This document provides an overview of pranayama, or conscious breathing techniques. It defines pranayama as the conscious regulation of breath and discusses how it can increase vital energy in the body. The document then describes different breathing techniques like abdominal breathing, diaphragmatic breathing, and alternate nostril breathing. It explains how to perform each technique and discusses benefits like improved health, focus, and connection to inner wisdom. Tools for practice like bandhas and drishtis are also outlined to enhance the breathing exercises.
Mudra means “gesture or attitude”
A mudra may involve the whole body in a combination of asana, pranayama, bandha and visualization technique.
Define as “ Mudam anandam dadati iti mudra” means the actions that gives us pleasure, bliss is called mudra.
Mudra denotes the sense of evoking a hidden power or uniting with something large.
In hatha yoga, mudras are used in conjunction with pranayama (yogic breathing exercises), generally while in a seated posture, to stimulate different parts of the body involved with breathing and to affect the flow of prana, bindu, boddhicitta, amrita or consciousness in the body.
Mudra means “gesture or attitude”
A mudra may involve the whole body in a combination of asana, pranayama, bandha and visualization technique.
Define as “ Mudam anandam dadati iti mudra” means the actions that gives us pleasure, bliss is called mudra.
Mudra denotes the sense of evoking a hidden power or uniting with something large.
In hatha yoga, mudras are used in conjunction with pranayama (yogic breathing exercises), generally while in a seated posture, to stimulate different parts of the body involved with breathing and to affect the flow of prana, bindu, boddhicitta, amrita or consciousness in the body.
Yogacharya Dr Ananda Balayogi Bhavanani's talk on "Power of Pranayama" for SBV Yoga Fest 2016 organised by CYTER at Sri Balaji Vidyapeeth, Pondicherry, India.
www.sbvu.ac.in/ahs/yoga
Yoga Vashishtha of Valmiki is the record of how young Rama, the avatar of Lord Vishnu, attained Self-realization through the teaching of the sage Vashishtha.
The book is attributed to sage Valmiki, the same person who wrote the
Epic history of Rama, the Ramayana, which events take place after those in Yoga Vashishtha.
Yoga Vashishtha comprises of six books. Book I is about Rama’s dissatisfaction with everything the world has to offer. This Book is entitled vairagya, detachment. The emphasis is on the need for the aspirant to keep company with the wise, and to listen and reflect upon their teaching and the meaning of the scriptures.
Book II is about the qualities of the aspirant who longs for liberation, enlightenment. It introduces themes that permeate the rest of the book: dispassion, control over one’s desires, company of the wise, study of the scriptures, and self-inquiry.
Constantly throughout all of its seven Books (Book VI is in two parts), Yoga Vashishtha emphasizes that detachment or lack of desire is the essential preliminary to spiritual awakening.
Preparation to yogic breathing as well as some popular methods of yogic breathing (pranayama) are mentioned here, along with some additional health tips.
Yogacharya Dr Ananda Balayogi Bhavanani's talk on "Power of Pranayama" for SBV Yoga Fest 2016 organised by CYTER at Sri Balaji Vidyapeeth, Pondicherry, India.
www.sbvu.ac.in/ahs/yoga
Yoga Vashishtha of Valmiki is the record of how young Rama, the avatar of Lord Vishnu, attained Self-realization through the teaching of the sage Vashishtha.
The book is attributed to sage Valmiki, the same person who wrote the
Epic history of Rama, the Ramayana, which events take place after those in Yoga Vashishtha.
Yoga Vashishtha comprises of six books. Book I is about Rama’s dissatisfaction with everything the world has to offer. This Book is entitled vairagya, detachment. The emphasis is on the need for the aspirant to keep company with the wise, and to listen and reflect upon their teaching and the meaning of the scriptures.
Book II is about the qualities of the aspirant who longs for liberation, enlightenment. It introduces themes that permeate the rest of the book: dispassion, control over one’s desires, company of the wise, study of the scriptures, and self-inquiry.
