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Stretch Exercises for Computer Users

Sitting in front of computer for hours whether it is for your office work or you are playing games may cause muscle strain, tension or many other health issues including back pain, wrist, neck and shoulder related problems. Take a short stretch break 30 minutes or so. And remember the 20/20 rule. Take your eyes off of your computer screen for 20 seconds every 20 minutes. Focus on an object far from the computer screen.
You should do these 10 exercises everyday to avoid these health related issues if you used to spent most of your time in front of computer screen by seating idle.

Exercise 1:  Stretching Hands in Front: 

You can do this by seating on your chair. Cross fingers of your both hands, lift your hand in front of your shoulders in 180 degrees. Feel the stress in both arms. Do it for 10-20 seconds for two times.

Exercise 2:  Lift one Hand Up and one Down: 

Lift one of your hand up and one down, as shown in the picture below and hold the position for 8-10 seconds and reverse it for other arms too.

Exercise 3:  Sitting Side Stretch: 

Put your left leg on right as shown in the picture below. Hold the left knee with right hand and rotate your head, neck and shoulders in anticlockwise direction so that you could see the back of your chair, hold it for 5-8 seconds and release. Do the same for other side too.

Exercise 4: Waist Exercise on Chair:

Sit straight and hold your waist with both hands and push it little forward and hold it for 5-10 seconds. Refer the image below to do it properly. Repeat this two times.

Exercise 5: Hand Stretching Upward:

Stand up from your chair. Cross fingers of and do a stretch by holding your hand above your head as shown in the sketch below:

Exercise 6: Standing Side Stretch:

Hold your right hand elbow with your left hand and slowly bend at the waist to left side until you feel a mild stretch in your back by pulling elbow to right, to understand batter refer the sketch below. Do the same thing for other side too.

Exercise 7: Neck Stretch:

Stretch your neck left and right for 4-8 seconds each side. Repeat it for 3-4 times.

Exercise 8: Wrist Stretch Exercise:

Join your palms as doing prayer. Raise your elbows until you feel the stretch in the palm side of forearm hold it for 4-6 seconds. Do it also by lowering your hands down as given in the second picture below.

Exercise 9: Shoulder Exercise:

Push your shoulders up and hold it for 4-6 seconds and release. Repeat it for 4-6 times.

Exercise 10: Relax Exercise for Hands:

Make loose your hands, feel them relaxed and tremble for 4-6 seconds. Repeat it for 3-4 times.
As you have seen, these stretch exercises are very simple and easy to do. So, never forget to spend some time daily to do these exercise to avoid various health issues.
The key to stretching is to be relaxed while you concentrate on the area being stretched. Your breathing should be slow, deep and rhythmic. If you do these exercises regularly you should notice greater flexibility over time.

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Two Minute Daily Meditation

The habit of meditation is one of the most powerful things and also one of the most simple habits to do. It can take just one or two minutes.

Why Meditate?

Why create a small daily meditation practice?

  • It relieves stress and helps you to relax.
  • Meditation has been shown to have mental benefits, such as improved focus, happiness, memory, self-control, academic performance and more.
  • Some research on meditation has indicated that it may have other health benefits, including improved metabolism, heart rate, respiration, blood pressure and more.
  • Actually, some of the best benefits of meditation are hard to define — you begin to understand yourself better, for example, and form a self-awareness level you’ve never had before.
  • Most simply, sitting for just a few minutes of meditation is an oasis of calm and relaxation that we rarely find in our lives these days. And that, in itself, is enough.

How to Do It Daily

There are lots and lots of ways to meditate. But our concern is to form the daily habit of meditation. And the method will be as simple as possible.

Commit to just 2 Minutes a Day. 

Start simply if you want the habit to stick. You can do it for 5 minutes if you feel good about it, but all you’re committing to is 2 minutes each day.

Pick a Time and Trigger. 

Not an exact time of day, but a general time, like morning when you wake up, or during your lunch hour. The trigger should be something you already do regularly, like drink your first cup of coffee, brush your teeth, have lunch, or arrive home from work.

Find a quiet spot. 

Sometimes early morning is best, before others in your house might be awake and making lots of noise. Others might find a spot in a park or on the beach or some other soothing setting. It really doesn’t matter where — as long as you can sit without being bothered for a few minutes. A few people walking by your park bench is fine.

