the exponent of Yoga Shastra has integrated the entire
Yoga Shastra into various sutras, which circle around
Samadhi (reconciliation), Sadhana (means), Vibhuti and
Kaivalya. In the first part, reconciliation to achieve
control of mind and the means to perfect reconciliation
have been discussed. In the second part, Ashtaang Yoga,
which is required to achieve reconciliation, has been
discussed. In the third part, Vibhutis of Yoga and in
the fourth part, establishment of Kaivalya have been
Yoga has an important role in the perfection of Yoga.
These eight parts of Yoga are as follows -
(control of breath)
(restraining of sense organs)
truth, not stealing the wealth of others, celibacy and
renunciation, these are five parts of Yama or
Ahimsa (non-violence): Not tormenting
any creature through our mental, verbal and physical
action. Non-violence is a very powerful virtue. In the
company of a true non-violent Yogi, even the snake and
mongoose give up their natural hostility.
Satya (Truth): Mind must think without
jealousy and craftiness and the words should reflect
this state of mind truly.
Asteya (not stealing the wealth of others):
Mind must not think about the wealth of the others, eyes
must not see the wealth of the others and the body must
not make efforts to steal the wealth of the others.
Brahmacharya (celibacy): Mind must not
think about women, eyes must not see the women and the
body must not make efforts to come in contact with
women. Celibacy preserves semen- the wonderful force of
creation and thus helps Yogi to achieve extra-ordinary
Non-accumulation of things that provide comforts in the
way of sight sound, smell, taste and touch as well as
controlling the desire of getting others? wealth. When a
Yogi achieves perfection in renunciation, he
automatically comes to know about his own past, present
and future births as well as those of the others.
Regulation too has five kinds- purity, satisfaction,
expiation, recitation and devotion. Shaucha (purity):
Purity is of two kinds- external and internal. External
purity involves cleansing of body through water and
soil, of conduct through desertion of selfishness and of
food through consumption of plain edibles earned through
just means. Internal purity involves cleansing of inner
self through cultivation of pious feelings. It also
involves destruction of self-defeating feelings like
ego, anger, jealousy, fear, lust etc. Through the
practice of purification means, mind feels happy and
Santosh (satisfaction): Always being happy with what one
has received and remaining sated in favourable and
unfavorable situations are the features of satisfaction.
Tapa (expiation): Expiation begins from the mind when
one learns to control the ever- conflicting thoughts.
With that, a Yogi develops the capacity to tolerate
hunger and thirst, coldness and heat etc.
Swadhyay (Reading and reciting): Reading of benevolent
scriptures and reciting the name of almighty God are
included in this head.
Pranidhaan (devotion): Devotion involves dedicating our
every action- mental, verbal and physical at the feet of
God. Devotion helps one to win his ego and is an
efficient means to practice reconciliation.
Gestures in which a Yogi can sit for long without
straining his limbs is what we call as postures or
Asanas. In a particular posture, arms, legs and other
parts of the body are kept in a comfortable position
without feeling least pain. When a Yogi achieves
perfection, he can sit up to three hours in a posture
continuously. Postures are good means to control the
body and make it indifferent to the effects of heat and
cold. Some of the prominent Yogic postures have been
NAMASKAR (SALUTE TO THE SUN)
Namaskar is included in the regular routine of
prayer and worship. Means it must be practiced
regularly. Its greater importance has been
described in the scriptures. As per the
scriptures, a single day worship of the sun has
virtues equivalent to the bestowal presentation of
one lakh milk cows. Like worship, Surya Namaskaras
too has their own significance. Surya Namaskara
means prayer (Vandana) of Lord Surya. Surya
Vandana is short. Surya Namaskara is an ancient
system of Indian exercise. Stand facing the east
at dawn and peacefully chant the mantras to pray
Lord Surya and offer red sandals, flowers, rice
grains (Akshatas) with water of simply the water
alone as ARGHE (libation) and perform Surya
Namaskara. This whole process must be performed
before the sunrise.
