Jal neti Kunjal LSP Trataka

Hatha Yoga Pawanmukthasana Pranayama Bhastrika

Kapalbhati Nadi Shuddhi bhramari Ujjai

Yoga nidra Ajapa japa Kayasthariyam

Agnisaralkriya Nauli
Trataka is a yogic practice of gazing steadily at a single point, often a candle flame, to develop
concentration, improve focus, and enhance inner awareness.

Instructions:

Find a quiet space, sit in a comfortable position, place the chosen object at eye level, and softly focus
your gaze on it without blinking. Maintain your attention on the object, allowing your mind to become
calm and centered. Start with a few minutes and gradually increase the duration as you progress in your
practice.

Yoga Nidra is a guided relaxation technique that helps induce deep states of relaxation and promote self-
awareness by systematically exploring different parts of the body and focusing on breath and
visualization.

Instructions:

Lie down comfortably, follow the instructor's voice, and allow yourself to enter a state of conscious deep
sleep, experiencing profound physical, mental, and emotional relaxation while remaining awake and
aware.

Kaya Sthariyam is a pre-meditative technique that focuses on developing physical stability, stillness, and
control through conscious body postures and alignment.

Instructions:

Stand or sit in a comfortable position, maintaining an upright posture. Bring your awareness to your
body and gradually relax any unnecessary tension. Slowly and mindfully adjust your body to find a
position where you can remain steady and comfortable. As you hold the posture, observe the sensations
in your body and cultivate a sense of stability and stillness. Practice Kaya Sthariyam regularly to improve
body awareness, posture, and overall physical stability.

Ajapa Japa Dharana is a meditative practice that combines breath awareness, mantra repetition, and
concentration to cultivate deep inner awareness and spiritual connection.

Instructions:

Find a quiet and comfortable place to sit. Close your eyes and take a few deep breaths to relax. Begin
observing your natural breath without trying to control it. As you inhale, mentally repeat the mantra
"So" and as you exhale, repeat "Ham." Maintain this rhythm, allowing the mantra to synchronize with
your breath effortlessly. Along with the mantra, visualize the breath flowing in and out through the
center of the chest. Whenever the mind wanders, gently bring your focus back to the breath and mantra.
Practice this meditation regularly to deepen your concentration, expand awareness, and experience a
profound sense of inner peace and harmony.
Kapalbhati is a powerful breathing technique in yoga that involves forceful exhalations and passive
inhalations. It aims to cleanse and energize the body, improve respiratory function, and bring clarity to
the mind.

Instructions:

Sit comfortably in a cross-legged position or on a chair with a straight spine and relaxed shoulders.

Take a deep inhalation to prepare.

Exhale forcefully by contracting the lower belly muscles, pushing the breath out in short bursts. The
inhalation should be automatic and passive.

Continue this rapid exhalation-inhalation cycle for about 20 breaths, gradually increasing the duration
over time.

After completing the rounds, take a few deep, relaxed breaths to normalize the breath and observe any
sensations in the body.

Benefits:

Cleanses and strengthens the respiratory system.

Improves digestion and stimulates the abdominal organs.

Enhances blood circulation and oxygenation.

Increases energy levels and uplifts mood.

Helps release accumulated stress and tension.

Promotes mental clarity and focus.

Aids in weight management by stimulating metabolism.

Contraindications:

Avoid Kapalbhati if you are pregnant or have recently undergone abdominal surgery.

Individuals with high blood pressure, heart problems, hernia, epilepsy, or any other medical conditions
should consult a healthcare professional before practicing Kapalbhati.

If you feel dizzy, lightheaded, or experience any discomfort during the practice, stop immediately and
consult a qualified yoga instructor or healthcare professional.

Note: It is recommended to learn Kapalbhati under the guidance of an experienced yoga teacher to
ensure proper technique and avoid any potential risks or contraindications.
Nadi Shodhana Pranayama is a balancing breath technique that helps purify and harmonize the energy
channels in the body, promoting physical and mental well-being. It involves alternate nostril breathing
with breath retention.

Instructions:

Sit comfortably in a cross-legged position or on a chair with a straight spine.

Rest your left hand on your left knee, palm facing upward. Bring your right hand towards your face.

Gently close your right nostril with your right thumb and inhale through the left nostril to a comfortable
count of 4.

Close both nostrils by pressing your right ring finger against your left nostril.

Hold the breath for a count of 4.

Release the thumb, exhale slowly through the right nostril to a count of 8.

Inhale through the right nostril to a count of 4.

Close both nostrils with the ring finger, hold the breath for a count of 4.

Release the ring finger, exhale through the left nostril to a count of 8.

This completes one round. Repeat for 5-10 rounds, gradually increasing the duration over time.

Benefits:

Balances the left and right hemispheres of the brain.

Calms the mind, reduces stress, and promotes relaxation.

Cleanses and purifies the energy channels (nadis) in the body.

Improves focus, concentration, and mental clarity.

Enhances respiratory function and lung capacity.

Regulates the subtle energy (prana) in the body.

Promotes a sense of balance and overall well-being.

Description:
Ujjayi Pranayama is a deep breathing technique that involves slight constriction of the throat, creating a
gentle oceanic sound during inhalation and exhalation. It helps cultivate internal heat, increase focus,
and calm the mind.