Sit Comfortably. 

Don’t fuss too much about how you sit, what you wear, what you sit on, etc.Those who can sit cross-legged comfortably might do that instead. Still others can sit on a chair or couch if sitting on the floor is uncomfortable.

Start with just 2 Minutes.

 This is really important. Most people will think they can meditate for 15-30 minutes, and they can. But this is not a test of how strong you are at staying in meditation — we are trying to form a longer-lasting habit. And to do that, we want to start with just a two minutes. You’ll find it much easier to start this way, and forming a habit with a small start like this is a method much more likely to succeed. You can expand to 5-7 minutes if you can do it for 7 straight days, then 10 minutes if you can do it for 14 straight days, then 15 minutes if you can stick to it for 21 straight days, and 20 if you can do a full month.

Focus on your Breath. 

As you breathe in, follow your breath in through your nostrils, then into your throat, then into your lungs and belly. Sit straight, keep your eyes open but looking at the ground and with a soft focus. If you want to close your eyes, that’s fine. As you breathe out, follow your breath out back into the world. If it helps, count … one breath in, two breath out, three breath in, four breath out … when you get to 10, start over. If you lose track, start over. If you find your mind wandering (and you will), just pay attention to your mind wandering, then bring it gently back to your breath. Repeat this process for the few minutes you meditate. You won’t be very good at it at first, most likely, but you’ll get better with practice.
And that’s it. It’s a very simple practice, but you want to do it for 2 minutes, every day, after the same trigger each day. Do this for a month and you’ll have a daily meditation habit.
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Buddhist Meditation

In the Buddha's great discourse on the practice of mindfulness, the Maha-Satipatthana Sutta, both the object and the means of attaining it are clearly set forth. Attentiveness to the movements of the body, to the ever-changing states of the mind, is to be cultivated in order that their real nature should be known. Instead of identifying these physical and mental phenomena with the false concept of "self," we are to see them as they really are: movements of a physical body, an aggregate of the four elements, ('mahabhutas') subject to physical laws of causality on the one hand, and on the other, a flux of successive phases of consciousness arising and passing away in response to external stimuli. They are to be viewed objectively, as though they were processes not associated with ourselves but belonging to another order of phenomena.

Buddhist Meditation : True Self

From what can selfishness and egotism proceed if not from the concept of "self" ('sakkayaditthi')? If the practice of any form of meditation leaves selfishness or egotism unabated, it has not been successful. A tree is judged by its fruits and a man by his actions; there is no other criterion. Particularly is this true in Buddhist psychology, because the man 'is' his actions. In the truest sense they, or the continuity of kamma and 'vipaka' which they represent, are the only claim he can make to any persistent identity, not only through the different phases of this life but also from one life to another. Attentiveness with regard to body and mind serves to break down the illusion of self; and not only that, it also cuts off craving and attachment to external objects, so that ultimately there is neither the "self" that craves nor any object of craving. It is a long and arduous discipline, and one that can only be undertaken in retirement from the world and its cares. Yet even a temporary retirement, a temporary course of this discipline, can bear good results in that it establishes an attitude of mind which can be applied to some degree in the ordinary situations of life

Buddhist Meditations: Detachment Concentration

Detachment, objectivity, is an invaluable aid to clear thinking; it enables a man to sum up a given situation without bias, personal or otherwise, and to act in that situation with courage and discretion. Another gift it bestows is that of concentration -- the ability to focus the mind and keep it steadily fixed on a single point ('ekaggata', or one-pointedness), and this is the great secret of success in any undertaking. The mind is hard to tame; it roams here and there restlessly as the wind, or like an untamed horse, but when it is fully under control, it is the most powerful instrument in the whole universe. He who has mastered his own mind is indeed master of the Three Worlds.
In the first place he is without fear. Fear arises because we associate mind and body ('nama-rupa') with "self"; consequently any harm to either is considered to be harm done to oneself. But he who has broken down this illusion by realizing that the five 'khandha' process is merely the manifestation of cause and effect, does not fear death or misfortune. He remains equable alike in success and failure, unaffected by praise or blame. The only thing he fears is demeritorious action, because he knows that no thing or person in the world can harm him except himself, and as his detachment increases, he becomes less and less liable to demeritorious deeds. Unwholesome action comes of an unwholesome mind, and as the mind becomes purified with Meditation, healed of its disorders, bad kamma ceases to accumulate. He comes to have a horror of wrong action and to take greater and greater delight in those deeds that are rooted in 'alobha', 'adosa', and 'amoha' -- generosity, benevolence and wisdom.
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What Is Kriya Yoga?