Constantly throughout all of its seven Books (Book VI is in two parts), Yoga Vashishtha emphasizes that detachment or lack of desire is the essential preliminary to spiritual awakening.
Preparation to yogic breathing as well as some popular methods of yogic breathing (pranayama) are mentioned here, along with some additional health tips.
Discovering Inner Balance_ A Guide to Pranayama Yoga.pdfKnowing Overt
Unlock inner harmony with Pranayama Yoga's conscious breath control. Experience transformation, balance, and self-discovery through mindful breathing. Begin your journey now.
yoga is an art of living. It is more of a lifestyle than a mere physical activity. this presentation takes you through the meaning and types of yoga and also sheds light on various asanas and meditation techniques.
Raja Yoga Chapter 5 The Control of Psychic Pranaa by Swamy VivekanandaRavi Ramakrishnan
Swami Vivekananda represented India and Hinduism at the Parliament of the World's Religions (1893). This was the first World's Parliament of Religions and it was held from 11 to 27 September 1893. Delegates from all over the world joined this Parliament. In 2012 a three-day world conference was organized to commemorate 150th birth anniversary of Vivekananda
Paper on Hinduism presnted at the World's Parliament of Religions, Chicago 11th September, 1893 by Vivekananda
In each of us there is a Mothering energy, known for centuries as the key to spiritual enlightenment. It lies dormant, coiled in the Sacrum bone at the base of the spine. It is called Kundalini,
meaning feminine coiled energy. When awakened, we feel a
gentle cool fountain of energy above the top of the head and
cool vibrations on the hands. Sometimes a warm energy is felt as the Kundalini encounters friction in its path - however this will
clear to cool vibrations. The awakened Kundalini connects us
with our spirit and the universal love that surrounds and
pervades everywhere. This union of our spirit with the Divine
energy is the true Yoga event - yoga means ‘union’ or ‘yoking’.
Sahaja Yoga means ‘born with you’. Everyone has this energy
which can now be awakened spontaneously. With our attention
in the flow of cool vibrations above our head, we go into pure
thoughtless meditation. Then, with simple short daily practice,
we quickly experience the peace, joy and other amazing
benefits that this meditation brings. No need to believe, we
simply feel the truth as it manifests on our central nervous
system.
Founded by Shri Mataji in 1970, Sahaja Yoga is based on
principles of spirituality, humility and love that are over 2000
years old.
Set within the framework and against the background authority and context of the Yoga canon - ancient and modern - this is an exposition of the seminal significance of prana (vital life force), its conscious control and expansion within the energy sheath (pranayama kosha) for the benefit of the human condition. The classical kumbhakas (pranayamas), their health benefits; physical, mental and emotional upon the various body systems are elucidated enabling a clear understanding of the application of these practices across the age range. Gender specific advice and guidance for the alleviation of stress and its related issues is given. Time honoured views on Swara Yoga are touched upon. Pranayama’s spiritual dimension completes the health benefits for the sadhak.
_Unlocking Inner Harmony_ The Power of Chakra Meditation_.pdfKnowing Overt
Chakra meditation is a profound practice that offers a multitude of benefits for our physical, emotional, and spiritual well-being. By focusing on balancing and activating our energy centers, we can tap into the transformative potential of chakra meditation and experience profound positive changes in our lives.
Nadi is Sanskrit word that can be translated as “tube,” “channel” or “flow.” It refers to the network of channels through which energy travels through the body.
major focus of Hatha yoga is balancing the nadis, and one of the most effective methods of doing so is a form of pranayama called nadi shodhana, or alternate nostril breathing. It is often included at the end of an asana practice
Baby ganesha sitting on the lap of lord shiva and mother parvathi vintage baz...Dokka Srinivasu
These are 2 different Baby Ganesha sitting on the Lap of Lord Shiva and Mother Parvathi vintage bazaar post cards of 19th Century in my collection.
