Pranayama For Men

The disciple places himself in a chair or on the floor, with his face directed towards the
East.

The chest, neck, & head should be in a straight or vertical line.

Do not lean your body to the side, nor to the front, nor to the back.
The palms of the hands should rest on your legs in a very natural form.

Close your eyes so that the matters from the physical world do not distract you.

Close the right nostril with the thumb of your right hand.

Vocalize mentally the mantra “T O N”.

At the same time, inhale slowly through the cavity of the left nostril.

Now, close the left nostril with the index finger of your right hand.
Hold your breath, retain your breath.
Mentally send the Prana to the temple of Ephesus (Muladhara, chakra situated in the
coccyx, the small round bone at the lower extremity of the spinal column) to awaken
Kundalini
And pronounce mentally the mantra “S A”.

Exhale now slowly from the right nostril,

vocalizing mentally the mantra “H A M”.

Now close the left nostril with the index finger.

Inhale the life Prana through the right nostril, vocalizing mentally the mantra “T O N”.
Close both of your nostrils with the index finger & the thumb.
Retain the breath & vocalize mentally the mantra “R A”.
Send the Prana to the magnetic center of the coccyx in order to awaken the Kundalini.

Exhale slowly through the left nostril, vocalizing mentally the mantra “H A M”.

This constitutes one complete Pranayama.

Repeat this complete process 6 more times (twice a day, at dusk & dawn).

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Pranayama For Women

The disciple places herself in a chair or on the floor with her face directed towards the
East.

The chest, neck, and head should be in a straight or vertical line.

Do not lean your body to the side, nor to the front, nor to the back.
The palms of the hands should rest on your legs in a very natural form.

Close your eyes so that the matters from the physical world do not distract you.

Close the left nostril with the index finger of your right hand.

Vocalize mentally the mantra “T O N”.

At the same time, inhale slowly through the cavity of the right nostril.

Now, close the right nostril with the thumb of your right hand.
Hold your breath, retain your breath.
Mentally send the Prana to the temple of Ephesus (Muladhara, chakra situated in the
coccyx, the small round bone at the lower extremity of the spinal column) to awaken
Kundalini,
And pronounce mentally the mantra “S A”.

Exhale now slowly from the left nostril,

vocalizing mentally the mantra “H A M”.

Now close the right nostril with the thumb.

Inhale the life Prana through the left nostril vocalizing mentally the mantra “T O N”.
Close both of your nostrils with the index finger & the thumb.
Retain the breath & vocalize mentally the mantra “R A”.
Send the Prana to the magnetic center of the coccyx in order to awaken the Kundalini.

Exhale slowly through the right nostril, vocalizing mentally the mantra “H A M”.

This constitutes one complete Pranayama.

Repeat this complete process 6 more times (twice a day, at dusk & dawn).