1st International Wellness Day, 15 April 2026
Dr. Sirjana Bhandari
Yoga Exercise guidelines to perform Yogic Practice by Yoga and Meditation Trainer Dr. Sirjana Bhandari
Hari Om ! Good Morning !! Minglaba !!!
First of all, I would like to wish to all the distinguish participants, ‘Happy 1st International Wellness Day’.
After completing Wellness Walk, now, we are going to perform some Wellness Yogic Practices. We four persons are Yoga and Meditation Trainer from Shiboham Yogapeeth, so please follow our Yoga Practice steps carefully and mindfully for overall well-being. Please, do these Yogic Practices daily at home as well to be perfectly healthy- physically, mentally, emotionally, intellectually, socially, naturally and spiritually. To be happy, healthy, wealthy and satisfy in all the aspects of life is called real wellness or fulfilled life.
Now, let’s begin some Yogic Practices- Yogasana, Pranayama, Meditation.
1.Taad
Asana
Stand straight; apart your legs up to one foot; joining both hand's fingers lock your hands; lift both hands above your head and push the sky facing palm upside with straight elbow; now exhaling lift upward your both heals; hold for a while and feel streching in body; then inhaling comeback in normal position. In the same way we will perform this yogic practice at least 6 times or more.
This Yogic Practice is very effective therapy for blood purification, gut health, reduce diabetes, make relief from back pain, sciatica, thigh pain, knee pain, calf pain and overall lower body pain.
2.Tiryak
Taad Asana
Stand straight; apart your legs up to one foot; rise both hands like taad asan position; first deeply inhale then exhaling bend your body right side; hold for a while and feel streching in body; then inhaling comeback in straight position; again first deeply inhale then exhaling bend your body left side; hold for a while and feel streching in body; now inhaling comeback to straight position. In the same way we will perform this practice at least 6 times or more.
This Yogic Practice is effective therapy for chest pain, neck, middle & lower back pain, cervical pain, solder pain, arm pain, frozen solder and frozen hand.
3.Ardha
Chakra Asana
Stand straight; apart your legs up to one foot; place both hand's four fingers on your back near waist; first deeply inhale then exhaling bend your body backside; hold for a while and feel streching in body; now inhaling comeback to straight position; keep your knees straight. In the same way we will perform this practice at least 3 times or more.
This Yogic Practice is effective therapy for lower back pain, sciatica and overall lower body pain.
4.Utkat
Asana
Stand straight; apart your legs up to two feet; joining fingers lock your both hands in front of chest; first deeply inhale then exhaling bend your knees and half sit; hold for a while and feel streching in body; now inhaling comeback to straight position. In the same way we will perform this practice at least 6 times.
This Yogic Practice is effective therapy for lower back pain, thigh pain, knee pain, calf pain, sciatica and overall lower body pain.
5.Head
Rotating Asana
A.
Left-right moving
Stand straight; apart your legs up to one foot; place both hands on your waist; move your head left-right at least 10 times or more; try to see your hips and heals while facing back. If you can see hips and heals easily, your spinal cord is healthy but if you can't see, there may be some health issues or problems.
B.
Left-right bending
Now bend your head left-right at least 10 times or more; try to touch ears with solders both sides.
C.
Front-back bending
Now bend your head front-back at least 10 times or more; in front side try to touch chin with upper chest and backside make tight your neck.
D.
Rotating clock and anti-clock wise
Now rotate your head gently clockwise and anti-clockwise at least 6-6 times or more both sides; better to close your eyes. While rotating head, if feeling uneasy or dizziness, please do gently or stop completely because it may cause of high or low blood pressure fluctuation.
These Yogic Practices are very effective therapy for cervical pain, neck pain, solder pain, arm pain, frozen solder, frozen hand and spinal cord issues.
6.Naribanda
Asana
Stand straight; apart your legs up to one foot; catch both wrists by hands each other tightly; take backside of head; then forcefully exhaling pull each other wrist at least 20 times or more.
This Yogic Practice is very effective therapy for cervical pain, neck pain, chest pain, solder pain, arm pain, frozen solder and frozen hand. It also helps to reduce over thinking and unnecessary stress; make relief breathing issues, mental issues, sinus and migraine pain.
7.Hook
Asana
Stand straight; apart your legs up to one foot; joining and bending four finger tips make your both hands like hook; lock booth hook each other; inhale long breath, holding breath try to pull each other hooked fingers during one breath at least 3 times or more switching hands. Same practice we will do backside of head too.
This Yogic Practice is very effective therapy for cervical pain, neck pain, solder pain, arm pain, frozen solder and frozen hand.
8.Butterfly
Asana
Stand straight; apart your legs up to one foot; join your hand's index and middle finger tips in front of your chest; with knees’ movements up and down exhaling fast and forcefully now start butterfly movement by moving both arms up and down like butterfly wings at least 50 times.
This Yogic Practice is effective therapy for cervical pain, neck pain, chest pain, solder pain, arm pain, frozen hand, frozen solder and knee pain as well. It also helps to reduce over thinking and unnecessary stress; make relief breathing issues, various types of mental issues, sinus and migraine pain.
9.Bakra
Asana
Stand straight; apart your legs up to one foot; place your both hands in front of your chest palms facing down; now twist your body left and right as much as you can at least 15 times or more.
This Yogic Practice is effective therapy back pain and to refresh overall backbone or spinal cord and whole body.
