Utilities & Stories

Utilities & Stories

AM Message

Om shanti!

It is well said that “God cannot be everywhere and therefore God created mother “. Mother is an embodiment of love and care, through this love and care she makes her baby healthy and happy.

Good antenatal care during pregnancy is the key to a healthy, happy mother and a healthy, happy baby. ‘Human-being’ is derived from two Latin words, ‘Humus’ and ‘Being’. Humus means ‘body’ and being means ‘psyche’ or ‘consciousness. This clearly depicts the multi-dimensionality of a ‘human-being’. Similarly, human health is multi-dimensional; mental and social dimensions are as important as the physical dimension of health. Unfortunately present antenatal care focuses mainly on physical health; But, It is the need of an hour to give equal importance to physical, mental, social and spiritual health of expectant mothers to make them healthy and Happy, thus empowering the future generation of our nation to be healthy, happy and creative.

Tension, anger and stress are increasing day by day. During pregnancy such mental stress, directly or indirectly, influences the health of the mother and the foetus. Stress during antenatal period, causes increase in the level of stress-hormone, Miscarriage, PIH, IUGR, intra-uterine infection and pre-term deliveries. It has been studied, that unfavourable conditions, events during early development, in womb also have a profound impact on the risk of behavioural abnormalities or future adult diseases. Infants, toddlers and adolescents suffer from many emotional and behavioural problems, such as ADHD, autism, dyslexia, learning disabilities. Researchers have also confirmed that babies exposed to nutritional and non nutritional stress, during critical periods of development are more prone to ‘Fetal Origins of Adult Disease’.

Effects of Negative thoughts like thought of worry, anger, fear, ego, stress, and anxiety causes increase in the stress hormones. Thoughts are not just the vibrations in the air they are well defined electrochemical event with physiological consequences. Thoughts are converted into matter, matter is converted into neuro peptides called hormones. A hormone which reaches to 50-60 trillions cells of body and it affects the physical health. Positive thoughts will secrete positive hormones and will have positive physical health. Negative hormones will secrete negative hormones and will have negative mental and physical health. So by any method it we are able to convert these negative thoughts into positive thoughts of bliss, peace, love, Happiness, purity & power then we will be able to achieve positive mental and physical health. Meditation helps us to create positive thoughts.

Nevertheless, till date little attention has been paid to the pregnancy stress and on psychosocial resources like Meditation & Yoga for the well-being of mother and baby. Therefore, with the goal of empowering the expectant mothers through scientific based methodology of yoga and meditation a program termed as “Adbhut Matrutva” / Holistic antenatal care / Garbhsanskar was conceived.

Holistic antenatal care of the expectant mother and the developing foetus is popularly known as ‘Garbhsanskar’. Garbhsanskar means educating or training the mind of foetus. The famous mythological story of Abimanyu beautifully depicts the meaning of Garbhsanskar. Abimanyu learned the way to enter the ‘Chakravyuh’ while in the womb. Healthy life style adopted by pregnant mother, which is taught in ‘Garbhsanskar’ has profound positive benefits for the mother and the new creation. Major component is stress management through meditation & positive thinking.

Meditation and medicine these words have come from the Latin word ‘medri’ which means ‘to heal. Medication heals the body whereas Meditation heals the mind. The vibrations of inner peace and silence that radiates from mind during meditation has positive effect on our physical body. Rajyoga meditation-‘‘Yoga’ means ‘union’. Rajyoga Meditation is the communion of inner self with supreme. It is the Loveful remembrance of ‘Supreme’. It is the science and art of harmonizing spiritual, mental and physical energy through a connection with the ultimate source of spiritual energy called the ‘Supreme’. It is the state of soul consciousness and a positive life style.

In Holistic Antenatal care model, Consciousness (the soul), is the meta-physical and primary system of energy. It has seven innate qualities viz. Bliss, knowledge, peace, love, happiness, purity and power (spiritual energy). This metaphysical energy acts through the mind ‘thoughts, judgements, feelings, emotions’ and integrates with the biological energy of the body through the nervous and endocrine system, thereby nourishing every cell of body. Meditation enhances an individual’s power of determination to manage and practice positive thoughts, emotions, attitudes, memories (a positive T.E.A.M.) and the will to adhere to healthy diet, exercise, sleep, medication It enhances positivity of an expectant mother, and reduces stress & it nourishes the foetus with spiritual energy by creating positive thoughts as fetus gets positive chemical signals through placenta. By Practicing Rajyoga Meditation regularly with seven virtues in pregnancy, we can find positive change in the mental and physical health of both mother and baby. It is hypothesized that each virtue has a relation with particular system of the body. Meditation helps to instill Positive sanskars in the foetus. It has been proven, that personality begins to take shape in the womb and that it is greatly influenced by mother’s feeling and state of mind, during pregnancy. Likewise behavioural traits also originate in the womb. We have examples from mythology of great saints, Ashtavakra, Abimanyu, Pralhad & many more receiving spiritual knowledge while in utero. If mother creates the beautiful thought about the virtues and if she imbibes these virtues in her life, then the baby will be automatically programmed with those virtues. She has to create the beautiful thoughts like, My Baby is as divine as Shree Krishna, as loving as mother Teresa, As knowledgeable as Dr. A.P.J. Abdul Kalam.

Scientifically, it is identified that - listening to music boosts the release of a good chemical called ‘endorphins’ in our body, which is a natural pain, distress and stress fighter, can significantly benefit the health of a baby and help in the development of its brain. A More Developed Auditory System. Better sleep patterns, fine language skills, increased cognitive development and enhanced attention spans leading to increased intellectual ability. It stimulates the alpha waves of the brain, creating a calm soothing feel.

A baby developing in the womb can become sensitive to her parents' sounds and touches; Reading aloud provides a soothing sound for baby to tune into while resting and growing. So Garbhsanskar helps in developing Fetal-Parent Bonding.

Physical, mental, stresses are very often the main causes of difficult and obstructed delivery. Expectant mother has to be physically, mentally, emotionally empowered & Healthy. So that baby will be physically, mentally, emotionally empowered & Healthy. This can be easily managed by undertaking certain regular yogic practices like Asanas, Pranayama & Meditation Specially under supervision of yoga expert, so as to avoid any harm to the expectant mother or the growing baby in the uterus. With the yogic practice expectant mother approaches with confidence the ordeal of delivery process with relaxed frame of body & mind.

The outcome results of many scientific studies with yoga & meditation during pregnancy appears to be quiet rewarding, with marked reduction in PIH and IUGR during pregnancy, increased vaginal delivery rate, marked reduction in caesarian delivery, improved gestational age at delivery, increased number of babies with birth weight> 2.5 Kgs in study group as compared to control group. “Holistic Antenatal Care is safe, relatively cheap to implement & would reduce the costs of long term health care, through Team work that is Gynaecologists, Physiotherapists & Meditation Experts coming together."

“Holistic Antenatal Care” Should be a part of

  1. ANC care in Govt and private setup.
  2. Training of all antenatal health care providers. They should heal themselves to enhance their healing power so as to heal others.
  3. Medical education/curriculum (Ayurveda, unani, siddha, homoeopathy (Ayush).) Allopathy – MBBS of OBGY training.
  4. All expectant mothers during 6 months of maternity leave, should undertake Garbhsanskar training. Education should begin from womb.

Let’s join hands together to fulfill the dream of the Almighty to create children who have the personality of purity & divinity. To create a perfect World, a perfect Bharat, a perfect Society, a perfect family by creating a perfect CHILD.

Keeping all the benefits of meditation in mind, it’s my humble & sincere request that all Antenatal Health care providers they themselves should practice the technique of meditation to remain in a state of peace and tranquility thereby experiencing its healing power & should provide “Holistic antenatal care” including meditation, to expectant mothers in their antenatal clinics. I am sure that “Adbhut Matrutva” Garbhsanskar programme is Boon for Humanity & for future generation. I extend hearty welcome to all the Antenatal Health care providers to join innovative, Holistic “Adbhut Matrutva” Garbhsanskar programme, So, we can make every expectant mother healthy and Happy, by providing Holistic antenatal care, thus empowering the future generation of our nation to be healthy, happy and creative. I extend my good wishes for ever Health, Wealth & Happiness to all the Antenatal Health care providers, all expectant mothers & their babies.

Now let’s see the practice of meditation for expectant mothers in short, Sit back and relax…... be with yourself for some time…... withdraw yourself from surrounding…... concentrate in the center of the forehead…... a tiny point of light…... I am peaceful soul…... This body is my costume…... I am the controlling power of the body…... love, peace and happiness are my original qualities…... The Almighty is the ocean of love, peace and happiness…... I’m getting vibrations of love, peace and happiness from the Almighty…... It’s like a shower from GOD to me…... Now this energy is spreading throughout my body and even the baby in the womb is getting these vibrations from GOD…... With these vibrations from GOD, me & my baby become so peaceful, powerful & happy.

Om Shanti, Shanti, Shanti.

Story right-up

Right from the ancient time, immemorial, stories have been an integral part to communicate values to the children. Examples of Mahabharata, Ramayana and Panchtantra are used to import Leanings and values.

In this project various stories have been selected and expectant mother is motivated to read one story per day. The story helps the mother to visualize and there by communicated to the baby. A baby's nerve pathways in the ears and neural system in the brain starts developing as early as the twenty-sixth week, which is when the baby will begin responding to sounds and voices regularly. Introducing music and words while your baby is still growing inside of you may increase your baby’s intelligence; many expectant parents can start talking to their babies in the womb, reading to them and playing soothing music to generate a response from their developing brains. Reading provides auditory stimulation for babies’ growing brains and can acclamatise children to the sounds of their parents’ voices.


