NFC
 
Welcome to International Day of Yoga - 21st June, 2020 at Nuclear Fuel Complex, Hyderabad
Dr.Dinesh Srivastava
Dr.DINESH SRIVASTAVA
Distinguished Scientist
Chairman & Chief Executive
Nuclear Fuel Complex
CE, NFC-speech on International Day of Yoga on 21st June, 2020  
Yoga Day
Prime Minister Narendra Modi
Mann-Ki-Baat
 
About NFC
 
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  21 days Yoga Campaign - Videos & its Content  
DAY-21
PART-I
Topic
Powerful sectional breathing techniques
Description
This practice session covers Gayatri, Anganyasa pranayama with Shakthichalana mudras to make lungs residual volume zero. Also to achieve full tidal volume capacity or total capacity of lungs.
Link
 https://youtu.be/RmpnvmC319M
PART-II
Topic
Powerful sectional breathing techniques
Description
This pranayama practice of Gayatri with Shakthichalana mudras and vibhagapranayamas were forced breathing technics for achieving total capacity of lungs and to make residual volume zero. This kind of practice energises body in shortest duration.
Link

https://youtu.be/YlJJOrKyFs4

DAY-20
Topic
Practice session (Zero Resistance Tibetan Low Intensity & medium Intensity)
Description
This practice session covers long duration Zero Resistance, Tibetan Low Intensity and free medium Intensity based Asanas. This is good for all ages, even it's done gentle, because the heart moves along its axis brining excellent longitudinal eccentric contraction for robust heart health. This practice helps in increase in left ventricle chamber volume, increases stroke volume, and also ejection fraction of heart.
 
If you are not tired, you have stamina, then further you can practice medium to high resistance vinyasa which requires good strength. This is excellent sequence for those satiating for good work out for their heart and muscles. You can stop at any stage, depending on your stamina and strength. Please follow nutrition program that was explained to have enough strength.
Link

https://youtu.be/P385T5Q1H70 

DAY-19
Topic
Practice session (Zero Resistance, low Intensity, medium resistance, low impact resistance and endurance training)
Description
This practice session covers zero resistance, balancing for alignment of spine skeletal structure, low Intensity, medium resistance, low impact resistance and endurance training.
 
Yoga is dynamic, hence every time you do your practice should be different, since we are not robots to follow programed fitness which is called isotonic. The programmed fitness are for pets and animals not for humans. This practice will help you the way to train the body for resilience and adaptive. Excellent fitness means highly adaptive.
Link

https://youtu.be/NJ_ZtgV5AQc 

DAY-18
Topic
Practice session (Medium resistance and vinyasa)
Description
This practice session covers medium resistance and vinyasakrama of yoga. This also covers how to get into cow face (Gomukha), and trunk axial twist, half fish (ArdhaMatseyendra) postures etc.
 
The skill is how you move in line with centre of mass with centre of gravity. Keeping rotational inertia minimum or zero. Vinyasameans conservation of energy by converting inertia in to acceleration through this kind of practice. This is called working in proximal direction within zone of body of stability (BOS). Unlike other practices, it's not consumption of energy instead conservation with full satisfaction.
Link

https://youtu.be/_PJ94ezCP3I 

DAY-17
Topic
Practice session (Agility and Resilience)
Description
This practice session covers most important aspect of human performance of fitness about Agility and Resilience. This explains about developing agility and resilience in the body and mind. Unlike any other form of exercise to stay fit, this will takes away these two important aspects (Agility and Resilience) of fitness. The life is all about having these two fitness parameters. How a Guru inculcates these parameters in to his Yoga teaching, and how a student develops them.
 
Please listen, practice and spread the message, since this is the time we need at most these qualities of Agility and Resilience.
 
Link

https://youtu.be/411h-n9sbGw

DAY-16
Topic
Practice session (Medium and High Intensity)
Description
This practice session covers medium and High Intensity kind of Yoga. This practice session will take your VO2 Max and also to touch your maximum heart rate (MHR) that can achieve. This is not good for those having weak heart. It is only for those have strong heart. Those who boast cardio or aerobic fit, this practice really a challenge. All those runners, check your Metabolic Capacity, with this sequence of Asanas.
 
