Dr. M. K.

Taneja
M.B.B.S., D.L.O., M.S. (ENT), FIAOHNS
DYN, M.A. (Yoga), M.D. (AM), Ph. D. (Yoga & Naturopathy
Senior ENT & Cochlear Implant Surgeon
Founder: Indian Institute of Yoga & Naturopathy
Secretary General: SAARC E.N.T. Doctor’s Association
Governing Body Member: Ministry of AYUSH, CCRYN, Govt. Of India
Honorary Professor: Indian Medical Association (IMA)
Patron: International Naturopathy Organization (INO) C.C.R.Y.N.
Corporate Yoga

Every person wants to remain healthy simultaneously he wants to touch the Sky
and fulfill his desire by working through out day and night hence I will like to
provide tips for corporate or extremely busy ambitious persons who are always
short of time living under stress and want to excel in all fields of life. First of all I will
like to emphasize on life style. Life style in Yog is first two steps that is Yam &
Niyam self restraints and self observances.

The three sub sections of them is “Astey", “Aparigrah” and “Ishwar Pranidhan”
to be incorporated in life style for ultimate success & stress free life. Astey is
achieving anything wealth, physical, monitory or status without hurting others.
Aparigrah is collection or achieving of financial or physical good which is not
actually required. I will like to elaborate and emphasize, aparigrah, it is one of the
most important part of yogic life style. If you want to buy a luxury car, smart
phone or a big house, one has to decide weather any of these or all are essential
for enhancing quality of life or achieving goal. You have to make sure investing
money or procuring a property etc. is absolutely essential for my living. The
excess leads to stress and termed “badhak" in the way of 'Samadhi'. The third the
most important "Ishwar Pranidhan" is whatever act you do, you should leave the
result in the hands of God. He is the one who will grant results for my ultimate
favour and I will be happy with the final results. I will remain happy in all conditions
uR;'urL;q ;ksxks·fLr u pSdkUreu'uo%A u pkfr LoIu'khyL; tkxzrks uSo pktqZuAA Lord Krishna has
emphasized in Bhagwat Gita. Yoga practitioners will achieve success only by
neither eating more, nor fasting, neither sleeping more nor waking all the time
;qDrkgkjfogkjL; ;qDrps"VL; deZlqaA ;qDrLoIuocks/kL; ;ksxks Hkofr nq%[kgkAAA Lord Krishna further
emphasizes to get rid of all sins through by yoga one has to live and eat optimally
sleep (Gita-6-17) and work optimally. This is the way to master in the field of yoga.
Maharshi Patanjali says eS=hd:.kkeqfnrksis{kk.kka lq[knq% [kiq.;kiq.;fo"k;k.kka Hkkoukrf'pizlknue~AA one
should make friends who are happy and be kind to the people who are sick or in
sorrow, avoid bad people, and pleasing attachment with a holy person, leads to
happy stress free state (Yog sutra 33) izPNnZufo/kkj.kkHk;ka ok izk.kL;AA izPNnZu vkSj fo/kkj.k izk.kk;ke ls
fpRr izluu gksrk gSA Holding the breath out or breath in leads to a state of happiness rfLeu~
lf'okliz'okl;ksxZfrfoPNsn% izk.kk;ke%A ^^'okl vkSj iz'okl dh xfr dk foPnsn djuk gh izk.kk;ke gS*A

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Practices of Pranayam in a way when inhalation and exhalation time becomes
minimum or negligible : The maximum time duration is of holding the breath out is
more important (Vahya Kumbhak) ckg;kH;Urj fo"k;{ksih% izk.kk;ke dk nh?kZ dky rd vH;kl djus ij tc
iwjd vkSj jspd bruk lw{e gks tk;s dh lkekU;r% mudk vuqHko gh u jgs rc izk.kk;ke fl) gksrk gSA rr% {kh;rs izdk'kkoj.ke~A
By Practicing and achieving mastering of Pranayam, one get rids of all sins, bad
habits and comes to a bliss state.

Food
To remain healthy just by diet is preferably take a single fruit, Vegetable or
eatable at a time. Chew the food 32 times, let it emulsify with saliva in mouth. Do
not take water, tea, Coffee or fruit juice with food, and do not take any thing 90
minutes preceeding meal. Do not do over eating preferably leave one fourth
stomach unfilled. Do not eat again for four hours but delaying a meal for more
than six hours decreases the fire (Basal Metabolic rate) and energy level. Fasting
leads to sluggishness, lower energy level, low basal metabolic rate, depression
hence results in weight gain and obesity. Always add sufficient (more than
500gm) leafy green vegetables and fruits viz. Spinach, fenugreek, cucumber, kiwi,
Broccoli, Cabbage, Basil, Coriander, Green bean, bottle gourd (Lauki) lady finger
ribbed gourd (Torai). Chlorophyll detoxifies the body and power to carry & life
force or solar energy if consumed raw and also helps in the formation of
haemoglobin which has iron at place of magnesium of chloride. Sprout can be
kept in the category of nectar food. Leafy green and sprout decrease the acidity
and make the body alkaline.

