Anuloma-Viloma Pranayama :
(i) Position of the Body : Sukhasana, Padmasana or Ardha Padmasana.
(ii) Technique : Stretch the left hand on the left knee, rear of the wrist touching the knee make a circular shape with thumb and Index finger. This is Gyan Mudra. Lift the right hand up and press the right Nostril with the right thumb and place gently the little and the ring fingers on the left Nostril. Remove thumb from the right Nostril and breathe in slowly and then press the right Nostril and breathe out through the left Nostril by removing the two fingers. Now breathe in through left Nostril and press the Nostril with the two fingers and breathe out through the right Nostril and then again breathe in through this Nostril and breathe out through the left Nostril. Continue the process 10-15 times in the beginning and increase it gradually.
(iii) Caution : While breathing in, the lungs shall expand and while breathing out, the lungs shall contract. Do not breathe in forcibly.
(iv) Duration : 10-15 times, increasing gradually
(v) Advantages :
(a) It increase the supply of oxygen in the blood.
(b) It removes the physical and mental infirmities.
Shatkarma : Shatkarma are the six scientific yogic exercises to eliminate waste materials from the body and keep the body healthy.
These six exercises are :
1. Neti
2. Dhoti
3. Wasti
4. Kapaal Bhati
5. Tratak
6. Naule
Bhastrika Pranayama : Bhastrika, or “bellows breath” is a traditional breathing exercise which helps to increase ‘Prana’ or life force in oneself.
Bhramari Pranayama : Bhramari, i.e., “Bee Breath” is a very effective pranayama for ‘ the purpose of meditation. Performing this breathing exercise helps to induce a calming effect on the mind. This pranayama helps in reducing high blood pressure, fatigue, and mental stress.
Ujjayi Pranayama : Sit in a comfortable position. Close your eyes and relax your mouth. Practice deep sessions of inhalations and exhalations. Feel the air passing through your wind pipe as you do the pranayama. During exhalation try to softly utter the sound “ahh” from your mouth. It is helpful in ear problems and for tonsils in nose and throat.
Kapaal Bhati :
1. Position of the Body : Sit in Padmasana or Vajrasana with hands on both the knees.
2. Technique : Breathe in slowly and gradually and breathe out (exhale) with thrust below the Navel point. Repeat this process 10-15 times in the beginning and then resume the position of rest.
3. Caution : Do not put pressure on the part above the Navel point during inhalation or exhalation
4. Advantages : (a) It purifies the respiratory tract. (b) Bad cold is cured.
Nadishodhan Pranayama : This pranayama purifies the pulse in the body. First in Singhasana, breathe in from the left side of nose then attain the state of Kumbhaka. Then, exhale slowly-slowly from the right side of nose. Now, inhale from the right nose. Attain the state of Kumbhaka and then breathe out slowly from the left side of nose. During the state of Kumbhaka, stop the breathe for 10 seconds and then, while breathing out, take 10 seconds to breathe out.
Advantages : Lungs become strong. Heart gets healthier.