Take water in a metal pot and mix all the
available veneration materials in it and hold the
pot in your fingers alone keeping the thumbs aside
and facing the east and chanting the following
Mantra offer the libation thrice.
recite the following Mantra to pray Lord Surya.
DHYEYAH SADA SAVITRI MANDALA MADHYAVARTI
NARAYANAH SARSIJA SANA SANNI VISHTHAH !
KEYURVAN MAKAR KUNDALA VAAN KIRITI,
HARI HIRANYA MAYA VAPUR DHRIT SHANKHA CHAKRAH ||
There are twelve positions or a posture involves
in Surya Namaskara. With all of these twelve
positions, each and every part of the body gets
ample execrsie. Surya Namaslara also enhances the
Among these twelve positions, ten are Asanas only.
The first one and the last one are two positions.
All these Asanas and position are very easy to
perform and can easily be practised by the people
of all ages. Together these twelve positions
constitute the process of Surya Namaskara and
twenty-five Namaskaras form one Avriti
Surya Namaskar must be performed at some open and
airy place. Perform Surya Namaskara slowly without
feeling tired (fatigue) or panting and puffing,
changing the feet every time, it must be performed
on each of the feet successively.
The completely procedure of performing Surya
Namaskara is thus: It begins with the Mantras, one
each for all the twelve Namaskara. These Mantras
are as follows:
OM MITRAYA NAMAH
OM RAVAYE NAMAH
OM SURYAY NAMAH
OM BHANAVE NAMAH
OM KHAGAYE NAMAH
OM PUSHNE NAMAH
OM SAVITRE NAMAH
OM ARKAYA NAMAH
OF THE FIRST NAMASKARA DAKSHASANA
Mantra: OM MITRAYA NAMAH
the first position of Surya Namaskara
contemplate the virtues of Lord Surya with
concentrated mind and feel that you are the
friend of everybody and have friendship with
every creature on the earth. Immersing
yourself with these feelings stand erect
stretching your hand, neck and all other parts
of your body. Stretching both of your arms,
touch your thighs with palms and inflate the
chest and point your vision on the tip of the
point your vision on the tip of the nose. This
is a position of attention. Since you stand
straight in 'Daksha' position hence this
posture is named 'DAKSHASANA'. BENEFITS -
the skin and waists are corrected, the
back becomes strength and new life and
vigor are pumped into the legs.
the vision on nose helps to control the
It is an
easy and effective way of attaining good
health and development of personality for
with concentrated mind enhances
OF THE SECOND NAMASKARA NAMASKARASANA
Mantra : OM RAVAYE NAMAH
together both of your hands in such a way that
that both the thumbs begin to touch your
chest. Expand your chest and pull in the belly
as far as possible. Look straight ahead. The
head, the neck and the body should remain in a
straight line. Closing the mouth inhale the
breath and hold it inside as far as possible
and then expose the breath. BENEFITS :
Disease of the throat is corrected and voice
is enhanced. Both mind and body become
OF THE THIRD NAMASKARA PARVATASANA Mantra : OM
Procedure : Raising the arms up,
stretch whole of your body backward while
gazing the sky with open eyes. Ben backward as
mush as possible, expand your chest at the
same time. BENEFITS :
Both the shoulders and the food pipe
(Esophagus) get exercise and diseases related
to them are corrected. Eyesight is also
OF THE FOURTH NAMASKARA
Mantra : OM BHANAVE NAMAH
: Inhaling the breath through
nostrils retain it and bend forward without
folding the knees. Ultimately rest both of
your palms on the ground and touch your knees
with your forehead or the nose and exhale the
breath that you held so far with audible
sound. If, in the beginning you are unable to
rest your palms on the unable to rest your
palms on the ground, simply touch the ground
with finger and practice slowly. BENEFITS :
the belly and digestive system are
corrected. The chest grows strong, hands
too become stronger and your become well
balanced, beautiful and good looking.