I am sharing these in my Heritage of India blog.
http://indian-heritage-and-culture.blogspot.in/2015/09/baby-ganesha-sitting-on-lap-of-lord.html
Every person want to fulfill something in his or her life. But success is coming to those people who are moving forward to implement some action instead of just thinking. Success is coming to those who think properly with proper and dedicated planning.
Every person has infinite potential within him/her. These 18 principles are useful as how a person use his infinite potential to succeed in life.
I prepared this power point presentation and i hope many people will benefited with this presentation to succeed in their Goals and Life. All the best to the readers those who study and implement these principles.
Maithreem Bhajatha song by smt. m.s. subbulakshmi at united nationsDokka Srinivasu
Maithree Bhajatha Song by Srimati M.S. Subbulakshmi at United Nations
http://srimati-ms-subbulakshmi.blogspot.in/2012/04/maithree-bhajatha-song-by-srimati-ms.html
Lord shiva with young ganesh mythological post cardDokka Srinivasu
This is my mythological post card. i share this in my heritage of india blog.
http://indian-heritage-and-culture.blogspot.in/2012/04/lord-shiva-with-young-ganesha.html
Heritage of India, Taj Mahal Post Card
I shared this in my heritage of India blog.
http://indian-heritage-and-culture.blogspot.in/2012/04/taj-mahal-post-card.html
- Video recording of this lecture in English language: https://youtu.be/lK81BzxMqdo
- Video recording of this lecture in Arabic language: https://youtu.be/Ve4P0COk9OI
- Link to download the book free: https://nephrotube.blogspot.com/p/nephrotube-nephrology-books.html
- Link to NephroTube website: www.NephroTube.com
- Link to NephroTube social media accounts: https://nephrotube.blogspot.com/p/join-nephrotube-on-social-media.html
The prostate is an exocrine gland of the male mammalian reproductive system
It is a walnut-sized gland that forms part of the male reproductive system and is located in front of the rectum and just below the urinary bladder
Function is to store and secrete a clear, slightly alkaline fluid that constitutes 10-30% of the volume of the seminal fluid that along with the spermatozoa, constitutes semen
A healthy human prostate measures (4cm-vertical, by 3cm-horizontal, 2cm ant-post ).
It surrounds the urethra just below the urinary bladder. It has anterior, median, posterior and two lateral lobes
It’s work is regulated by androgens which are responsible for male sex characteristics
Generalised disease of the prostate due to hormonal derangement which leads to non malignant enlargement of the gland (increase in the number of epithelial cells and stromal tissue)to cause compression of the urethra leading to symptoms (LUTS
ARTIFICIAL INTELLIGENCE IN HEALTHCARE.pdfAnujkumaranit
Artificial intelligence (AI) refers to the simulation of human intelligence processes by machines, especially computer systems. It encompasses tasks such as learning, reasoning, problem-solving, perception, and language understanding. AI technologies are revolutionizing various fields, from healthcare to finance, by enabling machines to perform tasks that typically require human intelligence.
Tom Selleck Health: A Comprehensive Look at the Iconic Actor’s Wellness Journeygreendigital
Tom Selleck, an enduring figure in Hollywood. has captivated audiences for decades with his rugged charm, iconic moustache. and memorable roles in television and film. From his breakout role as Thomas Magnum in Magnum P.I. to his current portrayal of Frank Reagan in Blue Bloods. Selleck's career has spanned over 50 years. But beyond his professional achievements. fans have often been curious about Tom Selleck Health. especially as he has aged in the public eye.
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Introduction
Many have been interested in Tom Selleck health. not only because of his enduring presence on screen but also because of the challenges. and lifestyle choices he has faced and made over the years. This article delves into the various aspects of Tom Selleck health. exploring his fitness regimen, diet, mental health. and the challenges he has encountered as he ages. We'll look at how he maintains his well-being. the health issues he has faced, and his approach to ageing .
