Pranayama techniques

Bhastrika:

Exhale until pressure is felt on the heart, throat, head. Slowly draw in air through both nostrils with a hissing sound and expand abdomen, then “throw it out quickly”. Three cycles of 10-20 times each (in the morning and evening). Each cycle concludes with a deep inhale, long retention, and deep exhale Then take a few normal breaths.

BENEFITS: purifies energy channels (nadis); never suffer from any disease; stimulates
gastric fire; kundalini rises quickly, pierces the three “knots” (granthi) in sushumna (i.e.Brahma, Vishnu, Rudra), which allows the prana to ascend sushumna (Svatmarama).
also it is very useful for the people who have the problem of constipation or indigestion. Thyroid, tonsils and all throat problems are completely cured. Highly recommended for Brain diseases like Depression, Migraine, Parkinson’s Disease, Paralysis, etc. This is the best breathing exercise for lungs. It makes the lungs healthy and improves strength. It directly affects all respiratory system of body and cures all lungs related problems.


Kapalbhati:

It consists of forceful exhalation of breath, using the diaphragm and abdominal
muscles, and then a slow, passive inhalation. This cycle of vigorous exhalation followed by a passive inhalation is
repeated seven to twenty one times, depending on one’s abilities with the breath.

BENEFITS: This exercise helps clean the sinuses and other respiratory passages, and also stimulates the abdominal muscles and digestive organs. it balances three dosha's of the human body. These are vata (wind/spirit/air), pitta (bile) and kapha (phlegm).
Disorder of these three is the root cause for unhealthy body. It is excellent not only for physical body but for sub-conscious mind as well. Kapalbhati improves concentration power in children and adults simultaneously. It makes the face Lustrous and attractive. Kapalbhati completely removes blockages in arteries and controls cholesterol. Obesity, diabetes, flatulence, constipation, acidity and diseases pertaining to kidneys and prostate glands etc. are completely cured.
Parkinson’s Disease, Liver Cirrhosis and Hepatitis-B is permanently cured with devoted practice. Depression is cured, as mind becomes stable, happy and peaceful which removes negative thoughts automatically.


Sukha Purvaka:

Sit in Padmasana or Siddhasana. Close the right nostril with your right thumb. Inhale through the left nostril. Imagine that you are drawing the Prana along with the atmospheric air. In course of practice, you will actually feel that you are drawing Prana. Then close the left nostril also with the little and ring fingers of your right hand. Retain the breath as more as you can comfortably. Remove the right thumb and exhale through the right nostril. Again inhale through the right nostril, retain and exhale through the left nostril as stated above. All the above six processes constitute one Pranayama. To start with do 6 Pranayamas in the morning and 6 in the evening. Gradually increase the sets. The ratio of inhalation, retention and exhalation is 1:4:2.

BENEFITS: This exercise removes all diseases, purifies the Nadis, steadies the wandering mind, improves digestion and circulation, helps Brahmacharya, and awakens Kundalini. All the impurities of the body are thrown out. it clears nostrils also.


Ujjayi

Sit in your usual Asana. Close the mouth. Inhale slowly through both the nostrils in a smooth manner.
Retain the breath as long as you can do it comfortably and then exhale slowly through the left nostril by closing the right nostril with your right thumb. Expand the chest when you inhale. During inhalation a peculiar sound is produced owing to the partial closing of glottis. The sound produced during inhalation should be of a mild and uniform pitch. It should be continuous also. This pranayama may be practiced even when walking or standing. Instead of exhaling through the left nostril, you can exhale slowly through both nostrils.


BENEFITS: This exercise enhances the ventilation of the lungs, removes phlegm, calms the nerves and fills the body
with vitality. Inhalation and exhalation are slow and deep, with partial closure of the glottis. This removes the heat in the head. The practitioner becomes very beautiful. The gastric fire is increased. All diseases that arise from deficient inhalation of oxygen and diseases of the heart are cured. All works are accomplished by Ujjayi Pranayama.