Effects of Reading on Baby’s Intelligence

During the early stages of development, you can train a baby’s brain to recognize words and sounds well before the baby understands the meaning behind them. A baby developing in the womb can become sensitive to her parents’ sounds and touches; reading aloud provides a soothing sound for baby to tune into while resting and growing. The tones, voices and sounds that the baby hears during development can provide the foundation for learning new sounds and words after the baby is born. After delivery, the baby may be more likely to respond positively to the people to whom baby “listened” during development. Reading promotes language development, attention development, concentration skills and information synthesis. A baby’s cognitive skills can also be improved with a variety of stimuli; reading represents one way to enhance these important developmental skills.

Best Types of Books to Read During Pregnancy

Even though your baby can’t understand the real meaning behind the words he hears, he can pick up the rhythm and tone of the sentences and will respond to how the mother responds to whatever she reads. Reading thrillers or horror stories can raise stress levels in the pregnant mother, which can trigger an anxiety response in the baby. Selecting soothing, light hearted and fun reading material is the best way to entertain your baby during pregnancy, and children’s books are a good resource for short stories that may benefit both the mother and the infant. Since babies typically have short attention spans, dividing reading sessions into small segments hold their attention long enough to derive the full benefit from this experience.

Your uterus is a sensory playground for your baby. Once the baby reaches 23 weeks, hears and responds to your voice and other sounds, and may even develop a taste for the food you eat. It is through these experiences that your baby prepares for life after birth.

By reading stories, playing music, or even just talking to your baby, the baby can experience a simple form of learning in the uterus, according to a number of studies.

What can my baby learn in the uterus?

img-2 Experts say that your baby receives a certain amount of sensory information in the uterus to which he’ll respond and can memorise, to degree.
Towards the end of the second trimester, your baby starts to hear. While his soundtrack is your heartbeat, breathing, voice, pumping of blood and gurgles of digestion, he can also hear muffled noises from outside your body. While a daily dose of Mozart during pregnancy won’t make your baby a musical prodigy, baby may recognize and be soothed by it when t he baby hears it again as a newborn. When you play music to your baby in the uterus, baby’s heart rate will increase and the baby will move more. Shortly after birth, baby may respond to music that has been played regularly, by becoming more wriggly and alert. In the same way, your baby might also demonstrate that baby recalls and is comforted by other noises heard while in the uterus. These could be the theme tune of your favourite TV programme, or a story frequently read out loud to him. He may also prefer your voice, paying attention when you speak.
One study found that if music was played while pregnant mothers are relaxed, the same music would soothe their newborns when they hear it again. They ceased to cry, open their eyes, and made fewer jerky (known as clonic) movements. It’s not only the sounds heard while in the uterus that are thought to be remembered by your newborn. It’s believed they remember tastes too, as your pregnancy diet flavours your amniotic fluid.
Some experts believe that this familiarity with flavours can help to establish breastfeeding, as your diet also flavours your breast milk. Your baby may even prefer these familiar-tasting foods during weaning. One study showed that for mothers who drank a lot of carrot juice, during the last trimester, their baby’s preferred carrot-flavoured cereal rather than plain. It highlights the important of a varied diet while you are pregnant, as it may influence your baby's food preferences.

How does my baby learn in the uterus?

There are three main ways that babies are thought to learn in the uterus:

  • Learning through exposure to an experience. Babies recognise familiar voices and music they heard in the uterus, and are soothed by them after birth. They are also soothed by rocking and noises like car engines as these may remind them of the movement and sounds of your body.
  • Learning by becoming accustomed to an experience. For instance, if you repetitively play an alarming noise to your baby in the uterus, the baby may not be startled by it as a newborn.
  • Learning by associating one experience with another. For instance, if a certain piece of music is played to your baby in the uterus while you are relaxing, the same music may soothe the baby after birth.

Is there anything I can do to help my baby to learn in the uterus?

There is no evidence that you can increase your baby’s intelligence by playing music and reading stories. However, it may help him to recognize and bound with you after birth. It might also help you to relax, reduce stress and deepen your own feelings for your baby. During the nine months if the mother can remain positive, stress free, anger free, remain peaceful, confident, courageous, happy, powerful, blissful, have unconditional love for everyone, it will help the baby become like that as he starts learning all these virtues and feelings in the uterus.


What is the approach to fetal learning in other countries?

In Korea, many pregnant women practice Taegyo each day, with the belief that it will help the development of their babies’ talents, personality and intelligence. This traditional prenatal education, dating back to 1392, is based on the philosophy that a fetus is a human being at the time of conception.

Taegyo incorporates many ideas that Westerners would find familiar, such as playing music, reading stories, talking to your baby and practising yoga.

Pregnant women are also expected to restrict their behavior, thoughts and actions to create the best environment for their babies. This includes maintaining a peaceful and joyful mind, and only eating foods of the finest quality.

In France, Haptonomy is widely practiced. Developed by Dutch scientist Franz Veldman, Haptonomy is a technique taught by specialists to help parents bond with their unborn baby.

By communicating through touch and feel, it is believed that you can let your baby know that he is important, loved and part of the family.

Haptonomy can also help mothers prepare for childbirth by helping them understand their baby's position and movements.

Babies may be learning even earlier than previously thought. A new study by University of Washington researchers shows babies are listening and learning during the last ten weeks of pregnancy. A local pediatric neurologist isn't surprised by the findings.

"This study and others like it are starting to show that pretty conclusively that babies are experiencing things even in the womb, and they're starting to be shaped by those experiences even before they're born," Sanford Pediatric Neurologist Dr. Michael Kruer said. In fact, a new study found that immediately after birth, babies can tell the difference between their native language and foreign ones."Sometimes the baby can even recognize the mother's voice shortly after birth," Kruer said.

So what can you do to help your baby learn while in the womb? Kruer says reading and listening to classical music could help. But the most important thing is to provide an overall positive environment.

The best way to do is to learn meditation which helps the mom to become virtuous and in turn make the baby full of good wishes.

Everything is to make sure we have the healthiest, safest, smartest baby we can.
If you did not read to your baby while pregnant, Dr. Kruer says it's never too late to start. It can also have a very positive impact on your child as he or she is growing up.
Knowledge is imparted with good reading and learning also helps to boost your confidence. It increases your mental strength. Try to read daily for few minutes, reading to be done in a volume that is heard by yourself only. You can discuss or share the positive thoughts of the book you have read with your friend, partner or family member.
You can go through autobiographies, stories of Akbar Birbal, panchatantra, some books that will make you laugh and some books that will make you feel fresh and not sad or angry. Some of the moral stories are presented here.


Story: 1.THE SEED

img-4 A long ago, there was a boy whose name was Johnny. He was 6 years old. He was living with his family near a river flowing through mountains. He was younger to his sister. One day when he was returning from school, he heard the shouting voice, “help me, help me, please help me.”
Johnny heard the voice & ran to the direction from where the voice was coming. He saw everywhere but he didn’t find anybody. Again he heard voice, “see, I am below.” He was very surprised to see that the voice was coming from a thumb shaped seed. That seed was squeezed below a stone.
Johnny asked, “What is your problem?” The seed replied in sad voice, “I am very happy that you come. I am squeezed below this stone since long time. Many people passed by from here but nobody stopped. I was afraid that nobody will stop here to help me. “It is very surprising that why people didn’t stop?” Johnny explained silently, “Sometimes people are so busy that they forget to listen carefully.”Seed said, “I am here since long time. I understand there is something which I must know. But I don’t know what it is. Can you tell me?”
Johnny wondered by listening to his question. He saw seed wonderfully & said silently, “Ok, as per my understanding you are nervous because you don’t know your aim but don’t worry. I will bring you with me & I will give you right place to live. I will help you to know your need & then you will understand your aim with time. I know very well that everybody can give something important to this world. I bet that you can also give.” Johnny brought that thumb shaped seed with him to his house & told everything to his mother. His mother told him regarding need of seed. Next day he planted the seed in the backyard which was covered with sunlight. Then he gave water to it.
Next day seed was shouting, “Help me, please help me. I am alone; I am covered with darkness in all direction. Why Johnny left me here?” The seed was feeling sad. When Johnny heard the shouting voice of seed, he apologized & told that I was forgetting to tell why I did so? Then he said, “Don’t worry & don’t be sad. It requires some time to fulfill your need. I will come to meet you daily & will take care of you. I will give you water every day & you will see that you will grow in few days so be happy with where you are now & keep in mind that you need to be prepare for servicing others. Soon you will see that your roots will grow & you will have a branch coming upside which will be known as a trunk.”
Then seed asked to the boy, “Did you also take time to get prepared?”
Johnny answered, “There is no doubt in that everyone has to prepare. It’s a part of being responsible. Now I am preparing for school. I know that I am brilliant & I am also aware of what I need to think & what I need to learn. So be patient, it requires time to get ready. Everything has its own way to get ready.
As per his promise Johnny used to come there every day & give water to the seed. The seed started to grow & very soon a branch came above the land with two leaves. The Sun provided it light & heat. The seed started growing & being strong. It was clear that the seed was growing in the form of the strong & beautiful tree.
Johnny & the tree used to talk to each other. After many years the tree was bloomed with flowers. There was a flower like green colored ball & it got transferred to red & at the end it took the color of Sapota.
Johnny was younger now. He plucked ripped Sapota’s & praised the tree. He said, “Now you are a strong Chikutree & you have sweet Chikus.
In this way the small seed became very useful with the help of boy who knew well that how to become responsible. The tree said to Johnny, “Thank you friend! You took my care with so much love. Now I know my aim.”Johnny replied, “You are very useful & important. In the form of tree you provide us clean air, shadow, beauty & fruits to eat. I am your friend however you are the friend of the whole world.”


