Yoga Poses For Asthma

Sthiti: Tadasana

Practice

• Stretch out your arms in front, in level with your shoulders and bring the palms together.
• Inhaling spread your arms sideways in horizontal plane.
• While exhaling bring the arms forward with palms touching each other.
• Repeat 5 times, making your arm movements, continuous and synchronising with the breath flowing in and out rhythmically.
• Relax in Tadasana. Feel the changes in the breath and the body, especially the arms, shoulders and the back of the neck.

Sthiti: Tadasana

Practice

• Stand erect with feet together (heels together and toes 4 to 6 inches apart) hands relaxed by the side of the body.
• Gently bring your hands in front of the chest.
• Interlock the fingers and place the palms on the chest.
• Collapse and relax your shoulders.
• Close your eyes.

Stage I: Horizontal

• While inhaling, stretch the arms straight out in front of your body so that the arms are at shoulder level.
• At the same time twist the hands so that the palms face outwards.
• Fully stretch the arms, but do not strain.
• Now, while exhaling reverse the process and bring the palms back on to the chest.
• Collapse the shoulders again.
• This is one round.
• Repeat 5 times.

Stage II: At 135-degree

• Repeat the same movements now stretching the arms in front of the forehead at an angle of 135-degree.
• Repeat 5 times.

Stage III: Vertical

• Repeat the same movements, this time stretching the arms vertically above the head.
• While moving up and down, the palms move close to the tip of the nose.
• Repeat 5 times.

Note

• In stage III while the arms move up and down in the same plane of the body the hands with crossed fingers need to move very close to the tip of the nose.
• Collapse the shoulders at the beginning and end of each cycle.
• Maintain perfect awareness of the breathing.
• Exhalation should be longer than inhalation.
• If required, it can be practiced sitting in a chair too. Properly synchronize the breathing with hand movements.

Sthiti: Tadasana

Practice

• Open the eyes and fix your gaze on a point on the wall ahead. Place the palms on front of your thighs.
• While inhaling, raise your hands and stretch the ankles. Feel yourself growing taller and firm.
• As you exhale, bring your hands and heels down.
• Repeat 5 times keeping the movement of hands and ankles continuous, breathing in synchronization. Feel the stretch from your ankles up to finger tips as you reach upwards.
• Relax in standing position, hands by the side of the thighs. Observe your breath and enjoy the stability for a few seconds.

Sthithi : Vajrasana

Practice

• Place the palms of the hands on the ground beside the knees
• Make the spine slightly concave and fix the gaze straight ahead
• The mouth is opened wise, the tongue is pushed out to its maximum. Practice rapid, forceful inhalation and exhalation, expanding and contracting the abdomen vigorously.
• Repeat the practice for 30 seconds
• Relax in Sasankasana

Benefits

• Full diaphragm contraction empties locked up air in the alveoli of the lower  lobes.
• Rapid exhalation cleanses the lower & middle portion of lungs by expelling carbon-dioxide trapped in the alveoli.
• Awareness of airway in lower and middle zone helps in relaxing the brochi.
• Opens up prana blocks and calms down the mind

Note

• Since this dynamic nature od practice is a form of hyperventilation, epileptics and high blood pressure patients should avoid it

Sthiti: Vajrasana

Practice

• Keeping the knees together, bend forward and rest the forearms on the floor, keeping the elbows by the side of the knees and palms flat on the ground.
• Maintain the head at a distance of one hand length from the ground to chin. Open your mouth partially. Protrude the tongue partially. Touch the lower lip resting on the lower set of teeth.
• Gaze at a point about 2 feet on the ground in front of you.
• Pant quickly like a rabbit, using only the upper part of the chest. Feel the air moving beautifully in and out of the lungs. Feel the expansion and contraction of the chest muscles. Continue for 20 to 40 breaths.
• Close your mouth and relax in Sasankasana. Stretch  your hands forward with the forehead resting on the  ground. Feel the relaxation of chest and thorax. Allow your breath to return to normal.

Note

• Breathe rapidly through the mouth only, using the thoracic muscles.
• Make sure that the abdomen presses on your thighs, preventing any abdominal movement.
• Do not drop your head on to the floor.

Benefits

The pressure on the abdomen increases the stimulation of pancreas and let go attitude of mind achieves deep relaxation of pancreas.

Sthiti: Dandasana

Practice

• Come to Vajrasana.
• Separate the knees by one arm distance.
• Lean forward and place the palms at one arm distance from the respective knees with the fingers pointed forward.
• Separate the foot in such a way that palm, knee and foot are in one line on right as well as left.
• In this position back will be parallel to the floor.
• While inhaling raise the head and look at the ceiling.
• At the same time, depress the spine making it concave.
• While exhaling, arch the spine upwards and bend the head downward bringing the chin towards the chest.
• This constitutes one round of tiger breathing.
• Repeat 5 rounds.

Note

• Before starting the practice ensure that you are comfortable while standing on "all-fours" (i.e., two hands and two knees).
• Co-ordinate the movements with breathing.
• Keep the eyes closed and practice with awareness.
• Do not bend the arms or move the thighs forwards and backwards.

Benefits

Up and down movement of the back, stretching and relaxation of the back, increases the attention to the pancreatic area, gives the stimulation and relaxation to pancreas, toning of pancreas.

Sthiti: Vajrasana

Practice

• Take the hands behind the back, make a fist of the right hand and hold the right wrist with the left hand.
• Relax the shoulders.
• While inhaling bend backwards from the waist opening up the chest.
• While exhaling slowly bend forward from the waist bringing the forehead on to the ground in front of the knees. Collapse the shoulders.
• While inhaling slowly come up to the vertical position and then slightly lean backwards.
• This forms one round. Continue ten rounds slowly.

Note

• Keep the shoulders collapsed.
• You can separate the knees as per your comfort to avoid unnecessary pressure on the abdomen and chest.
• Synchronize breathing with movement.
• Keep your eyes closed and maintain breath awareness.

Benefits

Show rhythmic backward and forward movements done with the breathing with total awareness to pancreas, provides deep relaxation to pancreas.

Stage I: Alternate Legs

Sthiti: Supine Posture

Practice

• While inhaling slowly raise the right leg without bending the knee, as far as comfortable (up to 90-degree, if possible).
• While exhaling return the leg to the floor as slowly as possible.
• Repeat the practice with the left leg.
• This is one round. Perform 10 times.

Note

• On days when the back is very painful, if you need, you can keep the arms by the side of your body with the palms facing the floor at any convenient position or at shoulder level.
• Do not bend the knee through out the practice.
• Do not disturb the leg lying straight on the ground in order to be able to raise the other leg further.
• Even if you can, do not raise the leg beyond 90-degree.
• Perfectly synchronize the breathing with leg movements.
• Maintain perfect breath awareness during the practice.

Sthiti : Savasana 

Practice

• Bring your legs together; join the heels and toes together and place the palms by the side of the thighs.
• Keep the face relaxed with a smile all through the practice.
• Start tightening from the toes.
• Tighten the ankle joints, and calf muscles.
• Pull up the kneecaps.
• Tighten the thigh muscles.
• Compress and squeeze the buttocks.
• Breathe out and suck the abdomen in.
• Make fists and tighten the arms.
• Inhale and expand the chest.
• Tighten the shoulders, neck muscles and compress the face.
• Tighten the whole body from toes to the head.
• Tighten; tighten; tighten.
• Release and let go the whole body instantaneously.
• Legs and arms go apart with the open palms facing the roof.
• Collapse the whole body.
• Enjoy the instant relaxation.