Early Life and Career
Childhood and Athletic Beginnings
Tom Selleck was born on January 29, 1945, in Detroit, Michigan, and grew up in Sherman Oaks, California. From an early age, he was involved in sports, particularly basketball. which played a significant role in his physical development. His athletic pursuits continued into college. where he attended the University of Southern California (USC) on a basketball scholarship. This early involvement in sports laid a strong foundation for his physical health and disciplined lifestyle.
Transition to Acting
Selleck's transition from an athlete to an actor came with its physical demands. His first significant role in "Magnum P.I." required him to perform various stunts and maintain a fit appearance. This role, which he played from 1980 to 1988. necessitated a rigorous fitness routine to meet the show's demands. setting the stage for his long-term commitment to health and wellness.
Fitness Regimen
Workout Routine
Tom Selleck health and fitness regimen has evolved. adapting to his changing roles and age. During his "Magnum, P.I." days. Selleck's workouts were intense and focused on building and maintaining muscle mass. His routine included weightlifting, cardiovascular exercises. and specific training for the stunts he performed on the show.
Selleck adjusted his fitness routine as he aged to suit his body's needs. Today, his workouts focus on maintaining flexibility, strength, and cardiovascular health. He incorporates low-impact exercises such as swimming, walking, and light weightlifting. This balanced approach helps him stay fit without putting undue strain on his joints and muscles.
Importance of Flexibility and Mobility
In recent years, Selleck has emphasized the importance of flexibility and mobility in his fitness regimen. Understanding the natural decline in muscle mass and joint flexibility with age. he includes stretching and yoga in his routine. These practices help prevent injuries, improve posture, and maintain mobilit
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MANAGEMENT OF ATRIOVENTRICULAR CONDUCTION BLOCK.pdfJim Jacob Roy
Cardiac conduction defects can occur due to various causes.
Atrioventricular conduction blocks ( AV blocks ) are classified into 3 types.
This document describes the acute management of AV block.
Couples presenting to the infertility clinic- Do they really have infertility...Sujoy Dasgupta
Dr Sujoy Dasgupta presented the study on "Couples presenting to the infertility clinic- Do they really have infertility? – The unexplored stories of non-consummation" in the 13th Congress of the Asia Pacific Initiative on Reproduction (ASPIRE 2024) at Manila on 24 May, 2024.
Pulmonary Thromboembolism - etilogy, types, medical- Surgical and nursing man...VarunMahajani
Disruption of blood supply to lung alveoli due to blockage of one or more pulmonary blood vessels is called as Pulmonary thromboembolism. In this presentation we will discuss its causes, types and its management in depth.
Lung Cancer: Artificial Intelligence, Synergetics, Complex System Analysis, S...Oleg Kshivets
RESULTS: Overall life span (LS) was 2252.1±1742.5 days and cumulative 5-year survival (5YS) reached 73.2%, 10 years – 64.8%, 20 years – 42.5%. 513 LCP lived more than 5 years (LS=3124.6±1525.6 days), 148 LCP – more than 10 years (LS=5054.4±1504.1 days).199 LCP died because of LC (LS=562.7±374.5 days). 5YS of LCP after bi/lobectomies was significantly superior in comparison with LCP after pneumonectomies (78.1% vs.63.7%, P=0.00001 by log-rank test). AT significantly improved 5YS (66.3% vs. 34.8%) (P=0.00000 by log-rank test) only for LCP with N1-2. Cox modeling displayed that 5YS of LCP significantly depended on: phase transition (PT) early-invasive LC in terms of synergetics, PT N0—N12, cell ratio factors (ratio between cancer cells- CC and blood cells subpopulations), G1-3, histology, glucose, AT, blood cell circuit, prothrombin index, heparin tolerance, recalcification time (P=0.000-0.038). Neural networks, genetic algorithm selection and bootstrap simulation revealed relationships between 5YS and PT early-invasive LC (rank=1), PT N0—N12 (rank=2), thrombocytes/CC (3), erythrocytes/CC (4), eosinophils/CC (5), healthy cells/CC (6), lymphocytes/CC (7), segmented neutrophils/CC (8), stick neutrophils/CC (9), monocytes/CC (10); leucocytes/CC (11). Correct prediction of 5YS was 100% by neural networks computing (area under ROC curve=1.0; error=0.0).
