1. A number of asanas are found to be very helpful for vitality and rejuvenation. These are:
Completing these exercises will only take 20 minutes and is suitable for individuals of all ages (see items 4 and 5 below for exceptions). To enhance the benefits of these postures, consider incorporating deep breathing exercises, alternative nostril breathing, and rhythmic breathing.
2. These asanas are specialized for rejuvenating the brain and spine, resulting in comprehensive body and mind revitalization.
3. Practicing these asanas will promote a healthy central nervous system (including the brain and spine), healthy glands, well-functioning internal organs, flexible joints, and vibrant skin.
4. If you are dealing with high blood pressure, dizziness, or severe eye problems, it's advisable to avoid inverted postures (headstand, shoulder stand, and reverse posture) until these conditions improve.
5. A small percentage of individuals may experience temporary discomfort for up to two weeks when starting these asanas. This discomfort is due to the elimination of toxins from the body. Following this initial period, you'll begin to feel significantly better. It's normal to experience muscle soreness in the early sessions as you are stretching muscles that haven't been used before. Approach the asanas gently without straining. To minimize soreness in the first two weeks, practice the asanas later in the day (before lunch or in the evening) when your joints are less stiff.
6. Always perform the asanas in the prescribed sequence.
7. Once you've overcome initial soreness, the optimal times for practicing the asanas are early morning or early evening, before your evening meal. Never exercise on a full stomach; wait at least three hours after a main meal, about half an hour after a light snack, and approximately half an hour after consuming juices. After completing the asanas, wait for about 15 minutes before eating.
8. Conduct the asanas outdoors in a garden or in a well-ventilated room. Utilize a thick rug or approximately 2 centimeters of firm foam and wear loose-fitting clothing.
9. Perform the asanas slowly and without straining. Breathe slowly and deeply using only your abdomen. Inhale by expanding the abdomen, and exhale by allowing it to return to its normal position. Concentrate on the specific organs and glands influenced by the asana. Keep your eyes closed. Take short rests after each asana or group of asanas. Aim to practice the asanas six days a week; consistency is the key to achieving results. If you experience any pain or dizziness while performing a particular asana, discontinue it and revisit it in a few months.