Benefits of Loosening practices

• Increases the oxygen concentration in the blood.
• Normalization and slowing down of breath done with total awareness gives the deep rest to the body and calms down the mind.

Sthiti: Tadasana

Practice

• Stretch the arms straight above the head with the palms facing forward.
• Inhale and bend backwards with arms stretched above the head.
• While exhaling bend forward as much as possible.
• While inhaling come up and bend backwards and go on rapidly to forward bending with exhalation.
• Repeat 20 times with increasing speed.
• Gradually slow down and ultimately stop the practice.

Note

• Start slowly and gradually increase the speed within your limits.
• You may also practice this while standing with legs apart when the arms will be moving between the legs.
• While bending forward do not let the hands touch the ground; swing them in the air backwards.
• Always bend from the lower waist.
• Make the movements free, easy and flowing.

Benefits

• Reduces the fat from waist, back, specially abdominal region and thus tones up that area.
• Increased flexibility of spine gives the generalized feeling of well being.

Sthiti: Tadasana

Practice

• Keep the legs about one meter apart.
• Raise the hands sideways parallel to the ground while inhaling.
• Bend to the right till the right hand touches the right heel while exhaling. Bend in the same plane.
• Look at the palm of the left hand directing forwards.
• Come up with inhalation.
• Repeat 4 or 5 times to the right and left side alternate.
• Relax in Tadasana.

Stage I: Leg Rotation

Sthiti: Supine Posture

Practice

• While inhaling raise the right leg up to 45-degree position, without bending the knee. Keep the left leg firm on the ground.
• At 45-degree exhale and again while inhaling raise the leg further up to 90-degree position.
• Now while exhaling, bend the right leg at the knee and pull the right knee towards the chest with the hands (fingers interlocked) and lift the head simultaneously and place the chin on the right knee. Normal breathing.
• Maintain with lift the left leg and rotate five rounds clockwise and five rounds anti-clockwise without bending the knee with normal breathing.
• Then lower the left leg to the ground.
• Now while inhaling release the hands, bring the head back on to the ground and straighten the right leg.
• While exhaling lower the right leg to 45-degree position.
• Here inhale and while exhaling again lower the right leg further down to the ground. Relax for a while.
• Repeat the same practice on the left side.

Note

• While rotating the leg, try to draw as big a circle as possible in the air.
• Maintain the compression around the abdomen to have the best results.
• Here, the leg is raised to 90-degree position with two inhalations and similarly lowered on to the ground with two exhalations.
• Do not bend the leg at the knee, which is being rotated.

Stage II: Rocking and Rolling

Sthiti: Supine Posture

• Inhale and raise both legs to 45-degree position.
• Exhale here and while inhaling again, raise the legs further up to 90-degree position.
• While exhaling fold both the knees and pull them towards the chest with the hands interlocked around the knees and place the chin on the knees.
• Normal breathing.

Practice

a. Rocking

• Rock the body forwards and backwards 5 to 10 rounds.
• While rocking forward, try to stand on the feet and while rocking backward, feel the nice massage to the spine.
• Relax for a while in the same position and go on for rolling.

b. Rolling

• Roll the entire body to the right until the right elbow touches the ground.
• Then roll to the left until the left elbow touches the ground.
• Repeat this rolling alternately to the right and left 5 rounds.
• Stop the movement.
• Inhaling, release the hands, bring the head on to the ground and straighten both the legs to 90-degrees.
• While exhaling, lower the legs slowly to 45-degree position.
• Inhale here and while exhaling again lower the legs further down till the legs are on the ground.
• Relax in Savasana.

Benefits

• Compression and relaxation increase the pranic flow to pancreas.
• Pressure and rocking movements reduce the abdominal fat.

Sthiti: Tadasana

Practice

Stand erect with legs together. Bring the palms together to namaskara mudra.

Step 1

• Take the hands above the head while inhaling and bend the trunk backwards.

Step 2

• Bend the body forward while exhaling. Touch the forehead to the knees.
• Keep the palms on the floor on either side of the feet.

Step 3

• In this step breath in and kick the right leg back.
• Push the buttock forward and downward so that the left leg is perpendicular to the ground.
• Look up.

Step 4

• In this step, exhale and take the left leg also back, resting only on palms and toes. Keep the body straight from head to toes inclined to the ground at about 30-degree.
• Take care to keep the neck in line with the back.

Step 5

• While inhaling, bend the legs at the knees and rest them on the floor with buttocks resting on the heels without altering the position of the palms and toes.
• Exhale as you rest the forehead on the floor.
• Then relax in normal breathing.

Step 6

• While exhaling without shifting the positions of hands and toes, glide the body forward and hold the breath (Bahya kumbhaka) and rest the forehead, chest, hands, knees and toes on the ground. Raise the buttock off the ground.
• Note that eight points of the body are in contact with the ground - hence the name sastanga namaskara (salutation with eight parts).

Step 7

• Inhale, raise the head and trunk making the spine concave upwards without lifting the position of the hands and feet.
• Arch the back as far as you can until the elbows are straight.
• Keep the knees off the ground.

Step 8

• While exhaling, raise the buttocks, push the head down until the heels touch the ground without shifting the position of hands and feet.

Step 9

• Same as step 5.

Step 10

• Inhale and bring the right leg in between the two hands. Arch the back concave upwards as in step 3 until the right leg is perpendicular to ground.

Step 11

• Exhale and bring the left foot forward next to the right foot and reach down with your upper body to touch the forehead to the knees as in step 2.

Step 12

• While inhaling, come up to sthiti.
• This completes one round of Surya Namaskar. Repeat 3 rounds.

Note

• (In 10-stages- Suryanamaskar the 5th and 9th stages are omitted). The prolonged pronunciation of 'Omkar' followed by the Bija aksara, 'Ha' and the sounds 'R' 'M' which come in every Mantra influences and stimulates the nerve centers in the brain corresponding to the respiratory, circulatory and digestive systems, make them more active, efficient and healthy.
• The different names of the Sun according to their meanings, instil in you, those qualities like friendship, devotion, energy, health, strength, lustre and vigor, as you identify with the Supreme and meditate on those qualities during the practice.

Benefits

• Suryanamaskara balances, harmonizes the prana throughout the body, thus revitalizes the whole body.

Sthiti : Tadasana 

Practice

• While inhaling, slowly raise the right arm sideways up. 
• At the horizontal level turn the palm upwards.
• Continue to raise  the arm with deep inhalation vertically until the biceps touches the right ear, palm facing left side.
• Stretch the right arm upwards.
• While exhaling bend the trunk slowly to the left.
• The left palm slides down along the left thigh as far as possible.
• Do not bend the right elbow or the knees.
• Maintain for about a minute with normal breathing.
• While coming back slowly to vertical position inhale and stretch the right arm up. Feel the pull along a straight line from waist upto the fingers.
• Bring the right arm down as you exhale to Sthiti position.
• Come back to Tadasana Sthiti.
• Repeat on the left side by bending towards the right side.