Kriya Yoga is a meditation technique that quickly accelerates one’s spiritual growth. It was first made widely known by Paramhansa Yogananda in his Autobiography of a Yogi. According to Yogananda, Kriya is the most effective technique available to mankind today for reaching the goal of Yoga: union with the Divine.

What Is Kriya Yoga?

Referring to the universal need for yoga, and particularly for Kriya Yoga, which guides the energy into, and up, the spine, Yogananda once said,
"You can be in a room twenty years, trying to get out through the walls, the ceiling, the floor. It is when you finally discover the door that you find your way out. That’s how it is with the soul. The average devotee may struggle his whole life trying to escape the bodily limitations by unscientific means, and by the paths only of devotion or discrimination. By Kriya Yoga, however, if he is sincere, he can escape quickly. Kriya Yoga takes one to God by the universal highway: the spine." —From Conversations With Yogananda

The Origin of Kriya Yoga

Kriya Yoga is an ancient technique that was hidden in secrecy for many centuries. It was revived in 1861, when the great yogi Mahavatar Babaji taught the technique to his disciple Lahiri Mahasaya during their meeting in the Himalayas.
Kriya has been taught in an unbroken link of spiritual succession to this day. Paramhansa Yogananda personally authorized his disciple, Swami Kriyananda (founder of Ananda) to initiate qualified people into Kriya.
Kriya Transmission

The Technique of Kriya Yoga

Kriya Yoga is so effective because it works directly with the source of growth — the spiritual energy deep in our spines.
All yoga techniques work with this energy, usually indirectly. Yoga postures, for example, can help open up the spinal channels, and balance the energy in the spine. Yoga breathing exercises can help to awaken that energy.
The Kriya technique is much more direct. It helps the practitioner to control the life force by mentally drawing it up and down the spine, with awareness and will. According to Yogananda, one Kriya, which takes about a half-minute, is equivalent to one year of natural spiritual growth.
The technique itself is taught through initiation. As Yogananda said in his autobiography, “Because of certain ancient yogic injunctions, I cannot give a full explanation of Kriya Yoga in the pages of a book intended for the general public. The actual technique must be learned from a Kriyaban or Kriya Yogi; here a broad reference must suffice.”

The Path of Kriya

Paramhansa Yogananda taught Kriya Yoga as a spiritual path that includes three other techniques, along with discipleship to the Kriya line of Masters. The Kriya technique is not a “magic bullet” that will give one instant spiritual progress. It is effective only to the extent that the Kriya yogi practices it with awareness, sensitivity, and an open heart.
Ananda teaches the four techniques that encompass the Path of Kriya, just as Yogananda taught them: the Energization Exercises; the Hong-Sau Technique of Concentration; the Aum Technique of Meditation; and the Kriya technique. After establishing the first three techniques as part of a daily meditation practice, one can receive the Kriya technique. This process takes about a year, or more, depending on the student. 

Discipleship and Kriya

Discipleship is an important part of the Path of Kriya. Discipleship means accepting the lineage of Kriya masters as your Gurus, or spiritual guides. Even though they are no longer living in a body, their inner guidance and support are felt by all who accept their help.
Ananda Kriya Yogis recognize Babaji, Christ, Lahiri Mahasaya, Sri Yukteswar, and Paramhansa Yogananda as their Gurus. You can learn more about all of them, and about the principles of discipleship, by reading Yogananda’s Autobiography of a Yogi
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Beginners Meditation - Paramahansa Yogananda

Find a quiet, peaceful place where you can be secluded and undisturbed during meditation. Sit on a straight chair or cross legged on a firm surface — cover that with a woolen blanket and/or a silk cloth. This insulates your seat from the downward pull of subtle earth currents.

