( antarya kumbhaka) for a second. â¢ While exhaling( recaka ) the abdomen is drawn inwards continuously and slowly. â¢ Before the breath is reversed stop the ...
kindly find attached the yoga protocol for yoga Yoga protocol STEP BY STEP INSTRUCTIONS Prayer: Sit in any comfortable meditative posture and adopt Namaskara mudra. Close the eyes. Open up the emotional vision. Observe your body & breath. Let us begin the session by chanting the verse from the Upanishads praying for the welfare of the teacher and the student. Om sahana vavatu, Sahanou bhuaktu, Saha viryam karavavahai Tejasvinavadhitamastu Ma vidvisavahai; Om Santih, Santih, Santih. Meaning: May HE protect us both (i.e.) the teacher and the student). May HE nourish us both. May we both work together with great energy. May our study be enlightening and fruitful. May we not have misunderstandings with each other. Om peace, peace, peace. STARTING POSITIONS FOR ALL PRACTICES (STHITI) TYPE-STANDING Sthiti: Tadasana • Stand erect with feet close together, knees together • Hands along the thighs with fingers stretched out • The legs, trunk and the head aligned in a straight line TYPE-SITTING Sthiti: Dandasana • Sit with both legs stretched, heels together • Place the palms on the floor by the side of the buttocks • Make the spine, neck and head erect • Close the eyes TYPE-PRONE Sthiti: Prone • Lie down on the abdomen with legs together toes pointing outwards and the soles of the feet facing up • Chin touching the ground • Stretch the hands straight above the head, biceps touching the ears and palms resting on the ground • Close the eyes TYPE-SUPINE Sthiti: Supine • Lie down on the back with the legs, feet and knees together • Stretch the hands straight above the head, biceps touching the ears and the palms facing the ceiling
• Close the eyes RELAXATION POSTURES TYPE-STANDING Sthiti: Tadasana • Stand erect, legs slightly apart, hands freely by the side of the body, shoulders colaapsed • Make sure the body is completely relaxed • Eyes gently closed TYPE-SITTING Sthiti: Sithili Dandasana • Sit with legs stretched apart and relaxed • Slightly incline the trunk backward, supporting the body by placing the hands behind • Palms facing backwards • Let the head hang freely behind or rest on either of the shoulders • Eyes gently closed TYPE-PRONE Sthiti:Makarasana • Lie down on the abdomen with the feet wide apart, heels touching the ground and facing each other • Bend both the hands and place the right palm on the left shoulder and the left palm on the right shoulder • Rest the chin at the point where the forarms cross each other • Eyes gently closed TYPE-SUPINE Sthiti:Savasana • Lie supine on the ground with hands and feet apart • Slightly stretch the body and allow the ahole body to relax completely • By becoming aware of the different parts of the body, starting from the toes to the head, a feeling of relaxation is propagated. Gradually one learns to suggest oneself to relax part by part • As one gets the control, the art of relaxation will be natural and spontaneous. Then the whole body is relaxed the extent that one forgets the body. The mind experiences alertful rest • Eyes gently closed MEDITATIVE POSTURES VAJRASANA • Sit in Dandasana • Fold your right leg, bringing your right heel under your right buttock. Sitting on the right heel, fold your left leg, bringing your left heel under your left buttock, both the soles facing the sky. Now your buttocks are resting on both the heels, palms placed loosely on the thighs PADMASANA
• Sit in Dandasana • Bend the right leg along the ground at the knee joint • Place the right foot at the left groin, in the same way place the left foot at the right groin and soles are turned upwards. Heels almost meet in front of the pelvic bones • Sit erect. Hands on the thighs with the elbows bent. SIDDASANA (For man)/SIDDAYONI(For woman) • Sit in Dandasana • Bend the right leg along the ground at the knee joint and right heel touching the perineum • Bend the left leg at the knee and place the left heel on the right heel • Make sure that both the knees are resting on the ground • Sit erect. Hands on the thighs with elbows bent. SUKHASANA • Sit in Dandasana • Fold and cross both both the legs • Sit comfortably with spine erect MUDRA Cin Mudra • Touch the tips of the