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Pranayamas (Breathing Techniques) - Yoga

Pranayamas (Breathing Techniques) - Yoga

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Published by Asif Imran

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Published by: Asif Imran on Mar 17, 2012
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04/10/2014

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Anuloma Viloma - Alternate Nostril Breathing
Yoga Exercises 
>
 Pranayamas 
>
Anuloma Viloma - Alternate Nostril Breathing
 
This pranayama manipulates the flow of energy through the
nadis
(channels) inyour body and ultimately brings about a balance of both stimulation andrelaxation.
Sequence:
1.
 
Using your right hand close your nostrils:i.
 
Tuck your index and middle fingers into the palm of your hand.ii.
 
Use your thumb to close your right nostril.iii.
 
Use your ring and little fingers together to close your left nostril.2.
 
Breathe in through the left nostril closing the right.3.
 
Hold breath, closing both nostrils.4.
 
Breathe out through the right nostril keeping the left nostril closed.5.
 
Breathe in through the right nostril keeping the left nostril closed.6.
 
Hold the breath, closing both nostrils.7.
 
Breathe out through the left nostril keeping the right closed.8.
 
Count to two when inhaling, hold for the count of eight then exhale to thecount of four.9.
 
Start with eight rounds build up to sixteen rounds.
Caution:
 
Try to make the inhalation and exhalation of equal length.
 
Take care not to strain.
 
Try to make every breath soft and gentle.
 
Count to two when inhaling, hold for the count of eight then exhale to thecount of four.
Benefits:
 
Anuloma Viloma restores the natural balance in your breathing.
 
It will remove tension, fear, and worry and will make the mind calm,poised and serene.
 
 
Through the practice of this Pranayama, happiness, health, vigour andmelodious voice can be attained.
 
Bhastrika Pranayama - Bellow Breathing
Yoga Exercises 
>
 Pranayamas 
>
Bhastrika Pranayama - Bellow Breathing
 
"Bhastrika" means the "bellows" in Sanskrit.Just as a blackcmith works hisbellows, so are the abdominal muscles exercised during this practice in which airis forcefully drawn in and out.
Sequence:
1.
 
Sit straight in a comfortable posture.Padmasanais the best asana toadopt2.
 
Let the left hand rest on the left knee and place the right hand next to thenose.3.
 
Inhale and exhale quickly in short and shallow breaths through bothnostrils from four to ten times.4.
 
Close off both nostrils and apply bothJalandharaandMoola Bandhawhile retaining the breath.5.
 
Raise your head and exhale through the right nostril to cool the bodydown.6.
 
Now applyUddiyana Bandhadirectly after the exhalation.
 
7.
 
Begin your practice with three rounds of ten pumpings and then verygradually work up to a maximum of eight rounds of a hundred pumpings.
Caution:
 
Extending a series for so long can also cause dizziness.
 
Comfort and not reckless excess should guide your motives and mannerof doing.
 
Excess in practice may induce dizziness, drowsiness and loss of consciousness.
Benefits:
 
This pranayama makes you relaxed and revitalized.
 
It revives and stimulates the nervous system and the circulatory system.

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