PRANAYAMA SURYA ANULOMA VILOMA PRANAYAMA Sthiti: Vajrasana PRACTICE 1. Adopt Nasika mudra with your right hand 2. Close the left nostril with the little and ring fingers of Nasika Mudra 3. Inhale and exhale slowly through the right nostril (Surya Nadi) only. 4. Keep the left nostril closed all the time during the practice. 5. One cycle of inhalation and exhalation forms one round. 6. Practice nine rounds. Key Point: 1. Time taken for exhalation should be longer than inhalation. 2. Depression patients may practice this pranayama 27 rounds before breakfast, lunch, dinner and before sleep (4 times a day). CANDRA ANULOMA VILOMA PRANAYAMA Sthiti: Vajrasana PRACTICE 1. Adopt Nasika Mudra with your right hand. 2. Close the right nostril with the tip of the thumb. 3. Inhale and exhale slowly through the left nostril (Candra Nadi) only. 4. Keep the right nostril closed all the time during the practice. 5. One cycle of inhalation and exhalation forms one round. 6. Practice nine rounds. Key Point: 1. Time taken for exhalation should be longer then inhalation 2. Anxiety patients may practice this Pranayama 27 rounds before breakfast, lunch, dinner and before sleep (4 times a day). Benefit: (For Suryanuloma-Viloma and Candranuloma – Viloma Pranayama) These Pranayamas help in clearing of the nasal passages. With regular and long practice, flow of breath through each of the nostrils becomes smooth and slow. It is very useful for nasal allergy and Deviated Nasal Spectrum (DNS). Suryanuloma-Viloma helps in reducing the obesity effectively and Candranuyloma-Viloma help in increasing weight. Cleaning of Surya and Candra Nadis is the first step to bring the balance between the two Nadis. Limitations: For Suryanuloma-Viloma Pranayama, people suffering from high blood pressure, any heart disease and underweight persons should a avoid this practice. NADISUDDHI PRANAYAMA Sthiti: Vajrasana PRACTICE 1. Sit in any meditative posture. 2. Adopt Nasika Mudra. 3. Close the right nostril with the right thumb and exhale completely through the (left) nostril. 4. Close the left nostril with your ring and little finger of the Nasika Mudra, release the right nostril. Now exhale slowly and completely through the right nostril. 5. Inhale deeply through the same (right) nostril. Then close the right nostril and exhale through the left nostril. This is one round of Nadisuddhi pranayama. 6. Repeat nine rounds. Key Point: 1. This practice helps to maintain balance between Nadis. 2. If you feel headache, heaviness of the head, giddiness, uneasiness etc. it means you are exerting much pressure on the lungs. 3. The first symptoms of correct practice is the feeling of freshness, energy and lightness of the body and mind. Benefits: It promotes balance between the two nostrils apart from cleansing the nasal tract. It increases the vitality. Metabolic rate decreases as in case of all other Pranayama practices. It increases the digestive fire and appetite. It lowers the levels of stress and anxiety by harmonising the pranas. It is beneficial in respiratory disorders such as Bronchial asthma, Nasal allergy, Bronchitis etc. Limitations: No Limitations. COOLING PRANAYAMAS A. SITALI PRANAYAMA Sthiti: Vajrasana PRACTICE 1. Place the palms resting on the thighs. 2. Stretch the tongue forward partly out of the mouth and fold it so as to resemble the beak of a crow. 3. Slowly suck in the air through the beak and feel the jet of cool air passing down the throat into the lungs. 4. Slowly exhale through the nostrils, feeling the movement of warm air all the way up from the lungs through the throat and the nasal passages. 5. This completes one round of Sitali Pranayama. 6. Repeat nine rounds. B. SITKARI PRANAYAMA Sthiti: Vajrasana PRACTICE 1. Place the palms resting on the thighs. 2. Fold the tip of the tongue inwards horizontally. The folded tongue slightly comes out between the two rows of teeth and provides a narrow opening on both sides. 3. Slowly suck the air in through the two sides of the tongue. Feel the cool stream of air diffusing throughout the mouth and throat into the lungs. 4. Exhale slowly through both nostrils. Feel the warmth of the exhaled air. 5. This completes one round of Sitkari. 6. Repeat nine rounds. C. SADANTA PRANAYAMA Sthiti: Vajrasana PRACTICE 1. Place the palms resting on the thighs. 2. Let the upper set of teeth touch the lower set of teeth. 3. Keep the tip of the tongue just behind the teeth. 4. Inhale through the crevices of the teeth and feel the cool air moving slowly and continuously into the mouth and passing down the throat into the lungs. 5. The warm air is exhaled out slowly through both the nostrils. Feel the warmth of exhaled air. 6. This completes one round of Sadanta 7. Repeat nine rounds. Benefits: They induce muscular relaxation and an over-all cooling effect. They soothen the eyes, ears and purify the blood. They quench the thirst, appease hunger and generate a feeling of satisfaction. The taste buds and the mouth aare sensitised. Allergies due to cold can be effectively overcome by prolonged practice. They help in reducing tensions and stressed and induce mental tranquillity. Sitkari and Sadanta keep the teeth and gums healthy. They help reduce blood pressure and acidity in stomach. They cure chronic dyspepsia (indigestion), various chronic skin diseases, and releases even very subtle tensions. Limitations: People with Low Blood Pressure should avoid. People suffering from cold, sore throat, bronchitis etc, should avoid. Practitioners with sensitive teeth missing teeth or dentures should avoid sitkari and sadanta. Instead they can practice sitali. Generally, avoid in winter or in cool climates. BHRAMARI PRANAYAMA 1. In order to chant M-kara, you can chant any word ending with `M’ such as `Om’ , `Mum’, `Swim’, etc. but stretch the `M’ part only. This will result in `M-kara’ chanting. 2. Chant `MM’ a few times and observe that your lips are closed, rows of teeth are separated and the tongue is just behind the lower set of teeth. 3. In order to chant Bhramari, touch the tip of your tongue to the top of the palate. Close your mouth and chant M-kara. The result will be the humming sound of the female bee or, Bhramari. Key point: 1. In the beginning, 5 to 10 rounds of Bhramari is sufficient. Slowly increase to 10 to 15 minutes. 2. It can be practised at any time to relieve mental tension. Benefits: Creates a soothing effect on the nervous system. Cultures the voice and increases melody. Relieves stress and cerebral tension. Reduces anger, anxiety, insomnia and blood pressure. Good for all psychosomatic problems as it reuduces the stresses and tension. Eliminates throat ailments (tonsils, pains etc.) Speeds up healing of tissue and so may be practised after surgery.
Posted on: Thu, 04 Jul 2013 11:39:52 +0000
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