Sthiti : Dandasana

• Hold both the arms straight in front of the body at the level of shoulders, with the hands open and palms facing down. 

Practice

• Stretch the fingers as wide apart as possible. Tense them.
• Now your finger to make a tight fist with the thumbs.
• The fingers should be slowly wrapped around the thumbs.
• Again open the hands and stretch the fingers.
• Repeat 10 times.

Note

• This can be practiced even in vajrasana or cross legged sitting position, or sitting on a chair or in Tadasana.
• Breathing : inhale on opening the palms and exhale while closing them.

Sthiti : Tadasana

Practice

• Throw your arms in front, keeping them parallel to the ground at shoulder level. 
• Simultaneously give the fingers of both arms of the shape of the hood of a cobra.
• Now, stiffen the entire length of the arms from the shoulder joints to the fingertips as much as you can so that they start trembling.
• Maintain this for about a minute.

Note

• Tighten the arms until they start trembling.
• If you can hold the arms trembling for a minute, hold it as long as you can.
• Repeat it a few rounds.

Type-I

Sthiti : Dandasana

• Hold both the arms straight in front of the body at the level of shoulders, with the hands open and palms facing down.

Practice

• Inhale and bend the hands from the wrist as if you are pressing the palms against an imaginary wall, with the fingers pointing the ceiling.
• Exhale and bend the hands vigorously from the wrist so that the fingers point towards the floor.

Type-II

Repeat as in Type-I with fingers folded on to form tight fists.

Note

• Keep the elbows straight throughout the practice 
• Do not bend the knee joints or finger.
• Keep the back, neck and head straight and still. 

Sthiti : Tadasana

Practice

• Rotate the shoulder girdles in a circular movement.
• First bring the shoulders forwards, then upwards, backwards and downwards (i.e., back to Tadasana).
• This is one round.
• Practice 5 rounds slowly.
• Repeat 5 rounds slowly. 
• Repeat 5 rounds slowly in the opposite direction i.e., forwards - downwards - backwards - upwards. 

Fingers on the shoulders

Sthiti : Tadasana 

• Bend the arms at the elbows and place the tips of the fingers on top of the shoulders.
• Bring the elbows forwards and if possible let them touch each other.
• Now, start rotating the elbows (and thereby the shoulders) upwards, then backwards and downwards.
• Inhale during backward movement of the shoulders and elbows.
• Exhale during forward movement of the shoulders and elbows.
• Synchronize the movement with breathing.
• This is one round.
• Practice five rounds.
• Repeat the same practice 5 rounds in the opposite direction.
• Stand in Tadasana and relax.

Note

• Keep the fingers always in contact with the shoulders.
• Rotate the elbows in bigger and bigger circles gradually.
• Don't strain yourself in any point of time.
• Always try and let the elbows touch each other when they are in front of the chest.
• You can practice this sitting in a chair if you cannot do it in Tadasana.
• Keep the body firm and steady and face relaxed. 

Sthiti: Tadasana

Stage-I (Forward-backward movement)

PRACTICE:

• Bring the right leg upwards and forwards and at the same time stretch the foot forward. Bring the leg back to center.
• Then move the leg backwards, now stretching the foot backward. Bring it back to center.
• This is one round. Practice 10 rounds.
• Repeat the same practice with the left leg.

Note:

• Do not bend the knee at any stage of the practice.
• You can keep your hands on the waist even, or can have wall support for proper balance.
• The leg movement should be continuous.
• Gradually increase the speed and mobility, within your limit
• Raise the leg forward/backward as much as you can.

Stage-II (Sideways Movement)

Sthiti: Tadasana

PRACTICE:

• Raise the right leg sideways to the right as much as you can
• Return it to the center and then move it towards left.
• This is one round. Repeat 10 times.
• Repeat in the same way with the left leg.