CONCLUSIONS: 5YS of LCP after radical procedures significantly depended on: 1) PT early-invasive cancer; 2) PT N0--N12; 3) cell ratio factors; 4) blood cell circuit; 5) biochemical factors; 6) hemostasis system; 7) AT; 8) LC characteristics; 9) LC cell dynamics; 10) surgery type: lobectomy/pneumonectomy; 11) anthropometric data. Optimal diagnosis and treatment strategies for LC are: 1) screening and early detection of LC; 2) availability of experienced thoracic surgeons because of complexity of radical procedures; 3) aggressive en block surgery and adequate lymph node dissection for completeness; 4) precise prediction; 5) adjuvant chemoimmunoradiotherapy for LCP with unfavorable prognosis.
Ozempic: Preoperative Management of Patients on GLP-1 Receptor Agonists Saeid Safari
Preoperative Management of Patients on GLP-1 Receptor Agonists like Ozempic and Semiglutide
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2. Your inhalation is related to how you allow yourself to receive from the Source and from others...your exhalation is
related to how you give from yourself, and how you express yourself to the world and people around you.
Although breathing is a vegetative-automatic-unconscious function of your body, by intentionally modulating the breath
with pranayama, you can bring opening and spaciousness to your mind, tranquility to your emotions, and healing to
your physical body.
Pranayama has the power to bring your attention to your inner space, where you can dive into the realms of your mind
and your emotions and know more about your true self. Just like meditation practice, pranayama leads you towards
your inner sanctuary where you can get in touch with both your wounds and your inner light.
Only after recognizing the need inside of you to open and bring more light to your being and personality will you
be able to change and heal whatever is revealed. By awakening dormant feelings and emotions you can start the
purification of your samskaras (past habitual actions) and move forward towards the daily process of growing as a
human being.
Contemplation of yourself and self-knowledge is the first step in this journey...
T00LS FOR YOUR PRACTICE
According to Yoga practice, the way of breathing is divided into 4 phases:
1. Puraka -inhalation phase
2. Rechaka -exhalation phase
3. Kumbhaka or Antara Kumbhaka -retention with air
*retention with air should be avoided by people with heart disease or high blood pressure
4. Shunyaka or Bahya Kumbhaka -retention without air
During kumbhaka, the body has time to assimilate more prana. After your inhalation, when you have brought more air
and prana into your body, you can channel that energy all over your nadi system. In shunyaka, the body becomes more
receptive, empty, and clear before receiving again.
Matra - means portion, it is the counting unit that establishes the rhythm.
The breath registers and reflects all variations of emotional and mental fluctuations. When we interfere with the
unconscious rhythm of the breath, we can change our emotional and mental behavior patterns.
The most common rhythms are:
(1) for inhalation (2) for exhalation; and (1) for inhalation (1) for retention with air (2) for exhalation and (1) for
retention without air.
Bandha - energy lock or seal that helps to activate various energetic points in the body. By contracting specific
muscles, nerves, organs and glands, plus directing our attention to those areas, we channel energy to specific areas
and throughout the body.
Jalandhara Bandha - You find this lock by touching your chin to the center of your collarbones, without tensing your
shoulders. This bandha prevents the energy of Sahasrara (crown chakra) from moving down and burning itself in the fire
of digestion. Jalandhara Bandha also opens the end of your cervical spine, allowing the energy to move freely from the
base of your spine to the crown of your head.
Uddiyana Bandha - Upward and inward contraction of your abdominal muscles, in the area between your belly button
and the pelvis. This promotes a massage in the inner organs, and awakens the energy in your Manipura chakra (navel
area, the sun in your body).
Mula Bandha - Contracting and lifting the muscles of your perineum
(the area between genitals and anus). This stimulates the central nerve system
and Muladhara (root) chakra, and brings stability and connection to the earth.