Note

• Bend laterally. Do not bend either forwards or backwards.

Benefits

• Reduces fat in waist region, stimulates sides of the body.
• Gives lateral bending to the spine, improves function of liver.

Sthiti : Tadasana

Practice

• Support the back at the waist by the palms, fingers pointing forwards.
• Inhale and bend backwards from the lumbar region. Drop the head backwards, stretching the muscles of the neck.
• Maintain for a minute with normal breathing.
• Return to Sthiti.
• Relax in Tadasana.

Benefits

• Makes the spine flexible, stimulates the spinal nerves, promotes circulation of blood into head.
• Gives the strong stretching and relaxation to the pancreas, improves the blood flow to the pancreas.
• Strengthens the neck muscles. Expands chest and shoulders. Improves breathing.

Limitations

Persons with problems of vertigo have to avoid this posture.

Pada Hastasana

Sthiti: Tadasana

Practice

• Stand erect with legs together.
• Inhale slowly and raise the arms sideways.
• At this horizontal level, turn the palms upwards.
• Continue to inhale and move the arms upwards until the biceps touches the ears. Turn the palms forward.
• Stretch up the body from the waist.
• Keeping the lower back concave, exhale and bend forward until the trunk is parallel to the ground. Stretch out the shoulders at horizontal plane and inhale.
• Exhale while going down further until the entire palm rests on the ground and chin touches the knees.
• Maintain in this final posture for about 2-3 minutes without bending the knees.
• Inhale, come up slowly to the vertical position and stretch the arms above the head.
• Exhale, drop down the arms, turn the palms downwards at the horizontal position.
• Continue to exhale and return to Sthiti.
• Relax in Tadasana.

Note

• Never bend the knees.
• Keep the neck up until the forward bending at the hip and the waist is completed and then drop the neck freely down to touch the chin to knees.

Benefits

Makes the spine flexible, strengthens the thighs. Helps preventing constipation and menstrual problems. Gives the strong stretching and relaxation to the pancreas, improves the blood flow to the pancreas. Improves digestion. Enhances blood flow to the head region.

Limitations

People with vertigo, severe degree of hypertension, cervical spondylosis, and disc prolapse to avoid this posture.

Sthithi : Dandasana

Technique

• Fold the right leg and bring the right heel under the right buttock
• Sitting on the right heel, fold the left leg and bring the left heel under the left buttock.
• sit erect comfortably with the buttocks resting on both the heels and palms resting on the thighs

Note

• In the final posture the soles of the feet face upwards, heels are kept together and the entire weight of the body is felt on the back of the feet

Benefits

• A meditative posture as we can sit comfortably for a long time with erect spine
• Sitting relaxed with spine erect is a prerequisite for a balanced both nostril breathing an indicator of Sushumna nadi functioning. Opening the sushumna nadi is one of the major aims of yoga practices. Since this indicates a state of perfect health free from asthma or any other illness. Hence this posture prepares you for subtler practices of pranayama and meditation to move towards normalization   of hyperactive (speeded up excited erratic) immune and autonomic nervous system.

Sthiti : Dandasana

Practice

• Bend the right leg at the knee and place it beside the left knee.
• Twist the waist towards the right as you exhale. Bring the left arm around the right knee and catch the right big toe.
• Take the right arm back and keep the palm on the ground in such a way that the trunk is kept erect with a proper twist.
• After maintaining for about a minute with normal breathing return to sthiti and relax for a while in Sithila Dandasana.
• Repeat the same on the other side.

Sthiti: Dandasana

Practice

• Bend the right leg at the knees by drawing it along the ground.
• Place the sole of the right foot against the inner side of the left thigh.
• Keep the right heel about 4 to 5 inches away from the perineum.
• Bend the left knee and place the left foot on the outer side of the right thigh near the right knee.
• Do not sit on the heels.
• Inhale, raise the right arm up vertically and stretch up the shoulder.
• Exhale, twist the waist to the left and bring the right arm over onto the outer side of the left knee. The left knee acts as a fulcrum for getting maximum twist of the spine. Catch the left big toe with the right hand. The right triceps rests on the outer side of the left knee.
• Now take the left hand behind the back and try to touch the right thigh.
• Look back over the left shoulder keeping the trunk erect.
• Maintain for about a minute with normal breathing.
• Come back to Sthiti.
• Relax for a while in Sithila Dandasana.
• Repeat the same, on the other side.

Benefits

Lateral twist gives flexibility to the spine, tones up the spinal nerves. Helps to cure constipation, dyspepsia, stimulates the pancreas and useful for diabetes. Improves the lung capacity.

Limitations

People who have recently undergone abdominal surgery may avoid.

Sthiti: Dandasana

Technique

• Inhale, raise both the arms sideways at shoulder level parallel to the ground.
• Turn the palms facing upwards.
• Continue to inhale and raise the arms further up vertically biceps touching the ears and stretch the trunk from the coccyx region. Now turn the palm forwards.
• Exhale, bend the trunk forwards from the lower back.Stretchy the arms, hands parallel to the ground.
• Exhale completely, form hooks of index fingers and catch hold of the big toes. Bend the back further forward from the lumbar-sacral region so that the trunk is stretched along the thighs and the face rests on the knee. Bend the hands at the elbow and relax the abdomen muscles.
• Maintain the position for about a minute with normal breathing.
• Return to sthiti reversing the steps and the breathing 
• Relax in Sithila Dandasana.

Note

• Do not allow the knees to bend.

Benefits

Gives flexibility to the back bone. Stimulates the spinal nerves and back muscles. Improves digestion, Energises the whole body. Removes constipation.

Limitations

People with heart ailments, back problems and spondylosis should avoid this posture.

The word Bhujang means snake in sanskrit. This posture resembles a serpent with its hood raised.

How to Do?

• Lie on your stomach keeping the toes flat on the floor and forehead resting on the ground.

• Keep your legs close together, with your feet and heels lightly touching each other.

• Place your hands (palms downwards) under your shoulders, keeping your elbows parallel and close to your torso. 

• Taking a deep breath in, slowly lift your head, chest and abdomen while keeping your navel on the floor.

• Pull your torso back and off the floor with the support of your hands.

• Make sure you put equal pressure on both the palms

• Keep breathing with awareness, as you curve your spine vertebra by vertebra. If possible, straighten your arms by arching your back as much as possible; tilt your head back and look up.

• Keep your shoulders relaxed, even if it means bending your elbows. With regular practice, you will be able to deepen the stretch by straightening the elbows.

• Ensure that your feet are still close together. Keep smiling and breathing. Smiling Cobras!

• Don’t overdo the stretch or overstrain yourself. 

• While breathing out, gently bring your abdomen, chest and head back to the floor.

• Good for shoulders & neck

• Tones your abdomen

• Improves flexibility

• Expands the chest

• Boosts blood circulation

• Relieves fatigue & stress

Sthiti : Prone Posture

Practice

• Make fists of your palms with the thumbs tucked in and place them under the thighs, with back of the hands towards the ground.
• While inhaling raise both the legs up as far as comfortable without bending the knees. 
• Maintain this position for about one minute with normal breathing.
• Come back to sthiti position while exhaling.
• Relax in Makarasana.