1) Prayer

After you are established in the meditation posture, begin by offering God a prayer from your heart, expressing your devotion and asking His blessings on your meditation.

2) Tense and Relax to Remove All Stress

Inhale, tensing the whole body and clenching the fists.
Relax all the body parts at once and, as you do so, expel the breath through the mouth in a double exhalation, "huh, huh."
Repeat this practice three to six times.
Then forget the breath. Let it flow in and out naturally, of its own accord, as in ordinary breathing.

3) Focus Attention at the Spiritual Eye

With the eyelids half closed (or completely closed, if this is more comfortable to you), look upward, focusing the gaze and the attention as though looking out through a point between the eyebrows.
Do not cross the eyes or strain them; the upward gaze comes naturally when one is relaxed and calmly concentrated.
What is important is fixing the whole attention at the point between the eyebrows.
When the purpose of meditation is fulfilled, the devotee finds his consciousness automatically concentrated at the spiritual eye, and he experiences, according to his inner spiritual capacity, a state of joyous divine union with Spirit.
It takes deep concentration and calmness to behold the spiritual eye: a golden halo surrounding a circle of blue, in the center of which palpitates a five-pointed white star. Those who do see the spiritual eye should strive to penetrate it by deeper concentration and by devoted prayer to God.

4) Pray Deeply to God in the Language of Your Own Heart

Whether you see the light of the spiritual eye or not, however, you should continue to concentrate at the Christ Consciousness center between the eyebrows, praying deeply to God and His great saints. In the language of your heart invoke Their presence and Their blessings.
Silently chant and pray to God, keeping the attention at the point between the eyebrows, until you feel God's response as calm, deep peace and inner joy.

5) Daily Practice as Preparation for the Deeper Techniques

The meditation period should last at least thirty minutes in the morning and thirty minutes at night. The longer you sit, enjoying the state of meditative calm, the faster you will progress spiritually. Carry into your daily activities the calmness you feel in meditation; that calmness will help you to bring harmony and happiness into every department of your life.
Through daily practice of the foregoing instructions, you can prepare yourself for the practice of the deeper techniques of concentration and meditation. These scientific techniques will enable you to dive ever more deeply in the great ocean of God's presence. We all exist at this very moment in that ocean of Spirit; but only by steadfast, devoted, scientific meditation may we consciously perceive that we are individualized soul waves on the vast ocean of God's bliss.
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Meditation Techniques

The different types of meditation help keep your body and mind healthy. Meditative practices have existed for centuries and since the last couple of decades, the use of meditation has increased due to the rise of interest about the teaching of the eastern cultures and the stress and anxiety of modern life.
There are some basic, fundamental differences among the kinds of meditation that most people practice,
The different types of meditation techniques that have evolved from Hinduism, Christianity, and Buddhism can be classified under five categories:

1. Concentrative Meditation:

In this practice the objective is to cultivate a single-pointed attention on some object, such as a sound, an image, the breath, or a flame. Through the training of consistently returning to the object of focus, the mind develops the capacity to remain calm, stabilized, and grounded. Many Western meditation teachers start beginners with this practice, most commonly focusing on the breath. In some advanced practices, states of bliss may be reached.
The different types of techniques that will help you gain concentration include:
  • Zen meditation
  • Transcendental Meditation
  • Om meditation
  • Shine Meditation or Samadhi
  • Chakra Meditation

2. Reflective Meditation

Reflective, known as analytical meditation and refers to disciplined thinking need to choose a question, theme, or topic and focus your analysis or reflection upon it. Initially, your thoughts may wander to other topics but then you need to train your mind to come back to the topic in question. It is one of the most important types of meditation and is considered to have a calming effect on the mind. It stimulates transformative power and provides you with great conviction and strength to change the course of your life.
There are different types of questions or reflective ideas that you can focus on, such as:
  • Who am I?
  • What is the true purpose of my life?
  • What is my role in this universe?
  • How can I help remove the sufferings of others?

