Patanjali, 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 discussed.
Ashtaang Yoga has an important role in the perfection of Yoga. These eight parts of Yoga are as follows -
Pranayaam (control of breath)
Pratyaahaar (restraining of sense organs)
Non-violence, truth, not stealing the wealth of others, celibacy and renunciation, these are five parts of Yama or restraints.
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 perfection.
Aparigraha (Renunciation): 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 concentrates easily.
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 described here.
SURYA NAMASKAR (SALUTE TO THE SUN)
Surya Namaskar is included in the regular routine of prayer and worship. Means it must be practiced regularly. It's 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.
Now 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 vision.
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 (frequency).
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 HIRANYA GARBHAYE NAMAH
OM MARICHAYE NAMAH
OM AADITYAAYA NAMAH
OM SAVITRE NAMAH
OM ARKAYA NAMAH
OM BHASKARAYA NAMAH
POSTURE OF THE FIRST NAMASKARA DAKSHASANA
Mantra: OM MITRAYA NAMAH
In 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 -
Disorders of the skin and waists are corrected, the back becomes strength and new life and vigor are pumped into the legs.
Focusing of the vision on nose helps to control the mind.
The face becomes glorious
It is an easy and effective way of attaining good health and development of personality for the students.
Meditating with concentrated mind enhances confidence.
POSTURE OF THE SECOND NAMASKARA NAMASKARASANA
Mantra : OM RAVAYE NAMAH
Fold together both of your hands in such a way 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 healthy.
POSTURE OF THE THIRD NAMASKARA PARVATASANA
Mantra : OM SURYAYA NAMAH
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.
Both the shoulders and the food pipe (Esophagus) get exercise and diseases related them are corrected. Eyesight is also improved.
POSTURE OF THE FOURTH NAMASKARA
Mantra : OM BHANAVE NAMAH
Procedure: 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.
Disorders of the belly and digestive system are corrected. The chest grows strong, hands too become stronger and your become well balanced, beautiful and good looking.
Disease of the feet, fingers are also corrected and new lease of life is pumped in week persons.
POSTURE OF THE FIFTH NAMASKARA
Mantra : OM KHAGAYA NAMAH
Procedure: 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.
The posture 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.
Thinness of the semen is also corrected.
Diseases of the Throat are also corrected.
POSTURE OF THE SIXTH NAMASKARA
BHUDHARASANAMantra : OM PUSHNE NAMAH
Procedure: 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.
POSTURE OF THE SEVENTH NAMASKARA
Mantra : OM HIRANYAGARBHAYA NAMAH
Procedure: 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 :
This posture makes the arms strong.
If ladies perform this Asana before getting pregnant, the breast fed babies could be saved from the attacks of many diseases.
POSTURE 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 :
Removing the dullness invigorates the body and makes the eyes glowing.
Correct all kinds of disorders related to male and female reproductive systems, corrects the irregularities in females menstrualcycles.
Blood circulation is also corrected thereby increasing the glow on the face.
POSTURE OF THE NINTH NAMSAKARA
Mantra : OM ADITYAYA NAMAH
Repeat the process of Bhudharasana as described in the step six (6)
POSTURE OF THE TENTH NAMASKARA
Mantra : OM SAVITRA NAMAH
Repeat the process of the fifth Namaskara as described in the step five (5) just reverse the position of the legs.
POSTURE OF THE ELEVENTH NAMASKARA
Mantra : OM ARKAYA NAMAH
Repeat the process described in the fourth Namskara, step four (4).
POSTURE 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 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.
PRANAYAMA - A SCIENCE OF BREATHING YOGA
Meaning of Pranayama:
The literal meaning of Pranayama is Prana’s ayam that is an extension of the Prana. The vital life force. ‘Tasmin ati shwas prashwas yogati vichehhedah pranayamah’. 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.
DAHYANTEDHMAYMANANAM DHATNNAM MIYATHA MALAH
TATHENDRIYANA DAHYANTE DOSHAH PRANASYA MIGRAHAT
That 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 broken.
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 significance.
Benefits of Pranayama
By regularly performing Pranayama the body remains healthy and free from disease. It also decreases the fat.
Pranayama extends your life expectancy,enhances your memory and does away with the mental illness.
