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| Breathing exercises |
| Yogic Breathing |
| Prayer |
| Cosmic
Energy, vitalize all the cells of my body; recharge my
mind with boundless inspiration; fill my soul with thy
inexhaustible joy. |
We know that thoughts are never steady and they
travel faster than light. Yogic breathing is an
easy method to control the mind. Breathing is simple
and so obvious that we often take it for granted,
ignoring the power, it affects body, mind and spirit.
With every inhale we bring oxygen in the body and
spark the transformation of nutrients into fuel.
Daily practice of Yogic breathing awakens one’s
Kundalini as well as Chakras or centers and the
practicner eventually attains the state of Samadhi.
Deep breathing helps retain health, youth and longevity.
The habit of deep breathing exercises the respiratory
organs and ensures proper blood circulation.
Here you will find a sequence of five important
breathing exercises to fit your body, mind and soul.
Continue to meditate in this way for 10 to 20 minutes.
Regular practice is required in order to experience
the benefits of meditation. |
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| Deep Breathing |
Deep breathing provides extra oxygen to the blood
and causes the body to release endorphins, which are
naturally occurring hormones that re-energize and promote
relaxation. Deep breathing can be done anytime, anywhere.
How to do it
Find a quiet place where you feel comfortable and Sit
down. Close your eyes and breathe slowly. Become aware
of each breath and Concentrate on how your body feels.
If your mind wanders back to the problem creating the
stress, make yourself return to the problem thought
and stay therefore a few minutes.
Slowly inhale through the nose Envision your lungs filling
up from your belly to your collarbones. At the top of
the breath, pause a split second before exhaling. Let
the air out from the collarbone back down to the belly,
and squeeze the abs a bit to make sure it is all out.
Reverse the process as you exhale. Do this exercise
for three to five minutes whenever you feel tense.
Benefits
• Generates internal heat.
• Focuses the mind.
• Increases mindfulness.
• It calms the mind removes tension and improves
the respiratory efficiency.
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| Bellows or Bhastrika Pranayam |
Bhastrika is a breathing technique used specifically
for cleansing. We have a lot of mucus in the air passages
or feel tension and blockages in the chest. In this
practice we deliberately breathe faster, and at the
same time use only abdominal (that is, diaphragmatic)
breathing, not chest breathing. In Bhastrika we use
the lungs as a pump, creating so much pressure as they
expel the air that all the rubbish is cleared from the
air passages, from the lungs.
How to do it
Sit comfortably in a cross-legged position, with eyes
closed. Now exhale deeply, and then inhale to your maximum
capacity, with sound and force. Exhale in the same way.
Continue this process 30 to 40 times if you can; but
stop whenever you begin to feel uneasy. Next, exhale
completely and form the pranayam mudra by closing the
middle and fore fingers. Close your left nostril with
your right thumb. Inhale to your maximum capacity through
your right nostril.Then, perform the three bandhas.
• Jalandhar Bandh :- Put Pressure on muscles of
neck and bend chin forward.
• Uddiyan Bandh :- Hold Stomach inward.
• Mulbandh Hold :- Rectum upward and hold your
breath as long as possible.
Release bandh and exhale slowly through the left nostril.
This completes one round of Bhastrika Pranayam.This
can be practiced three to four times. Beginners should
do only the first part of this pranayama.After doing
this pranayam; relax for a while with your eyes closed
till you feel your mind is free of all thoughts.
Benefits
This is the only breathing exercise that removes all
ailments relating to the three doshas (vata, pitta,
and kapha).It is very good for ones mental and physical
health. It cures depression, tiredness, insomnia, phobia
and anxiety. It gives one a feeling of calm and peace.
It purifies the five bodies i.e. annamay kosh, pranamay
kosh,manomay kosh,vigyanmay kosh and anandmay kosh..
It also awakens the chakras and kundalini,and unleashes
ones hidden power. |
| Alternate Nostril Breathing or
Anulom Vilom |
Anulom Vilom means spontaneous reversal with this technique.
You have to control the flow of air through left and right
nostrils with awareness. This is an advanced technique
and difficult in the beginning but when mastered with
some initial efforts it enhances your concentration manifolds,
totally relaxes your body and mind and helps induce a
state of deep meditation.
How to do it
Sit in Vajrasan or comfortably, spine erect with hands
on the knees. With the right thumb close the right nostril,
inhale through the left nostril. When inhalation is over,
close the left nostril with the last two fingers and exhale
through the right nostril. After complete exhalation,
inhale slowly through right nostril. Close the right nostril
and exhale through left nostril. And observe the breathing
process. Be aware of every inhalation and exhalation.
Close your eyes and be aware of the inside of the bridge
of your nose and your left nostril. Inhaling from left
and exhaling from the right and then inhaling from the
right and exhaling from the left completes one cycle of
Anulom-Vilom pranayam. Repeat few cycles.
Benefits
• Brings tranquility and peace of mind.
• Removes mental fatigue.
• Improves
respiratory efficiency. |
| The bee breath or Bhramari |
| Bhramari Pranayama the name is derived from the word
for the black Indian bumble bee, Bhramari; it describes
the characteristic humming sound which is produced while
exhaling in this breathing exercise. It means “sweet
as honey" in Sanskrit or "that which produces
ecstasy". Bhramari has an immediate relaxing effect
on the brain. If it is practiced some minutes every day
it can reduce mental tension and lower high blood pressure.
How to do it
Sit with your spine erect and inhale through both nostrils,
taking a slow deep breath in. Exhale through both nostrils
using the throat to make a soft "ommmm" sound,
like the buzzing of a bee. Do 5-10 rounds, making the
buzzing bee noise louder as you progress, but do not
strain.
Benefits
• Soothes the nerves and calms the mind. |
| Precaution during all yogic breathing |
• Never practice yogic breathing after a meal,
inhale and exhale very slowly.
• To remain
healthy, stay happy. It is very important to reduce stress
levels.
• Happiness is very essential for
remaining fit.
• Laugh loudly every day
and release all tension.
• Regular exercise
for about 30 minutes.
• Control your weight.
• Eat a healthy diet. Reduce sodium or salt
intake.
• Drink at least 10-12 glasses
of water daily.
• Avoid alcohol, caffeine
and tobacco.
• Take advice from the yoga
expert if you have any disease.
• Be careful
not to over do the breathing, especially inhalation.
The yogic practice of non violence must be adhered
to when engaging in the practice of Pranayam.Respect
your body's limitations and inner wisdom. If someone
feels wrong during perform a breathing exercise. Please
consult your health care practitioner before starting
yoga, pranayama or other breathing exercise. |
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