Long time ago there was an Ocean which was the home of lot of happy Aquas. That was not the Ordinary Ocean. It was the ocean of love. That is why the Aquas were happy. They were always full of love. One day, an Aqua came to the beach of Ocean. He thought to play with waves. While playing with waves he reached to a Port. He saw that there was a girl who was sitting on the sand. She was neither looking to the beautiful Ocean nor to the blue Sky. She was only looking below. She did not seem to be happy.
img-6 Aqua wondered by seeing that girl why she is not happy in such a bright day? Aqua greeted her “Hello girl, what’s wrong with you? You seem to be nervous. I have heard that boys and girls are always happy.”
Girl replied with hesitation, “No, many people are unhappy. She beholden to Aqua and said, “I am surprised to see so happy Aqua. I haven’t seen such a happy face before in my life. How can you be so happy?”
Aqua answered, “It is very simple. I am so happy because I stay in the ocean of love. Other Aqua’s like me continue to take love. We share this love with others. If any Aqua gets sidetracked and forgets to take love then it leads to some accident. And at that time some Aqua’s will become sad and angry.”
Girl sat straight and asked surprisingly, “Then what you do?”
Aqua answered, “At that time other Aqua’s approach to that sad and nervous Aqua. We fulfill our self with love and give love to that sad and nervous Aqua. It is very simple task.”
Girl said, “Aqua! You are my friend. I wish; I will also be like you. Do you think it is possible that boys & girls also fill with love and by happy like you?”
Aqua replied, “Yes, of course.”
Aqua answered, “It doesn’t make any difference. You just need to believe in love. You consider yourself an Aqua then you can fulfill yourself with love and you can also share this love with others.”
Girl said happily, “It is really very nice thing. I will practice this.” She took a deep breath and practiced to fill love in her mind.
Then she smiled and said, “It is true that I am feeling more happiness now than earlier.” Aqua said, “Now you understand; how simple this is! For love, we are all equal.”

3. Don't Change the World


Once upon a time, there was a king who ruled a prosperous country. One day, he went for a trip to some distant areas of his country. When he was back to his palace, he complained that his feet were very painful, because it was the first time that he went for such a long trip, and the road that he went through was very rough and stony. He then ordered his people to cover every road of the entire country with leather.

Definitely, this would need thousands of cows’ skin, and would cost a huge amount of money.

Then one of his wise servants dared himself to tell the king, “Why do you have to spend that unnecessary amount of money? Why don’t you just cut a little piece of leather to cover your feet?”

The king was surprised, but he later agreed to his suggestion, to make a “shoe” for himself.

Moral:-There is actually a valuable lesson of life in this story: to make this world a happy place to live, you better change yourself - your heart; and not the world.

4. The Crooked Tree.

It was a dense forest. All trees were straight and tall.

Their trunks were broad and shapely. But, there was one tree which was having a crooked and shapeless trunk.

The crooked trunk tree was sad. He thought "How ugly I am! All others are straight and shapely. I alone have crooked trunk.”

One day a wood-cutter came there. He looked around and said "I will cut all trees here, except that crooked tree. That is of no use to me".

He cut away all other trees.

Now, the crooked tree was happy for its crookedness

MORAL: Be happy with what you are.


5. The Farmer & the Sparrow


Maniappa was a farmer. He worked from dawn to dusk in his field.
Amidst the crops in the field, a sparrow had built a nest. She roosted in the nest. She got two children. The little sparrows lived with their mother happily. Days passed by. And the harvesting season fast approached. The corns were ripe. And everywhere people started their harvests. The little sparrows said to their mother, “Mummy! We will have to fly away”. The mother sparrow replied, “Not so soon babies! The farmer is not ready. One day, they heard the farmer saying “I must call my neighbours and make them do the harvest.”
The little sparrows said, “Mummy, tonight we shall fly away.” The mother said, “Not so soon babies. The farmer won’t make it.” The words of the mother came true. The neighbours did not turn up the next day. The farmer was heard saying, “I will call my relatives and make them do the harvest”. This time also the little ones wanted to flyaway. But the mother asked them to relax. Once again, the words of the mother came true. Now, they heard the farmer saying “tomorrow I will do the harvest myself’. On hearing these words, the mother said, “Come my children. It is timefor us to leave this field”.
MORAL: Self-help is always respected.

6. The Strength of Gentleness


Once there was a kind of misunderstanding between the Sun and the Wind. The wind boates itself, “I am the most powerful of all natural forces. I can uproot trees. I can sweep away houses. I can even reshape the mountains by corroding them. You can only next to me in powers.”
The Sun was all the time smiling. This enraged the wind further. “Can we have a competition to prove our strength?” asked the wind. There came an old man clutching his overcoat in the cold. The wind took its chance said, “Okay. Here is the competition. The one who is able to make this old man remove his overcoat is the most powerful of us. What do you say?” The Sun also accepted to this competition. The wind was first to go. It started to blow. The old man clutched his overcoat a bit tighter. The wind blew harder. The old man clutched still harder. The enraged wind blew with a howling sound. “Ooo…Ooo…Ooo…”
The old man grumbled to himself, “What a nasty wind!” and clutched his overcoat even tighter. The disappointed wind gave up and said, “The Sun….This is your turn.” Now the sun looked at the old man and started to spread its smiling rays. The old man said to himself, “Hmmm….! Now I am feeling better.” And he loosened his grip over his overcoat. The Sun smiled still some more. The old man was felling warmth within and slowly removed his overcoat. The sun turned and said to the wind, “My dear wind….sometimes gentleness proves more powerful than harshness.” The wind admitted its failure and learned a valuable lesson from The Sun.

7. The Most Beautiful Heart


One day a young man was standing in the middle of the town proclaiming that he had the most beautiful heart in the whole valley. A large crowd gathered and they all admired his heart for it was perfect. There was not a mark or a flaw in it. Yes, they all agreed it truly was the most beautiful heart they had ever seen. The young man was very proud and boasted more loudly about his beautiful heart. Suddenly, an old man appeared at the front of the crowd and said, “Why your heart is not nearly as beautiful as mine.”
The crowd and the young man looked at the old man’s heart. It was beating strongly ... but full of scars. It had places where pieces had been removed and other pieces put in ... but they didn’t fit quite right and there were several jagged edges. In fact, in some places there were deep gouges where whole pieces were missing. The people starred ... how could he say his heart is more beautiful, they thought? The young man looked at the old man’s heart and saw its state and laughed. “You must be joking,” he said. “Compare your heart with mine ... mines is perfect and yours is a mess of scars and tears.”
“Yes,” said the old man, “Yours is perfect looking ... but I would never trade with you. You see, every scar represents a person to whom I have given my love..... I tear out a piece of my heart and give it to them ... and often they give me a piece of their heart which fits into the empty place in my heart ... but because the pieces aren’t exact, I have some rough edges, which I cherish, because they remind me of the love we shared. Sometimes I have given pieces of my heart away ... and the other person hasn’t returned a piece of his heart to me. These are the empty gouges ... giving love is taking a chance. Although these gouges are painful, they stay open, reminding me of the love I have for these people too ... and I hope someday they may return and fill the space I have waiting. So now do you see what true beauty is?”
The young man stood silently with tears running down his cheeks. He walked up to the old man, reached into his perfect young and beautiful heart, and ripped a piece out. He offered it to the old man with trembling hands. The old man took his offering, placed it in his heart and then took a piece from his old scarred heart and placed it in the wound in the young man’s heart. It fit.... but not perfectly, as there were some jagged edges. The young man looked at his heart, not perfect anymore but more beautiful than ever, since love from the old man’s heart flowed into his. They embraced and walked away side by side.
Moral:- Physical perfection is not always beautiful.

8. The Truthful Woodcutter


One day a wood cutter's axe accidentally fell into a river. The poor wood cutter made a good search in the water. But his efforts were in vain. Finally he burst into tears. Hearing his sobs, an Angel appeared before him. The Angel dived into the river and came up carrying a golden axe. The wood cutter did not accept it. He stated that his axe was made of iron. The Angel disappeared and soon returned with a silver axe. The wood cutter again denied that it was his axe. The Angel once again plunged into the river. It soon reappeared carrying the axe of the wood cutter. The poor man greeted the angel with words of profuse thanks and great joy. The Angel was impressed by the man's honesty. She presented him with the golden and silver axes in recognition of his truthful nature.
MORAL: Truthfulness brings its own reward.

9. The Ant and the Grasshopper


The ants worked hard in summer. They sorted food for winter. AT that time, a grasshopper remained idle. When winter came, the ants had enough to eat. But, the grasshopper had nothing to eat. He had to starve.
He went to the ants and begged for foods. The ants asked in return, “What did you do in summer?” He replied, “I idled away my time during summer. The ant replied, “Then you must starve in winter.”
MORAL: Never be idle.