Note 

• Pull up the knee caps and squeeze the buttocks to improve the posture.

Sarvangasana is often hailed as the queen or mother of all asanas. It has several benefits. Many variations of this posture exist like supported shoulder stand. This posture has several amazing benefits.

How to Do?

• Lie on your back. And with one movement, lift your legs, buttocks and back so that you come up high on your shoulders. Support your back with the hands.

• Move your elbows closer toward each other, and move your hands along your back, moving up towards the shoulder blades. Keep straightening the legs and spine by pressing the elbows down to the floor and hands into the back. Your weight should be supported on your shoulders and upper arms, and not on your head and neck.

• Keep the legs firm. Lift your heels higher as though you are putting a footprint on the ceiling. Bring the big toes straight over the nose. Now point the toes up. Give attention to your neck. Do not press the neck into the floor. Keep the neck strong with a feeling of tightening the neck muscles slightly. Press your sternum toward the chin. If you feel any strain in the neck, come out of the posture.

• Keep breathing deeply and retain the pose for 30-60 seconds.

• Come out of the posture. First, lower the knees to forehead. Bring your hands to the floor, palms facing down. Without lifting the head slowly bring your spine down, vertebra by vertebra, completely to the floor. Lower the legs to the floor. Relax for a minimum of 60 seconds.

Benefits:

• Helps to stimulate the thyroid and parathyroid glands and enhances their functions

• Strengthens the arms and shoulders and keeps your spine flexible

• Stimulates brain functioning with more blood 

• Stretches the heart muscles by returning more venous blood to the heart

• Relieves constipation, indigestion and varicose veins

Sthiti: Supine Posture

Practice

• Take the right leg and place it on the left thigh.
• Place the left leg on the right thigh as in Padmasana.
• Place the palms on either side of the head with fingers pointing towards the shoulders.
• Inhale, take the weight on the palms and lift the head and the back off the ground.
• Bring the center of the crown of the head to the ground by bending the dorsal and cervical spine backwards.
• Exhale and remove the hands after the weight is well balanced on the head and catch hold of the big toes hooking the index fingers around them.
• Press the elbows on the ground to bear the weight of the upper half of the body.
• Maintain this position for one minute with normal breathing.
• As you exhale come back slowly step by step to supine sthiti.
• Relax in Savasana.

Benefits

Complementary to Sarvangasana, good for diabetes, asthmatics and other respiratory problems.

Limitations

Those who have recently undergone any abdominal or thoracic surgery and those with cervical spondylosis should avoid this posture for 3 months.

Sthiti: Supine Posture

Practice

• Inhale, raise the legs together slowly and gracefully (without bending the knees) till it forms about 45-degree to the ground.
• Continue to inhale and raise the legs further to 90-degree position and simultaneously bring the arms down placing them next to the buttocks.
• Exhale, raise the buttocks and the trunk without lifting the head. Support the back by the palms. Rest the elbows on the ground firmly to get better support to the back.
• Maintaining the legs parallel to the ground, straighten the trunk by pushing it up with the hands till the chain is well set in the suprasternal hollow. Inhale in this position.
• Exhale, bring down the toes further to touch the ground. Release both hands and rest the arms straight on the ground parallel to each other with palms facing the ground.
• Maintain this position for one minute with normal breathing.
• Inhale, come back slowly step by step to rest the trunk on the floor.
• Now exhale and bring down the legs to the ground.
• Relax in Savasana.

Note

• Make sure that you have achieved perfect balance before you release the hands supporting the trunk.

Benefits

Stretches and stimulates the back muscles, spinal joints and lumbar nerves. Enhances blood flow to the neck, activating the thyroid and keeps spine flexible.

Limitations

People with any problem with the spine, hypertensives and those with the cardiac problems must avoid this asana.

Sthiti : Savasana 

• Gently move your whole body, make yourself comfortable and relax completely.
• (Deep Relaxation Technique can be practiced in Makarasana. It can also be practiced being on back with legs folded at the knees and supported by the wall.)
• Practice

Phase I

• Bring your awareness to the tip of the toes, gently move your toes and relax. Sensitize the soles of your feet, loosen the ankle joints; relax the calf muscles; gently pull up the knee caps, release and relax; relax your thigh muscles, buttock muscles, loosen the hip joints, relax the pelvic region and the waist region. Totally relax the lower part of the body, R..e..l..a..x... Chant 'AAA' and feel the vibrations in your lower parts of the body.

Phase II

• Gently bring your awareness  to the abdominal region and observe the abdominal movement for a awhile; relax your abdominal muscles and relax the chest muscles. Gentle bring your awareness to your lower back; relax your lower back, loosen all the vertebral joints one by one. Relax the muscles and nerves around the back bones. Relax the mid back, shoulder blades and upper back muscles, totally relax. Shift your awareness to the tip of the fingers, gently move them a little and sensitize. Relax your fingers one by one. Relax your palms, loosen the wrist joints, relax the forearms, loosen the elbow joints, relax the back of the arms (triceps), biceps and relax your shoulders. Shift your awareness to your neck, slowly turn your head to the right and left, again bring back to the center. Relax the muscles and nerves of the neck. Relax your middle part of the body, totally relax. R..e..l..a..x...Chant 'UUU' and feel the vibrations in the middle parts of the body. 

Phase III

• Gently bring your awareness to your head region. Relax your chin, lower jaw and upper jaw; lower and upper gums, lower and upper teeth and relax your tongue. Relax your palates - hard and soft, relax your throat and vocal chords. Gently shift your awareness to your lips, relax your lower and upper lips. Shift your awareness to your nose, observe your nostrils, and feel the warm air touching the walls of the nostrils as you exhale and feel the cool air touching the walls of the nostrils as you inhale. Observe for a few seconds and relax your nostrils. Relax your cheek muscles, feel the heaviness of the cheeks and have a beautiful smile on you cheeks. Relax your eye ball muscles, feel the heaviness of eye balls, relax your eye lids, eye brows and in between the eye brows. Relax your forehead, temple muscles, ears, the sides of the head, back of the head and crown of the head. Relax your head region, totally relax. R..e..l..a..x...Chant 'MMM' and feel the vibrations in your head region.

Phase IV

• Observe your whole body from toes to head and relax, chant an OM. Feel the resonance throughout the body.

Phase V

• Slowly come out of the body consciousness and visualize your body lying on the ground completely collapsed.

Phase VI

• Imagine the vast beautiful blue sky. The limitless blue sky. Expand your awareness as vast as blue sky. Merge yourself in to the blue sky. You are becoming the blue sky. You are the blue sky. Enjoy the infinite bliss. E..N..J..O..Y the blissful state of silence and all pervasive awareness.

Phase VII

• Slowly come back to body consciousness. Inhale deeply. Chant an OM. Feel the resonance throughout the body- the soothing and massaging effect from toes to head.

Phase VIII

• Gently move your whole body a little. Feel the lightness, alertness and movement of energy throughout the body. Slowly bring your legs together and the hands by the side of the body. turn over to the left or the right side and come out when you are ready.

