• Stand erect with feet close together, knees together.
•  Hands along the thighs with fingers stretched out. 
• The legs, trunk and the head aligned in a straight line. 
• Close eyes.

• Stand erect with legs about six to twelve inches apart, hands hanging freely by the side of the body with the shoulders collapsed. 
• Make sure that the body is completely relaxed. 
• Gently close the eyes.

• Sit with both legs stretched and heels together. 
• Place the palms on the floor by the side of the buttocks. 
• Make the spine, neck and head erect. 
• Close the eyes. 

• Sit with legs stretched apart and relaxed. 
• Slightly incline the trunk backwards supporting the body by placing the hands behind. 
• Fingers point backwards. 
• Let the head freely behind or rest on either of the shoulders. 
• Gently close the eyes.

• Lie down on the back with legs together. 
• Stretch the hands straight above the head, biceps touching the eras and the palms facing the ceiling. 
• Close the eyes. 

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.

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. 

Sthiti: Tadasana

Practice

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

Sthiti: Tadasana

Practice

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

Stage I: Horizontal

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

Stage II: At 135-degree

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

Stage III: Vertical

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

Note

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

Sthiti: 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.

Forward - Backward Bend

Sthiti : Dandasana

• Slowly move the head forwards while exhaling and try to touch the chin to chest. Feel the stretch of the back neck  muscles behind during extreme forward bend.
• Then move the head as far back as comfortable with inhalation. Feel stretch of the front neck muscles.
• Feel the stretch of the muscles in front and back of the neck during the extreme position of bending.
• Repeat 10 rounds.

Note

• Move the head as far as possible. Do not over strain.
• Keep the shoulders relaxed and steady.
• Feel the release of tension in the neck muscles and the shoulders muscles.
• Elderly people should not go to extreme positions.
• Persons with cervical spondylosis should avoid during acute pain.
• If you have pain at any stage, stop in that position for a while. As you bring your complete awareness to the area of pain, start breathing consciously and deeply and then continue the movement.
• It can be practiced standing in Tadasana or sitting in a chair, or in Vajrasana.   

Sthiti: Tadasana

Practice

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

Note

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

Benefits

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

Sthiti: Tadasana

Practice

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

Sthiti: Tadasana

Practice

• Spread the legs about one meter apart.
• Raise the hands sideways parallel to the ground while inhaling.
• Keep the legs firm on the ground and twist to the right, keeping the right hand straight.
• Simultaneously twist the neck and look at the tip of the fingers.
• Bend the left hand at the elbow to bring the hand close to the chest.
• Come back while inhaling.
• Repeat the same on the left.
• Gradually increase the speed to your maximum capacity.
• Repeat 10 to 20 rounds.
• Slow down the speed and stop the practice.
• Relax in Tadasana.

Note

• All twisting should be above the waist level. Keep the body below the waist, straight and firm.
• Do not bend the knees.

Benefits

• Reduces the fat from waist and abdomen.
• Increases the flexibility of spine.

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.

Pada Hastasana

Sthiti: Tadasana

Practice

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

Note

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

Benefits

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

Limitations

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

Sthithi : Dandasana

Technique

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

Note

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

Benefits

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

Sthiti: Dandasana

Practice

• Bend the right leg at the 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.

Bound Angle pose, also known as baddha konasana, is a therapeutic hip and groin opener that can also enhance your fertility. This pose is also popularly known as the Butterfly Pose because of the movement of the legs during the posture, giving the appearance of a butterfly flapping its wings. 

Benefits:

• Helps to strengthen and enhance the flexibility in the inner thighs, groins and the knees

• Makes the meditative seated postures easy

• Relieves menstrual discomfort and digestive complaints

• Stimulates the abdominal organs, potentially improving the health of the ovaries, prostate gland, kidneys and bladder.

