1. Suryabhedi or Suryanga Pranayama
Sit in a meditative pose, do the puraka (inhaling) through the right nostril, then do the kumbhaka (holding in) by applying jalandhara bandha and mulabandha, and in the end do the recaka (exhaling) through the left nostril. The duration of anta¨kumbhaka (holding in) should gradually be increased. This pranayama should be done 3, 5 or 7 times, and up to 10 after practising for some time. While doing kumbhaka one should meditate on the radiance of sun. In summer season, this pranayama should be done for a short duration.
Benefits
It increases heat and pitta (bile) in the body. It is beneficial in vata- and kapha- origin diseases, blood and skin disorders, worms in stomach, leprosy, gonorrhoea, contagious diseases, dyspepsia, indigestion, female diseases, etc. It helps awaken kundalini and delays the onset of old age. This pranayama should be done for a short duration after anuloma-viloma. By doing suryabhedi pranayama without kumbhaka, heart rate and work efficiency of the body improve and weight is reduced, for which it is essential to do 27 rounds twice a day.
2. Candrabhedi or Candranga Pranayama
In this pranayama, do the puraka (inhaling) through the left nostril, and then do the anta¨-kumbhaka (holding in, retaining the breath). It is better to do it with jalandhara-bandha and mμulabandha. Then do the recaka (exhaling) through the right nostril. In this pranayama the puraka is always done through candrasvara (left nostril) and the recaka through sμuryasvara (right nostril). Suryabhedi is just opposite. While doing the kumbhaka, meditate on the light of full moon. It should be practised for a short duration in winter season.
Benefit
With the feeling of coolness in the body, fatigue and heat are relieved. It calms the agitations of mind. It is useful in the burning felt due to pitta.
3. Karnarogantaka Pranayama
In this pranayama, after doing the puraka (inhaling) through both nostrils, we close the mouth and both nostrils and push the inhaled air out, It is like making an effort to breathe out through the ears. When the air presses toward the ears, there is automatically a sort of sound in the ears. Give 4-5 upward pushes to the breath and then do the recaka (exhaling) through both nostrils. It is sufficient to do it 2-3 times.
Benefits
It is beneficial for ear diseases and especially cures deafness.
4. Sitali Pranayama
Sit in a meditative pose with your hands resting on the knees. Corrugating (shaping into a groove) your tongue and keeping your mouth open, do the puraka (inhaling) through the mouth. Drawing the breath inside slowly through the groove in the tongue fill the lungs completely. Retain it for a few moments and then closing the mouth, do the recaka (exhaling) through both nostrils. Afterwards, corrugating the tongue, do the puraka through the mouth and the recaka through the nose. Thus, as required for the disease, it can be done 5-10 times. Practise it less in the winter.
Special Instructions
You can also apply jalandhara-bandha while doing the kumbhaka (retaining). Persons with kapha constitution and those with tonsil disorders should not do Sitali and sitkari pranayamas.
Benefits
It is beneficial for the diseases of tongue, mouth and throat. Abdominal tumors, spleen disorders, fever, dyspepsia, etc are cured.
By perfecting it one conquers hunger-thirst, this is what the yoga scriptures say.
It lowers the high B.P., is useful in the diseases of pitta origin, and also purifies the blood.
By perfecting it one conquers hunger-thirst, this is what the yoga scriptures say.
It lowers the high B.P., is useful in the diseases of pitta origin, and also purifies the blood.
5. Sitkari Pranayama
Sit in a meditative pose, stick your tongue to the ceiling of your palate clench the upper and lower teeth and keep the lips open. Now gradually making the 'si, si' sound, breathe in through the mouth and fill the lungs completely. Apply jalandhara-bandha and stay as long as you can conveniently. Then close the mouth and gently do the rceaka through the nose. Repeat this likewise. It can be practised according to one's disease or need.
Special Instructions
This pranayama can be practised without kumbhaka and jalandhara bandha.
During the puraka, the teeth and tongue should remain unmoved at their prescribed position.
During the puraka, the teeth and tongue should remain unmoved at their prescribed position.
Benefits
Its modes, properties and benefits are like Sitali pranayama.
Besides curing dental diseases and pyorrhea, etc., it cures the diseases of throat, mouth, nose and tongue.
Sleeping duration is reduced and the body remains cool.
It is beneficial in high B.P., if done 10-20 times.
Besides curing dental diseases and pyorrhea, etc., it cures the diseases of throat, mouth, nose and tongue.
Sleeping duration is reduced and the body remains cool.
It is beneficial in high B.P., if done 10-20 times.
6. Murccha Pranayama
In this pranayama, while doing the puraka (inhaling) with both nostrils we close our eyes and throw our head backward so that the gaze is fixed at the sky. Then we apply anta¨- kumbhaka, and in the end we bring our head into normal position and gently do the recaka (exhaling). Again, without taking rest we do the puraka, sky- gazing, kumbhakanall of them together, and resume the earlier position. It is sufficient to do it 5 times daily.