This practice has high impact load endurance yoga. Yoga is all about science, not about how you feel. If your fitness practice is good, you would be free from all problems. Enjoy and spread your message to your youngsters, who live on gym let them feel yoga also can be challenging.
Link

https://youtu.be/8eFlH710tRY 

DAY-15
Topic
Practice session (ShristiKrama)
Description
This practice session really tests your oxygen saturation i.e. VO2 Max at 70 to 75 ml /min/kg or 85 % of your Maximum Heart Rate. It includes high impact resistance based intensity, the quickest way to promote endurance, protein synthesis, bone density etc.
 
This practice sessions is part of SrishtiKrama of ancient Yoga, the power of KurantakaSunsalutations.
 
You can check your fitness limits by practicing this kind of practice I am sure you can’t cope it is very difficult to catch up with Yogi's
Link

https://youtu.be/tVacBxH6ALk 

DAY-14
Topic
Practice session (ShristiKrama)
Description
This practice session covers quite intensive work out on scale of 75% percent of your maximum heart rate workout of vinyasa salutations starting gently with zero resistance and balance.
 
Even a gym goer, or the one who jogs, check your fitness with this, whether you can cope with this Yoga pace called srishtikrama. This practice especially to strengthen your cardio respiratory system.
Link

https://youtu.be/RIfEHeGOS94  

DAY-13
Topic
Powerful sectional breathing techniques (Gayathri & AjapaGayathri)
Description
These breathing techniques for strengthening the lungs who are having weak. Among Practices of Vedic nitya karmas Sandhyavandana plays major role for purification which normally contains many steps of shodashaAnga Puja. This is for everyday purification. This main practice is Gayatri. Many of us don't understand that there are three gayatri practices one superior to the other. Ordinary Gayatri for a practitioner of Just Yama, Niyama, Asana, Pranayama, Prathyahara and Dharana.The Second Gayatrisadhana is MahaGayatri which includes further higher steps of Dharana,Dhyana and Samadhi at first level to fourth level called Maha,Jana,Tapo,Satya. The third and the most respected Gayatri by saints like Yajnavalkya,Geranda, Vasista etc...AjapaGayatri called pranayama practice sadhana with “So-Ham”.
 
This includes various kinds of anganyasas called vibhaga pranayama or sectional breathings. Today Practice of AjapaGayatri is initiated as per the ancient/ purvashrama traditions. Please listen attentively and practice to the extent possible, you will experience why AjapaGayatri stands out.
Link

https://youtu.be/-5mAbr4HjQA

DAY-12
Topic
Practice session (Low intensity, medium resistance and medium intensity)
Description
This practice session covers Low intensity, medium resistance and medium intensity yoga vinyasa sun salutations. This practice tests your endurance and strength. If you are through in the tests means you are healthy and immunity is good.
 
It ensures good aerobic and anaerobic capacity. You must practice for a period of couple of days. If you have any muscle soreness next day, which means your muscle recovery rate is poor. That is an indication of Amino acid, Branched chain Amino Acids and Creatine monohydrate deficiency. Please understand the link between your kind of exercise and nutrient demand to build good lean muscle for immunity.
 
All 650 muscles, 720 moving parts involved .No gym, no other exercise can give this kind of fitness .That is the legacy of yoga.
Link

https://youtu.be/x7EpjQneAE4

DAY-11
Topic
Practice session (low intensity to medium intensity)
Description
This practice session covers zero resistance to medium resistance, low intensity to medium intensity types of yoga for solving all your health issues and to boost immunity. If you can cope with today practice means you have good endurance and strength.
Link

https://youtu.be/2qJgTlzqqt0

DAY-10
Topic
Practice session-(Medium resistance)
Description
This practice session covers medium resistance type of yoga. This series of practice, the pace, sequence etc., are good to boost lungs capacity. Increases anabolic capacity of storing oxygen. Please practice you will enjoy.
Link

https://youtu.be/6On5IyL8rlo

DAY-09
PART-I
Topic
Short Virat dharana
Description
Often you feel, you have no time to do yoga or meditation since you left with only 10 to 15 minutes.
 
Whenever you get time for that much, to free from stress, to calm down your mind and BP, the powerful method as given by Yajnavalkya, Buddha and Patanjali is Darana. It takes you beyond deep sleep state (which is 3 rd state of mind) called, fourth state Turiya, a stage beyond delta State of mind. Just lye down in your back, legs apart, arms beside trunk hands facing upward and listen and start following instructions in English. If you surrendered to the voice, you will experience that fourth state of mind.
 
We have already given one hour practice of this, for long and complete practice to experience at much deeper level.
 
