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The 12 week Basic Course is as advised by Hathayogi Nikam Guruji......traditional, involving
cleansing techniques, postures, meditation and relaxing techniques as prescribed in the ancient
Yogic texts. More focus is on cleansing techniques which can be easily practiced by a common
householder.

"Shauch-kriyas" or "Shat-Karmas" are body cleansing techniques advised in Yoga. They remove
blockages in nostrils, throat, intestines etc. and form an extremely important set of exercises of
Yoga. Cleansing techniques are found to heal ailments like Constipation, Asthama, Skin disorders
etc. Click here to view the postures of a bowel-cleansing technique - Shankha-Prakshalan.

"Asan" or postures is one of the eight limbs of Yoga. It means holding the body still and steadfast
in a given posture for a predefined, prolonged period. Asans remove the inertia and lethargy from
body. They make the body light, supple and active. Different postures address different organs of
the body and enhance their efficiency.

Click here to see the photographs of Nikam Guruji Yoga Kutir's basic-course Asans (postures) and
Cleansing techniques , performed by our instructors. The Sun-Salute or the Surya Namaskaar can
be viewed by clicking here.

Caution : Do not try any of these on your own !

Here is a list of some of the contents.......

1	Netra Snaan	A simple eye-wash for cleansing of eyes.
2	Pranakarshan	Breath control for pacifying the mind.
3	Shoulder exercise	For loosening muscles and joints of shoulders.
4	Bhrama Mudras	Neck Exercises
5	Yoga Mudras	Forward bends that make the spine flexible
6	Kapalbathi	A breathing technique that helps to get rid of blockages the in nostrils
7	Ujjayi	A breathing technique for cleansing of throat and strengthening the lungs
8	Omkaar	Simple meditation
9	Sheetakari	Cooling breath to remove excess heat from the body
10	Sheetali	Another, more intense cooling breath
11	Vayusar	Breathing technique to get rid of excess wind in the stomach
12	Agnisar	A stomach exercise to get rid of constipations etc
13	Uddiyan	Study of 'locks' to stimulate inner glands
14	Jala-dhauti	Cleansing of stomach using water
15	Tratak	A technique to improve eye-sight
16	Shavasan	The 'Corpse-Posture' to relax body and mind
17	Jala-Neti	Nasal cleansing
18	Surya-Namaskar	A cycle of postures to strengthen the body and make it flexible
19	Pavan-Muktasan	A posture to get rid of excess wind from the stomach
20	Sarvangasan	A posture to promote blood supply to the brain
21	Matsyasan	A posture to strengthen the spine, ribs and lungs
22	Halasan	A forward bending posture that strengthens the waist
23	Kandharasan	A backward bend to strengthen the thighs, waist and spine
24	Chakrasan	The 'Wheel Posture' to strengthen the limbs and spine
25	Shalabhasan	The 'Locust Stance' to prevent spine and back ailments
26	Naukasan	The 'Canoe Posture' to prevent spine and back ailments
27	Bhujangasan	The 'Serpent Stance' to strengthen the spine and arms
28	Dhanurasan	The 'Bow-string Stance' for limbs and spine
29	Paschimottanasan	A forward bend to enhance digestion
30	Akarna-Dhanurasan	The 'Archer's Stance' for limbs
31	Ardha-Macchindrasan	The spinal twist for kidney disorders and diabetics
32	Gomukhasan	A posture to stretch the shoulders and hips.
33	Ushtrasan	The 'Camel Stance' for the spine