When the 3 of these bandhas are done together, it receives the name of Bandha Traya.
2
3. The Jalandhara Bandha moves the prana from your heart down towards your abdomen and Mula Bandha with Uddiyana
Bandha moves the apana (bodily waste) up from the root chakra. When the encounter of these “two birds” or two
forces (prana and apana) happens in the abdomen they fly up together to Sahasrara.
Jiva Bandha or Kechari Mudra - Pressure with the tip of your tongue on the soft part of the roof of your mouth. This
promotes a massage in the Pituitary gland.
All these elements will be combined in different ways for different types of breathing, and can also be used during your
asana practice.
Drishti - Means gaze, turning your attention to a specific area of your body by turning your eye and awareness to that
point (ekragata). This technique facilitates meditation.
Nasagra Drishti - Gaze on the tip of the nose.
Bhrumadhya Drishti - Gaze on the space between your eyebrows, or ajna chakra, the center that opens intuition and
concentration.
“There is no asana as siddhasana, there is no strength like kumbhaka brings, there is no mudra as kechari
mudra, and there is no dissolution as nada (primordial sound)” Shiva Samhita
PRACTICE
1. Adhama - Abdominal Breathing
Lie down on your back with your knees bent and feet on the floor hip distance apart. Relax your shoulders and bring
your palms to your abdomen, resting your elbows on the floor. INHALE through your nostrils, relaxing the muscles of
your abdomen and expanding your abdomen towards your rib cage, and EXHALE through your nostrils, contracting
your abdomen and moving your navel towards your spine. Concentrate all of your attention on the abdominal area,
massaging your inner organs with this movement. Find the same rhythm for the in and out breath and relax your mind
in that rhythm. Repeat a minimum of 12 cycles of this breathing and opening for your lower back.
2. Madhyama - Diaphragmatic Breathing
In the same body position, shift your hand to your rib cage so that your fingertips are touching with elbows down. Keep
your chest open and shoulders relaxed. While you INHALE, open your rib cage outwards and upwards, filling your
diaphragm with air, noticing that your fingertips move away from each other. On your EXHALATION, contract your
diaphragm, moving your rib cage inwards and bringing fingertips towards each other again. This breathing helps your
digestion and stimulates your solar plexus (area around your navel). Again, the in and out breath are the same length.
Repeat this breathing for a minimum of 12 cycles.
3. Uttama - Thoracic Breathing
Resting in the same position with your hands next to your hips, INHALE and expand your thorax upwards towards the
sky and the sides of the chest outwards. EXHALE, contracting your lungs and moving all of your upper body towards
your sternum, concentrating on this point. This exercise can be done with one block right behind your heart center (in
the space between your shoulder blades) and another block supporting the back of the head. Deep and soft inhalations
and exhalations of the same length, repeating for a minimum of 8 cycles.
4. Prana Kriya - Whole Breathing
By breathing with our total capacity, we promote deep oxygenation and purification of our cells and unblock our
emotions, bringing the sensation of washing the inside of the body and the soul. In this technique we will combine the
last 3 breathing exercises. Sitting on a folded blanket, legs crossed in a comfortable position, with your spine straight
and heart center moving forward. Start EXHALING completely through your nostrils, and INHALE, bringing air and prana
simultaneously first to your abdomen, then diaphragm and lungs, and EXHALE, first emptying your lungs, then your
diaphragm, and then your abdomen last. INHALE bringing the air from down to up. EXHALE moving the air from up to
down.
3
4. First do some cycles with the breath the same length, and then try the rhythm (1) for inhalation and (2) for exhalation.
You can also breathe with small pauses after the in and out breaths. You can combine this breathing exercise with some
asanas, such as being on all fours, doing cat’s breath by moving head and hips up during the inhalation, creating a soft
back bend in your spine, and moving chin down and tailbone in during the exhalation, rounding your spine.