Sitali

Curl the tongue and protude it through pursed lips. inhale through mouth with a hissing sound "sa".
fill the abdomen slowly and retain a short time; then exhale through both nostrils. Repeat 15-20 times.
BENEFITS: “giver of bliss” free from indigestion, phlegm, and bilious disorders;
purifies blood; cools system; quenches thirst, appeases hunger. it rejuvenates the body with freshness.



Sitkari

Roll the tongue back as far as possible toward the back of the mouth with lips
parted and teeth clenched. Inhale making a hissing sound. Exhale through both nostrils. Repeat three times. You can keep the two rows of teeth in contact and then inhale the air through the mouth as before.

BENEFITS: The practice enhances the beauty of the practitioner and vigour of his body. It removes hunger, thirst, indolence and sleep. the practitioner becomes independent monarch. No injury will affect him. When you are thirsty, practice this. You will be relieved of thirst immediately.



Suryabhedana

Sit on your favourite asana, inhale through right nostril closing your left nostril with ring & little finger of your right hand then close your right nose also with the thumb of your right hand. touch your chin to your chest(jalandhara bandha), retain the breath hold so long as “the perspiration does not burst out from the tip of the nails and the roots of the hair” then take your head to normal position & exhale through the left nostril closing right nostril with the thumb of your right hand.

BENEFITS: Suryabhedana destroys decay and death; awakens Kundalini shakti; increases body fire, cleanses the brain, this pranayama is very useful to the patients of sinuses because The worms that are found in the frontal sinuses are removed by suryabhedana. it destroys the intestinal worms and diseases arising from excess of wind. It cures rhinitis, cephalalgia and various sorts of neuralgia.
this pranayama is very useful for curing many diseases so it should be practiced regularly & maximum times of your capacity.



Bhramari

Bhramari means the "bee". bhramari pranayama's aim is to create a sound like bee.
inhale through both nostrils with the sound of a male bee; retain the breath as long as you can; exhale with the sound of a female bee.

BENEFITS: This exercise soothes the nerves, relaxes the skull cavity, and calms the mind. Using one of the three basic exercises, make the sound of a bee on the exhale. The vibration in the head, chest and throat clear blockages and opens up energy. This exercise is great for healing sinus problems. Repeat for two or three minutes. Another variation is to inhale through both nostrils and exhale making the sound of a bee.



Plavini

This is one of the most advanced pranayama exercises. but it is not useful for the consciousness like other pranayamas. Practice of this Pranayama demands skill on the part of the students. drink air slowly like water and send it to the stomach. The stomach gets bloated a bit. If you tap the stomach when it is filled with air, you will get a peculiar tympanic (air) sound. Gradual practice is necessary. After the practice, the air should be completely taken out. It is done by Uddiyana Bandha and hiccough.


BENEFITS: It is said that he who practises this Plavini pranayama, can float on water for any length of time, the practitioner of Plavini can live on air and dispense with food for some days.



Murchha

Inhale through both nostrils; at the end
of inhale, do Jalandhara bandha(chin lock), Retain the breath for as long as possible (until you feel like
fainting); exhale slowly through both nostrils.


BENEFITS: It acquires the bliss of yoga. Murchha makes the mind senseless and gives happiness. But this is not suitable for many. this should be done with the guidance of teacher.



Kevali

When you get mastery in other pranayamas, then only you can attempt this Kevali.
all above pranayamas are from the samhita kumbhaka, but this one is a different part called "kevali kumbhaka".
When the full length of the wind is all confined in the body, nothing being allowed to go out, it is Kevali Kumbhaka. There are no regular inhalation and exhalation in this process. It is only (Kevali) Kumbhaka. By inspiring air by both nostrils, one can perform Kevali Kumbhaka.

BENEFITS: “He who knows Pranayama and Kevali is the real Yogi”. “There is nothing in the three worlds which may be difficult to obtain for him who is able to keep air confined according to pleasure, by means of Kevala Kumbhaka.”
Through Kevala Kumbhaka, the knowledge of Kundalini arises. Kundalini is aroused and the Sushumna nadi is free from all sorts of obstacles. He attains perfection in Hatha Yoga. This Kumbhaka cures all diseases and promotes longevity.

Meditation

What Is Meditation?