Alkaline pH decreases the osteoclastic activitis, joint pains, and may prevent neo
plasmic activity. Alkaline pH also result in release of feel good hormones and have
soothing affect on the body, mind and soul. Do not take meal after 8.00 p.m. and
that too should be light. Try to avoid the late night dinners. The pitta is activated
between 10.00 am to 2.00 pm when digestive fire (Jathar Agni) hence principle
meal should be taken for better assimilation energy and to prevent obesity.

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Life Style

Try to fix your routine including your morning getup, evening sleep time including
breakfast, Lunch and dinner time. Just scheduling of the day lead to healthy and
happy life. If not impossible prepone your morning get up time by 20 minutes.
Before getting out of bed smile and alter your body position feet to head end side
and place them high over the pillow or back support of the head end, it increases
the blood supply of brain and face. Brush your teeth comfortably, and enjoy it for
3 minutes, some pathies say every teeth denotes an organ of body and the same
is applicable for the tongue hence massage and clean the tongue with the pulp of
finger (no nails) for a minute. Do the dry friction of whole body before going for a
shower. Remember shower keep your both hands free hence do a wet massage
or friction, smile, sing (humming is more rewarding) and rub the body. Squeeze
and massage the limbs from periphery to central side that is from finger to the
torso, after shower again rub your body with the towel. Friction increases the
body temperature and stimulates the nerve ending of skin and subcutaneous fat.
Enjoy the freshness of morning, the day is a god's gift. Another opportunity make
a roaster for the day. Always reserve some time for relaxation and enjoyment with
family and friends. Intelligent people count the richness by the number of friends,
earn them. Make sure to contact or call two friends who love you not to those
whom you love. In these 20 minutes devote jut six minutes for morning exercise
do Taad aasan, Hastpaad aasan, Agnisaar kriya, Bhramari Pranayam, and Nadi
shodhan (Kumbhak).

Taad Aasan

Taad, meaning mountain, high or great performance. This aasana stabilizes the
body and mind. Stand with 4 inches (10.0 cm.) feet apart equally maintaining your
body on both legs and the arms by the sides.

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Take a deep abdominal breath, hold it, and raise your both arms over the head.
Stretch your whole body upwards, arms, shoulders, chest and spine all one by one,
finally both the heels and coming up on the toes. Focus your attention on
Mooladhar Chakra keep holding your breath in, maintain stretch upward from the
toes to the stretched hands. Try to touch the sky.

Focus your eyes on some object straight forward, maintain balance. Hold the
position and breath in to the maximum comfortable duration. Slowly exhale and
bring the hand, heels and body down to the neutral position. This is specifically
good to enhance body balance, concentration power academic performance and
to prevent dementia.

Note : For better performance open the fingers wide apart while counting and
holding the breath in, one can give a command that all the ten fingers are antenna,
you are getting strength and power directly from the super power and your body,
mind is getting charged.You are becoming powerful and you are going to
conquer the world.

Hastpaad Asan

Hast mean hand and Paad means foot hence a union of hand and foot is termed as
hastpadaasana.

Stand erect with both feet together in 'II' position not in 'V' position, for senior
citizen both legs 10 cm apart, hands by the side of the body, relax, smile with
maintaining weight equally on both legs. Join both hands in pranam mudra at the
level of lower chest (Anahat Chakra) and Chant "Om mitray Namay. Take a slow
deep abdominal breath hold it, stretch your trunk, shoulder, both arms upward,
flex the head tuck the chin into the chest, bend forward so the trunk becomes

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parallel to the floor, relax the shoulders and upper arms but do not fold the arms
and do not arch the back.

Exhale completely squeeze your abdomen, bend further forward and downward
on lower spine, do not bend your knees and try to touch your fingers to the great
toe. Practice it gradually whole hand should touch the feet or the floor by the
sides and forehead to the knees. Relax your body. Focus your spiritual awareness
on swadhistan chakra and physical awareness on lower back muscles. Hold the
position keep holding the breath out and position to the comfortable maximum
duration. Slowly return to the neutral position in reverse order and breathe in.