the feet, fingers are also corrected and
new lease of life is pumped in week
OF THE FIFTH NAMASKARA
Mantra : OM KHAGAYA NAMAH
: Inhale the breath through nostrils
and pull your right leg backward in such a way
that the knee and the fingers of the foot
touch the ground. Push forward your left leg
pressing the abdomen (belly) hard. Then
raising your head as high as possible, look
upward. Push down the waist and hold the
breath and stay in the osture as long as you
can. BENEFITS :
stresses the small intestine as well as
the seminal vesicles and these are
stretched. Thus this posture helps in
correcting the constipation and diseases
of the liver.
the semen is also corrected.
the Throat are also corrected.
OF THE SIXTH NAMASKARA
BHUDHARASANAMantra : OM
: Inhale the breath deeply and hold
it and pull both of your legs backward, so
that the thumbs of the feet, ankles and knees
touch each other. Stabilizing the feet and
keeping the head, waist, the back and the
elbows in a line bend forward and resting both
the palms on the ground keep your body like a
bow. BENEFITS :
One get relief from the pains specially of
arms, legs and the knees, Bulging waist is
trimmed and slimmed this posture is like a
panacea for the abdominal disorders.
OF THE SEVENTH NAMASKARA
Mantra : OM HIRANYAGARBHAYA NAMAH
: Holding the breath, rest both of
your knees on the ground. Touch the ground
with your chest and touch the lower part of
the neck with chin. Also touch the ground with
the upper part of the forehead and the nose.
Please note that the abdomen should not touch
the ground. It should be pulled in. Exhale the
breath now, Both the hands (palms) must be
kept on the sides of the chest (Fig.) BENEFITS :
makes the arms strong.
perform this Asana before getting
pregnant, the breast fed babies could be
saved from the attacks of many diseases.
OF THE EIGHTH NAMASKARA
Mantra : OM MARICHAYE NAMAH
Procedure : Keeping the legs, palms
and knees in Ashtanga prampatasana position,
unfolding the arms rise up simultaneously
inhaling the breath, push the chest out and
bend the waist in circle and backward. Look as
much up as possible and exhale the breath.
(Fig.) BENEFITS :
dullness invigorates the body and makes
the eyes glowing.
kinds of disorders related to male and
female reproductive systems, corrects the
irregularities in females menstrual
circulation is also corrected thereby
increasing the glow on the face.
OF THE NINTH NAMSAKARA
Mantra : OM ADITYAYA NAMAH
Repeat the process of Bhudharasana as
described in the step six (6)
OF THE TENTH NAMASKARA
Mantra : OM SAVITRA NAMAH
Procedure : Repeat the process of the
fifth Namaskara as described in the step five
(5) just reverse the position of the legs.
OF THE ELEVENTH NAMASKARA
Mantra : OM ARKAYA NAMAH
Repeat the process described in the fourth
Namskara, step four (4).
OF THE TWELTH NAMASKARA
Mantra : OM BHASKARAYA NAMAH
Procedure :Standing in the position
described in step two repeat the second Surya
Namaskara. Thus performing all the postures
for Surya Namaskara, each and every parts of
the body gets ample exercise whereas the
religious significance is also fully met with.
Every human being must perform Suyra Namaskara
and the anas related to it. By virtue of Surya
Namaskara, the poverty of the people is done
away with and they remain properous in many
births. Results of Surya Namaskara are
described thus in our scriptures:
ADITYASYA NAMASKARAM YE KURVANTI DINE
JANMANTAR SAHASTRESU DARIDRYAM NOPAJAYATE ..
Meaning :The man who performs
Surya Namaskara daily does not get poor in
thousand births. Hence, give Surya Namaskara
an urgent place in your daily routine. And
like the daily rising of the sun. Surya
Namaskara is indeed a daily routine.