thumbs with the forefingers Cinmaya Mudra • The tips of the forefingers touches the tips of the thubs and the middle finger, the ring finger and the little fingers are folded to touch the palms Adi Mudra • Fold the thumb inside and fold the other fingers touching the palms Brahma Mudra • Make a fist of both the palms with the thumb tucked inside and place them by the side of the navel Namaskara Mudra • Join both the palms and place them on the chest with the thumbs touching the sternum (1) MANI BANDH SAKTI VIKASA (WRIST) Starting position Sthti : Tadasana Practice • Stretch your arms straight in front of the chest at shoulder level, keeping them parallel to the ground • Make loose fists of your hands(palms facing down) • Now move the fists up and down from the wrists with force • Repeat ten times
Note • The movement should be from the wrists and forceful and vigorous • While bringing your fists upand down, try to touch the forearm • Keep the arms as stiff as possible Breathing: Normal breathing (2) ANGULI SAKTI VIKASAKA (FINGERS) Starting position Sthti : Tadasana Practice • Throw out your in front. Keeping them parallel to the ground at shoulder level • Simultaneously give the fingers of both arms the shape of a hood of a cobra • Now, stiffen the entire length of the arms from the shoulder joints to the finger tips as much as you can, so that they are start trembling • Maintain this atleast for a minute Note • Tighten the arms so much that they start trembling • If you can not hold the arms while trembling for a minute hold it as long as you can • You can repeat it a few times Benefits of 1 & 2 1. They strengthen the wrists, the knuckles, the palms and the fingers 2. They are also supposed to stimulate the action of the heart 3. Many minor ailments of the hearts are cured and the condition of the heart improves 4. Especially recommended to the writers, typists, those who play musical instruments, weaves, sculptors, etc. (3) KAPONI SAKTI VIKASAKA Starting position Sthti : Tadasana Practice • Stretch the arms straight downwards beside the body with your palms open • Bend the arms at the elbows & raise your palm forward to the level of the shoulder with a jerk • Then stretch them downwards again with a jerk • Repeat ten times Note • The elbows should remain stationary
• The fists or palms must come up to the level of the shoulders and then down straight • The fists/palms must not touch the shoulders when going up, nor touch the thighs when coming down Benefits • Cures malformations of the elbows and strengthen them • The circulation of blood in the arteries is accelerated bringing fresh strength to the entire length of the forearms beginning from the elbows • By constant practice, woman developrounded forearm while men acquire strength and symmetry (4) BHUJA BANDH SAKTI VIKASAKA Starting position Sthti : Tadasana • Make fists of your hands with thumbs tucked in. • Bend the elbows and raise the forearms till they are parallel to the ground ( forming 90 degrees with upper arm) Practice • Push the right arm forwards forcefully and vigorously to the level of the shoulders • Then pull it back to the starting position • Next, push the left arm forward and pull it back in the same manner • Thus, move the arms alternately and vigorously 20 times Note • Push and pull the arms forcefully and vigorously • When pushed, the arms should be parallel to the ground • When pulled back the elbows must not go further back than the body ( that is the starting position) Breathing : normal breathing BENEFITS • Develop the arm muscle well ,especially strengthens the weak biceps nicely • Heavy arm will become slender • The elbow joint receive unexpected strength • Cures deformities of the arms and the shoulders • Constant practice will make the arms look like elephants trunk, and they will be just as strong (5) GRIVA SAKTI VIKASAKA (1ST NECK) Starting position Sthti : Tadasana • Relax your neck completely, keep your eyes wide open Practice • Relax your neck, turn your head with a jerk first towards your right shoulder then towards your left shoulder
