Procedure: Breathe in deeply, and chant 'Om'kar. OOOOOOm (long O and small m)
Detailed Procedure:
After performance of the six Pranayamas mentioned here above concentrate your mind on the respiration and meditate on the sacred mantra “OM”. God has fashioned the shape of our brows like OM. This body and the universal cosmic body are filled with this mantra. It is not the figure or expression of any individual thing, but it is divine energy, which regulates the entire functioning of the universe. With every act of breathing in and breathing out, mentally go on repeating the mantra “OM”. The speed of respiration should be so slow and subtle that you yourself also may not be aware of its sound, even if a piece of cotton is placed in front of the nostril it should not move by the effect of the air exhaled out. Slowly practice and make the duration of one inhalation and exhalation to one minute. Likewise, try to visualize the breath inside the body. Initially the breath can be felt only in the nostrils but gradually it will be felt deep inside. In this way, visualizing the breath and continuous chanting of ‘OM’ will lead to Dhyana automatically. Your mind will develop a feeling of concentration and your body will be filled with the feeling of OM. The Gayatri Mantra from the Vedas can also be chanted meaningfully along with Pranayama. This way the Sadhaka can attain the joyful stage of Samadhi by going through the various visualizations of god and supreme powers. Also if this is practiced at bedtime, one will get peaceful sleep without any perverted dreams etc.
Duration: 10 mins or more
Benefits: meditation
Wednesday, November 4, 2009
Bhramri Pranayam:
Procedure: Close ears with thumb, index finger on forehead, and rest three on base of nose touching eyes. Breathe in. And now breathe out through nose while humming like a bee.
Detailed Procedure:
Breathe in till your lungs are full of air. Close your ears with both the thumbs and eyes with the middle fingers of your hands on respective sides with little pressure. Press forehead with both the index fingers lightly. Close both the eyes. Then press eyes and nose bridge from the sides with the remaining fingers. Concentrate your mind on Ajna Chakra (between eye-brows) . Close your mouth. Begin slowly exhaling, making humming sound of a bee, while reciting “OM” mentally. Repeat the exercise 11 to 21 times according to your capacity
Duration: 10 mins
Benefits:
• With the practice of this Pranayama the mind becomes steady. It is beneficial in conditions like mental tension, agitation, high blood pressure, heart disease etc. It is also useful for meditation.
Detailed Procedure:
Breathe in till your lungs are full of air. Close your ears with both the thumbs and eyes with the middle fingers of your hands on respective sides with little pressure. Press forehead with both the index fingers lightly. Close both the eyes. Then press eyes and nose bridge from the sides with the remaining fingers. Concentrate your mind on Ajna Chakra (between eye-brows) . Close your mouth. Begin slowly exhaling, making humming sound of a bee, while reciting “OM” mentally. Repeat the exercise 11 to 21 times according to your capacity
Duration: 10 mins
Benefits:
• With the practice of this Pranayama the mind becomes steady. It is beneficial in conditions like mental tension, agitation, high blood pressure, heart disease etc. It is also useful for meditation.
Anulom Vilom Pranayam:
Procedure: Hold your right nasal with thumb, breathe in from left. Now open right nasal and close left nasal with middle and ring finger and breathe out from right nasal. Now breathe in from right nasal. Now close right nasal and open left and breathe out and in from left nasal so on.
Detailed Procedure:
Prana breathed in through left nostril represents energy of the moon, which symbolizes peace, and has a cooling effect. Hence for purification of Nadis, beginning of this Pranayama has to be made by the left nostril. Close the right side nostril with the right hand thumb. Inhale slowly through the left nostril till the lungs are filled. Then close the left nostril with the second and third fingers. Open the right nostril and exhale through it. Repeat this exercise slowly in the beginning, and with practice, increase the speed. When you are able to practice this exercise for a long time, inhale with as much force as is possible for you, then exhale also forcefully. This practice of inhalation and exhalation alternatively through the right and left nostril, as indicated above with force, should be done for 3 minutes. If you feel tired, rest for sometimes and resume. Regular practice will enable you to do this Pranayama for 10 minutes. After some practice being established, this Pranayama should be done for 5 to 10 minutes daily, depending upon one’s capacity. However, in summer season it should be done for duration starting from 3 minutes and up to a maximum of 5 minutes. If you practice this Pranayama for five minutes regularly on a daily basis, the coiled energy called Kundalini Shakti lying in the Muladhar Chakra begins to awaken. This is known as Kundalini Jagran.. While doing this Pranayama, mentally repeat the mantra “OM” so the mind becomes fit for meditation.
Duration: at least 10 mins.
Benefits:
• Regular practice of this Pranayama has the capacity of cleansing all your innumerable Nadis, which makes the body healthy lustrous and strong.
• Blockages in the arteries of the heart are removed and the arteries become clean, making the circulation unimpeded. If this Pranayama is practiced for 3 or 4 months regularly, 30 to 40% of blockages in the arteries are dissolved and removed, preventing the phenomenon of heart attack.
• Pathogenic cholesterol, triglycerides, H.D.L. and L.D.L. also get controlled, making the arterial channels clear for effective and unimpeded flow of blood in the heart.
• Negative thinking is replaced by positive approach to life. It increases enthusiasm and spirit, the Sadhak becomes fearless and feels blissful.
Special Notes:
• Breathe into lungs not to stomach. No organ in stomach absorbs oxygen.
• Do not hurry. Do it slowly.
• Rest whenever needed (in any pranayam).