Sthiti: Vajrasana

Practice

• Adopt Nasika mudra with your right hand.
• Close the left nostril with the little and right fingers of Nasika Mudra.
• Inhale and exhale slowly through the right nostril (Surya Nadi) only.
• Keep the left nostril closed all the time during the practice.
• One cycle of inhalation and exhalation forms one round
• Practice nine rounds.

Note

• Time taken for exhalation should be longer than inhalation.
• Depression patients may practice this pranayama 27 round before breakfast, lunch,  dinner and before sleep (4 times a day).

Limitations

People suffering from high - blood pressure, any heart disease and underweight problem should avoid this practice.

Sthiti: Vajrasana

Practice

• Adopt Nasika Mudra with your right hand.
• Close the right nostril with the tip of the thumb.
• Inhale and exhale slowly through the left nostril (Chandra Nadi) only.
• Keep the right nostril closed all the time during the practice.
• One cycle of inhalation and exhalation forms one round.
• Practice nine rounds.

Note

• Time taken exhalation should be longer than inhalation.
• Anxiety patients may practice this pranayama 27 rounds before breakfast, lunch, dinner and before sleep (4 times a day).

Benefits

Physical

• These pranayamas help in clearing of the nasal passages. With regular and long practice, flow of breath through each of the nostrils becomes smooth and slow.

Therapeutic

• It is very useful for nasal allergy and Deviated Nasal Spectrum (DNS). Suryanuloma- Viloma helps in reducing the obesity effectively and Chandranuloma- Viloma helps in increasing weight.
• For specific significant improvement, the recommended schedule is to have twenty - seven rounds of this Pranayama four times a day (before breakfast, lunch, dinner and before going to bed). Systematic practice right or left nostril pranayamas have benefited large number of obese and under weight persons respectively to achieve normal weight.

Spiritual

• Cleaning of Surya and chandra Nadis is the first step to bring the balance between the two Nadis. They aid in unfolding of the inner layers of consciousness.

Limitations

People suffering from obesity and any type of allergic should avoid it.

Sthiti : Vajrasana 

Practice

• Sit in any meditative posture.
• Adopt Nasika Mudra.
• Close the right nostril with the right thumb and exhale completely through the left nostril. Then inhale deeply through the same(left) nostril. 
• Close the left nostril with your ring and little fingers of Nasika Mudra, release the right nostril. Now exhale slowly and completely through the right nostril.
• Inhale deeply through the same (right) nostril. Then close the right nostril and exhale through the left nostril. This is one round of Nadisuddhi pranayama.
• Repeat nine rounds.

Note

• This practice helps to maintain balance between Nadis.
• If you feel headache, heaviness of the head, giddiness, uneasiness etc. it means you are exerting much pressure on the lungs.
• The first symptoms of correct practice is the feeling of freshness, energy and lightness of the body and mind.

Benefits

Physical

• It promotes balance between the two nostrils apart from cleansing the nasal tract. It increases the vitality. It increases the digestive fire and appetite.
• Brings the balance in sympathetic and parasympathetic nervous system by relaxing the sympathetic nervous system and by strengthening the parasympathetic nervous system. This helps in reducing the stress and stress hormones.
• Metabolic rate is reduced by experiencing calm and tranquil mind which keeps the blood sugar at normal level.

Therapeutic

• It lowers the levels of stress and anxiety by harmonising the pranas. It is beneficial in respiratory disorders such as Bronchial asthma, Nasal allergy, bronchitis etc.

Spiritual

• It induces tranquility, clarity of thought and concentration. It clears pranic blockages and balances Ida and Pingala nadis, causing susumna nadi to flow, which leads to deep states of meditation and spiritual awakening. It helps to maintain Brahmacharya, which is a pre-requisite for spiritual progress.

a) Sitali Pranayama

Sthiti : Vajrasana 

Practice

• Place the palms resting on the thighs
• Stretch the tongue forward out of the mouth and fold it so as to resemble the beak of a crow.
• Slowly suck the air through the beak and feel the jet of cool air passing down the trachea into the lungs.
• Enjoy the Kevala - Kumbhaka (automatic cessation of breath).
• Slowly exhale through the nostrils, carefully feeling the movement of warm air all the way up from the lungs through the trachea and the nasal passages.
• Enjoy the stoppage of breath and promote this blissful Kevala - Kumbhaka before the breath starts moving in again through the beak of the tongue.
• This completes one round of Sitali Pranayama. Repeat nine rounds.

b) Sitkari Pranayama

Sthiti : Vajrasana 

Practice

• Fold the tip of the tongue inwards and press the root of the upper plate with the tip of the tongue. The folded tongue slightly comes out between the two rows of teeth and provides a narrow opening on both the sides.
• Slowly suck the air in, which enters through the two sides of the tongue, diffuses throughout the mouth and moves down the trachea into the lungs.
• Promote Kevala - Kumbhaka and feel its effect.
• The warm air is exhaled out slowly through the trachea, and the nostrils and the breath stops automatically.
• The deep relaxation obtained due to cooling extends the Kevala - Kumbhaka.
• This completes one round of Sitkari pranayama.
• Repeat nine rounds.

c) Sadanta Pranayama

Sthiti : Vajrasana 

Practice

• Let the upper teeth touch the lower teeth.
• Keep the tip of the tongue just behind the teeth and suck the air in through the crevices of the teeth and feel the cool stream of air as it moves over the gums slowly and continuously into the mouth and passes down the trachea into the ;lungs.
• The warm air is exhaled out slowly through the trachea, and the nostrils and the breath stops automatically.
• The deep relaxation obtained due to cooling extends the Kevala - Kumbhaka (automatic cessation of breath)
• This completes one round of Sadanta.
• Repeat nine rounds

Benefits of Sithali, Sithkari, Sadanta Cooling Pranayamas

• Cools down the body, relaxes the mind.
• Good for mouth hygiene specially for Diabetes Mellitus.

Preparatory practices of M - kara and N - kara:

• In order to chant M - kara, you can chant word ending with 'M' such as 'OM', 'Mum', 'Swim' etc but stretch the 'M' part only. This will result in 'M-kara' chanting.
• Chant 'MM' a few times and observe that your lips are closed, rows of teeth are separated and the tongue is just behind the lower set of teeth.

N -kara

• In order to chant N- kara, you an chant any word ending with 'N' such as 'King', 'Ring', 'Sing', etc.. and stretch the 'N' part only. This results in the 'N- kara' chanting.
• Chant 'NN' a few times and note that your lips are separate during this chanting.
• While practising Bhramari, we need to use this sound of 'N- kara' and not 'M- kara' whereas while practising Nadanusandhana we use the 'M- kara'.

Sthiti : Vajrasana 

Practice

• Assume Chinmudra.
• Inhale deeply.
• Exhaling, produce a low pitched sound resembling the humming of a female bee.
• Feel the vibration in the entire head.
• This is one round.
• Repeat nine rounds.

