In the 1st step instructions we have suggested you to follow following seven instructions.

1)      Set timings for sleep and getting up.

2)      Regulate water drinking.

3)      Simplify diet

4)      Don’t be in Hurry

5)      Give physiological rest to body by observing periodical fast.

6)      Sort out disturbing factors.

7)      Be Happy

Had you observed these instructions sincerely for about three weeks as advised, you might have felt a change towards positive side. In fact what we want is that you integrate simple Yogic & natural health principles slowly and slowly in your daily routine. In young people the effects of these may, not be visible early because they are already fit but elderly People who have crossed fifty, and in those who are having some health problems, the effects will be immediately felt. If you observe really healthy, fit and happy people, you will find that the secret of their well being is not that they have sacrificed so many things in life but that they have cultivated some good habits and they have not abused their energies. The benefit of these Good habits is not short term but long lasting. YOU WILL STAY HEALTHY THROUGH OUT YOUR LIFE and major killers and cripplers of present day civilization like B.P., diabetes, cancer, AIDS, brain hemorrhage, paralysis, arthritis etc., will avoid coming towards you if you integrate natural health principles in your daily routine.

Remember that all the instructions given under this plan are to be modified suiting to one’s need and lifestyle without losing the core message.

In the second step you are to observe the following instructions:

1)      Find time for exercise.

2)      Find time to relax.

3)      Don’t abuse your energies.

4)      Don’t be one sided.

5)      Be aware about whatever you do.

The above instructions are suggested presuming that you have already studied the lessons dispatched by us. Some important points relating to each instruction are given below:-

1)      Find time for exercise

1. Morning are always better. However if your routine does not permit you for mornings, find sometime in the evening but your stomach should not be over loaded.
2. Don’t be in hurry while doing exercise. Enjoy and feel each movement in exercise. You can set an exercise routine depending upon availability of time. Even 15 minutes routine can do. For this, exercises best suited to you may be chosen.
3. If nothing can be done at least rotate your spine in four directions i.e forward, backward, left and right. This should be done rhythmically.
4. Remember forward bending is prohibited if you are suffering from cervical or lumber spondylosis. In hypertension backward bending should not be stretched too much.
5. Warm up your body by jogging or rubbing the body with palms and do a little deep inhalation and exhalation as you start the exercises.
6. Simple Yogasanas can be selected and performed regularly. Simplest 15 minutes routine can be as follows:-

1. Sitting postures like Padmasan/ Siddhasan/ Vajrasan.
2. Standing posture like – Tarasan.
3. Backward bending posture like Bhujangasan.
4. Followed by Shalabhasan.
5. The Benefits of both Bhujagasan and Shalabhasan can be had in Dhanurasan. (This posture can be included in case of elderly people after initial one week of practice of other simple asanas as it is slightly strenuous.)
6. Forward bending posture like Paschimotanasan.
7. Side bending posture like Ardh-Matsyendrasan.
8. If time permits include Gomukhasan in the routine.
9. If one wants to include Sarvangasana, it should be done in the last.

10.  At the end don’t forget to do Shavasana. If one gets tired in between also, Shavasana can be performed.

Thee above sequence of asanas can be adopted and started with one minute for each asana. Gradually one can extend the time. Shavasana should of course be lengthened till one is completely relaxed.

Vajrasana can be performed both before and after meals. Therefore form a habit to sit in this posture. This will greatly improve your digestion and well being.

1. Massage is a substitute for exercise for those who can not do exercise.
2. Walking is best exercise. Enjoy walking with a free mind.
3. Jogging also is a very pleasant form of exercise.

2)      Find time to relax

1. Form a habit to remain relaxed always.
2. Whenever stressed, do deep breathing (inhalation and exhalation) for 3 – 4 times, thereafter sit on a chair, or lie down, close your eyes and relax ; suggest yourself that you are relaxing.
3. While relaxing let your mind be not occupied. Simply feel relaxation. Shake or move tense parts and feel relaxation.
4. Shavasana is a form of relaxation.
5. Form a habit to relax before going to job, after returning back and before sleep.
6. Relaxation does not require much time. One can do relaxation even during Work hours or traveling in train or bus once technique is mastered.

3)      Don’t Abuse your Energies

1. Excess of anything is bad. Avoid all-excesses whether they relate to work, play, enjoyment, or even rest and sleep.
2. Don’t over exhaust yourself. Whenever tired, go for rest.
3. If sleepy, go to bed for sleep.
4. Cultivate the habit of “Vital Economy” sincerely.
5. One should feel energetic after rest and sleep. If you don’t feel so, find out what is wrong with you.

4)      Don’t be one Sided

1. There are four planes of living i.e physical, mental, moral and spiritual. Pay attention to all the sides.
2. While exercise and balanced diet nourish physical plane, good literature, good music, and healthy friendship, creative art and beauty nourish the mind. Good intensions towards others help in cultivating morality. Close observation of NATURE and its vastness, feeling gratitude to Almighty for all your possessions, leaving fruit of action to HIM, reading Yogic or spiritual literature, observation of silence or prayer etc. help in uplifting spirituality.
3. Find out your ways and means to nourish all the planes of living. One sided development of any one plane may not make you happy and balanced.
4. Find sometime to be LONELY for a few hours at least ONCE A WEEK OR FORNIGHT. Don’t engage yourself in any activity in these hours like viewing T.V or reading fiction or news paper. Simply be alone. Enjoy-being alone.

5)      Be aware about whatever you do

1. Most of the time we act mechanically without being aware about our action. In fact things happen automatically like in driving. Try to develop awareness about whatever you do.
2. If you are addicted to smoking or alcohol or drugs etc. be aware whenever you smoke or drink. Don’t do anything unknowingly. Once you start doing the things knowingly most of your undesirable habits and actions will cease automatically. Whenever you light a cigarette know that you are going to smoke and it is injurious to health. As you start taking things knowingly and perform actions knowingly the chances of wrongs being corrected always stand. Several people have left their undesirable habits like smoking etc. through this technique.
3. Constant awareness helps avoid abuses, keeps one balanced, makes one sensitive and increases efficiency. Therefore develop this ability of being conscious and aware about your actions all the time. Sometime sit comfortably, close your eyes and observe whatever is happening all around you without being disturbed of them. Simply know and don’t react.
4. Your awareness tends to cease with habit. Suppose you are habituated to go by certain route daily you may go and come automatically. Change to some other route and you will find that you are conscious all the way. Make some such experiments to understand the nature of your consciousness.

For carrying out these instructions you don’t require much additional time. We don’t agree with those who find excuse of time. Only if you analyze your routine sincerely, you will find that quite a considerable part of your time is spent in non productive and useless activities. Once you change your attitude you can save plenty of time. You can miss a few programmes of T.V, you can drop a few portions or news paper or fiction, you can miss a few programmes which are not going to benefit you in any way. SAVE TIME AND INVEST IN HEALTH

All the students are requested to go through the above instructions carefully and try to understand the “Core Messages” in them. Observe the instructions for three weeks and reply the attached questionnaire and send to us.