3. Mindfulness Meditation

Mindfulness is a combination of concentration and open awareness. Mindfulness is found in many contemplative traditions, but is most often identified with the Theravadan Buddhist practice of vipassana, or “insight meditation.” The practitioner focuses on an object, such as the breath, bodily sensations, thoughts, feelings, or sounds. The focus is not as narrow as in concentrative meditation, for there is a simultaneous awareness of other phenomena.
There are different types of techniques in this category that you can practice, like:
  • Vipassana meditation
  • Deep breathing meditation
  • Body scan meditation
  • Visualization meditation
  • Mindful breathing
  • Mindful eating
  • Sitting Meditation
  • Walking Meditation

4. Heart-Centered Meditation

Heart-centered meditation will help you release all your fears and sadness and bathe in the radiance of loving kindness and compassion. It is also known as the heart chakra meditation. Practicing this meditation over a period of time will help you to heal your heart and that of others.
This meditation technique helps in opening the heart chakra and removes any negative energy that exists. In order to practice this meditation technique, choose a quiet place, set the right posture and focus on the heart area while inhaling and exhaling slowly but smoothly. You can also connect your heart to the heart of a teacher or a person you feel that is compassionate. This is considered as one of the important types of meditation techniques.

5. Creative Meditation or Visualization

A different type of meditation technique, this form of meditation will enable you to consciously cultivate as well as strengthen different qualities of your mind. It focuses on strengthening qualities, such as appreciation, joy, compassion, patience, empathy, love, gratitude, compassion, humility, fearlessness, and tenderness, among others.
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Why Meditation

Meditation is a way of settling in oneself, at the innermost core of your being. Once you have found the center of your existence, you will have found both your roots and your wings.
The roots are in existence, making you a more integrated human being, an individual. And the wings are in the fragrance that is released by being in contact with existence. The fragrance consists of freedom, love, compassion, authenticity, sincerity, a sense of humor, and a tremendous feeling of blissfulness.
The roots make you an individual, and the wings give you the freedom to love, to be creative, to share unconditionally the joy that you have found. The roots and wings come together. They are two sides of one experience, and that experience is finding the center of your being.
We are continuously moving on the circumference,
always somewhere else far away from our own being, always directed towards others. When all this is dropped, when all objects are dropped, when you close your eyes to all that is not you –even your mind, your heartbeats are left far behind – only a silence remains.
In this silence you will settle slowly into the center of your being, and then the roots will grow on their own accord, and the wings too. You need not worry about them. You cannot do anything about them. They come on their own.
You simply fulfill one condition: that is, to be at home – and the whole existence becomes a bliss to you, a benediction. The inner revolution brings freedom and the only way to make oneself go through the inner revolution is meditation. Meditation simply means learning to forget all that you have learned. It is a process of deconditioning, a process of dehypnosis.
The society has burdened everybody with thousands of thoughts. Meditation simply helps you to come out of that world of thoughts, into a state of silence. It is a process of cleaning your slate completely, it is emptying all that has been forced and stuffed inside you.
Once you are empty, spacious, silent, clean, the revolution has happened, the sun has risen; then you live in its light! And to live in the light of your inner sun is to live rightly. In fact that is the only way to live. Others are only dying, just dying slowly, moving in a queue that goes on becoming shorter and shorter every moment, and any moment you may be the first in the queue. In fact everybody is trying to be first in the queue; a great desire to be the first everywhere.
The ordinary life is only called life – it is not. It is only so-called life. It is a process of gradual death or to be more accurate, a process of gradual suicide.
The moment you become silent and aware and clear and your inner sky is full of delight, you know the first taste of true life. One can call it god, one can call it enlightenment, one can call it liberation; the experience of truth, love, freedom, bliss – different names but the phenomenon is the same.
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OSHO Gourishankar Meditation

This is a soft centering technique which works on the third eye. Osho says that if the breathing is done correctly in the first stage of this meditation the carbon dioxide formed in the bloodstream will make you feel as high as Gourishankar (Mt. Everest). This “high” is carried into the subsequent stages of soft gazing, soft and spontaneous movement, and silent stillness.
The meditation consists of four stages of fifteen minutes each. The first two stages are preparation for the spontaneous Latihan of the third stage. If the breathing is done correctly in the first stage, the carbon dioxide formed in the bloodstream will make you feel as high as Gourishankar (Mt. Everest)


First Stage: 15 Minutes

15 minutes – Sit with closed eyes. Inhale deeply through the nose, filling the lungs. Hold the breath for as long as possible; then exhale very gently through the mouth, and keep the lungs empty for as long as possible. Continue this breathing throughout the first stage.