Please protect your immunity by conserving your oxygen and this is the best way to heal yourself.
Link
PART-II
Topic
Breath meditation
Description
As practiced at the time of Buddha, this is an powerful breath meditation is given. It is also called Prana Samyama by Yajnavalkya, Vasista, Krishna, Pranayama by Patanjali and Anapana sathi by Buddha.
 
After attaining Eight samadhis, Buddha realised, these higher samadhis called sabija samadhis can't lead to enlightenment. But there was no teacher to teach him the technic of self-realization. After all futile efforts on full moon day Vaishaka month, he decided that evening either he would die or get enlightened, and takes strong decision before sitting for his meditation in the evening. But he does not know the technic to right samyak samadhi. He remembers his child hood incident, where he observed his natural breath and entered a higher samadhi and it was very purifying. Now having no other go, he takes up this meditation of watching natural breath and once he started working with the truth, insights developed and he got enlightened.
 
So also Vasista and vishwamitra, initiated the meditation on natural breath called sukshma pranayama, and lord Rama attained supreme Enlightenment. So also Yajnavalkya gives his wife Maitreyi the technic of prana Samyama to experience samyak samadhi, nirvikalpa samadhi. This technic of Pranassamyama, which is practiced by Buddha himself
 
Please practice it in sitting position. One can sit on a chair too. Please take benefit of this most precious technic of thousands of years. Practice dharana first and then practice this meditation technic. Please give it a try.
Link

https://youtu.be/DEUsU3V8bJQ

DAY-08
PART-I
Topic
Yoga Kaaya Chikitsa (Kaaya Samvaahana)
Description
Ancient Yoga technique practiced by yogi’s for helping each other in need. All modern massage therapies evolved from kaya chikitsa only. The document and video link explains, type of kaya chikitsa suitable for individuals, and how to practice the Kaya samvahana step by step.
Link
PART-II
Topic
Kaaya Samvaadhana
Description
The video talks about how to strengthen lungs by yoga Samvadana medicated oil massage, what should be properties of massage oil, how to prepare one at home using ingredients available in kitchen, how to prepare one professionally, the formula ,ingredients, dosage and their respective qualities and precautions to be taken discussed in detail. The second link demonstrates practical way of doing and which you can practice at home. Please take advantage of Indian ancient technologies for boosting your lungs capacity and immunity.
Link
https://youtu.be/JcD_dGAnNkg (how to prepare the massage oil)
https://youtu.be/RsbTR_YY9sI (Kaaya Chikitsa demonstration for Weak lungs)
DAY-07
Topic
Low resistance, medium resistance, sagittal plane low intensity with low to zero resistance training
Description
Today’s practice aims for improving respiratory function, capillary density for lean muscle. Low resistance, medium resistance, sagittal plane low intensity with low to zero resistance training. Please practice while watching video, and you will experience enormous lightness in body.
 
Now it will be better to not develop any oxidative stress by doing high intensity exercises. The weight of your body parts is enough to build medium resistance. With higher weights we build tight muscles and bulk muscles, those are not good. These fast twitch muscles, 2A and 2B muscles, it is anaerobic (without oxygen). The slow twitch muscles are what we need because it is what works normally while we work every day. So we need to work on these muscles. Type 1A and 1B muscles, these are aerobic (presence of oxygen), lean muscles and our source of energy becomes infinite. NEVER LIFT MORE THAN YOUR OWN WEIGHT. Even in yoga we rarely lift our whole body weight. Too much bulk muscle will lead to increase emotions and makes one narrow minded. Even with intense yoga though muscles are lean but the body is very tight, which is still not good, because there is no balance. Progressive load method in yoga to be increase gradually. Yoga is to do systematically.In the video, clear demo given on what is eccentric, concentric and isometric contraction. Our job is only with the eccentric, where there is maximum stretch of the muscle cells → their cell membranes ruptures → leads to maximum release of stem cells and fibroblast cells → Maximum release of stem cells → maximum capillaries → Maximum capillary density →more lean muscle → more nuclei →less oxygen consumption → and results in boosting the immunity. If the nuclei are parallel then its bulk muscle and are linear in lean muscles.
 
