THE FIRST STEP INSTRUCTIONS

We want everybody associated with us to possess a sound health, good physique, graceful looks and good efficiency and they should go on improving them day by day. This can be achieved by following Yogic Principles and LIVING IN TUNE WITH NATURE.

We shall consider it to be our demerit if contrary happens even after coming in contact with us.

Therefore we have invented a STEP BY STEP HEALTH IMPROVEMENT PLAN to be observed by every student so that after one year a person may become a totally changed and improved person.

As you study and become conversant with theory and practice of Yoga and Nature Cure, you will come to know of the rules governing health and diseases but unless you have practiced and observed them of your self, you may not be able to realize them. Personal experience is important. Only then you will be able to guide others. This factor also was kept in mind while planning various steps. Presuming that you are ignorant at present about ‘YOGIC and NATURAL WAY OF LIFE’ very simple observances are suggested in the first step which relate to disciplined life, sleep and diet. In fact, good hunger, sound sleep and happiness are synonymous with good health. Therefore we shall start our observations right from them. As your study progress, we shall go on advising further observances relating to different aspects of life and health.

The students are to remember that in YOGA & NATURE CURE change of life style which includes change of diet as well is largely responsible for prevention and cure of diseases. Therefore these simple instructions may constitute part of their practical experience and they should net be given less importance in study.

As a FIRST STEP you are advised to follow the 7 simple instructions given below:

  1.   Set timing for rising up and sleep
  2.   Regulate water drinking
  3.   Simplify your diet and come closer to Natural diet.
  4.   Give Physiological rest to body by observing fasting periodically
  5.   Don’t be in Hungry
  6.   Know the disturbing factors and face them
  7.   Be Happy

We shall advise you to go for the SECOND STEP instructions after you  have observed these instructions for at least 21 days . We don’t insist that you follow them literally. What we expect of you is that you will try to understand the essence of instructions and follow them with conviction to improve your own health, suitably modifying them, if need be, in a manner which may best suit to your life style and needs, at  the same time not loosing the core message. Some important points relating to each instruction are given below:

Set Timings for Rising up and Sleep.

Remember 2 hours sleep before midnight is better than four hours sleep after midnight.

As far as possible go to bed early and get up early in the morning, Getting up early before sun rise may solve many of your problems automatically. You will see that you have plenty of time for every thing once you get up early. By sticking to the rule of getting up early, the problem (or-habit) of not going to bed early will also be solved automatically.

Be rigid at first to switch off light and go to bed at fixed timing and get up shedding laziness at fixed time. Once the habit is formed no effort will be required.

Try to get sound sleep of 6-7 hours by emptying the mind while going to bed. Try your own techniques. We shall be suggesting a few techniques in subsequent instructions. What we want is you try to observe and find out your own techniques at first in case you have any problem of not getting sleep.

Regulate Water Drinking:

After getting up, drink at least a glass of water mixed with 2 to 3 tea spoonful of Honey (just sufficient to make it sweet). Add a little juice of lime (NIMBU) (half or one depending on the juice). In case one is addicted to bed tea he can try with warm water. This may give the same stimulation as one gets from tea. If you are suffering from acidity, sip it as you take tea instead of drinking it like water. In case you are suffering from diabetes or some other disease you may consult your doctor. This can he replaced with a glass of water with a little salt and lime in case honey can not be afforded or the doctors advise against use of honey for some reason. OR one can even go for simple water.

Take one- two glasses of water at least half hour before meal. Don’t take water with meals. Drink again after about 40 – 45 minutes. This rule can be observed for breakfast, Lunch and Dinner.

Simplify Your Diet and come closer to Natural Diet

  1. Eat when you are hungry. Don’t eat if you are not. Avoid forced eating.
  2. Don’t over eat.
  3. Avoid too many varieties of food at a time. Simpler your diet, the better it is.
  4. Let seasonal fruits, vegetables, raw salads form part of your every day menu. You must get sufficient vitamins and minerals in your diets, which they provide. (we will come to explanation of balanced diet in subsequent in instructions)
  5. Enjoy food items in their natural form as far as possible and develop a natural taste. Remember, taste is a habit factor.
  6. Your intestines are better suited to vegetarian diet. Therefore turn more to vegetarian diet.
  7. Avoid health harming food, such as too much fat, masalas, sugar preparations, too much of tea, coffee and Alcoholic beverages etc. Prefer for natural foods, fruits, juices, dry fruits, sprouts and salads etc.
  8. Fix timing for Breakfast, Lunch and Dinner. Don’t be too late for dinner so that you may find some time gap between dinner and sleep.
  9. If you are constipated take vegetable soups, boiled vegetables, salads and fruits (exclusively or more in quantity to other food items) in your dinner for a week and evaluate the results.
  10. Chew sufficiently before swallowing. Don’t be in hurry. Proper mastication helps in proper digestion.

Remember, you are what you eat.

Give Physiological Rest to Body by observing Fasting periodically

  1. Fasting is quite different from starvation. If one has never fasted, he may not understand the value of fasting. To start with skip dinner on any fixed day once a week and evaluate your feelings the next day,
  2. Let fasting be not substituted with alternate food items except water or honey water.
  3. Rest during fasting enhance the beneficial effects of fasting.

Don’t be in Hurry

Fix timings for all your activities and be ready for it before time.

Form a habit to sit or stand relaxed and quiet, close your eyes and calm down for 2 – 3 minutes before you start for office. While doing so simply concentrate upon your nostrils and observe how you are inhaling and exhaling to avoid any distraction of your mind.

Know the Disturbing Factors and Face them

  1. Take a sheet of paper or your personal note book. Make out a list of all such factors that are disturbing you physically, mentally, socially, spiritually or in any manner. Be sincere to your self while doing so.
  2. In the second column of the same page write what you have done for them so far.
  3. In the 3rd column assess and write what should be done to solve them.
  4. In the 4th column write what you can do of facts in Column 3.
  5. In 5th column write who are the right people or resources where from you should obtain help to solve them.
  6. ACT accordingly. DON’T AVOID OR ESCAPE but FACE THEM. Remember, every problem has as solutions. See the chart occasionally. Strike out which ever has been solved.

Be Happy

  1. Be happy and you will be happy.
  2. Laugh loudly whenever you can. Find occasions and create occasions to laugh.
  3. Whenever you are depressed, start some physical activity, play or run. Remember mind can not remain depressed when the body is in motion.
  4. It is your attitude towards life and things which govern your happiness. Therefore, develop positive attitudes.