Daily Yoga & Pranayama
The Gayatri Pariwar path to a healthy body and a luminous mind โ gentle yoga, pranayama and Gayatri meditation, as taught by Pt. Shriram Sharma Acharya.
In the Gayatri Pariwar (Yug Nirman) tradition, the body is a temple and good health is the foundation of all sadhana. A few quiet minutes of yoga, pranayama and Gayatri meditation each morning keep body, mind and spirit in harmony. Practise gently, on an empty stomach, ideally at sunrise โ and let the guided Shantikunj video below lead you, step by step.
Guided by Shantikunj
Follow along with this authentic All World Gayatri Pariwar (Shantikunj) video โ a real teacher guides the practice, slowly and clearly, in Hindi.
Pranayama โ Mastering the Vital Breath
Pranakarshan Pranayamaเคชเฅเคฐเคพเคฃเคพเคเคฐเฅเคทเคฃ ยท Drawing in the Vital Force
Sit in a comfortable meditative posture with the spine erect and eyes gently closed. Inhale slowly and deeply through both nostrils, feeling that you are drawing in the radiant vital energy (prana) of the universe โ like warm sunlight filling every cell. Hold the breath briefly and feel that prana spreading through body and mind. Then exhale slowly, releasing all weakness, illness and negativity. Continue for a few minutes with faith and feeling (bhavana).
Nadi Shodhanเคจเคพเคกเคผเฅ เคถเฅเคงเคจ ยท Alternate-Nostril Breathing
Sit erect. With the right thumb gently close the right nostril and inhale slowly through the left. Now close the left nostril with the ring finger, release the right, and exhale through the right. Inhale through the right, then close it and exhale through the left โ this completes one round. Keep the breath smooth, silent and unforced.
Bhramari Pranayamaเคญเฅเคฐเคพเคฎเคฐเฅ ยท Humming-Bee Breath
Sit comfortably, close the eyes and gently close the ears with the thumbs. Inhale deeply, then exhale slowly while making a soft, steady humming sound like a bee. Feel the gentle vibration spread through the head. Repeat five to seven times.
Surya Namaskar & Asanas
Surya Namaskarเคธเฅเคฐเฅเคฏ เคจเคฎเคธเฅเคเคพเคฐ ยท Salutation to the Sun
A flowing sequence of twelve postures performed at sunrise facing the sun, ideally with the Gayatri Mantra or the twelve Surya mantras. Move gently โ prayer pose, raised arms, forward fold, lunge, plank, the eight-limb salute, cobra, downward dog, and back โ breathing with each movement. Begin with three to five rounds and build up slowly.
Padmasana / Sukhasanaเคชเคฆเฅเคฎเคพเคธเคจ ยท Lotus / Easy Pose
Sit cross-legged on a mat with the spine naturally erect, shoulders relaxed and hands resting on the knees. If the full lotus is difficult, simply sit in the easy cross-legged Sukhasana. This is the seat for japa and meditation.
Vajrasanaเคตเคเฅเคฐเคพเคธเคจ ยท Thunderbolt Pose
Kneel and sit back on the heels with the spine erect and hands resting on the thighs. This is the one asana that may be practised even just after meals.
Bhujangasanaเคญเฅเคเคเคเคพเคธเคจ ยท Cobra Pose
Lie face-down with palms beneath the shoulders. Inhale and gently raise the head and chest, keeping the navel on the floor and the elbows soft. Hold briefly, breathing easily, then lower down on the exhale.
Tadasanaเคคเคพเคกเคพเคธเคจ ยท Mountain Pose
Stand tall with the feet together, raise the arms overhead and interlace the fingers (or reach upward), gently stretching the whole body upward while breathing in. Hold a few breaths, then release.
Shavasanaเคถเคตเคพเคธเคจ ยท Corpse Pose
Lie flat on the back with the legs slightly apart, arms relaxed by the sides, palms facing up, and eyes closed. Let the breath become natural and release every part of the body, from the toes to the crown.
Dhyan โ Gayatri Meditation
Dhyan-Dharanaเคงเฅเคฏเคพเคจ-เคงเคพเคฐเคฃเคพ ยท Gayatri Meditation
After pranayama and asana, sit quietly in Padmasana or Sukhasana. Gently visualise the golden, rising sun (Savita) in the heart or before the eyes, and silently chant the Gayatri Mantra โ feeling its luminous energy fill the mind with wisdom (dhฤซ). Rest in that quiet light. Close with a moment of gratitude.
๐ชท These practices are drawn from the Gayatri Pariwar / Yug Nirman tradition. Please begin gently; if you are new to yoga or have any health condition, learn under a qualified teacherโs guidance.