

7. Ensure a rhythmic inhalation and exhalation cycle.

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

.              Kati Shakti Vikasaka

                               strengthening the back                                           

1. Stand with your feet apart, as far as possible.

2. Arms on hips. Keep your fingers pointing back and your thumbs pointing        forward.

3. Inhale and bend back from the waist as far as you can go. Hold this posture.

4. Then, exhaling gradually, bend forward to touch the ground with your head.

5. Start by doing this 5 times.

              Kati Shakti Vikasaka

1. Feet together.                                                                                                     2. Stand upright. Arms stretched out sideways.

3. Spread your arms out to the side.

4. Bend your trunk to the left, as far as you can.

5. Stretch so that your hand touches your calf. Return slowly to centre.

6. Then bend to the right, stretch, and return slowly to centre.

7. While doing this exercise, ensure your arms do not move up or down and that your trunk does not lean forward or backward.

8. Repeat the exercise with your feet 2 feet apart.

9. Start by doing these exercises 5 times.

Regular practice removes all minor deformities of the back. Men and women under 25 can add to their height, while those between 25 and 30 will also find themselves taller than when they started. It is a boon for short persons. These exercises are especially good for strengthening the back. Artists and actors will find them of great help. A short course of these exercises will add several inches to the chest and take away many more from a flabby back, while regular practice will make the body symmetrical and strong.

..                   

      24.             Kati Shakti Vikasaka

                  strengthening the back

1. Stand with your feet apart, as far as possible.

2. Arms on hips. Keep your fingers pointing back and your thumbs pointing forward.

3. I nhale and bend back from the waist as far as you can go. Hold this posture.

4. Then, exhaling gradually, bend forward to touch the ground with your head.

5. Start by doing this 5 times.

6. backbend 3

..       25     Muladhar-Chakra Shuddhi

toning the bowels and muladhar chakra

1. Feet together. Stand upright. Thighs pressed together. Neck relaxed.

2. Press your buttocks rigidly together.

3. Contract the rectum as if drawing in air.                                                      .          4.  Breathe normally, although your breath may suspend naturally.

5. Your body may also tremble with the very violence of the effort.

6. Since this exercise is for the internal organs no illustration is possible.

7. Repeat the exercise with the feet seperated by about 2-3 inches.

8. Start by practicing this for 2 minutes, aiming for 5.

The Upanisads say: “The drawing up of air through the rectum, Apana, results in the elimination of the products of the kidneys and the bowels, and slenderness replaces flabbiness.”

             26.      Upastha Tatha Svadishthana Chakra Shuddhi

                            cleansing and toning the bowels

1. Feet 1.5 feet apart. Stand upright.

2. With buttocks rigid, contract and draw upward the muscles of the rectum and the genital organs.

3. Breathing would automatically be suspended.

4. Your feet, knees and thighs will begin to tremble.

5. This particular exercises draws heavily on your energy and special care       6. should be taken to ensure it is being done correctly.

7. This exercise stimulates the hypogastric plexus of nerves. From both these centres, the nerve supply goes to the lower part of the intestinal tract as well as to the pelvic viscera and the sphincters of the genito-urinary system and anus

.       .    

                        27.          Kundalini Shakti Vikasaka

                                  developing the mystic coil

1.Feet 2 inches apart. Stand upright.

2.Hit your heels on your buttocks one after the other, with force.

3.Care should be taken to bring the foot down on the original spot from which it was raised. Start with 25 times.

4.This exercise kindles the forces of the “mystic coil” or Kundalini.                 

Upanishads state that the coil endowed with immense power resides in the upper region of the knot. This knot is the cause of the bondage of the ignorant and the emancipation of the yogi.

Charts/ Videos

Video

Refs. : NIMI Cosmetology book

          :YouTube videos

         : Google.com