Note

• During the practice of Bhramari use 'N- kara' and not 'M- kara'.
• Touch the tongue to upper(hard) palate.
• Initially the sound vibration is felt more at the throat region only.
• With long practices try to feel the strong vibrations in the entire head region along with it's resonating effect through out the body.

a) A- kara Chanting

Sthiti : Vajrasana 

Practice

• Sit in any meditative posture and adopt Cinmudra.
• Feel completely relaxed and close your eyes.
• Inhale slowly and completely.
• While exhaling chant 'AAA' in a low pitch.
• Feel the sound resonance in the abdomen and lower parts of the body.
• Repeat nine times.

b) U- kara Chanting

Sthiti : Vajrasana 

Practice

• Sit in any meditative posture and adopt Cinmaya mudra.
• Feel the sound resonance in the chest and the middle part of the body.
• Repeat nine times.

c) M- kara Chanting

Sthiti : Vajrasana 

Practice

• Sit in any meditative posture and adopt Adi mudra.
• Inhale slowly and completely.
• While exhaling chant 'MMM' in a low pitch.
• Feel the sound resonance in the entire head region.
• Repeat nine times.

d) A-U-M Chanting

Sthiti : Vajrasana 

Practice

• Sit in any meditative posture and adopt Brahma mudra.
• Inhale slowly and completely to fill the lungs.
• While exhaling chant 'A-U-M' in a low pitch.
• Feel the sound resonance through out the body.
• Repeat nine times.

Note

• Different sounds like A, U, M and AUM are produced loudly so that the generate a fine resonance all over the body. Resonance will occur only when the frequency of the generated sound matches with the natural frequency of your body.
• These resonant sounds act as stimulations and post- resonance silents deepens the awareness and releases even very subtle tensions.
• Therefor, while producing different sounds (A, U, M and AUM) try to adjust the pitch in such a way that a fine resonance is achived.

Sthiti

Sit in any comfortable meditative posture feeling completely relaxed.

Phase I

• Close your eyes and start chanting OM mentally. Allow the mind to repeat OM continuously without break. If there are distractions, you chant OM faster, not giving a chance for distractions. After a while the chanting slows down. Consciously slow it down further. If the mind jumps to distractions, again increase the speed of japa of OM kara. Thus, by increasing and allowing speed to slow down, you should be able to have an unbroken stream of the japa in your mind.

Phase II

• Make the chanting softer and softer and gentler and gentler, and more and more effortless. As you progress on the path of meditation, you will reach the second phase of japa in which you start feeling the vibrations of the japa in some part of the body and later throughout the body.

Phase III

• As you slow down the japa of OM, observe the gap between two OMs. Further as you slow down, the gap goes on widening to diffuse into complete silence.

Phase IV

• The deep experience of silence helps to expand from the dimensional awareness of the body to all pervasive awareness. The bed of silence becomes deeper and more expansive- an ocean of silence with waves on it. Now merge into complete silence- AJAPA. This silence is the source of Creativity, Power, Knowledge and Bliss. 

Phase V

• From this deep ocean of silence in the heart region, let one OM emerge as an audible sound which diffuses in to the entire body and the space all around. Enjoy the beautiful vibrations.
• Blink the eyes slowly, gently open the eyes and come out of meditation.

Note

• Try to touch this state of deep rest and inner silence several times in the day whenever you have some free time.

Benefits

• Meditation is a powerful tool in removing disease and leading towards a state of optimum health.
• Lowers the blood pressure, specially important for Diabetes Mellitus.
• Relaxes the heart by slowing down the heart rate which is important for diabetics.
• Relaxes the sympathetic nervous system, resulting in lowering the stress hormones like cortisone, adrenaline.
• Through meditation, by learning to balance the involuntary nervous system, one no longer is dominated by stress and strains of modern living. The body and mind will be less susceptible to illness.

Step I: STARTING PRAYER

• Lie on your back. Relax and collapse the whole body on the ground; legs apart; hands apart; palms facing the roof; smiling face; let go all parts of the body. As you repeat the prayer feel the resonance throughout the body.

Laye Sambodhayet Cittam Viksiptam Samayet Punah

Sakasayam Vijaniyat Samapraptam Na Calayet

Meaning: In the state of oblivion awaken the mind: when agitated pacify it; in between the mind. If the mind has reached the state of perfect equilibrium, then do not disturb it again.

Step II (a): Instant Relaxation Technique (IRT)

• Bring your legs together; join the heels, toes together, and palms by the side of the thighs. Keep your face smiling till the end. Gently bring your awareness to the tip of the toes. Stretch the toes, tighten the ankle joints, and tighten the calf muscles. Pull up the kneecaps. Tighten the thigh muscles. Compress and squeeze the buttocks. Exhale and suck in the abdomen. Make the fists of the palms and tighten the arms. Inhale and expand the chest. Tighten the shoulders, neck muscles and compress the face. Tighten the whole body from the toes to the head. Tighten, tighten, tighten. Release and relax. Legs go apart; arms go apart, palms facing the roof. Assume the most comfortable position; let the whole body sink down. Let all the groups of muscles beautifully relax. Collapse the whole body. Enjoy the relaxation.

Step II (b): Linear Awareness

• Now slowly raise the left hand above the head along the ground. Slowly turn over to the left side. Place the head on the left biceps; the right leg on the left leg; right palm on the right thigh. Let the whole body relax. Feel entire weight of the body coming down to the ground along the left side of the trunk. Fine linear awareness. Slowly start coming up to Tadasana. Let all the movements slow down. Let the breathing be deep, slow, and continuous. Eyes are kept closed. Carefully feel the changes in your body as you stand up and reach the vertical position. Feel the flow of blood down the heart. Feel the heartbeat and the pulse. Chant Bhramari to generate 3D awareness. NNN'  Feel the whole body resonating. Feel the fine massaging effect.

Step II (c): Centring

• Now slowly lean forward. Feel the weight of the entire body on the toes. Pointed awareness. Slowly lean backwards. Feel the weight on the heels. Surface awareness. Come to the center. Lean to the right. The weight of the entire body is on the right edge of the right foot. Linear awareness. Lean to the left. Come to the center. Fine surface awareness. Now the whole body is centered, the weight of the body is equally distributed throughout the soles of the feet. Collapse the shoulders, arms hanging freely down. Smiling face. Feel all the changes taking place throughout the body.