10.The Donkey and the Horse


Once, there lived a washer man named Bheema. He had a donkey and a horse. The donkey carried clothes to the pond and back to his house. The horse carried Bheema to the market and back, occasionally. The donkey worked much harder than the horse. On a bright sunny day, Bheema was going to the pond with donkey. He took the horse along to give it a drink of water. The donkey was carrying a heavy load of clothes. The horse was carrying nothing. The load was unusually heavy and the donkey’s back was hurting. When the pain became unbearable the donkey said to the horse, “This load is too much for me, brother! Please take some of this load on your back.”
The horse replied somewhat rudely, “Eh! Why should I? I am here only to carry our master to the market.” The proud horse continued on his way. The day was getting hotter as the day went on. The donkey felt totally exhausted. He was almost dragging himself. “Humph! Humph!” The donkey tried to move. He just could not. The poor donkey collapsed to the ground. “Oh! What has happened to the poor donkey?” thought the washer man. Immediately he took the load off the donkey. “Indeed the load is really very heavy. I should have been little more careful,” thought the washer man. Then he gave some water to the donkey. The donkey felt better now.
The washer man then picked up the bundle of clothes off the back of the donkey and placed it on the horse’s back. “Umf! Umf! Came the sound from the horse’s mouth. “I should have helped the donkey. I made a mistake. I should have taken half the load when the donkey requested me. Now I realize sharing a burden is easier.” The horse carried the heavy load of clothes for the remaining distance. There after both the donkey and the horse lived together.
MORAL: We should help each other

11. The Greedy Dog


Once there lived a dog. He was very greedy. There were many times that he had to pay for his greed. Each time the dog promised himself, “I have learnt my lesson. Now I will never be greedy again.” But he soon forgot his promises and was as greedy as ever. One afternoon, the dog was terribly hungry. He decided to go look for something to eat. Just outside his house, there was a bridge. “I will go and look for food on the other side of the bridge. The food there is definitely better,” he thought to himself. He walked across the wooden bridge and started sniffing around for food. Suddenly, he spotted a bone lying at a distance. “Ah, I am in luck. This looks a delicious bone,” he said. Without wasting any time, the hungry dog picked up the bone and was just about to eat it, when he thought, “Somebody might see here with this bone and then I will have to share it with them. So, I had better go home and eat it.” Holding the bone in his mouth, he ran towards his house. While crossing the wooden bridge, the dog looked down into the river. There he saw his own reflection. The foolish dog mistook it for another dog. “There is another dog in the water with bone in its mouth,” he thought. Greedy, as he was, he thought, “How nice it would be to snatch that piece of bone as well. Then, I will have two bones.” So, the greedy dog looked at his reflection and growled. The reflection growled back, too. This made the dog angry. He looked down at his reflection and barked, “Woof! Woof!” As he opened his mouth, the bone in his mouth fell into the river. It was only when the water splashed that the greedy dog realized that what he had seen was nothing but his own reflections and not another dog. But it was too late. He had lost the piece of bone because of his greed. Now he had to go hungry.


12. Strong or Weak

There was a proud teak tree in the forest. He was tall and strong. There was a small herb next to the tree. The teak tree said, “I am very handsome and strong. No one can defeat me”. Hearing this herb replied, “Dear friend, too much pride is harmful. Even the strong will fall one day”. The teak ignored the herb’s words. He continued to praise himself.
A strong wind blew. The teak stood firmly. Even when it rained, the teak stood strong by spreading its leaves. At the same time, the herb bowed low. The teak made fun of the herb. One day there was a storm in the forest. The herb bowed low. As usual the teak did not want to bow.
The storm kept growing stronger. The teak could no longer bear it. He felt his strength giving way. He fell down. This was the end of the proud tree. When everything was calm the herb stood straight. He looked around. He saw the proud teak had fallen.



In spiritual parlance, spiritual knowledge is figuratively known as ‘The Third Eye’ or ‘The Divine Eye’. It is also called ‘Holy Wisdom’ or ‘Divine Intellect’. It gives man a different angle of vision, a different perception and a different approach. It gives a set of moral and social values that make a man much better human being.
One distinguishing feature of a person, having Spiritual Knowledge, is that he thinks and acts morally and for the wellbeing of all and leads a life of virtue. Not only does Spiritual Knowledge give clear understanding of situations but it also gives inner strength to face them so that a man of Knowledge can maintain mental equilibrium and peace of mind and observe values without fail. Therefore, Spiritual Knowledge is known as Light; Might and Virtue. It is also given the epithet: ‘Problem-Solving’.
But in order that one may be able to have these benefits of Spiritual Knowledge, besides its many other advantages, one must also know the application of Spiritual Knowledge to various situations. The applied Spiritual Knowledge is the Spiritual Wisdom. It takes a person time before he becomes mature in this art. Spiritual Knowledge neither negates the existence of the world nor or does it ask a person to run away from problems or to have a merely passive attitude but rather it advise man to apply spiritual solutions to them. It explains that problems provide us with opportunities to develop our inner faculties and to refurbish our divine potential. Also, problems serve as tests and enable us to know how deeply we have understood the Spiritual Knowledge and what progress we have made in practical or applied aspect of it.

Gyan or Godly Knowledge


Goodly knowledge is so profound as it deals with subjects like the self or Soul, the Supreme Soul or God, His divine form, divine acts, his divine attributes and so on. It further reveals the secrets of this creation as the eternal interplay of physical and metaphysical energies, in other words, the details of this eternal world drama which repeats itself every 5000 years. It further reveals the law of karma or cause and effect based on which the ‘drama’ goes on eternally. This profound information is served to the seekers in such simple and attractive manner, that the seeker is able to consume the whole course in seven hours in seven days as if he is being treated to a sumptuous feast. It is the magic of the Supreme Intellect that such profound truth is served in such tasty dishes that even the simple, uneducated village folk as well as great scholars can consume them with relish, digest them and assimilate them irrespective of their age, education, social or economic status, caste, creed, race, faith, nationality and both macro and micro belief systems. This seven day capsule- called seven day course is the introductory course that enables you to enroll yourself as a regular student of the Godly University. This course can be had even at a remote village in India where the smallest branch of this great institution functions under the name – ‘Gita Pataskala’, where usually a couple following the Rajyoga (RY) way of life conduct the class. Once you complete the seven days course successfully, you are equipped with the whole set of preliminary information required to practice RY meditation, and also to understand the ‘Murli’ which is the daily discourse on Godly versions.










BK.Dr. Shubhada Neel (Gyneac)

Fellowship in Cancer (Tata Hospital)
Yoga & Meditation Expert
"Divine Mother Baby Garbhsanskar
National Coordinator"

Experience Yogasanas, Pranayama for Healthy body & Easy Meditation for Peaceful, Powerful Mind

In association with


Medical Wing RERF Brahmakumaris

Mt. Abu (Rajasthan)

Divine Sanskar Research Foundation Neel Hospital & ICU

Sec-1, Opp. CIDCO Office, New Panvel-410 206 (MAH)

For Divine Mother-Baby and Feel Good Yoga Books/ Booklets/ Posters/ Brochures & set of DVDs (Marathi, Hindi, English), contact (Divine Sanskar Research Foundation)

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Relax… Recharge… Recover

In this Electronic age, where on one hand we have made great materialistic developments, on the other hand, undue stress during pregnancy is likely to affect the physical fitness of mother, the physical, mental development of the baby as well as the process of delivery. Yoga has an answer to address these issues as it works on the Mind, Body and Soul

Yoga achieves union between the body, mind & soul and offers a positive, balanced life style. It enhances the physical and mental health of the pregnant women. Yoga can be practiced in all the stages of pregnancy.


Yogasanas/Stretching Exercises

It will increase mother`s flexibility, stretching ability, muscle tone and joint flexibility


Pranayama and OM chanting

It will regulate mother`s breathing and maintain emotional balance which is very important for a tension free and relaxed mind leading to smooth, almost painless delivery. It will ensure proper oxygen supply to the breathing fetus during the labour and delivery.


Rajyoga Meditation

Meditation connects the self to the Supreme thereby experiencing, inner relaxation, peace of mind, will power and enhanced energy. It will help mother to relax and calm down the mind and to cultivate serenity at physical, mental and spiritual levels.

Yogic practices will improve the functional capacity of mother`s body and mind and will heighten the neuron-muscular co-ordination which will help in natural delivery process.

Physical, mental, stresses are very often the main causes of difficult and obstructed delivery. Expectant mother has to be physically, mentally, emotionally empowered & Healthy. So that baby will be physically, mentally, emotionally empowered & Healthy. This can be easily managed by undertaking certain regular yogic practices like Asanas, Pranayama & Meditation Specially under supervision of yoga expert, so as to avoid any harm to the expectant mother or the growing baby in the uterus. With the yogic practice expectant mother approaches the ordeal of delivery process with relaxed frame of body & mind.

This presentation on the subject is very crucial for all expectant mothers & I am sure this information will serve as a guideline for both expectant mothers as well as the antenatal health care providers. Feel good yoga & meditation for mother & baby will become popular & acceptable soon.

Come One! Come All! Come & learn how to keep yourself fit & fine.

Enjoy and Experience Yogasanas, Pranayama & Meditation, something unique which you have been missing!

Daily Sadhana



May All become Happy, May All be Free from Illness. May All See what is Auspicious, May no one Suffer.