Turiya is the highest state of mind possible. It is the seventh level of breath awareness in meditation.
Since the beginning of life, the child learns how to move, not how to be still. The yogi learns how to be still. It can
take many years to learn how to be still. Most teachers of meditation teach the student breath awareness before
leading the student to more advanced methods of meditation. Deeper states of meditation simply cannot be
reached without awareness and control of the breath. The mind identifies with the outer world, and in order to be
aware of that which is beyond the mind, perfect stillness and tranquility must be achieved.
The first thing to become aware of is the breath. Many people wonder why their meditations are not
more powerful or deep, but usually it can be traced back to the fact that they are not, nor have ever been, aware
of the breath. Awareness of the breath is the first movement of the mind inward.
The following is a series of steps inward in breath awareness:


Preparations:

1. Find a comfortable posture.
2. Develop calm, serene breathing.
3. Develop a calm and steady mind.
4. Control the conscious mind.
5. Control involuntary processes and the unconscious mind.
6. The mind becomes aware that it is conditioned by time, space and causation. Train it to become
aware of the now, an essential part of understanding eternity.
7. the highest state of bliss, peace, happiness, and wisdom is attained. & it is known as "Turiya".



Benefits Of Meditation:

Meditation increases the luster of your body, it gives you the refreshment for whole day. it removes every diseases from your body & increases your strength. it grows your confidence by refreshing your mind & keeping it cool full day.
Most important benefit of meditation is, it gives you relief from your daily routine stress. its not only make your body healthy but your mind is also becomes healthier by practicing this daily with the right guidance. it even changes your ace color, face looks more brighter than before it was & eyes becomes tender after some days. because whatever your inner body or mind position
lies, it states on our face so if you are disease 100% healthy & happy, stress-free from inner mind your face automatically changes.
Meditation increases your concentration & memory power also. nowadays many from the famous personalities (actors, models, fitness trainers) do meditation daily, they find it essential or relieving stress & increase their beauty.

Pranayama

Definition of Pranayama:

The Sanskrit word pranayama (also known as pranayam) is translated as “the science of breath” in some
circles, and in others it has a broader meaning, “expansion, manifestation of energy.” Pra (first unit) na (energy)
is the vital and primal energy of the universe. According to some Eastern Indian writings, the universe comes
from akasha (ether, space) through the energy of prana. Akasha is the infinite, raw material of the universe.
Prana is the infinite, raw energy of the universe. One who has learned how to control prana controls all the
energies of the universe, thus controlling his or her body, emotions and mind.

Three Types Of Pranayama:

There are three types of breathing, which will be expounded upon more as we move further into this material:
thoracic breathing (mid‐chest), clavicular breathing (upper chest), and diaphragmatic breathing (belly, abdomen).
The diaphragmatic breathing pulls
the oxygen lower into the lungs, thus increasing the efficiency of oxygen infusion into the blood stream because
the oxygen is exposed to more of the blood. Interestingly, children and infants do this naturally. It is only later
that adult humans stop using this most efficient way of breathing.
Thoracic Breathing, chest breathing, fills only the middle and upper portion of the lungs, not the lower
portions where most of the blood is. Clavicular Breathing is centered around the collarbones and only comes into
play when the body needs great amounts of oxygen, for instance, while exercising.



Left/Right Nostril Exercises:

Moon breath: left nostril; activates the sympathetic nervous system, nourishes and regulates body
functions, increases intuition and creativity.
Sun breath: right nostril; activates vasomotor system, releases intense physical energy when it is needed
Both nostrils simultaneously; controls destiny, death, time and greatly expands longevity.

Several Pranayamas:

Bhastrika pranayama
Kapalabhati Pranayama
sukha purvaka pranayama
Ujjayi Pranayama
Sitali Pranayama
Sitkari Pranayama
Suryabhedana Pranayama
Murccha Pranayama
Plavini Pranayama
Bhramari pranayama
kevali pranayama





Precautions:

Pranayama can be done by anybody it has no age bar, even a pregnant women also can do it.
but everybody should do it with directions of his guru(teacher). it can be done at anywhere like your home, terace, garden etc. best place to do this is near river, open greenery, the place must have fulfilled with pure oxygen & ventilation.
it can be done at morning time. when you wake up you can do it after taking bath. morning
5 o'clock to 7 o'clock is the best time to do it. advanced students can do it two times a day also.
at evening you can do it anytime, but remember at least 3- 4 hours after meal.
Pranayama at staring you can do this only for 10-15 minutes daily, keep increasing you time period as you go further.
do pranayama always on a mat which is non-conductor of electricity or magnetic field. try to do pranayama without making noise. always keep your mouth shut. always inhale with your nose only.
all your breathing practices should be gradual & steady(as told by teacher), dont try to do it fast.
it can harm your nostrils or other part of body.
do it always with all your spirit, make your mind 100% fresh before starting it dont be lazy, because mind plays vital roll in this yogic kriya.
so all the best for you to start pranayama & live disease free healthy life !

Yoga for health

Ardha matsyendrsana

Sit erect.

The legs will have to be stretched outwards.

The heel will have to be placed in the perineum.

The right thigh must be kept straight.

Now place your left foot on the ground.

Cross the right knee.

Your left knee will have to be rest close to the right side of the right knee.

Pass your right arm over the left side of your left knee.

Line up the right arm with the left calf.

Catch hold of the left toe with your right thumb, index and middle fingers.

Slide your left hand across the lower portion of the hip and grasp right thigh root.

Turn towards the left your trunk.

Simultaneously turn around your shoulders, neck, and head towards the left.

Bring the chin in line with the left shoulder.

Look behind to the farthest limit.

Keep erect your head and spine.

Stay in this position till you feel comfortable.

Slowly return to the starting position.

Repeat the asana in the other side.

Benefits: As your hip is rotated, your abdomen gets the maximum twist.

As a result your kidneys too are nourished.

This abdominal twist also has positive effects on the secretion from the various organs in the abdomen.

There can be better secretion of insulin from the pancreas and bile from the liver. So there is better digestion and regulation of blood sugar.

The small and large intestines also function better, thus helping your body to avoid constipation.

What is yoga?

What is yoga?

The yoga postures (Asana) allow us to meditate on the body and gain a profound understanding and knowledge of its nature. Intellectual growth in the mind and strengthening and expansion of neurological connections serve us in the spiritual quest of unity and illumination. Yoga Asana can also be destructive when done without proper guidance of guru or teacher.

Ancient Yogis had a belief that in order for man to be in harmony with himself and his environment, he has to integrate the body, the mind, and the spirit. For these three to be integrated, emotion, action, and intelligence must be in balance. The Yogis formulated a way to achieve and maintain this balance and it is done through exercise, breathing, and Meditation - the three main Yoga structures.

yoga poses

Cat poseCat pose

From the position shown opposite inhale bring the chest down and look forward. On the exhale raise the spine up and tilt the chin to the chest.

Experiment with slow Yoga breaths using sound and more rapid movements using faster breaths. Maybe do combinations of both these movements.

This pose can be done after a number of strenuous yoga postures to bring balance to the spine. If cobra pose has been held for a long time it is ice to do the cat flow.

Inhale and exhale flowing up and down at least 5 times each time you perform the cat flow.

Placing weight on the knees without proper padding can aggravate them. Place a towel down or double fold your mat for extra padding under the knees if you find this exercise bothersome.

Benefits: Cat flow is a very good yoga exercise for spinal health. The motion creates a good flow of blood.

Good blood flow in the spine is essential for transportation of nutrients and oxygen.

body is filled with oxygen, so it keeps a man fresh & tender full day & everyday.

Yoga for back

Chair poseUTKATASANA

From a standing position, with the legs together or hip width apart, slowly bend the knees.

Stretch the arms up over the top of the head. Clasp the hands together or keep them shoulder width apart.
This is a good yoga posture to strengthen the quadriceps and knees.

If you have a knee problem be careful. Don't bend the knees beyond the point of mild discomfort.

This is an excellent yoga posture to do in the Sun Salutations especially if you have low back problems. Entering a mild Chair Pose (Less than the on the way up and the way down will greatly relieve pressure and tension around that area. It may mean the difference between your lower back feeling good or the lower back being aggravated.