Second Stage: 15 Minutes

Return to normal breathing, keep your body still and relaxed in a sitting position and with your eyes open gaze softly at a candle flame or a flashing (strobe) blue light.
If you use the strobe blue light, the frequency of the flashes should be synchronized with the drumbeats of the music for this stage.from the CD (7 times the average heart beat).

Third Stage 15 Minutes

With closed eyes, slowly get back on your feet with your body loose and receptive. Now move very gently and subtely in whichever way you want, the subtle energies within this “latihan” will move you from within, as if you are a puppet hanging from invisible strings and being pulled in different directions slowly and gracefully.

Fourth Stage 15 Minutes

Close your eyes, lie down, doing nothing, be still.
There is a music CD, that was especially created to accompany this meditation technique. It is released by New Earth records and available through all major online stores.
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Osho Mandala Meditation

A powerful meditation technique that creates a circle of energy for natural centering. Every circle contains a center. In the first three stages of this energetic and powerful technique “centering” is the aim, through the creation of a circle of energy. Then, in the fourth stage, the relaxation.
“The mind is a mandala, a circle. If you watch, you become aware of the vicious circle of the mind. Again and again it brings the same emotions – the same anger, the same hatred, the same greed, the same ego. And you are just a victim. Becoming aware of the mind, you break the circle, you are no more identified with the mind.” Osho


1st Stage 15 minutes

With eyes wide open start running on the spot. Bring your knees up as high as possible. Start slowly and gradually and then become faster and faster. Breath into your belly and allow the breath to go deeper and deeper. Be total and keep running!

2nd Stage 15 minutes

With eyes closed sit on the floor and cross your legs. Feel the ground below you, then start letting your upper body pivot from the navel in all directions back and forth, left and right and around and around, like a reed swaying in the wind. This will center your energy at the navel.

3rd Stage 15 minutes

With eyes open lie down on the floor. Relax the jaw and neck and let your mouth drop open, with breath soft and even.Then rotate your eyeballs in their sockets as if following the fastmoving hand on a giant clock above you. Let your eyes circle around widely and smoothly. This will bring a centered clarity to the third eye.

4th Stage 15 minutes

Close your eyes, lie down and be still.
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Osho Nataraj Meditation

This is a 65 minute dancing meditation in three stages, with specifically created music.
Disappearing in the dance, then relaxing into silence and stillness, is the route inside for this method.
Forget the dancer, the center of the ego; become the dance. That is the meditation. Dance so deeply that you forget completely that ‘you’ are dancing and begin to feel that you are the dance. The division must disappear; then it becomes a meditation.
If the division is there, then it is an exercise: good, healthy, but it cannot be said to be spiritual. It is just a simple dance. Dance is good in itself – as far as it goes it is good. After it, you will feel fresh, young. But it is not meditation yet. The dancer must go, until only the dance remains…. Don’t stand aside, don’t be an observer. Participate!
And be playful. Remember the word playful always – with me it is very basic.” Osho

First Stage: 40 minute

With eyes closed, dance as if possessed. Let your unconscious take over completely. Do not control your movements or witness what is happening. Just be totally in the dance.

Second Stage: 20 minutes

Keeping your eyes closed, lie down immediately. Be silent and still.

Third Stage: 5 minutes

Dance in celebration and enjoy.
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Osho Nadabrahma Meditation

Nadabrahma meditation lasts for one hour and has three stages. It is a sitting method, in which humming and hand movements create an inner balance, a harmony between mind and body. Suitable for any time of the day, have an empty stomach and remain inactive for at least fifteen minutes afterwards. “So in Nadabrahma, remember this: let the body and mind be totally together, but remember that you have to become a witness. Get out of them, easily, slowly, from the back door, with no fight, with no struggle.” Osho

First Stage: 30 minutes

Sit in a relaxed position with eyes closed. With lips together, start humming, loud enough so that if you are doing it with others, you can be heard by them. This will create a vibration in your body. You can visualize a hollow tube or vessel filled only with the vibrations of the humming. A point will come when the humming continues by itself and you become the listener. There is no special breathing, and you can alter the pitch, and move your body smoothly and slowly, if you feel to