Loosening Practices / Stretching Exercises


Ankle/Toe movement




Neck Movement Stage i: (Forward & Backward Bending)


Neck Movement Stage ii: (Right and Left Bending)


Neck Movement Stage - iii: (Right and Left Twisting)


Neck Movement Stage iv: Neck Rotation


Shoulder's Movement Stage -i : Shoulder Stretching


Shoulder's Movement Stage -ii : Skandha Cakra (Shoulder Rotation)


Shoulder's Movement Stage -iii : Shoulder Hand Movement


Wrist /Finger Movement


Knee Movement



Yogasanas Tadasana (Palm Tree pose)


Yogasanas Sulabha Chakrasana (The Half Wheel Pose)


Yogasanas Konasana


Yogasanas Sulabha Parshwahastasana (The Easy hand back pose)


Yogasanas Sulabha Uttkatasana


Yogasanas Trikonasana


Yogasanas Virbhadrasana


Yogasanas Uttasana


Yogasanas Wall Press


Yogasanas Wall Slide Squat


Sitting Pose Dandasana


Sitting Pos Chakki Chalan


Sitting Pos Sukhasana


Sitting Pose Janusirasasana


Sitting Pos Vakrasana


Sitting Pos Parvatasana (The Mountain Pose)


Sitting Pose Bhadrasana (The Firm/Auspicious Pose)


Sitting Pos Vajrasana (The Thunder Bolt Pose)


Sitting Pos Mandukasana (The frog pose)


Sitting Pose Sulabha Padangustasana (The Easy big-toe pose)


Sitting Pos Squatting


Sitting Pos Sulabha Hanumanasana (The Easy one knee on ground pose)


Sitting Pose Sulabha Ardhushtrasana (The Easy Camel Pose)


Sitting Pos Ushtrasana


Sitting Pos Marjarasana (The cat pose)


Sitting Pose Tripada Marjarasana (Three-legged cat pose)


Sitting Pos Gomukhasana (Cow Pose)


Sitting Pos Ardha padmasana


Sitting Pos Padmasana


Supine Pose Uttana Tadasana (The Palm tree pose in lying position)


Supine Pose Vipritkarni


Supine Pose Uttana Bhadrasana (The thighs-stretch pose in lying position)


Supine Pose Sulabha Uttana Ek padasana (Raised leg pose)


Supine Pose Sulabha Janu skandhasana (The knee-shoulder pose)


Supine Pose Hast Padangustasana


Supine Pose Vamangasana (The left side pose dakkshinangasana)


Supine Pose Sulabh Setu bandasana (The Bridge pose)


Supine Pose Sulbha Uttana Vakrasana


Supine Pose Paryankasana Ham`s


Supine Pose Matsya-kridasana


Supine Pose Shavasana

Om chanting/Mudra


Om chanting


Dhyana Mudra


Gyan Mudra



Pranakarshan kriya


Anuloma Viloma/Nadishodhan















Rajyoga Meditation


All are welcome in this miraculous journey of life. To make this journey comfortable, practice the following commentaries for ten minutes three times in a day. If possible, early in the morning, at about 4-5 am. Early morning is the most auspicious time. Also do this before going to bed too. The meaning of Yog is - to establish a connection, Re- union of self (soul) with Supreme


I am spiritually empowered soul which is different from this body… I am seated between the two eyebrows & shining like a star… This body is like a motor car… and I the soul working as its driver… this body is made up of perishable five elements… But I am the imperishable soul ever young & Indestructible… I am the master of the house called The 'Body'… I am the soul in the form of a tiny point of light… I feel more & more powerful as I become light… radiating light… on the screen of my mind, I begin to sense a warm, golden-red glow… My home, my real home, home of all souls, paramdham, the home of peace… I travel far beyond to my home of peace… In my home I am so free, Light & peaceful… I feel the presence of a powerful light… As I come closer & closer to the source of immense energy spiritual power, a brilliant light… a wave of love showers over me. Wow... I am in the presence of the Supreme Soul…. The supreme Father… the Unlimited… The purest, most immaculate soul of all… The Supreme Father is the Ocean of all these treasures… Knowledge, Purity, Peace, Love, Happiness, Bliss, Power. Going deeper into this peace I feel so still and light… I begin to explore this soft aura of peace… I am getting nourished spiritually with feelings of warmth, love & comfort from God, the Supreme Father… whose gentle waves of golden, tender love, pass over me & soothe my mind. I become so still & quiet… Peaceful… Powerful… Blissful... Om shanti… Om shanti… Om Shanti.


I am a divine soul. My every thought, word and action is full of happiness for others. Today throughout the day whomsoever I will meet, I will give peace, love & happiness to everyone. As I think like this, Baby in the womb is getting empowered with peace, love & happiness. He/ She is coming in this world to give peace, love & happiness to others. He/ She is coming to change this world. Like ShreeKrishna & ShreeRadhe, my baby will remain Ever Happy and empowered with all virtues / values. My body is perfect, healthy "As we think, so we become". My blood pressure is normal, my sugar is normal. Every cell of my body is full of love & purity. Everything is perfect. The world is beautiful. I will do this meditation every day, due to which me & my baby will remain physically & mentally healthy. Every moment GOD is with me, as GOD is my companion, my day is going to be successful. My career is extremely successful. I am GOD's angel. I am spreading vibrations of peace, love & happiness, in entire Universe, due to which this World will again become Golden age/ Paradise.



Lord Almighty, please show us the light which travels us from falsehood to truth… from the darkness of ignorance to the light of knowledge… from mortality to immortality.

For More Information & to learn Free Rajyoga Meditation contact nearest Brahma Kumaris center

Exercise write-up

Exercise and its Importance


Physical and mental exercises

Exercise does wonders during pregnancy. It boosts mood, improves sleep and increases physical strength. It helps prevent and treat gestational diabetes. It prepares you for childbirth by strengthening muscles and building endurance and makes it much easier to get back in shape after babies born. Exercise is so beneficial during pregnancy that Obstetricians and Gynecologists recommends pregnant women should exercise at least 30 minutes a day most days of the week. The ideal workout gets your heart pumping, keeps you flexible, manages weight gain and prepares the muscles without causing undue physical stress to the mother and baby.

Regular exercise increases your mental and physical strength and alertness moreover supplies good amount of oxygen to your baby. Actually in olden times a lady used to perform many household chores. This gave her muscles and tissues enough strength and flexibility. In today's era of gadgetry and remote controls, most of the work is done by touching the buttons. Moreover we are always in a hurry and though gadgets are helpful at such times, our flexibility and movement becomes very restricted. So exercise is very essential and for all round development of the fetus exercise includes:


Cardiovascular Exercise:-

One of the best cardiovascular exercises for pregnant women. Walking keeps you fit without jarring your knees and ankles. Its also easy to do almost anywhere, doesn’t require any equipement beyond a good pair of supportive shoes and is safe throughout all nine months of pregnancy. It is the most simple and easy to perform exercise. Good for pelvic and thigh muscles .It also maintains the tone of muscles. Walking is very helpful for the normal labour process. It is helpful for blood circulation. Walking in fresh and natural air is one of the best exercises for getting fresh oxygen which helps alleviate vomiting and nausea in 1st trimester and makes you more energetic.

Healthcare providers and fitness experts hail swimming as the best and safest exercise for pregnant women. Swimming is ideal because it exercises both large muscle groups (arms and legs), provides cardiovascular benefits and allows expectant women to fell weightless despite the extra pounds of pregnancy.

Flexibility and Strength Exercise:

It is this ancient form of exercise that has contributed in the holistic living of individuals in the most natural and trusted way since ancient times. It is like a spiritual route to a relaxed mind and healthy body. In times of pregnancy, when women are battling mood swings at varying leels,fatigue and sickness, painful leg cramps and breathing problems, yoga exercises, Relaxation techniques and postures ease all such conditions ensuring a period of relieved nine months followed by easier labour and smooth delivery. Here is a list of yoga asanas which women should do during pregnancy months.

Stretching is wonderful for keeping your body flexible and relaxed and prevents muscle strain. Due to irregular hormonal patterns women complain of mood swings added to today's stress which is quite harmful. That is why stretching exercise and meditation is encouraged. Today the popularity of Stretching exercise is increasing.More and more expectant mothers are practicing Stretching exercise through teachers specializing in this field. These teachers are trained in various asanas or postures, to help one go through the pregnancy, as well as go through less strainous labour.

If weight training is already part of your execise routine, there’s no reason to stop, although most women should reduce the amount of weight they're lifting (you can do more repetitions to ensure that you’re still getting a good workout). If you take the necessary precautions and use good techniques (meaning slow,controlled movements), weight training is a great way of tone and strengthen your muscles.

Breathing :


It is a very relaxing excercise. You just have to sit in comfortable meditation posture.

  • Relax the whole body
  • Observe the natural and spontaneous breathing process.
  • Develop the total awareness of the rhythmic flow of the breath.

This is a very simple breathing process where you have to just pay attention to yourself which makes you calm and supplies maximum oxygen to you and your baby. The rhythmic flow makes the heart beats rhythmic which is pleasant for your child.



Breathe control:

As we can see, that maximum amount of oxygen is essential for the proper development. If it is in good supply, it not just develops your baby properly; it is easy to control your anger, depression and sleepless nights. Start with deep breathing and then you can continue with the pranayama.This is best to be performed at early sunrise or in the evening. It is to be performed quietly and silently. Avoid the haste.You can breath in, hold the breath without straining yourself and breathe out slowly. It is helpful to increase the strength of abdominal muscles, as they give strength to you to bear the labour pain. Exercise is usually safe for expectant mothers, although some of them may not work for you during the last few months of your pregnancy. Make sure you consult your healthcare provider before embarking on any exercise regimen and follow the certain rules


1. Check with your doctor/healthcare provider first:

  • If you exercised regularly before getting pregnant and your pregnancy is uncomplicated, you can most likely continue working out as before, with modification as suggested by your doctor, midwife about your fitness routine to make sure your activities don't put you or your baby at risk.
  • If you didn't work out much before conceiving then ask your doctor to suggest exercises for you.

