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

• 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.

Type-I (with one leg)

Practice

Sthiti: Supine Posture

• Lie down on your back with legs together and hands spread sideways at shoulder level.
• Palms are placed firmly pressed on the ground.
• Fold the right leg at the knee, placing the right ankle by the side of the left knee.
• Inhale.
• While exhaling slowly move the right knee to the right side towards the floor, as far as comfortable and simultaneously turn the head to the left as far as you can.
• Then inhaling, raise the right knee up and turn the head back to the centre.
• Now, while exhaling move the right knee to the left towards the floor and simultaneously turn the head to the right.
• While inhaling bring back the right knee and the head to the starting position (i.e. to the centre).
• This is one round. Repeat five rounds.
• Repeat the same on the left side i.e., with the left leg folded and right leg straight on the floor.

Type-II (with both legs)

Repeat as in Type-I with both legs folded.

Note (For both Stages)

• While practicing with single leg folded, the leg that is straight should remain undisturbed and remain perpendicular to the ground.
• Synchronize knee movement with breathing.
• Let the shoulders be firm on the ground; do not lift them during the practice.
• Be aware and concentrate on the lumbar region throughout the practice.
• While lowering the knee or knees towards right or left, feel the stretch in the lumbar region.
• You may feel the stretch in the lumbar region much more in Stage-II than Stage-I.
• With continued practice, you will be able to perceive the stretch better with lesser pain.

Type-I (Right leg crossed over left leg)

Sthiti: Supine Posture

Practice

• Lie down on your back with legs together and arms spread sideways at shoulder level, palms facing down and firmly resting on the floor.
• Cross the right leg over the left by bending the legs at the knees and, wrapping the right foot around the left ankle joint.
• Inhale. While exhaling lower the knees to the right towards the floor, simultaneously turning the head to the left.
• While inhaling bring the knees and the head back to the centre.
• Repeat the same on the left side.
• This is one round. Repeat five rounds.

Type-II (Left leg crossed over right leg)

Sthiti: Supine Posture

Practice

• Same as in Stage-I, except that now the left leg crosses over the right. Inhale.
• Now repeat the same. Practice 5 rounds in the same way as in Type-I.

Note

• If you cannot wrap one foot around the other ankle joint, just keep one leg crossed over the other.
• You should be able to feel more stretch here than in Practice 3.

Sthiti: Supine Posture

Practice

• While inhaling slowly raise the right leg up to 90-degree without bending the knee.
• While exhaling bend the knee, pull it towards the chest with the hands (fingers interlocked) and simultaneously raise the head trying to touch the knee with the forehead.
• Maintain for a while feeling the stretch of the back muscles.
• Then, take the head to ground.
• Inhale stretch up the right leg to 90-degree.
• While exhaling lower the right leg to the floor.
• Repeat the same with the left leg.
• This is one round. Repeat 5 rounds.
• Repeat the same with both legs without lifting the head.

Note:

• Do not bend the knee while raising and lowering the leg.
• Synchronize perfectly your breathing with the movement.
• While touching the knee with the forehead you should be able to feel the stretch at the lumbar region.
• Do it with closed eyes and maintain awareness in the lumbar region.

Stage-I (Setubandhasana breathing)

Sthiti: Supine Posture

Practice

• Lie supine with your legs together and hands by the side of the body.
• Fold both the legs placing the heels on the ground near to the buttocks.
• While inhaling raise the buttocks and the trunk up as far as you can.
• While exhaling slowly lower them down to the floor.
• This is one round.
• Repeat five rounds.

Note

• Keep the hands on the ground all the time.
• Feel the stretch in the lumbar region while going up and release of the stretch while coming down.
• Synchronize the breathing with movements.

Stage-II (Setubandhasana Stretch)

Sthiti: for Supine Posture

• Same as in Stage-I

Practice

• While inhaling slowly raise the buttocks and trunk up and place the hands under the waist to support the body well.
• Then as you exhale, slowly stretch the legs forward by sliding the feet inch by inch.
• Next, while inhaling slowly bend the knees again moving the feet backward inch by inch.
• Finally, while exhaling slowly lower the buttocks and the trunk on the floor.
• This is one round. Repeat 5 times.

Note

• You must have firm support of your waist in order to be able to maintain the balance.
• Initially you may feel the pain in the elbows because of the weight of the body but gradually you will get used to it.
• When you are stretching the legs forward feel the increasing stretch in the lumbar region.
• If you find it difficult to practice 'Setubandhasana stretch', practice Setubandhasana breathing only.