• Repeat ten times Note • Movements are done with a jerk to have appropriate effect • Neck must be completely relaxed • Keep the mouth closed and eyes wide open through out the practice Breathing : Normal (6) GRIVA SAKTI VIKASAKA (2nd NECK) Starting position Sthti : Tadasana • Relax your neck completely, keep your eyes wide open Practice • Relax your neck , jerk your head first forward and backward • When it is forward the chin should touch the sternal notch (chest) • When it goes back the chin should touch the nape of your neck • Repeat ten times Note • Movements are done with a jerk to have appropriate effect • Neck must be completely relaxed • Keep the mouth closed and eyes wide open through out the practice Breathing : Normal (7) GRIVA SAKTI VIKASAKA (3rd NECK) Starting position Sthti : Tadasana • Relax your neck completely, keep your eyes wide open Practice • Keep your chin in and rotate the hand from left to right and right to left alternately Note • Try to make your ear touch the shoulder • Take particular care to avoid raising the shoulder • Keep the chin in throughout the practice to have good benefit Breathing: Normal Benefits of 5, 6 and 7 • This triple exercise strengthen the back and makes it beautiful • Disease peculiar to throat such as laryngitis, pharyngitis , tonsillitis, etc can be checked • They make the voice resonant, etc.
(8) Purna-bhuja Shakti Vikasaka Starting position: Sthithi: Tadasana. Keep the feet together, body erect, the hands clenched into fists with the thumbs tucked in. Practice: Inhaling through the nose and holding your breath, swing your right arm forward and backward in a circle as many times as you can. When you cannot hold your breath any longer stop with your arm bent at the elbow and breathe out forcefully while thrusting your arm forward at shoulder level. Repeat this on the others side. Note: Care to be taken not to injure the shoulder. Benefits: Strengthens the shoulder girdle. Mobilizes the shoulder joint. (9&10) Pada-mula and Padanguli Shakti Vikasak Sthithi: Tadasana. From starting position slowly stand on your toes, body erect and relaxed. Practice: ‘A’: Throwing the weight of your body on the toes, raise and lower you body in a spring like motion. The heels and toes should be together throughout. Repeat for 20m – 25 times initially. Practice:‘B’: Balancing on the toes, jump up as high as you can,coming down on the toes. During this operation the toes should be used to maximum effect. Care should also be taken to maintain the original position of contact between the heels and the toes, and to bring them down on the spot from which you jumped. Repeat for 20m – 25 times initially. Note: Care to be taken to maintain the closer position of the feet till the end of the exercise and balancing to be taken care. Benefits: These exercises give the calves strength and symmetry. The calves become firm and the soles of the feet strong. Improves the balance. (11) PADA SANCHALANA STAGE 1 ( forward-backward movement) Starting position Sthti : Tadasana Practice • Bring the right leg upwards and forwards and at the same time stretch the foot forward. Bring the leg back to center. • Then move the leg backwards, now stretching the foot backward, bring it back to center • This is one round. Practice ten rounds • Repeat the same practice with the left leg Note • Do not bend the knee at any stage of the practice
• You can keep your hands on the waist, or can have wall support for proper balance • The leg movement should be continuous • Gradually increase the speed & mobility, within your limit • Raise the leg forward/backward as much as you can STAGE 2 (SIDEWAYS MOVEMENT) Starting position Sthti : Tadasana Practice • Raise the right leg sideways to the right as much as you can • Return to the center & then move it towards left • This is one round. Practice ten rounds • Repeat the same practice with the left leg Breathing : for both stage normal breathing HEEL WALKING Starting position Sthti : Tadasana • Stretch the arms up above the head & straight or put the hands on the wrist Practice • Now, stand on the heels and start walking forward maintaining balance for about one minute • Then walk both forward and backward for another one minute on longer • Then release in tadasana Note Keep the knees straight all through the practice Try to walk in one straight line Breathing : normal SUPINE POSITION (1) KNEE CAP TIGHTENING Starting position Sthti : Savasana • Become aware of the knees and keep your eyes closed Practice • Slowly pull the knee caps upwards and then release them • Repeat this practice ten times with normal breathing Note • Do not repeat mechanically. Practice it with full awareness • Twenty times is one set in one sitting. Practice five sitting in a day • Repeat the movements rhythmically
