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