Sthiti: Supine Posture

Practice

• While inhaling, slowly raise the head, shoulders and body up to the dorsal part of the back, raise the arms up to shoulder level (parallel to the ground).
• Hold this position for a while.
• While exhaling come down to the floor and relax.
• Repeat the same movements five times.

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

• 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: 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.

Sthiti: for Prone Posture

Practice

• Place the palms near the last rib bone.
• While inhaling raise the head and trunk up to the navel with minimum support of the palms.
• While exhaling slowly bring the trunk and head back to starting position.
• This is one round. Repeat ten rounds.

Note:

• If possible, keep the hands behind the back with the fingers interlocked and do the practice. But you must not exert.
• Synchronize movements and breathing with eyes closed.

Sthiti: for Prone Posture

Practice

• Lie down on your abdomen, legs together, hands stretched out over the head and chin on the floor.
• Make fists of your palms with the thumb tucked inside and place them underneath the thighs.

Type-I (Ardha Salabhasana breathing)

• While inhaling raise the right leg up as far as comfortable without bending the knee.
• While exhaling return the right leg back on to the floor slowly.
• Repeat with the left leg in the same way.
• This is one round. Repeat ten rounds.

Type-II (Salabhasana breathing)

• While inhaling, this time raise both legs together as far as you can.
• While exhaling bring them back on to the floor slowly.
• This is one round.
• Practice ten rounds.

Note

• Take firm support of your fists while raising one leg or both legs. Accordingly, place the fists so that you can take maximum support.
• Do not bend the knees at all.
• In case of Ardha Shalabhasana, the leg on the floor should be relaxed and straight.
• Do not strain or exert yourself.
• Synchronize the movement and breathing, closed eyes and breath awareness.
• Keep your eyes closed throughout the practice.

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.

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

• Perfectly synchronize the breathing with leg movements.
• Maintain perfect breath awareness during the practice.

Sthiti: Supine Posture

Practice

• Lie down on left side, with the head resting on folded left arm, and support the back of the neck with the left hand.
• Place the right hand on the right thigh or in front of the chest.
• Keep the whole body as straight as possible.
• While inhaling slowly raise the right leg as high as possible without bending the knee. Stretch out the toes.
• While exhaling, slowly lower the right leg.
• This is one round.
• Repeat 5 times.
• Repeat the same practice 5 times on the left side.

Note

• While raising the leg you can maintain the balance, by pressing the palm on the ground.
• Feel the strong stimulation of the lateral stretch at the lumbar region.
• In one round of practice, one provides a good stretch to the lumbar region.
• To balance the body is a little difficult in this practice. Try to get the balance by adjusting the position of the arm below the head.
• For better effect, synchronize body movements with inhalation and exhalation.

Sthiti: Supine Posture

Practice

• Lie down on the left side of the body.
• Hold the back of the neck with the left hand.
• Bend the right leg at the knee and hold the right ankle with the right hand behind the buttocks.
• While inhaling move the right thigh backwards as far as possible by pulling the right foot with the right hand and at the same time, bend the head backwards arching the spine, keep the hand straight.
• While exhaling bring the right thigh forward on the chest with the knee bent and right hand holding the right ankle.
• Bend the head forward in the Pavanamuktasana style trying to touch the forehead to knee. This is one round. Repeat five rounds.
• Repeat the same on the other side.

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.

Sthiti : Tadasana

Practice

• While inhaling spread the legs apart by about a meter by moving the right leg away from the left. Simultaneously raise both hands and bring them parallel to ground.
• While exhaling, the right hand is taken down to the ground on the outside of the left foot, while the left arm is raised up to vertical position.
• Turn the face up to look at the raised hand.
• Maintain at the final posture for 1 minute with normal breathing.
• Return to sthiti and repeat the same on the left side.

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.

Sthiti : Supine Posture

Practice

• Lie down on the back beside the wall, placing the body parallel to the wall.
• Turn the trunk as you raise both legs 90⁰ and slide them onto the wall, keeping the knees straight.
• Rest for a few second with legs resting on the wall as you continue to lie down with the body perpendicular to the wall.
• Now raise the buttocks and trunk off the ground, support the body with the hands at the waist allowing the legs to rest on the wall. In this final position, weight of the legs are completely on the wall. The trunk in inclined at about 45⁰.
• Maintain this position with normal breathing.
• In this position, consciously try to relax the back.
• Then slowly lower the buttocks to the ground, rotate the legs back onto the floor, and relax.