• You can synchronize the movement with breathing while inhaling pull up the knee caps and while exhaling release them (2)DORSAL STRETCH Starting position Sthti : Supine Practice • While inhaling, slowly raise the head, shoulder and body up to the dorsal part of the back, raise the arms up to shoulder level (parallel) to the ground • Hold this position for a while • While exhaling come down and release • Repeat the same movements five times (3) ACUTE THIGH FLEXION: (with support to leg) Starting position Sthti : Supine Practice • The instructor holds the right foot of the student and while the student exhales the knee is bent forward towards the chest, feeling the acute flexion of the thigh • While exhaling the leg is straighten • Practice this 5 times • Repeat this practice with the left leg BREATHING EXERCISES HAND STRETCH BREATHING Starting position • Stand erect with feet together( heels together and toes 4-6 inches apart) released by the side of the body • Gently bring your hands in front of the chest interlock the fingers and place the palms on the chest • Collapse and relax your shoulders • Close your eyes Practice STAGE 1 (Horizontal) • While inhaling, stretch the arms straight out in front of your body so that the arms are at shoulder level • At the same time twist the hands so that the palms face outwards • Fully stretch the arms but do not strain • Now while exhaling reverse the process and bring the palms back on to the chest
• Collapse the shoulders again • This is one round. Repeat five times STAGE 2 (At 135 degree) • Repeat the same movements now stretching the arms above the forehead at an angle of 135 • Repeat 5 times STAGE 3 (Vertical) • Again repeat the same movements, this time stretching the arms vertically above the head • While moving up and down the palms may gently touch the nose tip • Repeat 5 times Note • Collapse the shoulders at the beginning and end of each cycle • Maintain perfect awareness of the breathing • Exhalation should be longer than the inhalation • If required, it can be practiced sitting on a chair too • Properly synchronize the breathing with hand movement HANDS IN AND OUT BREATHING Starting position Sthti : Tadasana Practice • Stretch out your arms in front , in level with your shoulders and bring the palms together • Inhaling spread your arms sideways in the horizontal plane • While exhaling bring the arms forward with palms touching each other • Repeat 5 times making your arm movements continous, breath flowing in and out rhythmically, synchronize breathing with arm movements • Relax in Tadasana. Feel the changes in the breath and the body, especially the arms shoulders and the back of the neck TIGER BREATHING Starting position Sthti : Dandasana • Sit down with legs stretched out. Join your heels with toes pointing to the ceiling. Rest the palms flat on the ground beside the body. Make the spine and neck erect.If necessary by pressing the palms on the floor. Feel the weight of the body on the buttocks and the palms • Fold your right leg, bringing your right heel under your right buttock, sitting on the right heel, fold your left leg, bringing your left heel under your left buttock, both the soles facing the sky. Now your buttocks are resting on both the heels, palms placed loosely on the thighs • Spread out the knees, keeping an arms distance between them • Lean forward and place the arms on the floor, the elbows first in front of the knees, palms on the groundCrounch down on your hands and knees with your hands and thighs vertical, like pillars. Maintain a distance of about the length of your forearm between the two palms and knees • Spread out the legs also so that the palms, knees and the heels are in a straight line. Stand on all fours