- A SCIENCE OF BREATHING YOGA
literal meaning of Pranayama is Pranaís ayam
that is an extension of the Prana. The vital life
force. ĎTasmin ati shwas prashwas yogati
vichehhedah pranayamahí. That is, Pranayama is
nothing but a retention of the Prana-the vital
life-force breath through break in the rhythmic
breathing. Prana is that vital life force which
seems to be controlling every thing on this
tangible earth, and exist as a thought in the
world. In other words, the prana is related to the
mind and mind is related to the brain and the
brain is related to the soul (Atma) and the soul (Atma)
is ultimately related to that eternal divine force
called Paramatma. Thus the objective of Pranayama
is to stimulate, communicate, regulate and control
the vital life force that exist in the body.
Importance of Pranayama :
Tapo na param pranayamati, Tata vishuddhirmalana
diptishch gyanasya". That is no other Tapa or
penance greater than the Pranayama. It helps in
removing the blemishes and also helps the
knowledge to rise.
DHATNNAM MIYATHA MALAH
TATHENDRIYANA DAHYANTE DOSHAH PRANASYA MIGRAHAT
is, as the stage of a metal is removed or
destroyed by heating it in fire, smimilarly the
blemishes of the senses of the body are remove by
practicing Pranayama. Thus, the Pranayama is very
important for uprooting the evil thoughts that
accumulate over a long time in the mind and hence
refining the mind.
Significance of Pranayama is not limited to the
quenching of evil customs and purification of the
mind alone; instead it is related to enhancement
of health, mental development, spiritual
upliftment and achieving different kinds of
spiritual perfection. By performing Pranayama many
kinds of diseases are cured. With the awakening of
SHADACHAKRAS (Six cycles) and micropores
through Pranayama, one experience divine feelings.
Doors to physical comforts and luxuries are also
opened and the shares that clitch the soul are
Pranayama is like a fire for sin and thus consumes
(burn it), thus acts as a bridge to cross the
ocean called the world. Asanas destroys the
diseases, while sins are destroyed by Pranayama.
Through Pranayama, the spirit of the performance (Sadhak)
crosses over all the barriers and reaches the
brain (Mastaka) and it never dies nor falls
in the never-ending cycle of the birth and death.
As a bird, tied to a string, flies in all the
directions but not finding refuge anywhere
ultimately returns to its original place,
similarly the mind also flied in different
directions but ultimate finds support with the
soul only because the mind is tied to the spirit.
With the circulation of life giving breath, the
mind remains unstable. Dissolving the mind and the
spirit in each-other, Pranayana paves the way for
salvation. Hence, Pranayama has supreme
performing Pranayama the body remains healthy
and free from disease. It also decreases the
extends your life expectancy,enhances your
memory and does away with the mental illness.
and effectively affects the abdomen, liver,
urinary track, small and large intestines, and
the digestive system. Thus making you
vessels (arteries) are purified through
Pranayama and physical lethargy is removed.
your appetite, and general health of the body
improves and you begin to hear resonance
within your body.
practice of Pranayama spiritual powers awaken
which in turn give spiritual joy, lightness
and mental peace.
Pranayama can successfully follow celibacy.
Essential Knowledge about Pranayama
In order to practice Pranayama fully and
effectively, the learner must strictly follow the
: The place
for performing Pranayama must be isolated and airy
with ample ventilation.
TIME : The time of dawn is considered as
best for practicing Pranayama. If for any reason
it is not possible to practice it in the morning,
Pranayama can be practiced in the evening as well.
POSTURE : Mostly the Pranayama is practical
in PADMASAMA or SIDDHASANA.If you face difficulty
in sitting in these postures for too long, you can
select any posture you desire in which you can sit
for long time comfortably.
