13. Auto Accupressure:

Procedure :
1.  Interlock the fingers. Exert pressure for  10-12 seconds. Release the pressure. Repeat 5-6 times.

2.  Exerting the pressure on the interlocked fingers, move them front and back.

3.  Exerting the pressure move the interlocked finger up and down.

4.  Exerting the pressure move the interlocked finger to right and left.

5.  Pull the interlocked fingers alternately on the right and left side. Repeat 5-6 times.

6.  Interlocking the fingers, raise the right elbow up and lower the left elbow down. Exert the pressure. Alternately the positions of the elbow are to be changed.

7.  Both the palms are pressed. So, that alternately one palm is placed on the other.

Advantages :
These exercises help in creating pressure on different acu-points placed in the palms. It strengthens the entire body.

14.     Exercises for Chest Heart and Lungs:

During these exercises when the chest is expanded 2-4 liters of air has to be inhaled. When the chest is brought to normal position the entire air has to be exhaled. Each exercise has to be repeated for 10-15 times.

Procedure :
1.  Folding the fingers, form a fist; Both the fists are placed near the navel. Breathing in raise the fists, from the sides along with head. Breathing out come to normal position.

                                          
2.  Stretch the arms in front. Breathing in, raise the arms form a Namsakar Posture. Gradually raise the head. Breathing out come to normal position.

3.  Stretch the arms in front with palms touching each other. Breathing in raise the arms at the sides. Head is also to be raised. Breathing out come to normal position.

4.  Repeat the above exercise with the back of palms facing each other.

5.  Stretch the arms at side. Breathing in, raise the head and arms forming a Namaskar Posture. Breathing out come to normal position.

6.  Stretch the arms in front, move them in clock-wise and anti-clock wise direction for 8-10 times. While raising the arms breathe in when they come to normal position breathe out.

7.  Stretch the arms at side. Breathing out, pat the back, one elbow placed on the other, Breathing in come to normal position.

8.  Raise the arms. Touch the left elbow with the right palm and right elbow with the left palm. Breathe in while raising the arms and breathe out while touching the elbows.

Advantages :
As sufficient air is inhaled, chest, heart and lungs are strengthened and energised. It reduces tiresomeness. Heart attak, T.B. and other related problems are prevented.

15. Exercises for stomach:

Procedure :
1.     Sit comfortably in Sukhasan. Place both the hands by the side of the right knee. Breathing out, bend stomach, chest and head. Touch the chin to the right knee.    Breathing in come to normal position. Repeat on the left side. Practice for 10-12 times.

2.     Sit comfortably. Place the hands at the side of knees. Breathing out, bend, stomach, chest and head forward. Touch the forehead to the ground. Breathing in come to normal position. Repeat 10-12 times.

16.     Exercises for the back and waist:

Procedure :
1.     Sit comfortably with hands stretched at sides. Breathing out, turn to right. Breathing in come to normal position. Repeat the left side. Practice for 10 to 15 times.

2.     Sit Comfortably with both the hands raised in a Namaskar Posture. Breathing out, bend to right. Breathing in come to normal position. Again, breathing out bend towards left.

3.     Stretch the arms at the side. Bending from the right, stretch the right arm further. A gap of one inch is to be maintained between the ground and the palm. Raise the left arm and touch the right ear. Alternately repeat on either sides.

4.     Form fist, place the fists near the chest. Swiftly swing the body on either sides. While turning look at the back, breathing out.

Advantages :
Back bone is strengthened. Problems related to back and waist are reduced. Extra accumulated fats get melted away.

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    After practicing all the above kriyas, gently massage eyes, face, throat, neck, hands and shoulders. Stretch the legs and also massage them. After relaxing for a while one can have a glass of water or a cup of Sampoorna Arogyamritam.

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    It will take only 20 to 30 minutes for performing the above Micro Yogic Kriyas. Do practice them regularly for better health.

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