2. Take in Extra calories

  • Exercise burns calories so make sure to eat well to help nourish and strengthen your body. While you’re pregnant, you’ll naturally gain weight as you baby grows. The amount you'll need to gain will vary based on your pre-pregnancy weight.
  • If your body mass index (BMI) is in a healthy range (between 18.5 and 24.9), you'll need to eat 300 or so more calories a day than before you were pregnant and probably more than that if you’re exercising. If you're underweight or overweight you may need to gain a little more or a little less than someone with a healthy BMI and adjust you calories accordingly.
  • Your doctor will monitor your weight as your pregnancy progresses and can help you figure out how to keep your weight gain on track through diet and exercise.

3. Warm Up

  • Warm-ups prepare your muscles and joints for exercise and build your heart rate up slowly. If you skip the warm-up and jump into strenuous activity before your body is ready, you could strain your muscles and ligaments and experience increased post workout aches and pains.

4. Drink plenty of water

  • Drink water before, during and after exercising. Otherwise, you can become dehydrated, which can cause contractions and raise your body temperature, sometimes to levels that are dangerous for you and your baby. While there's no official recommendation for how much water pregnant women should drink while exercising, a good guideline is to drink one cup (8 ounces) before you exercise, and one cup for every 20 minutes of exercise, and one cup after you finish your workout. In hot or humid weather you'll need more.

5. Don't lie flat on your back

  • Avoid lying flat on your back after the first trimester. This position puts pressure on a major vein called the vena cava, which will reduce blood to your heart and may diminish blood flow to your brain and uterus, making you dizzy, short of breath, or nauseated.

6. Keep Moving

  • Standing in one place for prolonged periods - as when you're lifting weights or doing yoga poses - can decrease blood flow to the uterus and cause blood to pool in your legs, making you dizzy. Keep moving by switching positions or walking in place.

7. Don't overdo it

  • Don't exercise until you're exhausted. A good rule of thumb: Slow down if you can't comfortably carry on a conversation. In general, the best guideline is to listen to your body. When something hurts, that means something's wrong so stop. You should feel like you're working your body, not punishing it.

8. Don't get overheated

  • Avoid letting yourself get too hot, especially during the first trimester when your baby's major organs are developing. Raising your core temperature above 102 degrees Fahrenheit for more than 10 minutes could harm your baby. The increased blood flow and higher metabolic rate that happen when you're pregnant mean you'll feel warmer than usual, and doubly so when you exercise. And since feeling warm is common in pregnancy, you may get overheated much faster than you normally would, even before your belly is big. Signs of being overheated are largely individual, but pay attention if you're sweating a lot or feel uncomfortably warm,nauseated,dizzy or short of breath. To cool off quickly stop exercising and change your environment. Hydrating is key, too, so drink lots of water.

9. Get up slowly from the floor

  • As your belly grows, your center of gravity shifts. That's why its important to take great care when you change positions. Getting up too quickly can make you dizzy and may cause you to lose your footing and fall.

10. Cool Down

  • At the end of your workout, take five to 10 minutes to walk in place and so some pregnancy- friendly stretching. This will allow your heart rate to get back to normal and help to prevent sore muscles.

11. Make it a habit

  • Make a commitment to work regular exercise into your schedule. Keeping up a routine is easier on your body than long periods of inertia interrupted by spurts of activity. You can safely engage in 30 minutes or more of moderate exercise on most, if not all, days of the week as long as you have your healthcare provider's go-ahead.



Mental Exercise:

As we do exercises to keep our body fit “I a soul” also require some exercise to keep fit? As over diet (over eating) is unhealthy so is over thinking. Assumptions, presumptions, holding on to a series of thoughts for a long time leads to stress making our mind and heart heavy and uncomfortable. So let’s put away those stressful thoughts and make our mind flexible. No matter what the situation “I” always have a choice as to how I respond towards a situation. It is natural for our mind to create thoughts, so let’s give it a proper direction and not suppress it. Through Raj Yoga meditation I can channelize my thoughts in a positive direction. Raj Yoga enhances our ability and gives us an insight to respond in a positive manner and strengthen our inter-personal relations.


Yoga is the science of life and the art of living

Basically yoga is a system of physical and mental self improvement and final liberation that people have been using for thousands of years. Yoga arose in the age of the Vedas and Upanishads. It is India`s oldest scientific, perfect spiritual discipline. Yoga is a method of training the mind and developing its power of subtle perceptions so that man may discover for himself the spiritual truths on which religion, beliefs and moral values finally rest. It is realization of our hidden power. Yoga offers us simple, easy remedies and techniques and methods of health fitness with a minimum of time, effort and expense. Prenatal yoga can be a great way to not only work the body in an essential way for mom-to, be, but also provides a good preparation for the mind and body during delivery and beyond.

Order of daily routine


1. Preliminary :

  1. Kar darshana
  2. Netra snan

2. In Vajrasana:

1. Prayer

  1. Guru Vandana
  2. Sarve Pi sukhina santu
  3. Om Sahanavavatu
  4. Reciting the family diety
  5. Gayatri mantra Chanting
  6. Omkar (3 times)

concentrate on breathing in the form of” So Ham”

3.In Ardha padmasana: (Moolbandha in a comfortable manner)



with vibrations and frictions in the throat region

  1. Keeping hands on knees, 5 to 10 times s per season and individual constitution
  2. Keeping hands on waist 5 to 10 times
  3. Fold hands on chest move upwards and downwards.

All exercises should be performed under the guidance of an expert


Wall press


Wall Slide Squat


Neck Exercise

5. Posture (Asanas) Sitting posture-




Badha Konasana


Ardha Matsyendrasana




Upvishtha konasana


supine Postures- viparita karani with wall support

6. Relaxation Technique:-

  • Instant Relaxation Technique
  • Deep Relaxation Technique.
  • Shavasana

7. Meditation:-

  • Omkar meditation
  • Mudra:- Ashwini mudra
  • Shanti Path

Processes(kriya in the practice of Yoga

Let Us now turn our attention to the study of practical aspects of kriya. Yoga is not simply an exercise regimen to be followed for half an hour or 0ne hour every day. It is rather a comprehensive and ideal way of life. Therefore, we should begin our day piously and on a positive note. Here is a kriya to be practiced immediately after getting awake, before leaving the bed, getting up from sleep.

Special instructions

Do not perform netrasanan while wearing contract lenses. Those with permanently implanted artificial lenses following ophthalmic (eye)surgery should avoid this practice.



  1. Proves to be very useful for minor eyesight problems and irritations.
  2. Promotes brighter eyes and clarity of vision.
  3. For those wearing spectacles with minor power, further deterioration of vision is arrested. Eye ailments that are associated with ageing are avoided.
  4. Holding water in mouth stretches blood vessels up to the brain and reduces heat in this area.
  5. Heat –associated ailments are cured, problems like acne or pimples are resolved.
  6. Removes lethargy and creates a feeling of freshness throughout the day,

Netrasanan, when practiced in the morning, removes sleepiness and lethargy, If practiced at night, it gives a feeling of relaxation and helps in getting sound sleep. It is worthwhile to experience both the different benefits.



We recite prayers before commencing any good act. It is necessary to pray every day before practice of Yoga. Prayer has incredible power to cure even incurable diseases. Prayer gives us strength to face the most difficult situations in life. Prayer is the greatest weapon in our armour against all the difficulties inlife.Prayer, especially done in a group, is an accepted form of ritual in all the religions. Group prayer is given more importance in Christianity and in Islam. Group prayer offers a sense of security, promotes unity and social progress. It also strengthens enthusiasm in organizational work. From a spiritual point of view, group prayer focuses the energy and the will power of the whole group collectively in a single direction. It enhances the sanctirity of the atmosphere.
The vibrations generated by reciting a group prayer help the group as well as individual`s progress. It increases self confidence and helps in getting rid of bad thoughts and evil actions. It is important to understand the meaning of prayer. We must give a serious thought to it. At times, we have altogether different feelings while reciting prayer and our mind is just wandering in other thoughts. Also, we tend to address our prayer to an external god. Therefore, there is a feeling of detachment from prayer as we feel that with prayer, our responsibility is transferred to God. Instead, if we change our viewpoint and think of ourselves as consequence of prayer. Sages have said that human body is the temple and soul is the idol of the temple (body) which is the ruler of the body.
Revelation of god is nothing but evolving of our own good strengths and eradication of all the bad thoughts and evil in us. Such a prayer will inspire one to change one`s mindset and will certainly lead one on the right path of virtue.

(Prayer : (To be in Vajrasana)

1.Guru vandana

Gururbramah Gururvishnuh Gururdevah Maheshwarah! Guruh Sakshat Param Brahmah Tasmayy Shree Gurave Namah!!!

Guru is Brahma, Guru is Vishnu. Guru is Mahesh. Guru indeed is that Supreme God, Shiva himself; to that honored Guru are my salutations!!


2. Sarve pi sukhinah Santu

Sarve pi sukhinah Santu Sarve Santu Niramayah Sarve Bhadrani Pashyantu Ma Kashchit Dukham Apnuyat

May all beings be happy. May all be healthy May all se the well-being of all mankind. Nobody may suffer in any way.


3.Om sahana vavatu


Om sahana vavatu , sahanau bhunaktu ! Saha verayam karava vahai! Tejsvi na Vadheetamastu! Ma vidhvishavahai! Om shantih! Shantih!shantih!

Together may we, Guru, shishya be protected. Together may we be nourished. Together may we work with great energy.May there be no hostility between us. Peace, Peace, Peace!

4. Gayatri mantra


Om bhur bhuvah svah, tat savitur varenyam Bhargo Devasya Dhi mahi , Dhiyo Yonah Prachodayat!