Practice • while inhaling left your head up and gaze at the ceiling, arch your spine down making it concave • while exhaling bring your head down, chin touching the chest, arching your back upwards and making it concave • hold this position for a moment, feeling the expansion of the chest, and shoulder and abdominal stretch. Keep the eyes open. • To finish, relax in Sansankasana. Bring your knees and toes together and sit on the heels. Release by stretching out your arms flat on the ground in front of the head, palms on the ground, fingers stretched outwards. Try to place the forehead on the ground if possible. Feel the breath getting shallow due to the compression of the abdominal muscles. Relax Note • Before starting the practice ensure that you are comfortable while standing on “All fours” (i.e. two hands and two knees) • Properly synchronize the breathing with movements • Do not bend the elbows make sure that the thighs do not move forwards and backwards
SALABHASANA BREATHING Starting position • Lie down on your abdomen, legs together, hands stretchedout over the head and chin touching the floor • Make fists of your hands with thumbs tucked in and place them underneath the thighs Practice STAGE 1 ( Ardha salabhasana breathing) • While inhaling raise the right leg up as far as comfortable without bending the knee • While exhaling return the right leg back onto the floor slowly • Repeat with the left leg in the same way • This is 1 round. Practice 10 round • STAGE 2 (Salabhasana breathing) • While exhaling this time raise both legs together as far as you can • While exhaling bring them back on to the floor slowly • This is one round. Practice 10 rounds
Note • Take firm support of your fists while raising one leg or both legs. Accordingly, place the fists so that you can take maximum support • Do not bend the knees at all • In case of Ardha Salabhasana, the leg on the floor should be relaxed and straight • Do not strain or exert yourself
• Eyes closed, synchronize movements with breathing SETHUBANDASANA BREATHING Starting position • Sthti : Supine Fold both the legs, placing the heels on the ground near to the buttocks Practice • While inhaling raise the buttocks and the trunk up as far as you can • While exhaling slowly lower them down to the floor • This is one round. Repeat 5 times Note • Let hands and the feet be firmly placed on the ground throughout the practice • Feel the stretch in the lumbar region while going up and release of the stretch while coming down • Synchronize breathing with movement STRAIGHT LEG RAISING BREATHING ( ALTERNATE LEGS ONLY) Stage 1 Starting position • Sthti : Supine Practice • While inhaling slowly raise the right leg without bending the knees as far as comfortable (up to 90 degree if possible) • While exhaling return the leg to the floor as slowly as possible without bending the knees • Repeat the practice with the left leg • This is one round. Repeat 10 times Note • If you need you can keep the arms by the sode of your body with the palms facing the floor at any convenient position or at shoulder level • Do not bend the knee at any cost • Do not disturb the leg lying straight on the ground in order to be able to raise the other leg more • Even if you can, do not raise the leg beyond 90 degree because that will creatr an undesirable pressure on the abdomen • Perfectly synchronize breathing with the leg movements • Maintain perfect breath awareness during the practice TADASANA BREATHING • Stand with the feet together or about 10 cm apart, and arms by the sides • Steady the body and distribute the weight on both the feet
• Raise the arm over the head. Interlock the fingers and turn the palm upwards • Place the hand on top of the head • Inhale and stretch the arm and shoulders and chest upward. Raise the heels coming up to the toes • Stretch the whole body from toes to the fingers without moving the balancing or moving the feet • Hold the breath in this position for a few seconds • Exhale lower the heels and bring the hands to the top of the head • Repeat the same for 8-10 rounds. ASANAS 1. Prone position Bhujangasana Starting position • Sthiti : prone Practice • While inhaling raise the head and trunk upto the navel with minimum support of palms. • While exhaling slowly bring the trunk and head back to starting position. • This is one round and repeat ten rounds. Note • If possible keep the hands at the back with the fingers interlocked but you must not exert. • Synchronize the movements and breathing. Eyes closed. 2. Supine position Sethubandhasana Starting position • Sthiti: Supine Fold both the legs placing the heels on the ground near to the buttocks. Practice • While inhaling raise the buttocks and the trunk up as far as you can. • While exhaling slowly lower down to the floor. • This is one round. Repeat five rounds. Note • Let hands and the feet be firmly placed on the ground throughout the practice. • Feel the stretch in the lumbar region while going up and release of the stretch while coming down. Pavanmuktasana Stage 1: leg rotation Starting position