Veins & Arteries
In order to perform Pranayama in best way, pure
veins and arteries are essential.Hence it is said
NARI SHUDDHIM CHA TATPASHCHATE PRANAYAMAM CHA
Pranayama only after purifying your veins. To
purify the veins, first practice the postures (Asanas).Pranayama
must be practiced punctually at the fixed time
with empty stomach. After the ten minutes of
finishing Pranayama, take a glass of milk.In line
with, Excess of everything is bad. Never practice
Pranayama excessively to the point of dropping you
must feel fresh, and active after each session of
Do not take bath immediately after Pranayama. You
can take bath after half an hour of Pranayama,
though it is better to practice Pranayama after a
bath, instead of taking bath after it. Always
inhale and exhale breath slowly by doing so the
mind remains stable and peaceful. Novices and the
learners must initially practice inhalation and
exhalation take twice as much times to exhale the
breath as you take to inhale.Increase the period
of breathís retention slowly. During the first
week retain the breath for four seconds, during
the second week for eight seconds and during the
third week practice to retain the breath for
twelve seconds. Continuing the breath upto your
Practice inhalation, exhalation and retention of
breath in such a way that at no point during the
practice you feel suffocation or uneasiness.For
inhalation, retention and exhalation of breath
keep a ratio of 1,4 and 2. It means inhale the
breath chanting OM once, retain the breath upto
your times reciting of OM and exhale it reciting
OM twice In the second week increase this ratio to
2:3:4 and in third week to 3:12:6. Thus increasing
the ratio reach up to 16:64:32. Use the fingers of
left hand to count the chanting of OM. Once
practiced, you wonít need to keep a count of it,
you will spontaneously follow the ratio.
Donít be discouraged by some initial mistakes,
and donít drop the practice in panic. You will
learn slowly. Your common sense, inner wisdom and
soulís voice together tells you the way to
IMPORTANT PARTS OF
exhalation and retention of breath.
Ida, Pingla, and
Jallundhurbandha and Uddiyanabandha.
the veins and arteries.
TO THE PARTS
Method of Pranayama:
practice Pranayama, the left and the right
nostrils are to be closed successively. This is
mostly done with the help of the right hand. Using
the right handís thumb, right nostril is closed,
while the left nostril is closed with the help of
the ring and little fingers of the same hand. When
the nostrils need not be closed put both the hands
on your knees. Practice Padamasana, Siddhasana,
Swastikasana and Sukhasana as far as possible to
RECHAKA AND KUMBHAKA Meanings of these three terms are thus :
Inhalation of breath
Retention of breath
∧ SUSHUMNA NERVES:
These are three nerves through which flows the
life. The moon, the sun and the fire are the
gods of these three nerves respectively. Ida
flows via left nostril, and Pingla flows via
right nostril, while Sushumna flows via both
the nostrils. Hence Sushumna is also called as
the middle nerve. Ida and Pingla keep on
changing the tone every hour.
is cool and is mainly Tama. It controls
the thoughts of the person.
nerve is hot and is mainly Raja is nature.
Pingla nerve controls the vital force or
life of a person.
is also called as The Brahmanadi. Among
all the nerves it is the most important
nerve. It is also as Saraswati and Shanti
nerve. It is neither hot nor cool but
maintains a balance between the two. Light
and knowledge are gained from this nerve.
It helps the learner in spiritual
From physical point of view, a balance
between these three nerves provides
health, vigor, peace and long life.
MULABANDHA, JALLUNDHAR BANDHA & UDDIYANA
During Pranayama, these three Bandhas are used.
The methods and the benefits of them are thus :
Press the suture at groin region with the heel of
right foot and put the heel of the left foot at
the base of the reproductive organs. Contracting
the anus, pull it forcibly in towards spinal cord
and feel as if you are trying to pull the wind in
your belly upward. Position of the feet can be
Pranayama in this Bandha (posture) you can
Practice of this
posture helps to follow celibacy.
stimulates appetite; removes constipation, and
strengthens the semen.
The learner who
practices this posture can remain young
:- First of
all take a sitting posture Contract the throat
then and bend the head forward, and rest the chin
firmly at the chest.
Jallundharbandha is performed at the end of Puraka
(inhalation) and beginning of Kumbhaka (retention
of breath) common learners must try this Bandha
only after practicing Pranayama well.