The number of capillaries per unit volume are highest in the heart, heart consumes less oxygen, and its being most efficient organ consumes only 7% oxygen and is constantly beating. The brain is static but consumes 20% oxygen, liver consumes about 27%.
Link
DAY-06
Topic
Virat Dharana
Description
Whether, it is In Hindu tradition or Buddha tradition the meditations remain same, in Sanatana Dharma traditions, observer observes the field of observation called cellular body. Observation removes duality and brings singularity. If there is no Observer, elementary particles behave like a wave, exhibit duality, but in observer presence they behave like particle, exhibit singularity. Sanatana Dharma is all about drashta/shad darshanas, sciences of observation. Dhrashta/ darshana /and Drishya. In Hindu traditions this observation of entire body is called dharana. They are three types viratdharana, prakritidharana and Brahma dharana, in Buddhist traditions,it's called insight or Nana, observation of entire body.
 
Patanjali gives somuch importance to Dharana which takes one to dhyana and Samadhi automatically. That is how the Ashtanga yoga in second chapter of yoga darshana ends.Many meditation traditions don't even know about dharana technics, without which dhyana or Samadhi does not exist.This is the best and easy meditations that saint Yajnavalkya taught to his wife Maitreyi. Today the same sanskrit version is used in the most traditional way to initiate this powerful meditation during these turbulent times. This keeps away your stress, lowers your BP,calms down the mind completely. The chant style is called Brahma vidvara raga, the Brahma Vidya technic that was originated since Takshashila. Please practice this meditation lying down on mat ...you will experience something and you will automatically experience several times ...it's one hour practice.
Link
DAY-05
PART-I
Topic
Lean muscle development and its advantages
Description
These days youth interested in going to gym developing muscle, doctors talk about lean muscle as good indicator for cardio health. Which muscle is good, why, what is the purpose of exercise and who needs which exercise, it's pure science of exercise physiology. In India no medical post-graduation specialisation in Exercise physiology. Know those important aspects of fitness which everyone talks about but no one in actually understands. It is very educating .Please listen and implement and make your exercise practice science based to get result.
Link
PART-II
Topic
Yoga Practice Session
Description
Enjoy the practice for lean muscle development. If one practices to stay in the posture for longer duration, it will help in developing endurance. If done in a faster way helps in developing power, speed and sustaining heart rate for a long duration will help in Creating new mitochondria.
Link
DAY-04
PART-I
Topic
Un Scientific Food Combinations
Description
During this period of crisis, we need to know the danger of wrong combination of foods. Why non vegetarian not good, or how it can be taken, what to be taken, Why vegetarians also get diseases like diabetes the reasons connecting to very simple things that everyone can practice.
 
The detailed explanations in the video will help you understand from scratch of the problem.
Link
PART-II
Topic
Tibetan Box Breathing – Series-2
Description
People who are obese, advised not to practice any internal respiratory pranayamas like Bastrika and Kapalabathi. This will result in increase in blood pressure as it create more thoracic pressure on Cardio and respiratory system. For those people, low intensity Tibetan box breathing is best which increase lungs capacity enormously. After practicing the low intensity for three months then aim to practice medium and high intensity. For sure, everyone feels light, if one can practice in a relaxed way. The additional benefit of Tibetan box breathing is, it increase the bone density and healthiness of joints.
 
It’s important to fly not to jump. This is medium and High Intensity Yoga practice. Your VO2 Max will touch your maximum heart rate (MHR) that can achieve. Not for those weak hearted, it's for string hearted, those who boast cardio or aerobic fit, throw this challenge, all those runners, check your Metabolic Capacity, with this Tibetan series.
Link
DAY-03
PART-I
Topic
Covid-19 Diet Plan
Description
For having robust immunity during this Covid Period, the Diet plan is discussed with calculations for better understanding. If one can follow this plan, can stay healthy and happy for whole life.
Link
PART-II
Topic
Tibetan Box Breathing – Series-1
Description
In Himalaya’s at an altitude above 6000 feet oxygen start falling down. All Olympic, high performance endurance athletes get high altitude training to improve their VO2 max and Heart Recovery Rate (HRR). Entire Tibet terrain does not have enough oxygen, but hardly any Tibetan suffer from any cardio, respiratory problems. Tibetan yoga system which went from India in 6th century & 8th century is to improve cardio respiratory performance. Why Tibetan box breathing special, it’s because heart expansion vertically and intrinsically.
 