Note

• In Viparita Karani position you can keep a pillow under the buttocks if necessary.

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

• Sit in Vajrasana.
• Stand on the knees. Place the palms on the waist with fingers pointing forwards.
• Inhale and bend the trunk backwards and place the palms on the heels.
• Maintain for about a minute with normal breathing. 
• Exhale while coming back to Sthiti.
• Relax in Sithila Dandasana.

Note

• The thighs should be perpendicular to the ground. 

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 : 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.

This is a preparatory breathing practice for Pranayama. It corrects the wrong breathing pattern and increase the vital capacity of the lungs.

a) Abdominal Breathing (Diaphragmatic Adhama)

Sthiti : Vajrasana 

Practice

• Place the hands resting on the thighs in Cin Mudra.
• Inhale, (puraka) deeply, slowly and continuously, the abdomen bulges out.
• Before exhaling stop the breath for a few seconds effortlessly.
• Exhale, (recaka) draw the abdomen inwards continuously and slowly.
• Before the breath is reversed, stop the breath for a second.
• Repeat this breathing cycle five times.
• There should be no jerks in the whole process. It should be smooth, continuous and relaxing.

Note

• In abdominal breathing the air fills the lower lobes of the lungs.
• Avoid movement of chest.

b) Thoracic (Intercostal) Breathing (Madhya ma)

Sthiti : Vajrasana 

Practice

• Place the hands resting on the thighs in Chinmaya Mudra.
• While inhaling, expand the chest cage forwards, outwards and upwards.
• While exhaling relax the chest wall and return to resting position.
• Repeat this breathing cycle five times.

Note 

• Avoid Attention on movements of abdomen.

c) Upper Lobar (Clavicular) Breathing (Adya)

Sthiti : Vajrasana 

Practice

• Sit in any meditative posture.
• Place the hands resting on thighs in Adi Mudra.
• While inhaling raise the collar bones and shoulders upwards and backwards.
• While exhaling drop down the shoulders to the resting position.
• Repeat this breathing cycle five times.

Note 

• Try and avoid movements of the abdomen and chest.

d) Full Yogic Breathing

• Full yogic berating is a combination of all the three sections of Vibhagiya Svasana

Sthiti : Vajrasana 

Practice

• Place the hands resting on the abdomen at the navel Brahma Mudra.
• During inhalation, the Adhama, Madhyama and Adya pranayama occur sequentially. 
• Now exhale in the same sequence(abdominal, chest and clavicular).
• Repeat the berating cycle 5 times.

Note 

• The whole process should be relaxing and comfortable, without any tension in the face.
• Roughly gauge the time of your inhalation and exhalation. take one third of your inhalation time for adhama, one third for madhyama and one third for adya. Follow the same sequence and timing for exhalation.
• This exercise can be performed lying down in savasana or sitting in a cross-legged position with head,neck and spine erect.
• All breathing should be performed through the nose and not through the mouth.
• As you increase the number of rounds of Full Yogic Breathing day after day, you will come to develop this practice as an automatic and normal function of the body.

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.

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. 

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: Dandasana

• Move into any meditative posture. 

Practice

• Exhale with a blast, continue breathing with active and forceful exhalation and passive  inhalation. 
• During each exhalation, blast out the air by vigorous flapping movements of the abdomen in quick succession. 
• Allow the air to flow in passively by relaxing the abdominal muscles at the end of each exhalation. 
• Repeat at the rate of 20 strokes per minute.
• Continue for 2 - 3 minutes
• Now observe an automatic suspension of breath. In fact, there will be no urge for breathing for a few seconds.
• Simultaneously the mind may experience a deep state of silence. Enjoy this state of deep rest and freshness.
• Wait until the breathing comes back to normal.

Note

• Throughout the entire practice the spine must be kept erect without any movement f the trunk, neck or the face.
• It is important to learn to allow the inhalation to happen automatically by relaxing the abdominal muscles at the end of each quick exhalation.
• Kapalabhati can be practices through alternate nostrils by alternately closing the right and left nostrils in Nasika mudra.
• Normally Kapalabhati is practiced at the rate of 60 strokes per minute. For persons with back or neck pain we practice only at a rate of 10 to 20 strokes per minute and repeat it 2 to 3 rounds with normal breathing intervals of a few seconds. With regular daily practice and when the back pain disappears you can increase the speed to 60 -120 strokes per minute.