NADĪŚODHANA or ANULOMA VILOMA PRĀNĀYĀMA (Alternate Nostril Breathing)
The main characteristic feature of this prānāyāma is alternate breathing through the left and right nostrils without or with retention of breath (kumbhaka).
Technique:
1. Sit in any meditative posture.
2. Keep the spine and head straight with eyes closed.
3. Relax the body with few deep breaths.
4. Keep the left palm on the left knee in Jnāna mudra and the right hand should be in Nāsāgra mudra.
5. Place the ring and small fingers on the left nostril and fold the middle and index finger.
6. Place the right thumb on the right nostril.
7. Breathe in from the left nostril; close the left nostril with the small and ring fingers and release the thumb from the right nostril; exhale through the right nostril.
8. Next, inhale through the right nostril.
9. At the end of inhalation, close the right nostril, open the left nostril and exhale
through it.
10. This complete process is one round of the Nādiśodhana or Anuloma Viloma
Prānāyāma
11. Repeat 5 rounds.
Ratio and timing:
1. For beginners, the duration of inhalation and exhalation should be equal.
2. Gradually make 1:2; inhalation: exhalation Breathing
1. Breath should be slow, steady and controlled. It should not be forced or restricted in anyway.
Benefits:
2. The main purpose of this prānāyāmais to purify the principle channels of
carrying energy called nadi’s; hence nourishes the whole body.
3. Induces tranquillity and helps to improve concentration.
4. Increases vitality and lowers the level of stress and anxiety.
5. It elevates cough disorders.
BHRĀMARĪ PRĀNĀYĀMA (BHRĀMARĪ RECAKA)
Bhrāmarī is derived from bhramara which means black bee. During the practice of this prānāyāma, the sound produced resembles the buzzing of a black bee.
Techniques:
Type- I
1. Sit in any meditative posture with eyes closed.
2. Inhale deeply through the nose.
3. Exhale slowly in a controlled manner while making a deep, steady humming sound such as that of black bee. This is one round of Bhrāmarī.
4. Repeat 2 more rounds.
Type-II
1. Sit in any meditative posture with eyes closed.
2. Inhale deeply through the nose.
3. Close the eyes with index fingers, mouth with ring and small fingers and ears from respective thumbs
4. as shown in the figure. This is also called Śanmukhi Mudrā.
5. Exhale slowly in a controlled manner while making a deep, steady humming sound such as that of black bee. This is one round of Bhrāmarī.
6. Repeat 2 more rounds.
Benefits:
1. The practice of Bhrāmarī relives stress and helps in alleviating anxiety, anger and hyperactivity.
2. The resonance effect of humming sound creates a soothing effect on the mind and nervous system It is a great tranquiliser found good in the management of stress related disorders.
3. It is a useful preparatory prānāyāma for concentration and meditation.
A word of caution:
• Please avoid this practice in case of nose and ear infections.
ŚĪTALĪ PRĀNĀYĀMA
Śītalī means cooling. It also means calm and passionless. As the name indicates this prānāyāma cools the mind-body system. It is specially designed to reduce the body temperature. Practice of this prānāyāma brings harmony in the physical body and calms the mind.
Technique:
1. Sit in Padmāsana or any other comfortable sitting posture.
2. Place the hand on the knees in Jñānamudrā or anjalimudrā.
3. Roll the tongue from the sides to shape as a tube
4. Inhale through this tube shaped tongue, fill the lungs with air to their maximum capacity and close the mouth.
5. Then slowly exhale through the nostrils.
Benefits:
1. Śītalī prānāyāma purifies blood
2. It has cooling effect on body
3. It is beneficial for persons suffering from high blood pressure.
4. It satisfies thirst and appeases hunger
5. It relieves indigestion and disorders caused by phlegm (cough) and bile (pitta)
6. It destroys the disorders of gulma (chronic dyspepsia) and spleen or other
related diseases (H.P 2/58).
7. It is beneficial for skin and eyes.
A word of caution:
• Those who are suffering from cold, cough or tonsillitis should not do this Pranayama.
DHYĀNA
Dhyāna or meditation is an act of continuous contemplation.
Technique:
1. Sit in any meditative posture.
2. Keep your spine comfortably erect.
3. Hold Jnāna mudra as follows:
4. Touch the tip of the thumb to the tip of the index finger, forming a circle.
5. The other three fingers are straight and relaxed.
6. All three fingers are side-by-side and touching.
7. Keep your palms facing upwards upon the thighs.
8. Arms and shoulders should be loose and relaxed.
9. Close your eyes and sit with a slightly upturned face.
10. You need not concentrate. Just maintain a mild focus between the eyebrows and be conscious of your breath.
11. Dissolve your thoughts and attain single and pure thought.
12. Meditate.
Note:
1. For beginners, soothing music may be played in the background
during meditation.
2. Stay as long as you can.
Benefits:
1. Meditation is the most important component of Yoga practice.
2. It helps the practitioner to eliminate negative emotions like fear, anger,
depression, anxiety and to develop positive emotions.
3. Keeps the mind calm and quiet.
4. Increases concentration, memory, clarity of thought and willpower.
5. Rejuvenates the whole body and mind giving them proper rest.
6. Meditation leads to self-realisation.