• Sthiti: Supine Practice • While inhaling raise the right leg up to 45 degree position without bending it at the knee, keeping the left leg firm on the ground. • At 45 degree exhale and again while inhaling raise the leg further up to 90 degree position. • Now while exhaling bend the right leg at the knee and pull the right knee towards the chest with the hands (fingers interlocked) and lift the head simultaneously and place the chin on the right knee. Normal breathing. • Lift the left leg up to 45 degree and rotate it five times clockwise and five times anticlockwise without bending the knees. • Then lower the leg on to the ground. • Now while inhaling release the hands, bring the head back on to the ground and straighten the right leg. • While exhaling lower the right leg to 45 degree position. • Here inhale and while exhaling again lower the right leg further down and on to the ground. Relax for a while. • Repeat the same practice on the left side. Note • While rotating the leg try to draw as a big circle as possible in the air. • Maintain the compress around the abdomen to have the best result. • Here the leg is raised to 90 degree position with two inhalations and similarly lowered on to the ground with two exhalations. • Do not bend the legs at the knee which is being rotated. Stage 2 ( Rocking and Rolling) Starting position • Sthiti: Supine • Inhale and raise both the legs to 45 degree position. • Exhale here and while inhaling again raise the leg further up to 90 degree position. • While exhaling fold both the knees and pull them towards the chest with the hands interlocked around the knees and place the chin on the knees. • Normal breathing Practice (Rocking) • Rock the body forward and backward five to ten times. • While rocking forward try to stand on the feet and while rocking backward feel the nice massage to the spine. • Relax for a while in the same position and go for rolling. (Rolling) • Roll the entire body to the right until the right elbow touches the ground. • Then roll to the left until the left elbow touches the ground.
• Repeat this rolling five times. • Stop the movements. • Inhaling release the hands, bring the head on to the ground and straighten both the legs. • While exhaling lower the legs slowly to 45degree position. • Inhale here and while exhaling again lower the legs further down till the legs are on the ground. • Relax in savasana. (Marjaryasana) Cat Pose • Starting position: (sthithi) Come into all fours or horse stance with the hands and knees are on the floor • Practice: Inhale, then exhale, drawing the abdominals in and slowly arching your back up simultaneously bend the head downwards. Now slowly inhale and simultaneously raise the head up and slowly bring the back down as if sagging down. Repeat this continuously • Note: Breathing should be synchronized with the spine and head movements. • Benefits: Strengthens the spinal muscles. Gives mobility to the spine. Reduces stiffness of the spine. 2) Standing Vriksasana Starting position • Stand erect in tadasana with eyes open Practice • Hold the right foot with the right hand and bring it up to press against the inner side of the left thigh just above the level of the left knee. • Stretch the arms above the head to namaskara mudra. • Focus your vision at a point infront of you. • Maintain normal slow breathing for about one minute. • Come down without overstreatching. Tadasana Starting position Standing • Stand erect with feet close together and knees together. • Hands along with the thighs and the fingers stretched out. • The legs, trunk and the head aligned in a straight line. 3) Sitting Vakrasana Starting position Sthiti : Dandasana Practice • Bend the right leg at the knee and place the right foot (open the arch of the foot) by the side of the left knee of the extended leg.