5. Ujjayi Breathing
Ujjayi means “victory” or “expansion.” Breathing in the whole breath, contract your throat softly, making a hissing
sound while the air passes behind it. This sound is like a whisper with your mouth closed. By listening to this sound you
can follow each inhalation and exhalation, increasing your concentration on the breath. This type of breathing also
increases the element of fire inside of your body, bringing greater purification and expanding vitality. This breathing
can be applied to static meditation and/or the practice of asanas. You can use this technique during your sun salutation
sequence.
6. Nadi Shodhana Pranayama - Alternated Breathing
Sitting on a folded blanket in comfortable cross-legged position, where you can keep your spine straight and heart
center open, put your hands in jnana mudra and rest them on your knees. Start by EXHALING completely. Then with
your right middle finger close your RIGHT nostril, then INHALE through your LEFT nostril, deeply and slowly. At the
top of your inhalation, hold the air in while you change sides, With your right middle finger, close your LEFT nostril,
then EXHALE completely though your RIGHT nostril. At the end of your exhalation, INHALE deeply through your RIGHT
nostril. At the top of your inhalation, hold the air in as you change sides again. Then closing the RIGHT nostril,
EXHALE completely though your LEFT nostril…
Continue this dancing prana flow, changing sides only when your lungs are full of air, and inhaling from the same nostril
that you just did your complete exhalation from. Repeat this breathing pattern for at least 10 cycles, bringing your
attention to the balance between the 2 main currents of energy in the body, right and left, sun and moon, day and
night, masculine and feminine, action and intuition.
After practicing Alternate Nostril Breathing for awhile, you can start adding rhythm to this technique:
Rhythm (1 - 1 - 2):
INHALE, counting 5 matras,
KUMBHAKA, retention of air for 5 matras,
EXHALE, counting 10 matras.
Rhythm (1 - 2 - 2):
INHALE, counting 5 matras,
KUMBHAKA, retention of air for 10 matras,
EXHALE, counting 10 matras.
While holding Kumbhaka, turn your inner gaze to that spot in between your eyebrows, ajna chakra, concentrating
and sending light and energy to that area. You can experiment with Manasika Nadi Shodhana Pranayama (an advanced
variation) using your mind and concentration without using your finger to close the nostril, actively changing the
nostrils by turning your full attention to one and then the other nostril. This is a powerful technique to develop
concentration.
Additional Note: If after breathing from both nostrils for awhile, you feel that one side is still more obstructed than the
other, you can spend some time breathing only though the blocked one, to open it to receive the energy.
7. Bhastrika - Accelerated Breathing
This pranayama oxygenates the whole body, bringing a larger amount of energy to the cells and awakening the
mind. In a sitting position, bring your attention and the breath to the abdominal area, ADHAMA Pranayama. EXHALE,
contracting your abdomen, INHALE, expanding your abdomen, Coordinate the breath and the movement of your belly.
After developing equal rhythm between the in and out breath, start slowly accelerating your breath, bringing a large
quantity of air in during the inhalation and completely exhaling that quantity very fast. This is going to produce a
vigorous sound. Continue for 30 seconds and then relax, watching the natural rhythm of your breath before starting
4
5. another round. While breathing in Bhastrika, imagine that you are pumping air, oxygen and prana to the crown of
your head. During the observation time, spread the light generated by the breathing exercise throughout your body,
especially in your heart center and navel area. You should practice Bhastrika for 3 rounds, with space in between. This
exercise cleans the lungs and nostrils and increases blood circulation, revitalizing the body. This exercise shouldn’t be
done at night time, especially before bed.
After some time of practice, you can add KUMBHAKA after BHASTRIKA for 10 matras, practicing your MULA BANDHA
during the retention.
8. Kapalabhati - Shining Skull Breathing
In a comfortable sitting position, keeping your spine straight, start by EXHALING completely through your nostrils,
INHALE deeply and slowly, and EXHALE like in Bhastrika, strong and fast through your nose. Repeat this 10 times,
cleansing the nostrils and the sinuses. This is ideal for morning time.
