2. Relax the index finger and middle finger on the eyebrow centre.
3. Thumb should be placed on the right nostril and ring should be placed on the left nostril.
4. Take long deep inhale from left nostril for a count of 4, then close the left nostril and retain the breath for the count of 16, and exhale through the right nostril for a count of 8.
5. Now take a deep inhale from the right nostril for count of 4, then close the right nostril and retain the breath for the count of 16, and exhale through the left nostril for a count of 8.
6. This is one round. You have to do 5 round for the beginning of the class. Preferably practice this Pranayama after Kapalbhati.
7. Try to keep the ratio of the breath in 1 : 4 : 2 even as you go more advance.
8. The breath naturally alternates between the two nostrils.
9. The breath in the right nostril is hot symbolically referred as ‘sun’ (pingala) and left nostril is cool symbolically referred as ‘moon’ (ida).
10. It is important the student should follow the rhythm and keep the ratio steady.
This practice helps to clean and strengthened the lung and entire respiratory system.
As exhalation is twice than the inhalation, so more stale air and waste products are expelled from the lungs.
During retention (holding breath), the rate of gaseous exchanged in the lungs is greatly increase as a result of increase in pressure in (in 4 times from inhalation). This means the more oxygen from the lungs goes into the blood stream and as the same time more CO2 from the blood are passed into the lungs for elimination during exhalation.
Anuloma Viloma helps to balance the hemisphere of the brain.
This exercise helps to calm the mind and prepare for meditation.
Anuloma Viloma purifies the Nadis and it should be practiced on a regular basis.
It makes the body light and eyes shiny.
Kapalbhati (frontal brain cleansing breathe)
(Kapala means skull and bhati means shining – Kapabhati means cleasing the entires system shines the face with good health and radiance)
How to practice:
1. Sit in a cross legged position with spine fully straight and head erect and both hands resting on the knees in Jnana Mudra.
2. Close eyes and relax the whole body.
3. Now take two or three deep breaths to prepare for Kapalhati.
4. After the last deep inhalation, contract the abdominal muscles quickly causing the diaphragm move into thoracic cavity and pushing the air out of the lung forcefully.
5. The inhalation is passive and spontaneously happened involving no effort. Just concentrate on the pumping quickly.
6. Continue with pumping 10 – 30 according to your capacity level. Gradually stronger muscle person can increase the respiration up to 100 as well.
7. Take free breathe between rounds. Allow the breathe return to normal. This is one round. You can practice up to 5 rounds.
8. Kapalbhati should be perform on an empty stomach.
Cleanses the nasal passage, lungs and the entire respiratory system.
Kapalbhati helps to increase Pranic energy and good practice for respiratory disorders.
It purify the Nadis.
It balance and strengthens the nervous systems.
Helps the body to eliminate large quantities of carbon dioxide and toxins. This allows the red blood cells to suck in more oxygen increasing the richness of the blood which helps to renew body tissues.
As it increases the quantity of oxygen into the brain, it increases alertness in mind.
The movement of the diaphragm and abdominal contractions massage the stomach, liver, heart and pancreas.
When the abdominal muscle is strengthened, digestion is improved.
The regular practice of Kapalbhati, we can enjoy the blooming of health and vigour.
It also energizes the mind for mental work and remove sleepiness.
Bhastrika Pranayama (bellows breathe)
How to practice:
1. Sit in comfortable meditation posture with hands over knees make Jnana Mudhra.
2. Keep the spine and head straight, close the eyes and relax the whole body.
3. Take a deep breath in and breathe out forcefully through the nose. Then immediately breathe in with the same force.
4. During inhalation, the diaphragm moves downward and the abdomen moves outward. During exhalation, the diaphragm moves upward and the abdomen moves inward.
5. Forceful inhalation results from fully expanding the abdominal muscles and forceful exhalation from firm contraction of the abdominal muscles.
6. Continue this forceful inhalation and exhalation with same rhythm for 10 breathes.
7. Take a deep breath in and breathe out slowly. Relax your mind and body.
8. This is one round and practice up to 10 rounds.
Bhastrika reduces the level of carbon dioxide in the blood.
It helps to alleviate the inflammation in the throat.
It balance and strengthens the nervous system, inducing peace from internally , tranquilize and bring concentrate to mind.
This practice burns up toxins.
This breathing is useful for women during labor (should be practiced few month before).
This breathing increase the rapid exchange of air in the lungs – increase in exchange of oxygen and carbon dioxide into and out of the bloodstream causing the metabolic rate, producing heat and flushing out waste and toxins.
It is also a good exercise for the internal lungs – activation for the lungs.
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