Second Stage: 15 minutes

This stage is divided into two segments, of seven and a half minutes each. For the first part, move the hands, palms upwards, in an outward, circular motion. Starting at the navel, both hands move forward and then divide to make two large circles mirroring each other left and right. The movement should be so slow that at times there will appear to be no movement at all. Feel that you are giving energy outwards to the universe. After seven and a half minutes, the music will change and you turn your hands palm downwards, and start moving them in the opposite direction. Now the hands will come together towards the navel and divide outwards towards the side of the body. Feel that you are taking energy in. As in the first stage, don’t inhibit any soft, slow movements of the rest of your body.

Third Stage: 15 minutes

Sit absolutely quiet and still.
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Osho Kundalini Meditation

This meditation lasts for one hour and has four stages, three with music, and the last without.
Kundalini acts like an energetic shower, softly shaking you free of your day and leaving you refreshed and mellow.

First Stage: 15 minutes

Be loose and let your whole body shake, feeling the energies moving up from your feet. Let go everywhere and become the shaking. Your eyes may be open or closed.
Allow the shaking; don’t do it. Stand silently, feel it coming and when your body starts trembling, help it but don’t do it. Enjoy it, feel blissful about it, allow it, receive it, welcome it, but don’t will it.
“If you force it will become an exercise, a bodily, physical exercise. Then the shaking will be there but just on the surface; it will not penetrate you. You will remain solid, stone-like, rock-like within. You will remain the manipulator, the doer, and the body will just be following. The body is not the question – you are the question.
“When I say shake, I mean your solidity, your rock-like being should shake to the very foundations so that it becomes liquid, fluid, melts, flows. And when the rock-like being becomes liquid, your body will follow. Then there is no shake, only shaking. Then nobody is doing it; it is simply happening. Then the doer is not.” Osho

Second Stage: 15 minutes

Dance, any way you feel, letting the whole body move as it wishes. Again, your eyes can be open or closed.

Third Stage: 15 minutes 

Close your eyes and be still, sitting or standing, observing, witnessing, whatever is happening inside and out.

Fourth Stage: 15 minutes

Keeping your eyes closed, lie down and be still.
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Osho Dynamic Meditation

Dynamic meditation is a fast, intense and thorough way to break old, ingrained patterns in the body mind that keep one imprisoned in the past, and to experience the freedom, the witnessing, silence and peace that are hidden behind these prison walls.
The meditation is meant to be done in the early morning, when as Osho explains it, “the whole of nature becomes alive, the night has gone, the sun is coming up and everything becomes conscious and alert.”
"This is a meditation in which you have to be continuously alert, conscious, aware, whatsoever you do. The first step, breathing; the second step, catharsis; the third step, the mantra, 'Hoo.'
Remain a witness. Don’t get lost. It is easy to get lost. While you are breathing you can forget; you can become one with the breathing so much that you can forget the witness. But then you miss the point. Breathe as fast, as deep as possible, bring your total energy to it, but still remain a witness. Observe what is happening as if you are just a spectator, as if the whole thing is happening to somebody else, as if the whole thing is happening in the body and the consciousness is just centered and looking. This witnessing has to be carried in all the three steps. And when everything stops, and in the fourth step you have become completely inactive, frozen, then this alertness will come to its peak." Osho


The meditation lasts one hour and has five stages. Keep your eyes closed throughout, using a blindfold if necessary. It can be done alone, and can be even more powerful if it is done with others.

First Stage: 10 minutes

Breathing chaotically through the nose, let breathing be intense, deep, fast, without rhythm, with no pattern – and concentrating always on the exhalation. The body will take care of the inhalation. The breath should move deeply into the lungs. Do this as fast and as hard as you possibly can until you literally become the breathing. Use your natural body movements to help you to build up your energy. Feel it building up, but don’t let go during the first stage.