• Straighten and twist the waist towards the right side and take the left hand round the right knee and catch hold of the right big toe. Take the right hand behind. Keep the palm on the ground in such a way that the trunk is kept erect with a proper twist. Breath normally after maintaining for about a minute returned to the sthiti. • Repeat the same on the other side. PRANAYAMA AND KRIYA- 6 Min Kapalabhati Starting position • Sit in any meditative posture. • Keep your spine and neck erect and perfectly vertical to the ground. • Eyes closed, shoulder collapsed and the hold body completely relaxed. Practice • In this practice exhalation will be very active and forceful whereas the inhalation will be totally passive and happening on its own. • In fact it is done by blasting out the air is accomplished by vigorous flapping movement of the abdomen in quick succession. • Inhale passively by relaxing the abdominal muscles at the end of each expulsion. • Repeat the expulsion as quickly as possible. starting with sixty strokes or expulsion per minute and increasing with practice up to one twenty expulsions per minute. • At the end of one minute stop the practice. • Now you will observe an automatic suspension of breath. In fact there will be no urge for breathing. • Simultaneously the mind achieves deep silence. Enjoy this state of silence. • Then gradually breathing resumes when you start breathing in and out slowly and then after few rounds it becomes normal. Note • Throughout the entire practice the spine must be kept erect otherwise there is possibility of injuring the spine because of the vigorous flapping of the abdomen. • In the beginning it may not be possible for one to do the practice continuously for one minute and for so many expulsions or strokes therefore one can start with ten to twenty strokes of expulsion in one round without bothering for the time it takes and do it for two to three rounds. Once you get the technique of doing it properly, you can do it rapidly coming to the level of required speed emphasizing on these points. • Emphasis on the limitation aspect people with high b.p and IHD problems, vertigo, epilepsy, hernia, gastric ulcers, slipped disc, spondylosis should not do. Women during menses and advanced pregnancy should also avoid. • In fact you need not bother about the inhalation. It will happen automatically when the abdominal muscles are relaxed at the end of each expulsion. • You finally concentrate on the expulsions and do it properly. • Kapalbhati can be practiced through the alternate nostrils also. Full Yogic breathing
Starting position • Sit in any meditative posture. Practice • In full Yogic breathing technique all the other three types will be combined. • During inhalation, the adhama, madhyama and adhya occur sequentially and during exhalation the same sequence namely abdominal, chest and clavicular breathing occurs. • The whole process should be relaxing and comfortable without any tension in the face. Four mudras are generally associated with those sectional breathing: • Chin mudra – abdominal breathing or adhama • Chinmaya mudra – thoracic or chest or madhyama. • Adi mudra – clavicular or adya • Brahama mudra – complete Yogic breathing Vibhaga pranayama ( sectional breathing) This is a preaparatory breathing practice for pranayama. It corrects the breathing pattern and increases the vital capacity of the lungs and it has three sections : • Abdominal breathing and diaphragmatic breathing (adhama) Starting position • Sit in any meditative posture. Practice • Inhale deeply slowly and continuously. This is called purak. The abdomen is made to bulge continuously with the air entering specially in the lower section of the lungs. • Before exhaling stop the breath. ( antarya kumbhaka) for a second. • While exhaling( recaka ) the abdomen is drawn inwards continuously and slowly. • Before the breath is reversed stop the breath ( bayha kumbhaka) for a second and then inhale. • Repeat the breathing cycle. There should be no jerks in the whole process. It should be smooth, continuous and relaxing. • The diaphragm separating the thorax from the abdomen descends during inhalation with the bulging of the abdomen. This increases the air flow into the lower sections of the lungs. The rhythmic movements of the diaphragm massages the contents of the abdomen gently and helps the organs to function normally. It promotes the general circulation also. Thoracic ( chest) breathing or intercoastal breathing (madhyama) Starting position • Sit in any meditative posture. Practice • In this practice expending and contracting the chest only performs inhalation and exhalation. Air flows through both the nostrils slowly and continuously. The abdomen is controlled to avoid its bulging. • The middle lobes are opened up fully by this type of breathing.