• Alleviates fatigue

• Helps open up the lower back and relieves sciatica

• Metaphysically opens up the groin area helping to relieve sexual inhibitions and guilt

• Sitting on the floor with legs wide aprt is both comfortable and beneficial in pregnancy. The pelvis is well grounded and the diameters of the pelvic kanal widen, encouraging a feeling of openness. Mobility of the hip joints increases while the muscles of the inner thighs and the backs of the legs lengthen and release. This posture stabilizes and anchors the pelvis and so enhances the release of tension along the spine and in the neck and shoulders.
• Regular practice of this position will increase your confidence in being able to open your body to give birth and enhance your awareness of the way your pelvis widening and loosening to make space for your baby. You can sit like this as often as you like or use this position for your breathing practice.
• Start in the basic sitting position with your lower back supported by a wall or a corner. This posture can also be done sitting back-to-back with a partner or with your partner's feet supporting the spine.
• Spread your legs as wide apart as possible without exceeding your natural limit. It is not important how wide you can open your legs but rather low comfortable you feel. Focus your awareness on your breathing and the way your body contacts the floor. 

• It is also called Malasana- garland pose
• Squatting regularly helps to increase the mobility of your pelvic and hip joints. When you squat, the extensor muscles in the back, buttocks and pelvic floor lengthen and relax, while the muscles in front of your body shorten or contract. In this position, your pelvic floor relaxes and the blood supply to the whole pelvic area improves. The perineal tissues relax and can stretch evenly when you squat, so regular practice may help to prevent tearing in the final stages of the birth.
• Squatting is a perfectly natural sitting and resting position which every toddler uses instinctively before standing and walking.

Caution

• If your baby is in the breech position after 34 weeks, stop squatting altogether as you do not want to encourage the buttocks to engage.
• Avoid full squatting if you have had a cervical stitch (Shirodkar Suture) or if you have haemorrhoids or vulval varicosities, severe or painful varicose veins in your legs.
• However, the squatting exercise using a stool under your buttocks for support or squatting astride a bolster or large rolled-up cushion, can be practised safely provided it does not cause you any pain or discomfort.
• Full squatting for short period of time is not harmful to varicose veins in the legs unless they hurt in the position. 

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: Dandasana

Technique

• Bend the right leg completely at the knees and place the foot under the left thigh with the heels pressed against the perineum.
• Bend the left leg at the knee and place the left heel on the right heel.
• Tuck the toe of the left foot into the fold of the right knee.
• Push the right hand into the fold of the left knee and pull up the right big toe to ensure that it is kept pressed against the left inner thigh.
• Make sure that both the knees are resting on the ground.
• Sit erect with hands resting on the thighs in Cin mudra with elbows bent.

Note

• Although the posture is exactly the same, it gets the name Siddhayoni Asana in women and Siddhasana in men.

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 : 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.

Sthithi: Lie supine on the ground with hands and feet apart. Raise the left arm above the head and turnover to left side; keep leg straight and the other knee is bent and support on a cushion.

• Slightly stretch the body and allow the whole body to relax completely.
• By concentrating the mind on different parts of the body starting from the toes to the head, a feeling of relaxation is propagated. This auto suggestion can be learnt intially with the help of the guide or the teacher who gives the instructions. Gradually one learns to suggest oneself to relax part by part.
• As one gets the control, the art of relaxation will be natural and spontaneous. Then the whole body is relaxed to the extent one forgets the body and the mind experiences alertful rest.

Benefits

• One of the most powerful tools in controlling large number of diseases caused by tension such as High B.P., insomnia, etc. it is very helpful for calming down the mind leading to meditation.

Yoga Nidra uses relaxed awareness of the body to induce relaxation of the mind and is especially useful during pregnancy for this is a time when women are especially sensitive to her bodily cues. Yoga Nidra with right resolve provides the ideal emotional climate for the baby's development in the womb. This attitude of witnessing is also important during childbirth, for it breaks the mother's identification with her bodily pain and helps her to be more fully conscious of the events taking place.

The visualization sequences in yoga nidra are especially useful in facilitating the mother's subtle perception of the growth of the child in her womb. In the supersensitive and expansive state of yoga nidra, the mother is not only more in touch with herself, but also with her child.