Second Stage: 10 minutes

EXPLODE! … Let go of everything that needs to be thrown out. Follow your body. Give your body freedom to express whatever is there. Go totally mad. Scream, shout, cry, jump, kick, shake, dance, sing, laugh; throw yourself around. Hold nothing back; keep your whole body moving. A little acting often helps to get you started. Never allow your mind to interfere with what is happening. Consciously go mad. Be total.

Third Stage: 10 minutes

With arms raised high above your head, jump up and down shouting the mantra, “Hoo! Hoo! Hoo!” as deeply as possible. Each time you land, on the flats of your feet, let the sound hammer deep into the sex center. Give all you have; exhaust yourself completely.

Fourth Stage: 15 minutes

STOP! Freeze wherever you are, in whatever position you find yourself. Don’t arrange the body in any way. A cough, a movement, anything, will dissipate the energy flow and the effort will be lost. Be a witness to everything that is happening to you.

Fifth Stage: 15 minutes

Celebrate! With music and dance express whatsoever is there. Carry your aliveness with you throughout the day.
If your meditation space prevents you from making noise, you can do this silent alternative: rather than throwing out the sounds, let the catharsis in the second stage take place entirely through bodily movements. In the third stage, the sound Hoo! can be hammered silently inside, and the fifth stage can become an expressive dance.
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Yoga Asanas for curing Backpain

Back pain is one of the most common problems people have. There are all kinds of causes. Sometimes it's an old sports injury. It is also due to a sedentary lifestyle, such as sitting at a desk for long periods of the day. A few minutes a day doing Yoga poses that strengthen your back muscles can improve back pain. Whether the origins are some acute injury or long-term stress, there are a few simple poses that can help (for acute injuries in particular, it's good to check with your doctor for more detailed instruction). Throughout all your yoga breathe deeply, and match your moving with your breathing. When handling injuries, this is especially important. The muscles around an injury, and even radiating throughout your body, will tighten to defend and compensate. This may protect against further injury, but can prolong or even prevent complete healing. It takes time and patience to let these muscles release. In the case of back pain, giving time for your muscles to release can allow your vertebrae and discs to align properly, and healing to proceed more easily. If something hurts, back off. Just breathe, move slowly, and pay attention.Use the poses listed below everyday to reduce back pain.

Yoga Asanas for curing Backpain

Click the 'Title of the Pose/Asana' for Detailed Description;

(Restrained Lotus Posture)
(The Child Pose)
(The Cobra Pose)
(The Wheel Pose)
(The Bow Pose)
(The Fish Pose)
(The Peacock Pose)
(The Boat Pose)
(The Lotus Pose)
(The Locust or Grasshopper Posture)
(The Hare Pose)
(The Pelvic Posture)
( The Triangle Pose)
(The Camel Pose)
(The Thundbolt or Diamond Pose)
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Yoga Asanas for curing Constipation

The main causes of constipation include wrong diet, dehydration, medication, paralysis or slowed transit, injured anal sphincter, hypothyroidism, hypokalemia, lead poisoning, diverticula and so on. Yoga is believed to be the easiest and naturally treated therapy for constipation.
Yoga asanas listed below are best suggested for this ailment. Besides the physical asanas, breathing exercises such as Kapal Bhati Pranayama, Anuloma-Viloma and Bhastrika are also helpful.Practice of yoga nidra, concentration and meditation gives the best results for constipation.
Diet plays a major role in curing constipation as well. One should take light meals including fresh foods, fruits, vegetables and salads and avoid starch consumption, spices, fats and excessive salt. Eating bananas give instant relief. Drinking plenty of water is equally important.
 Yoga asanas listed below are especially beneficial for the abdominal region of the body. In executing them one will find a natural remedy for constipation. The recommended Yoga asanas for Constipation focus on moving the stomach and intestines in all directions to aid the digestion process. This stimulates the flow of blood to all parts of the intestines and generally helps foods pass through the body.

Yoga Asanas to Increase Height

Click the 'Title of the Pose/Asana' for Detailed Description;

(Half Plough Yoga Pose)
(The Half Locust Pose)
(The Cobra Pose)
(The Wheel Pose)
(The Frog Pose)
(The Fish Pose)
(The Peacock Pose)
(The Wind Relieving Pose)
(The Pelvic Posture)
(The Palm Tree Pose)
( The Triangle Pose)
(The Raised Leg Pose)
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