We meditate on the glory of that being, who has produced this universe, May He enlighten our minds Chanting Gayatri mantra (11,21 or 108 times)

5.Chanting the name of the Parmatma (Om namo)

Om is the symbol of universal energy. Chanting of universal mantras such as gayatri, netrasanan etc. Involves reciting of Om in the beginning. It is a recitation of a higher order to chant mantras that connect our individual energy to the supreme universal and spirit.

The cycle of practice is:

The right nostril is closed with the thumb. Air is exhaled through the left nostril, and inhaled back through the same nostril.

The left nostril is closed with the ring finger. Air is exhaled through the right nostril, and inhaled back through the same nostril.

This is repeated at a normal breathing rate. It is advisable to have an inhale: exhale ratio of 1:2 Changing nostril after exhaling is considered wrong.

6. Omkar recitation (3-5 times)

After this, the aspirant should maintain the following order to perform the routine aspects of sadhana.

Pranayama is a Sanskrit word meaning “extension of the prana or breath” or, extension of the life force”. The word is composed of two Sanskrit words, Prana, life force, or vital energy, particularly, the breath, and “ayama”, to extend or draw out. (Not restrain, or control) as is often translated from yam instead of ayama.

Anuloma pranayam is a type of pranayama.Anuloma is Sanskrit means “alternate”. It is one of the easier types of pranayama, and can be practiced without expert guidance.

Anuloma pranayama is breathing through alternate nostrils of the nose. It is otherwise known as Nadi shuddhi Pranayama by sitting in any asana, such as sukhasana, vajrasana or padmasana. Alternate nostrils are closed, generally by using the right hand`s thumb, ring fingers, and little finger. The thumb is used for closing the right nostril and the ring and littler fingers are used to closed, and is not used for breathing. No sound should be produced while inhaling or exhaling.

Pranakarshana Kriya

Sit in Vajrasana position. Keep eyes closed. Pull in the anal anal opening, i.e. mulabandha. Pray to the family diety and seek blessings for practice of yoga. Start deep breathing. Do not make any sound while breathing in and out. Do not move any part of the body. Be absolutely still. Imagine that you are chanting the mantra ‘So Ham” silently. “So” associated with breathing in and ‘ham’ associated with breathing out. Concentrate totally on breathing. Superficially, pranakarshana kriya appears very simple and easy however, it is quite difficult to master. Beginners find it difficult even sit with eyes closed. Good practice is a must to experience all the benefits of this kriya.


Physical benefits:

  1. All the benefits of sitting in the position of Vajrasana. Effective in rheumatism, painful and joints and improves digestion.
  2. All the organs in the upper part of the body get more blood supply and their functioning is improved. Normally, more blood is circulated in the legs because of gravity. In Vajrasana position, due to the pressure on calf region which contains a sizeable quantity of blood , more blood is diverted towards the organs in the upper body. This strengthens the legs and calf muscles and also improves the circulation in legs. Therefore small ailments like pain in the legs are cured.
  3. Secretion of digestive juices increases. Facilitates bowel movements and cures disorders like constipation.
  4. In Pregnant women more blood is diverted towards uterus & the baby in the uterus which helps to maintain the health of uterus & the baby.

Above benefits are physical benefits, which can be experienced simply by sitting in the position of vajrasana. The deep breathing, quiet & noiseless chanting of the mantra “so ham” provides additional mental and spiritual benefits. In brief, these are as described below:

  1. Normally our brathing rate or frequency of breathing in and out is about 17-18 per minute. Complete concentration on breathing reduces this rate to 5-6 breath cycles per minute. According to a proposition in the science of yoga i.e. Mind quivers with breathing, control on breathing stabilizes the mind and thought process. An aspirant of yoga controls the flow of air in and out of the body to achieve concentration of the mind.
  2. By consciously attracting the life enery from the organs, this process helps in concentrating the mind. This helps in conscious introspection that is so rarely done today, as the organs are always seeking pleasures.
  3. Persistent practices of breathing in the pattern of “so ham” leads to ajapajap which means subconscious chanting. This requires very high levels of awareness and concentration.
  4. Properly practiced, this leads to realization of oneness of soul and supreme god. All the passions, worries, fear, hatred, psychological disorders disappear and one becomes conscious about the supreme life force or god in oneself.
  5. One can experience boundless joy. For some moments, the attachment one feels to own body desires and hatred are cleared. One becomes conscious of the presence of supreme powers lying dormant within the body.

This experience is very helpful in following the advanced practices of Yoga. Therefore the pranakarsahana kriya is performed right at the beginning, after becoming proficient in performing this process, there is a slightly modified way in it can be practiced. Sit in in Vajrasanna position and do rechaka (breath out completely and consciously), As you breath in, image that the breath is slowly traversing the path from anus (pinda)through the spinal cord all the way to brain (sahastrar charks)or the supreme command centre of human body. As you breath out, mentally traverse the same path in reverse, i.e. from brain to anus. This gives a better control on breathing and also leads to deeper breathing, helping in chanting of so s ham and ultimately focusing of mind.

Brahma Mudra

Some very important glands and blood vessels are located in the throat and neck areas of our body. The efficiency of these glands can be enhanced by practicing following easy neck exercises, the petition of neck is similar to that of a deity with three heads of Brhma,Vishunu& Mahesha,This is the orgion the name Brahma Mudra . This Mudra, when performed in vajarasana, proves to be more beneficial.



Push the neck a little towards veritable column (Back ward) and make the muscles tite. In this procession turned the head slowly to face left much as much as possible and then turned the face right. Do not move shoulders for any other parts of the body while turning the head. Ensure that only neck muscles are involved in the movement. Repeat the process 8-8 times.

Close the eyes and completely relax the neck muscles. Rotate the head completely around the neck joined, starting to bending forward then left, backwards, towards right and forward again. After repeating 8-8 times rotate the head in the opposite direction. Sit till for 30 seconds before opening the eyes.


  • Cures all the neck ailments crossed do to sedentary life style. (Sitting in a chair for long hours)
  • Thyroiad glands in the throat region are exercised, which improves their performance.
  • Secretion of hormones is well regulated problems related to hormonal in imbalances are reduced.
  • Though suffering from Parkinson disease, thyroid-related problems, spondilitis etc. and problems related to frequent urination are sorted out.
  • Improves body adaptation during menopause in women.
  • Immune system is enhanced by making lymph glands more affect.
  • Usefull in enhancing memory and concentration.
  • Eyes, Ears and nose function with grater efficacy.
  • In general, all the aspirants should incorporate these exercise in their daily practice of yoga as it gives several benefits and prevent many ailments.these exercises are most essential for those practicing pranayamas.

Shoulder Exercises

Sit in Vajrasana position keep right hand palm upwards on left palm and rest both the hands on lap. Rotate the left shoulders upwards, backwards, down wards and forward. After 7-8 rotations change the direction of rotation and rotate for 7-8 times. Repeat with right shoulders and then with both shoulders simultaneously..

Hand exercises performance:

  1. Bend both the hands at elbows with both the fists tightened and placed near shoulders. Push the hand slowly forwards (parallel to ground)while gradually opening the fists as if you are pushing hard at some object in your front. Once the hand is straightened, relax the palm and fingers completely. In reverse direction, gradually close the fists while bringing the hand back to its position, i.e. fists touching shoulders and again relax the palm and fingers. Repeat 5-6 times with the hands pushing upwards back.


  1. Improves circulation in the neck and back area.
  2. Immediatly effective on ailments like spondilitis, neck pain, numbness in hands, trembling of hands and weakness in fingers.
  3. Strengthens the muscles of shoulder, neck and hands.
  4. Slow but sure remedial effect on chronic problems like rheumatism and frozen shoulders.
  5. Lumps formation in breasts is arrested.


Ujjayi is a type of deep breathing in which friction is applied at throat while breathing in and out. While breathing in (puraka), imagine that the air is filled in from navel to throat with vibrations and friction at throat. While breathing out (rechaka), the vibrations and friction in the throat allow the air to be released from navel in the throat. The second of snoring closely resembles the friction and vibrations in the throat while breathing in and out. To begin with, one should practice to make the snoring sound. After getting used to the friction and vibrations, one should attempt to reduce the sound to the minimum. After some practice, one will achieve a good control over breathing in and out with friction and vibrations in the throat. One sign of mastering the process of Ujjayi is that the period of expression is longer than inspiration. Breathing pattern varies with age, sex, habits, fitness and occupation. For example, breathing in and out from chest or stomach or a mixture if both these breathing patterns is possible. Considering these variations in breathing patterns, Guruji used to recommend different types of Ujjayi. These are discussed below:

Mdhya Ujjayi

Keep the hands on waist. Pull the shoulders back and push the chest forward. Breathe in with friction and vibrations in the throat, at the same time trying to expand the chest (imagine the ribcage being filled with the breath). After holding the breath for a short while, release the breath with friction and vibrations.


  1. Chest are pushed forward while stomach remains at same position. It helps for a better balance between chest breathing and abdominal breathing is achieved.
  2. Because of the very structure of anatomy, breathing pattern in women has a smaller component of chest breathing as compared to stomach breathing. This balance is achieved.
  3. Expectoration of cough becomes faster.

Urdhva Ujjayi

Fold the hands over chest. Breathe in with friction and lift the hands over head and stretch them upwards. Breathe out with friction and bring hands down. Try to co-ordinate breathing in with raising hands and breathing out with lowering of hands.