Steps of Yoga Nidra

Sthithi: Savasana in Lateral Position (Matsya Kridasana)

Preparation

• Focus the mind on external sounds, and to move from sound to sound with the attitude of a witness, after some time mind loses interest in the external world and automatically becomes quiet (antar mouna). It prepares the consciousness for practising yoga nidra.

Resolve

• Choose your own sankalpa. The wording should be very precise and clear. Choose only one sankalpa according to your needs and inclinations, eg., "My child will be healthy and positive", "I am blissful and fullness (purna)", "I shall enjoy the natural delivery by accepting pain".

Rotation of consciousness

• During the practice there are only three requirements to be fulfilled:

1. Remain aware,

2. Listen to the voice, and

3. Move the mind very rapidly according to the

instructions. When instructor says 'left hand thumb' repeat mentally, think of the right hand thumb instructions.  The rotation of the consciousness in yoga nidra proceeds in a definite sequence, beginning with the right foot; then the circuit from the left thumb to the title toe of the left foot. Subsequent circuits proceed from the heels to the back of the head, and from the head and individual facial features to the legs.

Breath awareness

• During this practice simply maintain awareness of the breath; should be not attempt to change it. Watch the breath in the nostrils, in the chest, or in the passage between the navel and the throat. Greater relaxation is attained by counting the breaths mentally. It promotes relaxation and concentration. 

Feeling and sensation

• Feeling that are intensely physical or emotional are recalled, experienced fully, then removed. Usually this is practiced with pairs of opposite feelings, such as heat, cold, heaviness and lightness, pain and pleasure, love and hate. This practice develops will power.

Visualization

• This is the last stage of yoga nidra induces mental relaxation. Visualizing the images named or described by the instructor. Since images that are used often have universal significance and powerful associations, they bring the hidden contents of the deep unconscious into the conscious mind. This practice develops self-awareness and relaxed the mind by purifying it of painful material. It leads the mind to concentration.

Ending the practice

• The practice of yoga nidra is concluded by gradually bringing the mind from the condition of psychic sleep to the walking state.

• Sit erect in Vajrasana. Exhale. Inhale completely, slowly and continuously. This is called puraka. The abdomen is made to bulge continuously with the air entering especially into the lower sections of the lungs. Before exhaling stop the breath (Antarya Kumbhaka) for a second. While exhaling (Rechka) the abdomen is drawn inwards continuously and slowly. Before the breath is reversed, stop the breath (Bahya Kumbhaka) for a second and inhale. Repeat the breathing cycle. There should be no jerks in the whole process. It should be smooth, continuous and relaxing.
• The diaphragm seperating the thorax from the abdomen descends during inhalation with the bulging of the abdomen. This increases the airflow into the lower sections of the lungs. The rhythmic movement of the diaphram massages the contents of the abdomnen, gently, and helps the organs to function normally. It promotes the general circulation also.

• In this sectional breathing performed while sitting erect in Vajrasana, inhalation and exhalation are performed by expanding and contracting the chest only. Air flows through both nostrils. Slowly and continuously. The abdomen is controlled to avoid its bulging.
• The middle lobes are opened up fully by this type of breathing.

• Sit erect in Vajrasana. Raise the collar bones while inhaling. Keep the abdominal muscle contracted. The air is forced into the uppermost regions of the lungs thus ventilating the upper lobes.
• The sparingly used upper lobes of the lungs will be properly aerated by this breathing.

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.

In this regard, primary emphasis in the delivery room is placed on Pranayama. As pregnancy progresses, We emphasize the relaxing and invigorating aspect of Pranayama, learning to harmonize the breath with the feeling and movements of the body to clear the mind. At the actual time of breath with the contractions of the uterus, allowing you to control the labour and maintain an exhilarating awareness throughout. Rhythmic breathing also helps to minimize fatigue and to avoid fear and pain.