Benefits
It is beneficial for headache, migraine, Parkinson's Disease, nervous debility, etc. It is useful for improving the eyesight and memory. It helps awaken kundalini and is helpful in meditation by turning the mind inward.
7. Plavini Pranayama
It is a sort of vayu- dhauti (air wash). As you drink water with your mouth, similarly keep on sucking air till the whole abdomen is filled with it. Then you have to burp (belch) so that the whole sucked in air is thrown out of the abdomen. By sucking in air, the polluted air is expelled from the mouth.
Benefits
It helps cure all stomach ailments and hysteria. It destroys the worms and improves the appetite/ digestive system. Polluted air is expelled.
8. Kevali Pranayama
In this pranayama, only puraka-recaka (inhaling-exhaling) is done, not the kumbhaka (retaining). The word 'OM' is mentally resonated during puraka (inhaling) as well as recaka (exhaling). Thus with each inhalation and exhalation the mental 'ajapa- japa' of 'OM' in the form of 'udgμitha' goes on incessantly.
Benefit
Concentration is achieved soon and 'ajapa- japa' is perfected.
9. Nadi- Sodhana Pranayama
To start with, in nadi- sodhana pranayama, like anuloma-viloma pranayama, we should close the right nostril and inhale gently through the left nostril. When the inhalation is completed we should hold the prana inside according to our capacity and apply mulabandha and jalandhara- bandha.
We should breathe out very gently through the right nostril. When the exhalation is completed, we should inhale gently through the right nostril and do anta¨-kumbhaka (holding in). Holding in the breath as per our capacity, we should gently breathe out through our left nostril. Thus one round or one set of nadi-shodana pranayama is completed. If this procedure is done with mental concentration without touching the nostrils with your hand, it is more beneficial, because in this way the concentration of your mind is centred on praÆ’a and the mind attains absolute stability. There should not be any sound of breathing while inhaling and exhaling.
This pranayama must be done at least 1-3 times, even more at will. The ratio of puraka, anta¨kumbhaka and recaka in nadi-shodana pranayama in the beginning should as much as possible be 1: 2: 2:, i.e., if we do the puraka in 10 seconds, we should do the anta¨kumbhaka for 20 seconds, and then gently do the recaka (exhaling) in 20 seconds. Afterwards take this ratio to 1: 4: 2. When you have reached this level, you can also add bahya- kumbhaka (holding the breath out) to it, i.e., now the ratio of puraka, anta¨kumbhaka, recaka and bahyakumbhaka will be 1: 4: 2: 2.
This pranayama should be done at a very slow speed. The longer and subtler the speed of prana (breath), by doing this pranayama effortlessly without being particular about the number of times you do it, the more beneficial will it be for you. Inhaling, exhaling and retaining as per your capacity is the real ratio factor in this pranayama. If you do it this way, you don't need any rest in between. While doing puraka, kumbhaka and recaka, you should do in your mind japa (recitation) and meditation of 'OM' or Gayatri Mantra.
We should breathe out very gently through the right nostril. When the exhalation is completed, we should inhale gently through the right nostril and do anta¨-kumbhaka (holding in). Holding in the breath as per our capacity, we should gently breathe out through our left nostril. Thus one round or one set of nadi-shodana pranayama is completed. If this procedure is done with mental concentration without touching the nostrils with your hand, it is more beneficial, because in this way the concentration of your mind is centred on praÆ’a and the mind attains absolute stability. There should not be any sound of breathing while inhaling and exhaling.
This pranayama must be done at least 1-3 times, even more at will. The ratio of puraka, anta¨kumbhaka and recaka in nadi-shodana pranayama in the beginning should as much as possible be 1: 2: 2:, i.e., if we do the puraka in 10 seconds, we should do the anta¨kumbhaka for 20 seconds, and then gently do the recaka (exhaling) in 20 seconds. Afterwards take this ratio to 1: 4: 2. When you have reached this level, you can also add bahya- kumbhaka (holding the breath out) to it, i.e., now the ratio of puraka, anta¨kumbhaka, recaka and bahyakumbhaka will be 1: 4: 2: 2.
This pranayama should be done at a very slow speed. The longer and subtler the speed of prana (breath), by doing this pranayama effortlessly without being particular about the number of times you do it, the more beneficial will it be for you. Inhaling, exhaling and retaining as per your capacity is the real ratio factor in this pranayama. If you do it this way, you don't need any rest in between. While doing puraka, kumbhaka and recaka, you should do in your mind japa (recitation) and meditation of 'OM' or Gayatri Mantra.
Benefits
All the benefits are like those of anuloma-viloma pranayama. It is especially beneficial in muscular dystrophy, MS, SLE, polio, neuropathy and auto- immune disease. This pranayama helps control the senses, mind and prana.
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