Detailed Procedure:
Prana breathed in through left nostril represents energy of the moon, which symbolizes peace, and has a cooling effect. Hence for purification of Nadis, beginning of this Pranayama has to be made by the left nostril. Close the right side nostril with the right hand thumb. Inhale slowly through the left nostril till the lungs are filled. Then close the left nostril with the second and third fingers. Open the right nostril and exhale through it. Repeat this exercise slowly in the beginning, and with practice, increase the speed. When you are able to practice this exercise for a long time, inhale with as much force as is possible for you, then exhale also forcefully. This practice of inhalation and exhalation alternatively through the right and left nostril, as indicated above with force, should be done for 3 minutes. If you feel tired, rest for sometimes and resume. Regular practice will enable you to do this Pranayama for 10 minutes. After some practice being established, this Pranayama should be done for 5 to 10 minutes daily, depending upon one’s capacity. However, in summer season it should be done for duration starting from 3 minutes and up to a maximum of 5 minutes. If you practice this Pranayama for five minutes regularly on a daily basis, the coiled energy called Kundalini Shakti lying in the Muladhar Chakra begins to awaken. This is known as Kundalini Jagran.. While doing this Pranayama, mentally repeat the mantra “OM” so the mind becomes fit for meditation.
Duration: at least 10 mins.
Benefits:
• Regular practice of this Pranayama has the capacity of cleansing all your innumerable Nadis, which makes the body healthy lustrous and strong.
• Blockages in the arteries of the heart are removed and the arteries become clean, making the circulation unimpeded. If this Pranayama is practiced for 3 or 4 months regularly, 30 to 40% of blockages in the arteries are dissolved and removed, preventing the phenomenon of heart attack.
• Pathogenic cholesterol, triglycerides, H.D.L. and L.D.L. also get controlled, making the arterial channels clear for effective and unimpeded flow of blood in the heart.
• Negative thinking is replaced by positive approach to life. It increases enthusiasm and spirit, the Sadhak becomes fearless and feels blissful.
Special Notes:
• Breathe into lungs not to stomach. No organ in stomach absorbs oxygen.
• Do not hurry. Do it slowly.
• Rest whenever needed (in any pranayam).
Baharya Pranayam:
Procedure: Breathe air out, touch chin to chest, squeeze stomach completely and hold for a while. then release chin, breathe in slowly.
Duration: 3 times to 5 times normally. max up to 11 times. and extremely max up to 21 times (in winters).
Benefits:
• stomach (udar), hernia, urinal, uterus
Special Notes:
• not for heart and high BP patients
Duration: 3 times to 5 times normally. max up to 11 times. and extremely max up to 21 times (in winters).
Benefits:
• stomach (udar), hernia, urinal, uterus
Special Notes:
• not for heart and high BP patients
Tuesday, November 3, 2009
1. Kapal Bhati Pranayam:
Procedure: Take deep breaths and then completely breathe out.
Detailed Procedure:
Sit in a comfortable Asana. Breathe in through both the nostrils forcefully, till the lungs are full and diaphragm is stretched. Then breathe out forcefully also, but see that the abdominal cavity does not blow up due to the air breathed in. Depending upon the capacity and health of an individual, this Pranayama can be done in three variable speeds viz. slow speed, moderate speed and at high speed. Individuals with weak lungs and heart should do this at a slow speed while performing Recak and Puraka A healthy individual and one used to doing it, should do it initially at a slow speed and then gradually increase the speed to moderate and then high.
Duration: 2 mins atleast. 5 mins max.
Benefits: Diseases like cold, cough, allergy, asthma, respiratory diseases of all kinds, are cured. Lungs become strong and due to the heart and head getting adequate quantity of pure and fresh air, health is improved.
Diseases of the throat like thyroid, tonsils and other ailments of throat are cured
This Pranayama brings about a proper balance of the three Doshas i.e. Vata, Pitta, and Kapha, and maintains their balance. Blood is purified and the body gets rid of foreign objects and toxins.
Detailed Procedure:
Sit in a comfortable Asana. Breathe in through both the nostrils forcefully, till the lungs are full and diaphragm is stretched. Then breathe out forcefully also, but see that the abdominal cavity does not blow up due to the air breathed in. Depending upon the capacity and health of an individual, this Pranayama can be done in three variable speeds viz. slow speed, moderate speed and at high speed. Individuals with weak lungs and heart should do this at a slow speed while performing Recak and Puraka A healthy individual and one used to doing it, should do it initially at a slow speed and then gradually increase the speed to moderate and then high.
Duration: 2 mins atleast. 5 mins max.
Benefits: Diseases like cold, cough, allergy, asthma, respiratory diseases of all kinds, are cured. Lungs become strong and due to the heart and head getting adequate quantity of pure and fresh air, health is improved.
Diseases of the throat like thyroid, tonsils and other ailments of throat are cured
This Pranayama brings about a proper balance of the three Doshas i.e. Vata, Pitta, and Kapha, and maintains their balance. Blood is purified and the body gets rid of foreign objects and toxins.
Pranayama
Pranayama is an aspect of Yoga that deals with breathing. Pranayama is a method of controlling prana or life force through the regulation of breathing. It is the breathing process or the control of the motion of inhalation, exhalation and the retention of vital energy.
Those suffering from high blood pressure or from any heart disease should not do this Pranayama.
While breathing in the abdominal area should not blow up. You have to fill the air in the chest area, i.e. up to diaphragm, so that the part of the chest with its ribs swells.
In summer season, reduce the number of repetitions of this Pranayama.
One must do this Pranayama for the duration of three to five minutes every day.
Those suffering from high blood pressure or from any heart disease should not do this Pranayama.
While breathing in the abdominal area should not blow up. You have to fill the air in the chest area, i.e. up to diaphragm, so that the part of the chest with its ribs swells.
In summer season, reduce the number of repetitions of this Pranayama.
One must do this Pranayama for the duration of three to five minutes every day.
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