These techniques may also be rehearsed during daily Pranayama practice and visualized in yoga nidra, so that you slip into them automatically this time

1. Deep yogic breathing during contraction.

2. Mukhadhouti.

3. Normal breathing between contractions.

4. Antar Kumbhaka (inner retention) while pushing in the late second stage.

As the labour begins, tune into your breath with deep yogic breathing, reflected in the rising and falling of the navel. Then, as the contraction begins to tighten, Start Mukhadhouti (rapid panting) and practice panting through the open mouth. As the contraction passes, allow the breath to flow naturally - a long smooth inhalation -  and use the outgoing breath to take out the tightness from the body on exhalation. Then allow the natural breath to flow without control, but with awareness on the feeling at the navel. With the first stirrings of the next contraction, deepen the breathing until the full yogic breath is established; then repeat the cycle. This pattern of breathing continuous into transition where one must temporarily resist the urge to bear down and push prematurely. This can be controlled by transferring awareness from the navel to the center of the chest, and focusing the mind on the feeling of lightness induced by Mukhadhouti.

In second stage of labour you will find the panting breath almost continuous. This is the time to assist the baby by surrendering to the desire for pushing, and this best facilitated by holding the breath while you exert maximum force. A rapid breath expulsion of breath will follow, and dhouti will be spontaneously resumed.

Throughout delivery it is important to relax completely between contractions, With special emphasis on relaxing the muscles of the pelvic floor and perineum. Clear, precise location and control of these muscles will have become easy if you have been practicing mula bandha during pregnancy, and by using the rapid rotation from yoga nidra the whole body will relax readily. If you are sufficiently strong and healthy, you have much to gain from giving birth without the use of anaesthetic. 

Pranayamas are most important during pregnancy, ensuring efficient removal of waste products and plentiful supply of oxygen for both mother and child.

A suitable program would include deep yogic breathing, sitali and sitakari and nadi suddhi. If possible, these practices should be repeated in the evening.

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.

It is also called Horse-Anus Gesture

• Sit erect in Padmasana. Exhale.
• Hold the breath and pull up the anus by contracting the sphincter; hold for about 10 seconds and inhale.
• Release the anus.
• Release this rhythmically about 10 to 30 times.

Benefits

• This mudra is useful in evoking the spiritual forces dormant in the lower centers. Useful for pregnant women, and in curing urinary and anal incontinence. Asvini Mudra done in VIparitakarani posture is useful in treating piles and prolapse in uterus.

• Sit erect in any meditative posture
• Spread out the fingers of both handa over the face, and close the eyes, ears and nose tightly using the following fingers: Index fingers over the eyes, thumbs over the tragus of the ears, the middle fingers over the nostrils, ring and little fingers over the lips thus closing all the orifices in the face.
• Open alternative nostrils by releasing only the middle fingers, to carry on the breathing as in Nadi Suddhi Pranayama.

Benefits

• This mudra is very helpful in taking the mind to meditation. It cuts of all external stimuli coming from the four special senses i.e., vision, hearing, smell and taste. Hence the mind can easily dwell in meditation by following the fine internal sound of the breath along with a mantra. Useful in persons suffering from PIH, Headaches.

A. Preparations

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

Sthiti : Any Meditative Posture

Practice

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

Step 1: Effortless gazing or focusing at flame

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

Step 2: Intense focusing - Dharana

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

Step 3: De-focusing 

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

Step 4: Silence 

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

Note

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

Sthiti: Tadasana

Practice

• 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.

1st Stage: Deep Abdominal Breathing A-U-M Chanting.

2nd Stage: Bear down with Antara Kumbhaka, Intense Dharana, Co-ordinated channelization of all the prana in the Direction of Apana. Mental chanting of A-U-M.

3rd Stage: When the baby is born QRT, deep breathing, chanting, Antara Kumbhaka till the placenta is delivered.

• During pregnancy, the body is undergoing constant change, and this continues after the delivery for some time - but in reverse.
• Gradual, graded asanas can be started after 2 weeks after delivery. Prone postures with some modification can be learnt easily. Other practices like Pranayama, and relaxation techniques can be practised quite easily after delivery.