Special benefits

  1. Very useful in cold regions and cold climate.
  2. Helps in effective utilization of breathing capacity of chest and stomach.
  3. Helpful in sinusitis, headache , migraine.
  4. Instructions

    1. Fix up the number of repetitions of this kriya on the basis of season and one’s constitution . those suffering from common cold, dust, and other allergies shoukd practice for 10 cycles , for other cycles , 5-6 cycles are sufficient.
    2. In cold season, increase the number of cycles to 10 , as the heat generated by friction is helpful in faster expectoration of cough.

    General benefits

    1. Clears throat and breathing pathways. Cures sore throat and cough.
    2. Very effective on sinusitis – removes cough from various sinus cavities.

Omkar Naad

Several volumes have been written on the subject of Omkarnaad. Om is at the core of spirituality. There are myriad reasons why Om is considered to be the king of chants (matra raj) Om is the best chant (mantra) that is universally known and accredited. In this study of Yoga, we will concentrate more on the material and physical aspects of Omkar and its health-oriented benefits.


After the practice of Ujjayi (breathing in and out with friction), the throat is cleared. This is the right time to practice chanting of Om (Omkar naad), The sound “Om” is composed of three constituents, a,u and m. Of course all these continuous and seamless manner while chanting and not separately. Start with rechaka (breathing out completely), breath in with friction and start making the sound “OOO” after 7-8 seconds, close the lips together and start making the sound ‘mmm’ .continue with the sound mmm  as long as possible in the same tone, do not strain. By the time the sound of ‘’Om’’ is fully pronounced, all the breath in again, would have been exhausted. At this point breathe in again, with friction (Ujjayi) and begin the next cycle of Omkar naad. After repeating for 3-5 cycles, stop Omkar and concentrate. On the center of the forhead . Try to imagine and visualize a flame in the form of point of light that symbol of divine light, i.e. our soul. Imagine that you are listening to the vibrations of “Om” that you have just chanted. Forget about the outside world & thoughts and try to submerge yourself within the vibrations and echoes of “Om ”within your mind. After . Minutes, repeat the chant of Om (Omkar naad) for 2-3 times. Rub both the pams together and gently move them on the face in order to absorb the vibrations and echoes of the sound Om from your fingertips. The prayer before starting the daily practice of Yoga should consist of chanting Om that helps in concentrating and stabilizing the mind. Continuous cycle of fleeting thoughts is reduced to a calm and peaceful mind. The vibrations of Om should resonate all around and within. In the Omkar naad, the sound ooo influences the external environment and the sound mmm influences the inner environment of the body and the mind. The resonating sound of “Om” is very peaceful and joyous. It has the potential to radically change the lifestyle of an aspirant.

In the sound “Om”, apart from the constituent a, u, and m, there is a very fine note, that can not be distinguished by the ear, but can be felt as vibrations in the mind and head. This note is very sweet, resembles Gandhar (the third note in Indian music) and is called as “Gandhari”.

Physical benefits

  1. Brings blood pressure to normal.
  2. Extremely effective on insomnia and other psychosomatic diseases.
  3. Useful against diabetes and heart disease. Controls palpitation.
  4. Improves the function of vocal cord and thyroid glands.
  5. Nervous system becomes very efficient.
  1. Calms the mind and helps in concentration.
  2. Improves memory.
  3. Gives some control over the six enemies of an aspirant (passion, anger, ecstasy, desire, envy, greed).
  4. Removes lethargy, worries etc. and creates enthusiasm, self –confidence and energy.
  5. The tensions and worries of the mind are destroyed. This is the master key for attaining good health.
  6. Relaxes and calms the mind.
  7. The practice of Omkar creates vibrations of pure joy and creates such a state of mind, where there is no room for influence of psychological disorders and stress.

Spiritual benefits

  1. The constituent letter of Om : a, u, m, the cresent moon and the dot represent the physical, metaphysical, causation and the divine grace respectively. Rational knowledge of these subjects can be gained through the practice of Omkar.
  2. The intuitive knowledge can be acquired.
  3. If one acquired the skill to rhythmically vibrate the sound waves of Omkar in the brain in the kharja form (one of the notes in Indian music), one can experience the awakening of Kundalini.
  4. All these are aimed at total concentration of the mind with introspective attempt to annihilation of mind, in order to control all the mental vibrations.
  5. The practice of Omkar naturally attracts the student to meditation and to the higher practices of Yoga viz. dharana and dhyan representing the meditative aspects of Yoga. The concentrationadvised in the yogic scriptures on the Shatchakras i.e. the six plexuses in the body becomes comparatively easier.
  6. (Joyful mind itself is the means of enlightenment). The mind becomes calm and blessful. The fear, worry, sorrow and hatred are removed from the mind. Baser animal instincts are controlled and higher instincts are awakened. The reason for committing crimes and sins, which are caused by instability of mind is removed. Ultimately, Om leads to cleansing of mind.

Mental benefits

  1. Those suffering from insomnia, lack of confidence, phobias and other psychological problems should chant Omkar just prior to bed time. The vibrations of Om rove to be helpful in positive thinking. Those who regularly do Omkar can face extremely difficult situations with confidence and without losing the mental balance.

Relaxation Technique



After completing the daily routine of yogic one should perform Shavasan. During the practice of postures, various muscles and nerves in the body expand and contract. Also they are subjected to pressure for some time. Shavasan can be used to offer the required rest of them. Lie down on the back. Shavasana enables the body and mind relax. Shavasan proves to be a extremely useful tool to experience physical and mental relaxation.
Releasing the whole body loose, making mind thoughtless, converse with the Supreme Soul, listen to the meditation commentaries and ensuring not to fall asleep. Lie down supine on the floor with a full stretched sheet spread over it. Keep a distance of 6-12 inches between feet. Keep the hands spread away from the body at a distance of about 6 inches. The hands should face skywards and the fists should be half-closed, but loose. Neck should tilt towards the left side, kept loose and eyes should remain closed. Now start with Patal i.e. the lowermost portion of feet. Gradually, pull the energy upwards from this part. The toes, upper portion of feet, both ankles, calves (the upper and lower parts), both knees, thighs (the upper and lower parts), groin, hips and so on. Pull up the energy flowing through these parts gradually in the prescribed order. Imagine that whichever organ we have traversed through and pulled up the energy, has now become sense less, having no Pran flowing through it.
Do not allow any movement of any such organ and do not remember it more. Now all the lower portions of the body below the waist have become sense less. Now we have to traverse the path upwards up to between the two eyebrows. We have to take the energy gradually go upwards. To start with, the anal region, pull up the energy of the nerves known as ida, pingala, sushumna which originate here take out the energy from this part and move upwards towards the abdominal region., Remove the energy of the thousands of nerves in this area.gradually come up at the Navel,.the body receives the required heat or the warmth from here, there are some nerves connected toi the heart. Remove the energy in these and from the stomach region and traverse upwards towards the spine and back. Remove the energy from the spine, ribs, lungs, heart in the same order and move upwards to the shoulders. Remove the energy from the fingers, wrists, elbows upper arms etc. Go upwards to remove energy from neck, larynx, and chin. Now the life force is flowing through both the nostrils upto in the form of respiration. Try to merge yourself in the So s ham form of breathing. Try to listen to the inner, divine sound in the form of So s ham. Try to forget the whole body for some time. One has to imagine that one is separate, secluded from his body. For one or two minutes, merge yourself in the breathing in the form of so ham. Be sure, not to fall sleep. Now gradually again regain your consciousness. We have to traverse back from the the point in between the eyebrows to lower most part of the feet in reverse order. Now we have to feel up the energy in all the parts of the body once again. Start with. Then both eyes , ears, cheeks, mouth, chin ,vocal cord, neck region, shoulders, hands, heart, lungs, ribs, spine, stomach, navel, abdominal region and finally the i.e. anal region..
Now start the same process of filling energy in lower part of the body. Below the anus, hips groin, thighs and their upper part, knees, calves, ankles, the upper and lower portion of feet. All these parts are now full of energy. . All the thirteen loka which we had made life less for some time are now full of life force. Still keep the eyes closed. Draw both the hands and legs near the body. Straighten the neck. While keeping the eyes closed, slowly turn to one side, raise and sit up. Rub both the palms together. Move them all over the face, eyes and neck. Now open the eyes Chant” Om “twice. In just 7-8 minutes time, we can offer full relaxation to the whole body and mind. The body is formed out of the Panch Mhabhoota (the five basic elements) and the soul resides in it. The soul is eternal, only the body is perishable.

Shanti Path

Asto ma Satgamay! Tamso Ma jyotir gamay! Mrityor ma amritam gamaya!! Om shantih! Shantih! Shantih!

(Lead me from the unreal to real. Lead, me from darkness to light. Lead me from death to immortality. Let there be peace everywhere.)


Shanti Path

Atapa Snana is the yogic phrase for the healing science of sun bathing. We live in a modern world that is bombarded with paranoid messages about how dangerous the sun is. We should remember that the ancient yogis and many other cultures knew how to use the sun to heal all kinds of illnesses, and bring about radiant health. We evolved as a human race for millions of years under the warmth and love of the sun. Sunlight is richest source of vit D.Sunlight lowers cholesterol the sun`s rays lower blood pressure Sunlight penetrates deep into the skin to cleanse the blood and blood vessels. Sunlight increases oxygen content in human blood. Sunlight builds the immune system. Regular sunlight exposure increases the growth and height of children Sunlight can cure depression. Every pregnant lady should sit in the early morning sunlight. While sitting in the sunlight take some coconut oil or olive oil in your hand and apply on the abdomen. While doing it, feel that you are experiencing the beautiful values like power, happiness, love and purity.