With practice of
this Bandha, Prana (breath) begins to flow
through its prescribed path.
stimulates Kundalini power to rise upward. Ida
and Pingla nerves are bound by this Bandha.
Bandha can be practiced both in standing posture
and in sitting posture. It standing posture put
your hands on the knees or slightly above the
knees on the thighs. Bend your body a little
forward while keeping a gap between your feet.
Exhaling forcibly, empty your lungs. Contracting
the belly, pull the navel and intestine towards
your back. Thus your diaphragm will be pushed up
and the wall of the belly will be also be pulled
upward. This Bandha is practices at the end of
Kumbhaka (retention of breath) and beginning of
Rechaka (exhalation of breath). (Fig.)
practice of Uddiyana Bandha, the learner may
remain young forever.
This Bandha is
extremely helpful in following celibate
awakens the Kundalini power.
practice of this Bandha, the body remains
healthy and powerful.
NOTE : Practice and perfect these three
Bandhas in Padmasana or Siddhasana.
PURIFICATION OF ARTERIES
veins, through which the blood flows in the body, can be
purified by practicing Pranayama. For this purpose the
Pranayama that is practiced is ANULOM-VILOM Pranayama.
A common learner must begin the practice of Pranayama with
Anulomvilom. Being simple in nature, even common people also
easily practice Anulomvilom Pranayama.
Sit down in Padmasana or Siddhasana. Close your right
nostril with your right hands thumb and inhale through left
nostril as long as you can easily inhale. When your lungs
are full, close both the nostrils and hold the breath for
some time. Then slowly exhale through the right nostril
closing the left. Thereafter close your left nostril and
inhale through the right nostril and then closing both the
nostril holds the breath in your body and ultimately exhale
the breath through your left nostril. Thus you finish one
cycle (Avartana) of veins purifying Pranayama. Practice
three or four Avartanas daily and increase this practice
slowly. Once practiced well, practice this Pranayama in the
ratio of 1:2:2, That is inhale for four seconds; hold the
breath for eight seconds and then exhale the breath in eight
seconds. Increase this ratio slowly upto a ratio of 5:20:10.
Itís an excellent method
to perform Pranayama that does away with the lungís
Through this Pranayama,
the blood gets an increased amount of life giving oxygen
that thoroughly cleans and purifies it.
KAPALBHATI (GLOWING OF SKULL)
Kapal is a Sanskrit word that means skull, while Bhati means
lighting or glowing. Thus Kapalbhati is such a kind of
Pranayama, practicing which the skull begins to glow.
Sit down in Padmasana or Siddhasana. Rest both of your hands
on the knees, and close the eyes. Now like the blower of a
blacksmith, begin to perform Puraka and Rechaka (inhaling
and exhaling of breath). This exercise must be performed
laboriously. There is no Kumbhaka or holding of breath
stage. Inhalation and exhalation of breath play the all
important role. Your nerves will reverberate in this
exercise and you will sweat profusely. It is an extremely
powerful exercise performing which all of your cells,
neurons and nerves vibrate rapidly.
In the beginning, exhale only once per second. Increasing
your speed slowly then exhale twice per second. Initially
practice a cycle of ten exhalations. Increase the number of
. Benefits :
Kapalbhati clears your
skull, respiratory tract and the sinus.
Destroying the cough that
clogs the trachia Kapalbhati leads to the cure of
By practice of Kapalbhati,
air cells in the lungs receive ample amount life giving
oxygen, hence germs of diseases like tuberculosis cannot
Carbon dioxide The gaseous
waste of respiration process is exhaled out in large
amount thus purifying the blood.