Benefits:
This pose increases strength, balance and stability. The Hamstrings, quadriceps, gluteals, and the erector muscles of the back are exercised and strengthened. The erector muscles contract isometricly to keep the normal curvature of the spine.

The anterior lower leg muscles get toned. These include the tibialis anterior, extensor halluscis longus, extensor digitorum longus, and peroneous tertius. This group of muscle primarily extends the toes and dorsiflexes the ankle and are used for balance and stability.

it gives vigority & strength to the yogi, if regular & graduallly practiced.

Virasana

Yoga poses

Virasana

Kneel on the floor (on a folded blanket to pad your knees, shins, and feet if necessary), with your thighs perpendicular to the floor, and touch your inner knees together. Slide your feet apart, slightly wider than your hips, with the tops of the feet flat on the floor. Angle your big toes slightly in toward each other and press the top of each foot evenly on the floor.

Exhale and sit back halfway, with your torso leaning slightly forward. Wedge your thumbs into the backs of your knees and draw the skin and flesh of the calf muscles toward the heels. Then sit down between your feet.

Benefits

• Stretches the thighs, knees, and ankles
• Strengthens the arches
• Improves digestion and relieves gas
• Helps relieve the symptoms of menopause
• Reduces swelling of the legs during pregnancy (through second trimester)
• Therapeutic for high blood pressure and asthma.
• it gives relief to mind & make one feel comfortable.

Yoga exercises

As a yoga beginner it is important you take your time to learn the basic yoga postures before attempting more advanced poses. The Downward Facing Dog Pose, also known as Adho Mukha Svanasana in Sanskrit is one of the basic standing poses to master.

Downward Facing Dog forms the basis of many yoga sequences, and is used as one of the interlinking poses in the Sun Salutation. As a yoga beginner you can feel quite overwhelmed by the variety and range of yoga poses available. Have you ever peeped into a yoga class and felt daunted by the fact that everyone looked so supple and accomplished? Or flicked through a yoga book and wished you too could bend and twist your body into shape?

Benefits of Downward Facing Dog Pose

Downward Facing Dog gives an intense stretch to the back of the legs, especially the calves. It helps to develop and balance upper and lower body strength and gives a deep stretch along the entire spine. So you feel rejuvenated and refreshed. In this pose the head is low which increases the blood flow to the brain and reduces tiredness.

It can be quite a demanding pose, especially if your arms are weak but with regular practice you soon build up strength and endurance in your upper body muscles.

Starting Position

1. Begin the Downward Facing Dog Pose in the Cat pose - resting on your hands and knees with your knees directly under your hips and your hands in line with your shoulders, fingers pointing forwards. Keep your fingers pressed against the mat and gently spread them wide. Your back is parallel to the floor. Tuck your toes under.

2. Inhale and as you exhale, press your palms into the mat and slowly straighten your legs, lifting your buttocks towards the ceiling. Keep your palms "rooted" to the mat, stretching the middle fingers forwards. Stay high on your toes as you lower your heels to the ground.

4. Drop your head down, chin towards your chest and move your chest towards your thighs. Relax your shoulders, creating space between your ears and shoulders. Keep stretching/pushing your weight back into your legs, stretching the length of your spine. Make sure your feet stay parallel, facing forward as you continue to press your heels down firmly.

3. Stay in the pose for 3 - 10 rounds of deep yogic breathing.

4. Gently relax and lower your knees back down to the floor. Then come into a comfortable seated position.

Gentler Variation/Children's Yoga

1. If you suffer from back back pain or if your back feels strained in this pose, please keep your knees bent slightly and move your body closer to your legs.

2. If practicing Downward Facing Dog with children, it is always fun to encourage children to cock their leg like a dog or even to "bark and woof" as they come into the poses. adults might like to try woofing as well:)

At all times listen to your body and pay careful attention to your breath.

As a yoga beginner, practice the Downward Facing Dog at least 3 times a week at home. As you gain more confidence and suppleness in your body, you will soon be able to stay longer in the pose.

Ready to discover more yoga tips to help you rest and take care of yourself? Then I invite you to claim your Free Special Report "Energize Your Day - Top Ten Yoga Exercises To Jump-Start Your Day"