10.Yogic
Claps
Stand straight; apart your legs up to one foot; place your both hands in front of your chest palms facing each other; now forcefully fast exhaling and both knees’ movements up and down first start to clap from wrist side 10-12 times or more; then clap from little finger side 10-12 times or more; then clap from base of four fingers, it doesn't make sound; then clap between thumb finger and index 15-20 times or more; then clap in between four fingers 10-12 times; then clap fully by both palms creating high vibration in palms; then clap front and back side of your body; and then at the end clap above your head with chha-chha rhythm at least 10-12 times or more.
This Yogic Practice is effective therapy to refresh overall body and internal organs because our palms are pressure points of our internal body organs. Different Yogic claps or practices produce energy, well balance body's chemical or hormones and well energize related internal organs.
11.Shaking & Tapping Therapy
Stand straight; apart your legs up to one foot; place your both hands free; now shake all parts of your body for some minutes then tap your whole body gently making tapping sound.
This Yogic Practice is effective therapy to refresh overall body’s external and internal organs.
12.Yogic
Dance
Fantastic Wonderful Hune Thiyo Life...
After completing Yogic Dance, please, stand straight, stay relaxed; close your eyes gently and watch mindfully changes in your body like increasing breaths, increasing heart beats, increasing energy flow, increasing blood flow and pressure, feeling hot and sweating etc.; then slowly make your breath long and deep and watch inhaling and exhaling process mindfully.
If we exercise regularly such types of Yogic Practices, our life definitely will be Fantastic, Wonderful and Happy like this song’s meaning. As aware human, one very important truth we all clearly should know that there are only solutions in Yogic Practices for several types of health issues especially mental, emotional related and in many cases physical health issues as well because all types of illness and diseases are psychosomatic (through mind to body). It has been proven by several scientific studies that Yogic Practices are most important, practical for all and effective wellness activities.
Now, let's start another Yogic Practice-
13.Vibrational Therapy (A+O+M)
A.
Gut healing therapy
Stand straight; apart your legs up to one foot; place both hands overlapping on your navel; take a deep breath and make long continuous sound AAAAA…….. at least with 3 breaths.
B.
Chest healing therapy
Place both hands overlapping on your chest; take a deep breath and make long continuous sound OOOOO…….. at least with 3 breaths.
C.
Brain healing therapy
Place both hands overlapping on your head; take a deep breath and make long continuous sound MMMMM…….. at least with 3 breaths.
These Yogic Practices are effective therapy for gut health, chest health and brain health. These also help to reduce over thinking and unnecessary stress; make relief breath related issues; various mental issues; make relief from sinus and migraine pain as well.
14.Pranayama
& Meditation
Now, please, stay silent…; keep straight your waist, back, neck and head; keep free your both hands; gently close your eyes; stay relaxed; take long and deep breath and watch mindfully inhaling and exhaling process of your breath; please, keep smile on your face; stay relaxed and listen my guidance meditation carefully for five minutes.
Take long & deep breath and keep watching carefully inhaling and exhaling process; now, we are going to provide positive messages or auto suggestions to ourselves. Please, repeat after me in your mind without making any verbal sound; while inhaling say 'I am...' and while exhaling say 'healthy...'; in the same way we give other positive messages to ourself,
I am, Healthy…,
I am, Happy….,
I am, Honest….,
I am, Responsible….,
I am, Loving….,
I am, Caring….,
I am, Peaceful…,
I am, Blissful…,
I am, Blessed by the Almighty GOD...
I am, Lucky...,
I am, Blessed by the Almighty GOD.
Now, with normal breathing, please stay relaxed and be complete silent for five more minutes.
Now, take three times long and deep breaths; memorize in heart your divine God- Goddess or Supreme Power and bow. Now, gently rub your palms each other and place your warm palms on your eyes. Now, looking your palms gently open your eyes and comeback into the normal position and smile, and say thanks to the mother nature.
Pranayama and Meditation Yogic Practices are also can be practiced
by sitting on the ground and hard surface sofa or chair.
15.
Closing the Event
Today’s first 'International Wellness Day' celebration event has been completed successfully. Thank you so much for your valuable and active participation. Thank you so much our Yoga Trainers and Volunteers; thank you so much Embassy of Nepal for organizing such a wonderful Wellness Event; thanks to all helping hands; and last but not least, huge thanks to our Mother Nature, again thank you all, thank you, thank you!!!
Please, before end the event, allow me to preach two Holy Hymns from the Holy Sanatan Books-
'ॐ सर्वे भवन्तु सुखिनः सर्वे सन्तु निरामया।
सर्वे भद्राणि पश्यन्तु मा कश्चिद् दुःख भाग्भवेत्।।'
'असतो मा सद्गमय। तमसो मा ज्योतिर्गमय। मृत्योर्मा अमृतं गमय॥
ॐ शान्ति: ! शान्ति: !! शान्ति: !!!'
Meanings of these Holy Sentences are,
We wish complete well-being, happiness and prosperity for all beings around the Earth !
Oh, Almighty Nature, please, lead us from illusion toward Truth, from dark toward Light, from birth-death toward Eternal Liberation.
Peace ! Peace !! Peace !!!
Sadhu ! Sadhu !! Sadhu !!!
AGAIN HAPPY WELLNESS DAY, BE HEALTHY &
WEALTHY, THANK YOU ALL, TKANK YOU MOTHER NATURE !!!