Upper lobar breathing or clavicular breathing( adhya) Starting position Sit in any meditative posture Practice: • Raise the collarbones while inhaling • Keep the abdominal muscle contracted • The air is forced into the upper most regions of the lungs thus ventilating the upper lobes. The sparingly used upper lobes of the lungs will be properly aerated by this breathing. NADISUDDHI PRANAYAMA Starting position Sit in any meditative posture Practice • Close the right nostril with the right thumb by adopting nasika mudra and exhale completely through the left nostril, then inhale deeply through the same left nostril • Close the left nostril with your ring and small fingers of the right hand, then open the right nostrils and exhale through the right nostril, again inhale through the same right nostril • Then close the right nostril and exhale through the left nostril.this is one round of nadisuddhi pranayama • This practice also helps to maintain balance between • Repeat 10 rounds BHASTRIKA PRANAYAMA Staring position Sit in any meditative posture Practice • Here both inhalation and exhalation are very active. So inhale and exhale through both the nostrils by expanding and contracting the chest ( thorax forcefully) • The chest is expanded and contracted like the bellows of the blacksmith • Stop after 10 strokes • The breath remains suspended automatically, retain as long as comfortable • After normal breathing resume and go for the next round • In this way repeat 3 rounds Note • While kapalabhati uses abdominal breathing. Bhastrika uses thoracic breathing • Keep the entire track i.e. the trachea, throat and the nasal passage relaxed and free so that there is no friction at all during the practice • With continued practice, when you become proficient, you can go up to 120 strokes per minute. But not more than that • Emphasis on the limitation aspect. People with high BP, heart disease, hernia, gastric ulcer, epilepsy or vertigo should not practice it. People with asthma and chronic bronchitis are recommended to practice only under expert guidance.
BHRAMARI The term bharmari is a Sanskrit word meaning a female bee. Bharmara is a male bee. In the bhramari pranayama a humming sound resembling that of the male bee is produces • Take up sthiti for pranayama • Inhale fully • While exhaling produce the humming sound of a female bee. Prolong the breath and the sound as far as possible effortlessly, without jeopardizing the feeling of vibration throughout the body • The breath stops. Experience the fine kevala kumbhaka and the sound vibrations continuing to resonate throughout the body. Enjoy this blissful state of mind • The air starts moving in. produce a high frequency sound of a male bee while inhaling. The whole body should feel the resonance produced by this pranayama often called bhramara • The breathslow down and stops with ease. The high frequency sound mellows down to silence outside, but vibrations throughout the body elongate this phase of kevala kumbhaka as much as possible by enjoying the same • This completes one round of bhramari pranayama. Repeat all the steps for the prescribed numbers of rounds 9. MEDITATION ( DHARANA, DHYANA) NADANUSANDHANA Pranavjapa: A, U, M, AUM ( A-KARA-9, U-KARA-9, M-KARA-9, AUM-9) 1. A-KARA CHANTING STARTING POSITION Sit in any meditative posture Feel completely relaxed and close your eyes PRACTICE • Inhale slowly and completely fill the lungs • Adopt cin mudra and while exhaling chant A Kara in a low voice • Feel the sound resonance in the abdomen and the lower parts of the body • Repeat 9 times 2. U KARA CHANTING • INHALE SLOWLY AND COMPLETELY FILL THE LUNGS • Adopt cinmay mudra and while exhaling chant U Kara in a low voice • Feel the sound resonance n the chest and the middle part of the body • Repeat 9 times 3. M KARA CHANTING • Inhale slowly and completely fill the lungs • Adopt adi mudra and while exhaling chant M kara in a low voice • Feel the sound resonance in the entire head region
• Repeat 9 times 4. AUM CHANTING • INHALE SLOWLY AND COMPLETELY FILL THE LUNGS • Adopt brahma mudra and while exhaling chant AUM Kara in a low voice • Feel the sound resonance throughout the body • Repeat 9 times CLOSING PRAYER NAMASKARA MUDRA Sarve bhavantu sukhinah Sarve santu niramayah Sarve bhadrani pasyantu Ma kascit dukha bhagbhavet May all be happy. May all be free from diseases. May all see things auspicious. May none be subjected to misery. Om peace, peace, peace