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Exercises for Isa and Pattu

The document outlines a series of breathing exercises and eye exercises designed for elderly citizens, emphasizing proper posture while seated. Each exercise includes specific instructions, durations, and repetitions to enhance respiratory function and overall well-being. The exercises range from Kapalabhati and Bhastrika to Anulom vilom and eye movements, promoting physical and mental health.

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aaw1974
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11 views

Exercises for Isa and Pattu

The document outlines a series of breathing exercises and eye exercises designed for elderly citizens, emphasizing proper posture while seated. Each exercise includes specific instructions, durations, and repetitions to enhance respiratory function and overall well-being. The exercises range from Kapalabhati and Bhastrika to Anulom vilom and eye movements, promoting physical and mental health.

Uploaded by

aaw1974
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Exercises for Pattu and Isa –

S no Description with sitting erect on a chair for elderly citizens Time


1 Kapalabhati for forcing out CO2 in the morning on empty stomach : exhale with forced breath out in 20 rounds*3 = 1-
3 exhalations one after another and automatic without effort inhalation – one round , then pause 2’
and repeat for 10 rounds and increase to 20 rounds over 15 days practice
2 Bhastrika- sit erect on a chair and with lower arm and hands at 30degs angle to upper arm up 2 minute
and upper arm in line with the chest - inhale forcefully and simultaneously raise arms vertically
max as possible in 1-2 secs and raise your neck from 30 deg below horizontal to 60deg above
horizontal and next 1-2 secs bring the neck down to Normal with forced exhalation . No retention
of breath while hands are raised. – 20 rounds
3 Anulom vilom – alternate nostril breathing – close right nostril tightly with right thumb and start 10’
with exhalation through left nostril slowly over 4-5 secs – after 1-2 secs inhale through left nostril
for 4 secs – hold breath for 1-2 seconds – then close left nostril tightly with right hand last 2 fingers
and then exhale first over 5 secs and then inhale through right nostril over 4 secs and then hold
for 1-2 secs– then again close right nostril with the thumb and through left nostril exhale over 5
secs . One round over – repeat the cycle for 5-10’ over 1-2 months of practice . Best for brain .
4 Modi breathing – raise the arms with the fists touching each other and elbow at the level of the 1*2’
shoulder , the fisted hands close to the chin . Inhale deeply over 1-2 secs and then stretch the
arms horizontally with both upper and lower arms at shoulder level to make 180 deg with the
trunk and push out the chest forward. then exhale forcefully over 1-2 secs and during exhalation
bring the arms to the original position with fisted hands close to the chin position. One round over.
Repeat 20 times with rest if required. During inhalation simultaneously raise your neck from 30 deg
below horizontal to 60deg above horizontal and next 1-2 secs bring the neck down to Normal with
forced exhalation
5. Forearm extended forward- breathing – raise the arms to the front with the fists closed and elbow 1- 2
and arms at the level of the shoulder , . Inhale deeply over 1-2 secs and then stretch the arms
horizontally with both upper and lower arms at shoulder level to make 180 deg with the trunk and
push out the chest forward. then exhale forcefully over 1-2 secs and during exhalation bring the
arms to the original position with fisted hands in front and arms stretched in front. One round
over. Repeat 20 times with rest if required. . During inhalation simultaneously raise your neck from
30 deg below horizontal to 60deg above horizontal and next 1-2 secs bring the neck down to
Normal with forced exhalation
6 Brahmari pranayama- Close the mouth and ears tightly with the palms of the two hands. . During 2-
inhalation through simultaneously raise your neck from 30 deg below horizontal to 60deg above
horizontal and then make the sound ‘mmmmmmm’ over 6-7 secs slowly bring the neck down to
Normal position of 30 deg below horizontal.
7 Eye exercises for eyelids and good sight – roll the eye balls without moving the neck – up/down to 5’
full extent slowly 1’, right /left to the full extent 1’, NE to SW 1’ ; alternately move from tip of nose
to distant object first to NE 20 times and then Nose to NW 20 tims ; lastly blinking rapidly for 20
secs – rest for 10 secs and again blinking rapidly for 20 secs – rest for 10 secs and again last
round blinking rapidly for 20 secs – rest for 10 secs

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