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Pranayama

Pranayama

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Published by: Moonlightshadow on May 14, 2008
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Pranayama
 Suryabhedi PranayamSit comfortably in cross-legged position, with eyes closed. Make the pranayam mudrawith your right hand and close your left nostril with your little finger and ring finger.Exhale slowly from your right nostril (called the ‘surya nadi’in yogic terminology); andthen inhale as deeply as you can, with sound, with the same nostril. Now do jalandhar bandh and mulbandh, and press your stomach inside. Stay in this position as long as possible, then release bandh and exhale very slowly through the leftnostril (called ‘chander nari’). This is one round of Suryabhedi pranayam. Repeat 8 to 10times. Beginners should do this pranayam without holding the breath.Benefits: It is helpful in constipation, indigestion, loss of appetite, heart diseases, low blood pressure, depression, cold & cough, and asthma. It is also a good exercise for colddays. Yogis in cold Himalayan region who practiced this pranayam saved themselves.Caution: Do not practice it if you have high blood pressure or acidity, because it increasesheat in the body. do Not Practice In Summer SeasonUjjayi PranayamSit comfortably in cross-legged position, with eyes closed, inhale deeply, then exhale.Tighten your neck muscles and make a sound with your closed mouth, while inhaling.When lungs are full, practice jalandhar bandh, mulbandh and uddiayan bandh whileholding your breath for as long as you can. (Mulbandh- rectum is held upward. UddiyanBandh- hold stomach inward and Jalandhar Bandh - pressurise muscles of neck and bendchin forward) ‘Then release bandh and make pranayam mudra with your right hand and close your rightnostril. Now exhale with your left nostril very slowly. This is one round of UjjayiPranayam. It can be repeated for 8-10 times. Beginners should do this pranayam withoutholding the breath.Benefits: Clears the throat, removes cough, cures snoring, is beneficial for thyroid problems. It removes all heart problems and strengthens the heart muscles. Regular  practice of this pranayam prevents all cardio problems. It also improves mental health particularly of the nervous system.Caution: It is very useful in heart disease, but heart patient needs to practice it withoutholding the breath.Shitali PranayamSit comfortably in cross-legged position, with eyes closed, inhale deeply, then exhale.Make your tongue rounded and put it out; inhale deeply through your tongue. Then, doall three bandhas - jalandhar bandh, mulbandh and Uddiyan Bandh; (Mulbandh- rectumis held upward. Uddiyan Bandh- hold stomach inward and Jalandhar Bandh - pressurise
 
muscles of neck and bend chin forward) and hold in your breath for as long as you can.Then release all bandhas and exhale slowly through both your nostrils. This is called oneround of Shitali Pranayam. Do this pranayam 8 – 10 times.Benefits: This helps to cure acidity, hypertension, skin diseases and remove impurities inthe blood. It is also beneficial for general fitness and gives a glow to the face. Its practicein hot summer days gives you a feeling of coolness.Sitkari pranayamSit comfortably in cross-legged position, with eyes closed, inhale deeply, then exhale. Now clinch your teeth together, keep your tongue at the back of your teeth. Now, inhaledeeply through your mouth. Then do Jalandhar Bandh, Mulband and Uddiyan Bandh.Hold your breath in for as long as possible. Now release all bandhas and exhale slowlythrough both the nostrils. This is one round of Sitkari pranayam. Repeat this 8 – 10 times.Benefits: This pranayam is very helpful in problems like- skin diseases, blood related problems, acidity, hypertension and bad breath. You also feel refreshed and it removesfatigue, lethargy or sleepiness. Practise of sitkari would help you control even hunger andthirst. It is very useful in summer days.Caution : For the above two pranayams: Do not practice if you have cough, bad cold,asthma, bronchitis, sinusitis and low blood pressure; also do not practice on cold days.This is the fifth pranayam of hathyoga, the bhastrika pranayam.
Bhastrika pranayamSit comfortably in a cross-legged position, with eyes closed. Now exhale deeply, theninhale to your maximum capacity with sound and force; then exhale in the sameway. Do this process 30 to 40 times if you can; stop if you begin to feel uneasy.Nowexhalecompletely, and make the pranayam mudra with your hands, by closingthe middle and fore fingers. Close your left nostril with the thumb of your righthand.Inhaleto your maximum capacity through your right nostril. Then do thethree bandhas(‘Jalandhar Bandh’ - pressurise muscles of neck and bend chinforward, ‘Uddiyan Bandh’- hold stomach inward and ‘Mulbandh’ - rectum is heldupward); and hold your breath as long as possible. Release bandhas and exhaleslowly through left nostril. This is one round of Bhastrika pranayam. It can bepracticed 3-4 times.Beginners should do only the first part of this pranayam. (ie the pranaym with bothnostrils) After doing this relax for sometime with your eyes closed; till you feelyourself in a state of mind, free of all thoughts.Benefits: This is the only pranayam which removes all ailments related to the threedoshas (vaat- pitta-kapha). It is very good for one’s mental and physical health. Itcures depression, tiredness, insomnia, phobia and anxiety. It gives one a feeling of 

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