This process also
activates the heart and enhance the capacity of the
respiratory system, circulation system and digestive
KINDS OF PRANAYAMA :
Among the many kinds of Pranayama. i.e. Kumbhaka, eight
kinds are considered as main. These are (a) SuryaBhedan,
(b) Ujjayi, (c) Sitkari, (d) Shitali, (e) Bhastrika, (f)
(g) Murchha and (h) Plavini
SURYA BHEDAN :
bhedan means pricking of Pingla nerve that is the nerve of
the sun. Thus, the main aim of this Pranayama is to awaken
Pingla nerve. As a result of this Pranayama, that part of
the brain which is the abode of masculine power (Shiva),
is awakened practice of Surya Bhedan causes a lot of heat
to generate in the body, hence practice of this Pranayama
is more beneficial in winters.
Sit in Padmasana or Siddhasana and close your eyes. Now
close the left nostril with the little finger of your
right hand and inhale as deeply as you can through your
right nostril then close the right nostril with the thumb
of right hand and resting the chin on the chest, retain
the breath. Increase the interval of breath retention (Kumbhaka)
slowly then closing your right nostril with the thumb of
right hand silently exhale the breath you have so far
retained Repeat the process again.
With regular practice of
this Pranayama, the mind is refined, and intestinal
germs and diseases caused by wind, are destroyed.
This Pranayama awakens
Kundalini power, as a result of which, appetite is
Rheumatic and other wind
caused diseases are corrected. To get rid of the blood
disorders, skin diseases and leprosy, This Pranayama
It strengthens the
liver, which then begins to secret bile in ample
Note : People affected with diseases must perform
this Pranayama in winters or rains under mild sun.
Sit in Padmasana or Siddhasana. Close your mouth. Contract
the inner part of the tongue and the wall of throat facing
it. Now inhale the breath through both the nostrils
equally and fill your chest. Then retain the breath as
long as you can do comfortably. Ultimately closing right
nostril with right handís thumb, exhale slowly through
the left nostril. Expand the chest while you are inhaling
the breath. The speed of inhalation must not vary.
With this Pranayama, the
warmth of the head is reduced, and lung diseases like
asthma, tuberculosis etc. are cured.
It kindles your appetite
and enhances the capacity of digestive systems,
respiratory systems etc.
Note : It is better to practice this Pranayama in
Sit in Padmasana and Siddhasana and roll the tongue upward
in such a way that itís tip touches the upper palate and
itís mid part touches the lip. Now suck in the air with
an audible. Si..S-..Si.. sound. Then retain the breath as
long as possible. Ultimately exhale the breath through
both the nostrils.
With practice of sitkari
Pranayama effects the hunger, the thirst, the laziness
and the sleep are removed.
It prevents the bile
Hardness of the tonsils
is also removed by it.
With regular practice of
the Pranayama the mental and physical powers of the
Sit in the Padmasana, Siddhasana or Vajrasana. Protruding
the tongue roll it along the sides so that it takes the
shape of blowpipe. Now suck in the air and retain it
inside your lungs as long as possible. Ultimately exhale
the breath through both the nostrils.
The Pranayama expels the
toxins that accumulate in the blood, and thus purifies
Diseases like tumor,
jaundice,skin diseases, fever are cured, and it also
corrects indigestion and constipation.
It quenches the thirst.
Hence if for any reason getting water is impossible at
some place, and you are feeling thirsty you may quench
the thirst through this Pranayama.
With regular practice of
this you may become immune to the snakebite and
For the people who lose
temper easily and get excited quickly this Pranayama
is highly beneficial.
With this Pranayama
uncontrolled growth of placenta, liver, spleen and
disease like gangrene, leprosy etc. are corrected.
Sankrita is called as Bhastrika. Hence exhalation of
breath forcibly and quickly is the main feature of
Bhastrika Pranayama. One should inhale and exhale breath
like a blower. It is in a way a combination of Kapalbhati
and Vjjayi. Among all the Kumbhakaras, this Pranayama is
considered the best.
Sit in Padmasana and Siddhasana stretch your head, neck
and back. Put your hands in lap or on the knees. Inhale
and exhale rapidly your or five times like a blower.
Similarily contract and expand the lungs. A peculiar
rusting sound will be produced during the practice of this
Pranayama. But the performer must practice this Pranayama
rapidly and without stopping even once. At the completion
of one cycle (Avartana) the performer must inhale breath
as deeply as possible and retain it as long as possible.