If we apply any intense resistance from anterior posterior direction like weight lifter, sprinters etc., they suffer from left CVD problem, as their ventricle chamber volume decreases, Heart wall gets thickened. Total ejection fraction, total end diastolic volume comes down. The reason is resistivity less or more with pressure on heart and respiratory. Hence zero resistance, low intensity vertical jumping (literally it’s flying) helps in longitudinal eccentric contraction, Which increases the heart recovery rate of ejection fraction
 
The girl volunteer in the video is daughter of our own DAE colleague who is working in BARC.
Link
DAY-02
PART-I
Topic
Role of pH in maintaining good health
Description
Human body operates at a pH of 7.35 to 7.45. Anything greater than 7.45 is alkalosis and less than 7.35 is acidosis. Only 0.1 makes so much difference in deciding one is healthy or sick. The Video also consists of Day-1 practice.
Link
PART-II
Topic
Yoga Practice Session
Description
Today's practice session which is about an hour. It has Zero resistance, low intensity yoga practices in frontal plane and sagittal plane vinyasa , with medium resistance .When you feel tired stop it. But today practice tests your strength at medium level, your endurance and whether your heart had good ejection fraction and recovery rate. Test for your fitness. Try your best. It’s recommended to practice the zero or low intensity yoga and get established and then go for medium intensity and high intensity practice.
 
Link

 

DAY-01
PART-I
Topic
Where Covid attacks?
Description
During the present scenario it’s important to know, which part of human Covid attacks and things need to know are covered in detail in the video link provided and a glimpse is mentioned in the document.
Link
PART-II
Topic
Yoga Practice Session
Description
During this Covid period your exercise should not consume oxygen nor burn your calories,which lowers your immunity, instead it should boost your immunity.
 
This video is about your yoga practice with zero resistance,low resistance, and low intensity to boost your immunity by conserving your oxygen. It strengthens your oxidative phosphorylation which means consuming less oxygen , promotes burning fat for producing energy i.e. beta oxidation, called ketogenic, Electron Transport System and Citric Acid cycle way of producing ATP, three modes of oxygen conservation mechanisms what Yogi's have, consuming less food, producing more energy.
 
This is one hour practice, you might find balancing postures somewhat difficult you can as well drop them, when you can't do it. Whatever you can, you practice this method, it's Simple and within few days you start seeing benefits ...do it in a very relaxed way please
Link

 

 
 
     
 
Note:
 
In order to prevent Covid -19, cardio respiratory system need to be strengthened. Which mean to increase the tidal volume and for making the residual volume zero, for these clavicle, intercostal and diaphragmatic muscles called as extrinsic muscles in the lungs need to be exercised with movement of the arms and hands. Movement of hands traditionally called as karanayasa directing the air Oxygen in to anterior, posterior, superior, inferior, exterior and interior regions of the lungs and movement of the arms is called anganyasa. Which lifts entire thoracic cavity there by exercising and lubricating plura of the lungs.
 
Traditionally the sound is always used for the purpose of inhalation and exhalation with expansion and contraction of arms respectively thus exercising intrinsic and extrinsic muscles to boost lungs performance. The powerful breathing techniques used for this purpose with sound is called “So-Ham”. The sound of inhalation sounds like “So”. The sound of exhalation sounds like “Ham” which helps in fixing in duration of inhalation including holding the breath called “Anthar kumabaka” or “Puraka” and exhalation including holding breath to post exhalation called “Bahir Kumbaka” to boost lungs performance. This So-Ham in yoga is also called as Ajapa Gayathri use of sound to fix/heal the problem, Gaya (Wound)+ Thri (fixing) healing the wound. Every great saint like Yaagnyavalkya who wrote a book called Yoga Sanhitha and “Yoga Yaagnyavalkya” taught these techniques personally to his wife Maithreyi and Gaargi. Similarly saint Gheranda, while explaining to the Chanda Kaapala in the tradition of kaapalikas, kurantakas a tradition of Nath gurus emphasizes on the importance of using So-Ham for breathing technique to increasing lungs capacity and natural breath for self-realization and self-actualization. The contemporary great teachers like “Thirumalai Krishnamacharya” has translated, the book called “Yoga Yaagnyavalkya” which explains a particular style of breathing with Gayathri.
 
Disclaimer: Any of the practices mentioned here like Asanas, Pranayama and Meditation are purely discretionary of an individual. These are intended purely for the practice and for the benefit of every yoga aspirant. The practices of yoga are given strictly as per the traditions of Purvashramas. Hence they are authentic, which can’t be manipulated and modified.
 
 
CONTACT INFORMATION
Nuclear Fuel Complex, ECIL Post, Hyderabad – 500062
Phone No.040-27184514 / 27183236 / 27184554 
E-mail:alvreddy@nfc.gov.in, E-mail:jvs@nfc.gov.in, E-mail:shashi@nfc.gov.in