Step III: Standing Asanas

Ardha Kati Cakrasana

• Now we pass on to the first set of stimulation and relaxation.
• Ardha Kati Cakrasana - the half wheel posture.
• Slowly start raising the right arm sideways up, to raise the arm slowly and continuously to horizontal position, enjoy the movement. As the right arm reaches 90-degree position twist the palms at the wrist. Concentrate on pointed awareness at the wrist and glide the right arms up to 135-degree position. Beautiful pointed awareness on the deltoid muscles of the right arm. As the right arm reaches up the vertical position feel the nice stimulation in the shoulder muscles. The right biceps touching the right ear, feel the beautiful surface awareness. Feel the blood gushing down the arm. Smiling face. Stretch the right arm from the tip of the fingers of the right palm. The entire right portion of the body gets stretched, but not the face. Keep the face always smiling and relaxed. Slowly start bending down to the left. Left palm sliding down along the left thigh. Fine movement of surface awareness. Enjoy the fine stretch of the waist muscles on the right side and compression on the left side. Observe all the changes taking place in your body. Slowly start coming back to vertical position. Feel the blood flowing down and spread of nerve impulses throughout the body. Again stretch and pull up the right arm. Feel the entire right portion of the body stretched from the toes to the tip of the fingers. Slowly start bringing the right arm down to 135-degree gliding down smoothly. Feel the pointed awareness at the shoulder as you reach horizontal position and at the wrist as you slowly turn the palm downwards. Further, bring down the right arm to 45-degree. Feel the tingling sensation at the tips of the fingers. Continuously glide down the hand by the side of the thigh and hang it freely. Have a glance of the whole body again from toes to head. Entire right portion of the body is beautifully charged with never impulses and energized.
• Now let us perform AKC (Ardha Kati Cakrasana) from the left side. Slowly start raising the left arm sideways upwards to 45-degree. Glide smoothly upwards to horizontal position, palm twisted upwards. Beautiful pointed awareness at the wrist. Left arm beautifully moving up to 135-degree. Then to vertical position. Left biceps touching the left ear. Now stretch up the left arm from the tip of the left fingers. Entire left portion of the body gets stretched up but not the face; face smiling and relaxed. Slowly start bending to the right. Right palm sliding down the right thigh. Movement of surface awareness, beautiful stretch of the left waist muscles. Enjoy the changes going on. Feel the heart beat and the nerve impulses spreading throughout the body. Slowly start coming up to the vertical position. Feel the nerve impulses from the tips of the fingers of the left palm. Pull up the left palm. Entire left portion of the body gets stretched up. Slowly bring the left arm down to 135-degree, then further down to horizontal position. Twist the wrist downwards and enjoy the pointed awareness. Glide your arm down further to 45-degree. Continuously drop down the hand by the side of the thigh and hang it freely. Collapse the shoulders. Have a glance of the whole body again from toes to head. Entire left portion of the body is charged with nerve impulses, energized and light. Enjoy the sense of well being. Both the sides of the body are now equally energized.

Step IV: Quick Relaxation Technique (QRT)

• Now slowly sit down and then lie down to Savasana from the right side. Let all the movements be slow and continuous. The entire right arm stretched, head on the right biceps, left leg on the right leg, left palm on the left thigh, the weight getting transferred to the ground from the right side, beautiful sharp linear awareness. Slowly turn over, the muscles of the back collapsing on the ground, bring down the right arm along the ground. Legs apart, arms apart, palms facing the roof. Assume the most comfortable position.

Phase I - Observing the abdominal movements.

• Bring your awareness to the movements of the abdominal muscles moving up and down as you breathe in and out. Recognize the haphazardness and jerky movement of the abdominal muscles. Do not manipulate the breathing., let it be natural, simply observe the abdominal movement. Count five rounds mentally, one inhalation and one exhalation forming one round.

Phase II - Associate with breathing.

• Synchronize the abdominal movements with the breathing. While inhaling the abdomen bulging up and while exhaling the abdomen sinking down. Inhale deeply and exhale completely. Continue up to five rounds.

Phase III - Breathing with feeling.

• As you inhale, the abdominal muscles are coming up. Feel the whole body getting energized and feel the lightness. As you exhale, feel the whole body collapsing and sinking down nicely. Release all the stresses and tensions completely. Inhale deeply and exhale completely. Continue up to five rounds.
• Bring your legs together and hands by the side of the body. Come up straight with the support of the elbows to the sitting legs stretched relaxation position (Sthiti) - Dandasana. Let all the movements be slow and continuous without jerks. Legs apart. Take support of the palms behind the back. Relax the neck muscles, the head hanging freely down backwards or resting on either of the shoulders. Feel the changes throughout the body.

Step V: Sitting Asanas

• Now we pass on to the next set of stimulation and relaxation. Vajrasana, Sasankasana and Ardh-ustrasana/Ustrasana combination.

Vajrasana

• Slowly fold the right leg backward and then the left leg, sitting on the heels, coming to the Vajrasana position. Palms on the thighs and keep the spine erect. Enjoy the effect of harmonizing, the beautiful balance. Recognize all the changes in the body.

Sasankasana

• Now slowly start taking the arms behind. Hold the right wrist with the left palm. Start feeling the pulse at the right wrist, feel the heart beat. Now slowly start bending down forward for Sasankasana. The abdominal and chest muscles pressing on the thigh, beautiful surface awareness. Now collapse the forehead on the ground. Fine surface awareness. Collapse the shoulders. Observe all the changes going on, the increased flow of blood into the head and feel the heaviness in the head region. Inhale and chant M-kara, MMM... Feel the resonance throughout the head, 3D awareness. Slowly come up to Vajrasana. Carefully follow all the changes in the head region. Feel the lightness in the head. Feel the heart beat, fine 3D awareness throughout the body. Slowly release the arms, place them on the thighs near the knees.

Ustrasana

• Slowly rise up to stand on the knees for Ardha-ustrasana. Standing on the knees, observe all the changes in the head region. Slowly slide the palms up along the thighs, fingers together and support the waist with the palms, fingers pointing forwards. Slowly start bending backwards from the waist. Relax the neck muscles; head hanging freely down. Beautiful stretching of the abdominal and thoracic muscles. This is Ardha-ustrasana. Those who can, go further down to Ustrasana by placing both the palms on the soles of the feet. Have a beautiful smile on the face. Inhale and chant AAA. Slowly return by releasing the arms and placing them on the waist. Feel the avalanche of nerve impulses throughout the body. Feel the heartbeat. Slowly come back to Vajrasana and place the palms on the thighs. Feel all the changes and let the changes continue; fine 3-dimensional awareness throughout the body. Unfold the right leg and the left leg. Assume the leg stretched position. Head hanging freely backward or resting on either of the shoulders.

Step VI: Deep Relaxation Technique (DRT)

• Slowly slide down to Savasana with the support of the elbows. Legs apart, hands apart, palms facing the roof. Let the whole body collapse on the ground. Let us make ourselves comfortable and relax completely.

Step VII: Closing Prayer

Sarve bhavantu sukhinah, Sarve santu niramayah

Sarve bhadrani pasyantu, Ma Kascit duhkha bhagbhavet

A. Preparations

• Get candles, candle stand and match box. 
• Wash your eyes with cool and clean water (with eye cup if available) before starting the practice. 
• When you practice in a group, sit around the candle stand, making a circle at sufficient distance (1.5 to 2 meters) from the candle stand. The maximum number of participants in a group around could be about ten. Keep the candle at the same level as the eyes.

Sthiti : Any Meditative Posture

Practice

• Sit in any comfortable meditative posture, if necessary you may sit in a chair.
• Remove your glasses and wrist watches.
• Keep your spine, neck and head in a line. Collapse your shoulders.
• Close the eyes and adopt Namaskara mudra.
• Maintain a smile on your face through out the practice. Calm down your mind. Observe your body and breath.
• Begin the session by chanting the verse from the Upanishads praying for the welfare of the teacher and the students. 