Ultimately exhale as much breath as possible. Thus a cycle
(Avartana) of Bhastrika completes. After resting a while,
perform another cycle of this Pranayama. Perform three
cycles of the Pranayama in a go. If not possible, perform
only single cycle. Perform this Pranayama twice-once in
morning and evening each in winters, and only once a day
With the practice of
Bhastrika, swelling of the throat is corrected,
appetite is kindled and the cough is removed. Diseases
of the nose and chest like asthma, tuberculosis etc.
are also corrected.
Diseases caused by
imbalance of wind, cough and bile (Vata, Cough and
Pitta) are also corrected by this Pranayama.
If no other means to
warm the body is available, it can be heated with the
help of this Pranayama.
Pores of Sushumna nerve
are opened by Bhastrika.
The name of
this Pranayama originates from Sanskrit word Bhramar that
means bumblebee. While performing this Pranayama a buzzing
sound, typical of bumblebee is produced from the nostrils.
Sit down in Padmasana or Sidhasan. Now inhale and exhale
breaths rapidly through both the nostrils with a buzzing
sound that is similar to the buzzing of bumble bee. Keep
on doing this exercise till you sweat profusely. End the
exercise with inhaling the breath through nostrils as
deeply as possible and hold it as long as you can. Then
exhale through both the nostrils. As you increase the
speed of inhalation and exhalation of breath, The speed of
blood circulation will also increase, leading to
generation of heat in the body and profuse sweating and as
you know evaporating sweat will cool down your body and
you will experience hilarious or joyful sensation.
The mood feels elevated,
with increased flow of knowledge and the asceticism
begins to appear.
With successful practice
of Kumbhaka the performer enters successfully the
stage of trance (Samadhi)
Without practicing Anulom-Vilom Pranayama first, This
Pranayama would not yield desired benefits.
this Pranayama the performer attains Murchhavastha the
state of unconsciousness or coma and his mind becomes free
of all the feelings. Hence this Pranayama is called as
Sit down in Posture that best suits you and inhale breath
through both the nostrils. Then retain the breath with the
help of a powerful Jallundharbandha. Ultimately exhale the
breath through both the nostrils.
The mind becomes free of
all the feelings and the performer experiences joy.
Through this Pranayama,
thoughts and resolution decreases in the mind,and a
person experiences the feeling of non-existence that
is the mana becomes Amana and annihilates in ethereal
energy called Parmatma.
originated from the Sanskrit word PLU that means to float.
Thus Plavini means the one that causes to float.
In the beginning practice this Pranayama in Siddhisana or
Vajrasana. With practice you can perform it in standing or
lying posture as well. If you are performing it in sitting
posture, inhale the breath through both the nostrils and
retain it by Jallundharbandha. When you take
Jallundharbandha, the retained air fills the intestines,
which get inflated as a result. End the Pranayama with
exhaling the breath through both the nostrils. If
necessary, remove the air that is trapped in the
intestines by balancing or Uddiyanabandha.
Expert of Plavini
Pranayama can sustain his life for many days without
During the practice of
this Pranayama the blood flows in the body extremely
speedily thus removing the impurities and toxins
accumulated in the body.
With practice of this
Pranayama, the performer gains the power to float on
the water. An expert can even remain floating on
deluging waters like a light lotus leaf.
For the perfection of this Pranayama, slow but continuous
and regular practice is extremely essential. Hence
practice is extremely essential. Hence practice this
Pranayama in the guidance of an expert teacher only.
invites you to the Wonderful Spiritual World
Engineer Rameshwar Prasad (B.Tech., M.Tech., P.G.D.C.A.,
P.G.D.M.) VAASTU INTERNATIONAL
49 C (Second Floor), Pocket- B, SFS
New Delhi - 110096,
TeleFax : +91-11-22615299 (Landline), Mobile : +91-
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