You can do Kapalabhati alternating your nostrils during the exhalation; INHALE slowly from both nostrils and close the
RIGHT nostril, EXHALE fast from your LEFT side. INHALE slowly from both nostrils and close your LEFT nostril, EXHALE
fast from your RIGHT.
You can also hold KUMBHAKA for 10 matras at the top of your inhalation and then exhale in Kapalabhati.
In this breathing exercise we send an extra dose of oxygen to our brain and lungs, promoting more oxygenation in these
organs and also more opening in the mind and overall vitality. This practice accelerates blood circulation and removes
impurities from the body, also removing any residue of mucus in the sinus and lungs.
Another way to practice Kapalabhati is in a standing position with feet hip distance apart. Do one cycle of Kapalabhati,
bend forward in Uttanasana and stay for 3 deep breaths, then squat down in Malasana for 3 more deep breaths and
stand up for one more cycle of Kapalabhati.
Daily Rhythms
These 8 breathing exercises can be done at different times during the day, bringing more light and energy to your life.
You can follow the suggestions below and from here, choose the ones that you can fit best into your daily life, or the
ones that are more appealing to you in this beginning process.
When you WAKE UP (before leaving your cozy bed!) lay on your back without the pillow, knees bent in Swara Shavasana.
You can do Exercises 1 to 3 successively, taking a small break (2 matras) in between each phase of the inhalation and
then exhale taking a small break (2 matras) in between each phase of exhalation.
Like this:
INHALE in your abdomen -hold for 2 matras
INHALE on your diaphragm - hold for 2 matras
INHALE on your chest - hold for 2 matras
EXHALE on your chest -hold for 2 matras
EXHALE on your diaphragm - hold for 2 matras
EXHALE on your abdomen - hold for 2 matras
You should perform at least 3 cycles of this pranayama.
Then when you stand up (with an empty stomach) take a full inhalation, PRANA KRIYA, and EXHALE completely and
WITHOUT AIR (SHUNYAKA), practice UDDIYANA BANDHA by bringing your navel in towards your spine and upwards,
staying without air, as long as you can, INHALE and repeat this process for at least 3 EXHALATIONS, followed by
SHUNYAKA and UDDIYANA BANDHA. This exercise will help your intestines work better and liberate the toxins held in
that area.
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6. DURING THE SHOWER, you can do one cycle of KAPALABHATI and one cycle of BHASTRIKA, cleansing the nostrils and
sinuses and awakening the mind.
AFTER LUNCH, you can do 3 cycles of ALTERNATE PRANAYAMA to help with your digestion and prepare your mind and
energy for the second part of the day.
AT THE END OF THE DAY, around sunset time, you can take 2 minutes to concentrate on your breath by doing PRANA
KRIYA for 3 rounds. Then observe the natural flow of your breath, bringing the light of the sun to your inner space.
BEFORE GOING TO SLEEP, practice abdominal breathing, in silence, concentrating on your breath until you fall sleep,
calming your mind and allowing your body to reach deep relaxation before you enter the dream world.
These exercises together will take a maximum of 15 minutes during your day.
Of course the best way to do pranayama is to concentrate totally on the practice itself and sit in the appropriate
position. In the way described above, you can bring the practice into your daily life, if you think that you don’t have
enough time to dedicate yourself to a sitting meditation/pranayama practice.
On the days that you have more free time, try to put more energy into developing the benefits and effects of
pranayama in your body and emotions by setting the alarm and spending at least 25 minutes performing one type of
pranayama with spaces in between cycles to observe the natural flow of your breath and to give space for emotions,
thoughts and feelings to arise and fall.
My suggestion is that you take at least 15 minutes in the morning, every day, to dedicate yourself to 1 or 2 types of
breathing. Use pranayama as a tool for your practice of introspection and self-knowledge, to get in touch with your
Inner Sacred Space, creating the opening to connect with the Universal Nurturing Source.
NAMASTE AND PEACE
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