Step 1: Effortless gazing or focusing at flame

• Gently open your eyes with a few blinks and look at the floor. Do not look at the flame directly.
• Slowly shift your vision to the base of the candle stand, then move to top of the stand, then to the candle and slowly look at the flame of the candle. Now, start gazing at whole flame without any effort. Do not blink your eyes. There may be few irritating sensations, but use your will power and gaze in a relaxed way. If tears appear, allow to flow freely. This is a sign of good practice. Let the tears wash out the impurities from the eyes. Learn to ignore the irritation and water from the eyes.
• Gaze at the flame for about 30 seconds. 
• Slowly close your eyes, rub your palms against each other for a few seconds, form a cup of your palms and cover your eyeballs.
• Give press and release palming.
• After completing five rounds, gently drop your hands down.
• Feel the cool sensation around the eyeballs. Relax for a few seconds. Do not open your eyes immediately.

Step 2: Intense focusing - Dharana

• Gently open your eyes with a few blinks and look at the floor. Do not look at the flame directly.
• Slowly shift your vision to the base of the candle stand, then move to top of the stand, then to the candle and slowly look at the flame of the candle. Now, start gazing at whole flame without any effort.
• Slowly gaze at the tip of the wick of candle, the small black cord. Focus your attention at one point. This is a practice of focusing and consecration. Keep on gazing. Use your will power. Let the tears come out and try not to blink your eyes. By practice the gaze become steady, making the mind one pointed.
• Gaze for about 30 seconds.
• Slowly close your eyes, rub your palms against each other for a few seconds, form a cup of your palms and cover your eyeballs.
• Give constant pressure palming. Press constantly around the eyeballs with your palms and inhale deeply and exhale completely as you maintain the pressure. Do not touch the eyeballs with your palms directly. Relax your eye muscles completely.
• Open the again and focus on the wile of the candle. Proceed with alternate gazing(30 seconds) and palming.
• After completing five rounds, gently drop your hand down. 
• Feel the cool sensation around the eyeballs. Relax for a few seconds. Do not open your eyes immediately.

Step 3: De-focusing 

• Gently open your eyes with a few blinks and look at the floor. Do not look at the flame directly.
• Slowly shift your vision to the base of the candle stand, then move to top of the stand, then to the candle and slowly look at the flame of the candle. First fix your attention at the flame, then gradually widen your vision. Slowly de-focus your attention from the flame and have de-focused gaze on the flame. With expansive awareness, collect all the details of the flame such as colour of the flame, shape of the flame and aura around the flame. Then observe the aura expanding more and more and see the small light particles around the flame. Recognize the subtle changes achieved by de-focusing.
• After one minute of de-focusing, gaze or focus on the flame. Slowly close your eyes and retain the image in your mind. Visualize the flame between your eyeballs and collect all the details with your eyes closed. When the image disappears go for palming.
• This time we combine palming with breathing and Bhramari. First apply constant pressure around your eyes, then inhale and chant Bhramari Mm...; feel the vibrations of Bhramari throughout the body; repeat the same. Inhale- chant Mm... as you exhale, inhale Mm..., inhale Mm... and the last round inhale Mm.. feel the sound resonance in the entire head region specially around the eyes.

Step 4: Silence 

• Feel the silence and relax for a while. After sufficient relaxation, gently drop your hands down. Sit quiet for some time and feel the deep comforting effect of the practice. Beware of the changes taking place inside. Recognize that the mind has become completely calm.
• Gently bring your hands behind the back, catch hold of the right wrist with your left palm, make a loose fist with the right hand and the feel the pulse of the right hand.
• As you exhale, gently bend down towards the floor and surrender to the All Mighty.
• Gently give a feather massage around the eye muscles with the three finger(index, middle and ring fingers).

Note

• This is to be practiced in the dark preferably in the evening.
• Remove glasses, wrist watches, and belts and make yourself comfortable in the posture.
• Sit with your head, neck  and spine upright. Always open the eyes with a few blinks.
• During palming don't let the palms touch or press the eyeballs(palms and not the fingers cover the eyes).
• During palming do very slow and deep breathing with the awareness.
• Palms are placed in such a way that there is complete darkness to the eyes.

Sthiti : Tadasana

Practice

• Add about half a teaspoon of salt to a Neti pot full of sterile lukewarm water. 
• Stand with legs apart. 
• Hold the Neti pot in your right hand. 
• Insert the nozzle of the Neti pot into the right nostril.
• Keep the mouth open and breathe freely through the mouth.
• Tilt the head first slightly backwards, then forwards and sidewards to the left so that the water from the pot enters the right nostril  and comes out through the left by gravity. Allow the flow till the pot is empty.
• Repeat the same on the left side.
• To clear the nasal passages of the remaining water, blow out the water by active exhalation through alternate nostrils as in Kapalabhati. 

Sthiti: Tadasana

Practice

• Insert the blunt end of a thin soft rubber catheter horizontally into the right nostril.
• Gently push it along the floor of the nose until the tip is felt in the back of the throat.
• Insert the right index and the middle finger through the mouth and catch the tip of the catheter at the back of the throat.
• Pull it out through the mouth and gently massage the nasal passage by catching the two ends of the tube.
• Remove the catheter through the nose.
• Repeat on the left side.

Note

• Take care not to push the catheter vertically into the nostril.
• Before you start this practice, cut and trim the nails of the fingers to be used for inserting in the mouth, as it may injure the throat when you are trying to grasp the tip of catheter in the throat.

Benefits of Sutra Neti

• Done as a preparatory practice for Vaman Dhauti kriya.
• Improves the concentration and strengthens the will power, is useful in saying no to sweets.
• Good for eyes specially for Diabetes Mellitus.

Sthiti: Tadasana

Practice

• Drink about one and a half liters of lukewarm saline water (about 1% saline) as quickly as you can until you feel like vomiting it out.
• Churn the stomach by twisting exercises.
• Now, spread the legs about two feet and bend the trunk forward forming an angle of about 90 degrees to the ground.
• Now with the help of the middle three fingers of the right hand, tickle the back of the throat to vomit out (vaman) all the water.
• Repeat the process of tickling the throat until no more water comes out, which may mean that all water has been vomited.
• With continued practice one can stimulate the vomiting sensation and vomit out the water without using the fingers to tickle the throat.
• Relax completely in DRT for about 15 to 20 minutes.
• Have a bland breakfast after about half an hour.

Note

• This is to be done early in the morning on an empty stomach.
• A bland breakfast could preferably consist of Indian kichadi (rice and lentil-dhal, cooked with or without salt), along with a tea spoon full of pure ghee. Avoid coffee or tea for breakfast.
• With long practice one can learn to vomit all the water as if it is a continuous jet. This is called Gajakarani.

Preparation

1. Use white thin & soft cotton cloth without any stiches of 5-6cms. width and about 7 to 10 meters long.

2. Place it in a bouel of water on the table in front of you and stand comfortably in tadasana. 

Sthiti: Tadasana

Practice

• Catch one end of the cloth with both hands and start swallowing slowly with deep awareness and ease. Drink sips of water along with the cloth if it does not move on smoothly.
• Make sure that about 20-25cms of the cloth is left out towards the end.
• After completing wait for a few seconds, churn the abdomen by movement or agnisara twisting.
• Lean forward and start pulling out the cloth slowly with ease and relaxation.
• If the cloth is not coming out easily, wait, take a deep breath and relax, drink a few sips of water and then continue.

Note

• Do the practice under supervision of a guide.
• Never pull heavily on the cloth as the food tube (oesophagus) may go into a spasm and make the procedure very strenuous.