Pranayama fully and effectively affects the abdomen, liver, urinary track, small and large intestines, and the digestive system. Thus making you efficient.
Veins and vessels (arteries) are purified through Pranayama and physical lethargy is removed.
Pranayama boosts your appetite, and general health of the body improves and you begin to hear resonance within your body.
With regular practice of Pranayama spiritual powers awaken which in turn give spiritual joy, lightness and mental peace.
Performers of Pranayama can successfully follow celibacy.
Essential Knowledge about Pranayama
In order to practice Pranayama fully and effectively, the learner must strictly follow the following things:
PLACE: 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.
Purifications of 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 SADHAYETA
Meaning: Practice 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 Pranayama.
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 breath’s 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 full capacity.
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 won’t need to keep a count of it, you will spontaneously follow the ratio.
Don’t be discouraged by some initial mistakes, and don’t drop the practice in panic. You will learn slowly. Your common sense, inner wisdom and soul’s voice together tells you the way to perform perfectly.
IMPORTANT PARTS OF PRANAYAMA
Method of Pranayama
Inhalation, exhalation and retention of breath.
Ida, Pingla, and Sushumna nerves.
Mulabandha, Jallundhurbandha and Uddiyanabandha.
Purification of the veins and arteries.
BRIEF INTRODUCTION TO THE PARTS
Method of Pranayama:
To 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 hand’s 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 perform Pranayama.
PURAK, RECHAKA AND KUMBHAKA
Meanings of these three terms are thus :
Purak : Inhalation of breath
Exhalation of breath
Kumbhaka : Retention of breath
IDA, PINGLA AND 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.
Ida nerve is cool and is mainly Tama. It controls the thoughts of the person.
Pingla nerve is hot and is mainly Raja is nature. Pingla nerve controls the vital force or life of a person.
Sushumna nerve 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 development.
From physical point of view, a balance between these three nerves provides health, vigor, peace and long life.
MULABANDHA, JALLUNDHAR BANDHA & UDDIYANA BANDHA
During Pranayama, these three Bandhas are used. The methods and the benefits of them are thus :
Mulabandha Method :
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 interchanged. (Fig.)
Practicing of Pranayama in this Bandha (posture) you can achieve perfection.
Practice of this posture helps to follow celibacy.
This posture stimulates appetite; removes constipation, and strengthens the semen.
This posture awakens Kundalini
The learner who practices this posture can remain young forever.
Method:- 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 it's prescribed path.
This Bandha stimulates Kundalini power to rise upward. Ida and Pingla nerves are bound by this Bandha.
UDDIYANA BANDHA :
Method:- This 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.)
With regular practice of Uddiyana Bandha, the learner may remain young forever.
This Bandha is extremely helpful in following celibate
This Bandha awakens the Kundalini power.
With regular practice of this Bandha, the body remains healthy and powerful.
NOTE : Practice and perfect these three Bandhas in Padmasana or Siddhasana.
PURIFICATION OF ARTERIES
Arteries and 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.
It’s an excellent method to perform Pranayama that does away with the lung’s diseases.
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 exhalation slowly. Benefits :
Kapalbhati clears your skull, respiratory tract and the sinus.
Destroying the cough that clogs the trachia Kapalbhati leads to the cure of asthma.
By practice of Kapalbhati, air cells in the lungs receive ample amount life giving oxygen, hence germs of diseases like tuberculosis cannot harm them.
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 system.
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) Bhramani, (g) Murchha and (h) Plavini
SURYA BHEDAN :
Surya 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 also stimulated.
Rheumatic and other wind caused diseases are corrected. To get rid of the blood disorders, skin diseases and leprosy, This Pranayama is excellent.
It strengthens the liver, which then begins to secret bile in ample quantity.
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 hand’s 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 winters.
Sit in Padmasana and Siddhasana and roll the tongue upward in such a way that it’s tip touches the upper palate and it’s 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 from increasing.
Hardness of the tonsils is also removed by it.
With regular practice of the Pranayama the mental and physical powers of the performer increase.
Method : 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 the blood.
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 Scorpio’s stings.
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.
Blower in 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 in summers.
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.
Through 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 Murchha.
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.
Plavini has 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 food.
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.