YOGODA SHORT FORM     

10 easy-to-do exercises to recharge your body at will and feel alive and full of energy, whenever you want.

   

Beginning Prayer

"Oh Infinite Spirit,
recharge my body with Thy cosmic conscious energy,
recharge my mind with Thy concentration and determination,
recharge my soul and all souls with Thy ever new Joy.
Oh Eternal Youth of body and mind, abide within me forever and forever. AUM"


CLEANSING EXERCISES

1 - Double Breathing Palm Touching

     
Double-Inhale, Tense    Double-Exhale, Relax

Repeat 3 to 6 times


2 - Walking in Place

 
Walk with energy and entusiasm.
Affirm out loud "I am awake and ready!"

Repeat 12 to 60 times


3 - Four Part Arm Recharging

    

Starting Position	1	2	3	4
All 4   movements    start from the Heart Center	"I am Positive...	Energetic...	Entusiastic...	...and Relaxed!"

Affirm out loud "I am Positive, Energetic, Entusiastic and Relaxed!"

RECHARGING EXERCISES

4 - Medulla Massage

       
Double-Inhale, Tense    Double-Exhale, Relax

Repeat 3 to 6 times


5 - Twenty Body Part Recharge

                 

1	2	3
ALL BODY TENSE Double-Inhale Tense from Toes to Head Double-Exhale Relax from Head to Toe	INDIVIDUAL BODY-PART Double-Inhale, Tense Double-Exhale, Relax Same thing for each individual body-part	GRADUAL 20 PART TENSE-RELAX Slow Inhale, Tense from 1 to 20 Double-Inhale, Vibrate with Energy Double-Exhale Gradually Relax

Inhale, Low-Medium-High Tension, Vibrate
Exhale, High-Medium-Low-No Tension


6 - Spinal Adjustment

  
Double-Inhale, Tense    Double-Exhale, Relax

Start at the base of the spine and go all the way up, wherever you can reach comfortably


7 - Upper Body Twist

Inhale to the Center

Exhale to the Side                                                Exhale to the Side

Repeat 6 to 12 times each side


8 - Arm Recharging

Double-Inhale, Tense up	Double-Exhale, Relax Down	Double-Inhale, Tense up	Double-Exhale, Relax Down

Repeat 3 to 6 times

Reverse Direction     

Double-Inhale, Tense up	Double-Exhale, Relax Down	Double-Inhale, Tense up	Double-Exhale, Relax Down

    Repeat 3 to 6 times
   

9 - Stomach Exercise

STOMACH LIFT Double-Inhale to Prepare Double-Exhale Hold your Breath and Draw the Stomach In and Up Then Inhale and Come Up	STOMACH LIFT Repeat the same	STOMACH PUMP  Double-Inhale to Prepare Double-Exhale Hold your Breath and Pump the Stomach In and Out 6 to 12 times Then Inhale and Come Up

RECHARGING EXERCISES 

10 - Double Breathing No Tension

  
Double-Inhale          Double-Exhale

Repeat 6 to 12 times



Offer a silent prayer of graditude to the Universe
for the energy that you have received.

AUM, Peace, AMEN


Essense of Yogoda

Have Fun
Be with the Breath
Know that God's Universal Energy is flowing unceasingly onto you.