Sthiti: Tadasana

PRACTICE:

• Walk in a straight line ahead with arm movements. Synchronize arm movements with the opposite leg movement. The knees are lifted upto 90-degrees as in a march past.
• Synchronize breathing with the rhythm of walking and maintain uniform speed.

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.

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.

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.

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 (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: 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.

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

• 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.

As the name suggests Vrikshasana replicates the graceful, steady stance of a tree. Unlike most yoga poses, the Tree Pose requires keeping our eyes open in order to maintain body balance.

How to Do?

• Stand straight with arms by the side of your body.

• Gently bend your right knee and place the right foot high up on your left thigh. The sole of the foot should be placed flat and firmly near the root of the thigh.

• Keep your left leg is straight. Find your balance.

• Once you feel well balanced, take a deep breath in, gracefully raise your arms over your head from the side, and bring your palms together in hands-folded position(‘Namaste’ mudra). 

• Look straight ahead in front of you, at a distant object. A steady gaze helps maintain a steady balance.

• Make sure that your spine is straight. Your entire body should be taut, like a stretched elastic band. Keep taking in long deep breaths. With each exhalation, relax the body more and more. Just be with the body and the breath with a gentle smile on your face.

• With slow exhalation, gently bring down your hands from the sides. You may gently release the right leg.

• Now, stand tall and straight as you did at the beginning of the posture. And repeat this posture with the left leg off the ground on the right thigh.

Benefits:

• Enhances the sense of balance and equilibrium to your mind

• It stretches the legs, back and arms, and invigorates you

• Helps to improve concentration

• This posture has been found to relieve some cases of sciatica

• It makes the legs strong and opens the hips

• Helps those who are suffering from sciatica

Sthiti: Dandasana

PRACTICE:

• The right thigh should be in front of the left thigh and top of the right foot should rest on the calf of the left leg.
• Bend the elbows and bring them in front of the chest.
• Twist the forearm around the other with the left elbow remaining below.
• Place the palms together to resemble an eagle's beak.
• Slowly bend the left knee and lower the body until the tip of the right big toe touches the floor. Keep the eye focussed on the fixed point.
• Maintain the position for about a minute.
• Repeat the same with the other side.
• Relax in Tadasana.

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 : 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

PRACTICE:

• Bend the left leg underneath the right leg so that the heel of the left leg is touching the right buttock.
• Bring the right leg over the top of the bent left leg so that the right heel touches the left buttock.
• Adjust the right knee so that it is above the left knee.
• Place the left arm behind the back and the right arm over the right shoulder.
• The back of the left hand should lie in contact with the spine while the right palm rests against the spine.
• Try to clasp the fingers of both hands behind the back.
• Bring the raised elbow behind the head so that the head presses against the inside of the raised arm.
• Hold the head, neck and spine erect.
• Close the eyes.
• Stay in this position for one minute.
• Unclasp the hands, straighten the legs and repeat with the left knee uppermost and the left arm over the left shoulder.

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 

• 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

• 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.

Sthiti: Sit in any meditative posture

PRACTICE:

• To start with exhale completely and empty the lungs. Then, start inhaling slowly and with awareness through both nostrils with the glottis partially closed.
• Because of the partial closure of the glottis air flows in and out with friction thereby creating a sibilant (s) sound in the throat. This resembles very much to the hissing sound of a snake.
• After you have completed the inhalation, adopt nasika mudra and close the right nostril by the thumb and exhale through the left nostril very slowly with the same hissing sound.
• Make the exhalation as long as possible always longer than the inhalation.
• This is one round. Perform 9 rounds.

Note:

• Inhale through both nostrils & exhale through the left only in this type of practice.
• Hissing sound is produced at the throat both while inhaling and exhaling.
• Because of the hissing sound, Ujjayi is also known as "Hissing Pranayama"
• The inhalations and exhalations should be slow, continuous.
• Partial contraction or closing the glottis can be learnt by making a swallowing movement and feeling the gentle pressure in throat region.

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

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

• 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.

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.