Instructions:

Sit comfortably in a cross-legged position or on a chair with a straight spine.

Close your eyes and relax your body.

Take a few deep breaths to settle into the practice.

Begin to breathe in and out through your nose.

Partially close the back of your throat, as if you were whispering or fogging up a mirror.

Inhale slowly and deeply through the nose, feeling the breath moving down into the lower belly.

Exhale slowly through the nose, maintaining the gentle constriction in the throat, and feel the breath
moving out from the lower belly.

As you continue the breath, notice the sound of the breath, like the sound of ocean waves or a gentle
breeze.

Keep the breath smooth, even, and controlled, with a slightly longer exhale than inhale.

Practice Ujjayi Pranayama for several minutes, gradually increasing the duration over time.

Benefits:

Calms the nervous system and reduces stress.

Increases oxygenation and lung capacity.

Builds internal heat and generates energy.

Helps focus and concentration during yoga and meditation practices.

Relaxes the body and mind, promoting a sense of peace and tranquility.

Enhances mind-body connection and awareness.

Contraindications:

Individuals with low blood pressure or respiratory conditions should practice Ujjayi Pranayama with
caution.
If you feel lightheaded, dizzy, or uncomfortable, return to normal breathing and consult a qualified yoga
instructor.

Bhramari Pranayama, also known as Humming Bee Breath, is a powerful breathing technique that helps
calm the mind and reduce stress. The practice involves deep inhalation and exhalation through the
nostrils while making a humming sound like that of a bee. Regular practice of Bhramari Pranayama can
bring about a sense of tranquility and promote mental clarity.

Bhastrika Pranayama, also known as Bellows Breath, is an energizing and invigorating breathing
technique in yoga. The practice involves forceful inhalation and exhalation through the nostrils, creating
a rhythmic and powerful breath. Bhastrika Pranayama helps to increase oxygen supply to the body,
improve lung capacity, and generate internal heat. It is important to practice Bhastrika Pranayama with
caution and awareness.

Tips and Precautions:

Practice Bhastrika Pranayama on an empty stomach or at least 2-3 hours after a meal.

Avoid practicing Bhastrika Pranayama if you are pregnant, have high blood pressure, heart disease, or
any respiratory disorders.

If you feel lightheaded, dizzy, or experience any discomfort, slow down or stop the practice and resume
normal breathing.

Do not force the breath; the force should come from the abdominal muscles and not strain the throat or
chest.

Practice Bhastrika Pranayama under the guidance of a qualified yoga teacher, especially if you are a
beginner or have any underlying health conditions.

Benefits of Bhastrika Pranayama:

Increases lung capacity and oxygen supply to the body.

Boosts energy levels and invigorates the mind.

Helps clear the nasal passages and improves respiratory function.

Enhances focus, concentration, and mental clarity.

Stimulates digestion and metabolism.

Generates internal heat and detoxifies the body.

Remember to practice Bhastrika Pranayama with mindfulness and respect for your body's limitations. If
you have any concerns or medical conditions, consult a healthcare professional before incorporating this
practice into your routine.

Hatha Yoga is a traditional form of yoga that focuses on physical postures (asanas) and breath control
(pranayama) to achieve balance between the body and mind. Hatha Yoga practices aim to create a strong
and flexible body, increase mental clarity, and promote overall well-being.

Jalneti is an ancient yogic technique of nasal irrigation that helps in cleansing and purifying the nasal
passages. This practice involves the use of a neti pot, warm saline water, and proper breathing
techniques. Jalneti can provide relief from nasal congestion, allergies, sinusitis, and can also enhance
overall respiratory health.

Kunjal is a yogic technique for cleansing the stomach by inducing vomiting to eliminate toxins and excess
mucus. It helps in clearing the digestive system, improving digestion, and relieving symptoms of
indigestion.

Lahosankhaprachalana, also known as Shankhaprakshalana or intestinal cleansing, is a yogic technique

used to cleanse the entire digestive tract. It involves drinking a large quantity of saline water and
performing specific yoga asanas (poses) to stimulate bowel movements and eliminate toxins. This
practice should only be performed under the guidance of an experienced yoga teacher or practitioner.

Pranayama is the practice of controlling and regulating the breath to enhance physical, mental, and
spiritual well-being. It is an integral part of yoga and involves various techniques that manipulate the
breath for different purposes. Regular practice of pranayama can improve respiratory function, reduce
stress, and promote a sense of calm and relaxation.

Pawanmuktasana is a series of yoga poses designed to release tension and improve flexibility in various
parts of the body.

Agnisaral Kriya is a yogic practice that involves abdominal exercises to stimulate the digestive system
and improve overall health. It helps in strengthening the abdominal muscles, improving digestion, and
activating the Manipura (solar plexus) chakra. Here's how you can perform Agnisaral Kriya:
Precautions:

This practice is not recommended for individuals with high blood pressure, heart problems, hernia, or
during pregnancy.

Nauli Kriya is an advanced yogic practice that involves isolated contraction and movement of the
abdominal muscles. It massages the internal organs, strengthens the core, and stimulates digestion. It is
recommended to learn and practice Nauli Kriya under the guidance of an experienced yoga teacher.