This aasana improves digestion alleviates flatulence and by virtue of vahya

kumbhak increases blood flow to brain, increases vagal tone activates
shushmana nadi, hence improves concentration, delays aging, prevents
dementia, Alzheimer's Disease and all body diseases.

Agnisaar Kriya
Stand tall erect body stretched up both legs one and half feet apart, take a slow
deep abdomino clavicular breath through the nose. Bend forward at the waist
and exhale fully by in pulling the umbilicus towards the spine and inside the
thoracic cavity by squeezing the abdominal muscles. Hold the breath out (Vahya
Kumbhak). Push down on knees with straight elbows. Keep holding the breath
out relax abdominal muscles. Smile & contract and release the abdominal muscles
rapidly. Keep on holding the breath out and perform till comfortably possible.
Take a slow deep breath. Relax, come back to starting position this is one cycle
repeat three cycles.
Focus physical awareness on abdominal muscles and spiritual awareness
on Mooladhar Chakra. If difficult to do one can practice Swan Kriya (Dog Panting)
in the initial stage.

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Uddiyan Bandh
As the name suggests it makes the body light, Uddiyan is pertinent to flying.
Stand erect tall body stretched up with both legs, one and half feet apart take a
deep abdomino clavicular breath through the nose, Bend forward at the waist
and exhale fully empty the lungs by in pulling the umbilicus towards spine and
inside the thoracic cavity by squeezing the abdomen and chest muscles, keep
holding the breath out. Bend the knees by 300, place the palms on the lower part
of thigh with thumbs inside, do not bend the elbows, look forward, smile and relax,
there will be self relaxation of abdominal muscle, if not, voluntarily relax the
abdominal muscles, keeping the glottis closed make a false inhalation by lifting
the shoulder, expanding the chest and extending the knees. Now both legs
straight, put an effort to further inhale forcefully with glottis closed and
abdominal muscles relaxed. This will pull the abdominal muscles upward and
inward in to the chest cavity. Hold this position till you can hold comfortably, relax
the abdomen and chest. take a deep breath relax. Return to the neutral position
and repeat the cycle three more times.

Note if one is not able to close the glottis one can close the mouth and pinch
the nose during false inhalation, make sure abdominal muscles are relaxed. Focus
your physical awareness on naval region and spiritual awareness on Mooladhar
Chakra for physique or at Manipur Chakra to stimulate the function of Pancreas,
liver and adrenal glands.

In this we make a judicial effort by squeezing every alveoli of lung to exhale

every toxic molecule (Co2) and detoxy the blood and improve the capacity and
working power of the lungs.

Kumbhak (Nadi Shodhan)

Smile relax, close the eyes. Start with slow long deep abdominal breath with
chanting Om Namay Shivay now hold the breath in and chant Om Namay shivay
four times and slowly exhale Completely by squeezing the anterior abdominal
wall muscles and chant Om Namay Shivay two times. Now hold the breath out
and chant Om Namay shivay four times.

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Give a command that whole body is getting detoxified, purified along with
purification of thought process. Repeat the cycle. Relax with closed eyes for
some time. Rub both palms (palming) vigorously and put your both palms as a
cup to gently cover the eyes and with command to transfer the energy deep
insides the brain to pineal gland, hypothalamus, pituitary gland and to vitalize the
whole body.

Day time ultra short meditation with Bhramari

This ultra short meditation provides relaxation and revitalization for two hours. It
takes total one minute. It is a combination of Taad aasan, Bhramari and Kumbkak.
This can be performed even sitting on a office chair. Smile close your eyes. Take a
long deep abdomino clavicular breath simultaneously give a command that my
body is getting vitalized and energized. Stretch the whole body as in Taad aasan,
hold the breath in, feel the energy feel the warmth, now start Bhramari
(humming) bring the hands down smile and relax the whole body simultaneously
worship Lord krishna give a command I am the best, I am the most intelligent keep
the eyes closed in relaxed mood keep humming till the breath last. Now hold the
breath out, give a command to whole body to relax, chant I am pure soul, I am
god's son, I am comfortable, I am happy, I am Happy. I am happy, rub your palms
vigorously and transfer the energy through the eyes to pineal gland and your
body. Open the eyes and start your routine. This ultra short one minute
meditation should be repeated every 2 hours 4 to 5 times a day.

This one minute mediation takes you into alpha to delta brain wave state and
revitalizes the body, mind and soul for next two hours. It should be practiced
before interview, during examination and in all the difficult challenging situations
to achieve win state.

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