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The 12 week Basic Course is as advised by Hathayogi Nikam Guruji......traditional, involving cleansing techniques, postures, meditation and relaxing techniques as prescribed in the ancient Yogic texts. More focus is on cleansing techniques which can be easily practiced by a common householder.
"Shauch-kriyas" or "Shat-Karmas" are body cleansing techniques advised in Yoga. They remove blockages in nostrils, throat, intestines etc. and form an extremely important set of exercises of Yoga. Cleansing techniques are found to heal ailments like Constipation, Asthama, Skin disorders etc.
Click here to view the postures of a bowel-cleansing technique Shankha-Prakshalan
"Asan" or postures is one of the eight limbs of Yoga. It means holding the body still and steadfast in a given posture for a predefined, prolonged period. Asans remove the inertia and lethargy from body. They make the body light, supple and active. Different postures address different organs of the body and enhance their efficiency.
Click here to see the photographs of Nikam Guruji Yoga Kutir's basic-course Asans (postures) and Cleansing techniques , performed by our instructors.
The Sun-Salute or the Surya Namaskaar can be viewed by Click here
Caution : Do not try any of these on your own !
Here is a list of some of the contents.......
| No | Asanas | Exercises |
| 1 | Netra Snaan | A simple eye-wash for cleansing of eyes. |
| 2 | Pranakarshan | Breath control for pacifying the mind. |
| 3 | Shoulder exercise | For loosening muscles and joints of shoulders. |
| 4 | Bhrama Mudras | Neck Exercises |
| 5 | Yoga Mudras | Forward bends that make the spine flexible |
| 6 | Kapalbathi | A breathing technique that helps to get rid of blockages the in nostrils |
| 7 | Ujjayi | A breathing technique for cleansing of throat andstrengthening the lungs |
| 8 | Omkaar | Simple meditation |
| 9 | Sheetakari | Cooling breath to remove excess heat from the body |
| 10 | Sheetali | Another, more intense cooling breath |
| 11 | Vayusar | Breathing technique to get rid of excess wind in the stomach |
| 12 | Agnisar | A stomach exercise to get rid of constipations etc |
| 13 | Uddiyan | Study of 'locks' to stimulate inner glands |
| 14 | Jala-dhauti | Cleansing of stomach using water |
| 15 | Tratak | A technique to improve eye-sight |
| 16 | Shavasan | The 'Corpse-Posture' to relax body and mind |
| 17 | Jala-Neti | Nasal cleansing |
| 18 | Surya-Namaskar | A cycle of postures to strengthen the body and make it flexible |
| 19 | Pavan-Muktasan | A posture to get rid of excess wind from the stomach |
| 20 | Sarvangasan | A posture to promote blood supply to the brain |
| 21 | Matsyasan | A posture to strengthen the spine, ribs and lungs |
| 22 | Halasan | A forward bending posture that strengthens the waist |
| 23 | Kandharasan | A backward bend to strengthen the thighs, waist and spine |
| 24 | Chakrasan | The 'Wheel Posture' to strengthen the limbs and spine |
| 25 | Shalabhasan | The 'Locust St#FFFFFFance' to prevent spine and back ailments |
| 26 | Naukasan | The 'Canoe Posture' to prevent spine and back ailments |
| 27 | Bhujangasan | The 'Serpent Stance' to strengthen the spine and arms |
| 28 | Dhanurasan | The 'Bow-string Stance' for limbs and spine |
| 29 | Paschimottanasan | A forward bend to enhance digestion |
| 30 | Akarna-Dhanurasan | The 'Archer's Stance' for limbs |
| 31 | Ardha-Macchindrasan | The spinal twist for kidney disorders and diabetics |
| 32 | Gomukhasan | A posture to stretch the shoulders and hips. |
| 33 | Ushtrasan | The 'Camel Stance' for the spine |