Naalumaa Yoga: A Simple Yoga Routine for Beginners

Naalumaa Yoga is a structured simple yoga and meditation routine that can be done by anyone of any age. Naalumaa consists doing five exercises one after another. Given the modular nature of the routine, one can adapt it based on one’s need, agility and endurance. It is also balanced routine that doesn’t disturb your homeostasis (as you will learn soon) and leave you afreshed rather than drained, as in other routines.

5 Components of Naalumaa Yoga

Naalumaa Yoga consists of a total period of one hour and 15 minutes during which we do physical exercise for 15 minutes, Asanas for 15 minutes, Sava Asana for 15 minutes, breathing exercise for 15 minutes and meditation for 15 minutes.

Naalumaa Yoga involves doing five exercises namely:

  1. Physical exercise,
  2. Asanas,
  3. Sava asana (also called Santhi asana),
  4. Pranayama or Breathing exercise, and
  5. Dhyana or Meditation

These are to be done sequentially one after another.

First 15 Minutes: This Naalumaa Yoga gives exercise to all the body parts and joints in the body during the first 15 minutes. Ankle, knee joint, hip, back, elbow, wrist, fingers, neck, eye, etc. will get exercise during this period. Check out video of 9 Joint exercise in 9 minutes, demonstrated by Healer Baskar.

Secon 15 Minutes: During the second 15 minutes period, five types of Asanas will be performed. All the Asanas in the world can be categorized into five types:

  1. Samanilai Asana (Samacheer Asana): in this Asana, no part of the body bends front, back or sideways and the body does not turn or twist.
  2. Asanas which involve bending the body backward
  3. Asanas which involve bending the body forward
  4. Asanas which involve bending the body sideward
  5. Asanas which involve twisting the body

Thus, all the Asanas will come into one of these five categories. So, whenever we practice yoga asanas, we should do asanas belonging to these five categories. So, in Naalumaa Yoga, we have selected five of the most important Asanas. Through these Asanas, all the parts of the body get worked out.

Third 15 Minutes: During the third 15 minutes period, we do Sava Asana. Sava Asana is a Santhi Asana. Santhi Asana means we lie down on the floor in a relaxed manner and allow each and every part of the body to take rest. We normally do not think specifically about each body part. Whichever body part we focus our attention on, that body part will get more energy and it will cure its diseases by itself. Thus, by thinking specifically about each of our body parts for 15 minutes daily, we can keep our body healthy. So, we have included Sava Asana in Naalumaa Yoga.

Fourth 15 Minutes: The fourth 15 minutes period consists of breathing exercise. Breath is an essential activity for each and every human being. We can live even without eating food and without drinking water. But we cannot live without breathing air into our body. Whatever pranic energy that we get through food and water can be obtained through the air also. Breathing exercise is an exercise to streamline our breathing of the air. Check out the 3 Breathing exercises demonstrated by Healer Baskar.

Last 15 minutes: The fifth 15 minutes period consists of Dhyaanam (meditation). Dhyaanam is an exercise which calms down our mind. There are many forms of meditation that you can try out. The fundamental idea is to sit silently with your eyes closed for the said 15 minutes or longer.

The Nature of Modular Component

Physical exercise will heat up the body. Asanas will heat up the body. Savasana will cool down the body. Breathing exercise will heat up the body. Dhyaanam will cool down the body. Thus, when we give coolness and heat alternatively, our body become healthy.

In this Naalumaa Yoga, at a point near the end, we will be told, “You are very close to your deep inner mind (sub-conscious mind). Think of your wish or your life’s objective three times with conviction and confidence.” So, those who have mind-related problems can register at this point in their inner mind, “I am peaceful and calm. I am happy and joyful.” By doing this, they can come out of their mindrelated problems. By doing physical exercises for 15 minutes, those who have knee pain, joint pain, etc. can get themselves cured and can be healthy.

The article is inspired by Healer Baskar’s Naaluma Yoga, as detailed in his various speeches and book titled ‘Anatomic Therapy’. I express my sincere gratitude for his gracious contribution and service to the society.

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Originally published at on June 18, 2020.



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