In my previous post, it was mentioned that regular practice of Omkar, Bhramari, Sheetali (with open eyes) and Anulom-Vilom Pranayama in the mornings and evenings perfuses the eyes with plenty of blood flow and increases the overall well being of the eyes. All the pranayama breathing exercise can be done sitting in Padmasama, Siddhasana or Vajrasana, with hands on knees and with empty stomach. If it is done in the evening, ensure that there is a few hour gap between the meal and the pranayama.
Omkar
In the Omkar, AUM is being chanted and the 3 alphabets are pronounced in sequence. The A creates vibrations on the spinal cord and, U creates the vibrations in the throat and M creates vibrations to the brain. Awareness should be brought to the navel center (Manipura Chakra) when A creates the vibrations on the spine. Slowly move the awareness up the spine when U is being chanted. When the awareness reaches the throat center with the M vibrations, bring the awareness to the crown center (Sahasrara Chakra). After each AUM, stop for a moment to feel the vibrations of AUM in the whole body. Take the next inhalation and continue with the AUM chanting, with each chanting lasting about an average of 6 sec.
Bhramari
Bhramari is also known as ‘Bee Breath’ as the exhalation sound resembles the humming sound of a bee. This pranayama reduces fatigue, and mental stress and is good for ear, nose, mouth, and eye issues. This Pranayama breathing exercise also releases anxiety or frustration, get rid of anger and quieting the mind. The sound vibrations can be felt in the jaws, throat and face.
Technique:
- Close eyes and breathe deeply.
- Close the ears flaps gently with the thumbs and place your index finger just above your eyebrows, the middle fingers gently on the eyes, followed by the remaining fingers along the bridge of the nose.
- With the mouth closed (teeth slightly apart and jax relaxed), exhale slowly through the nose, making a humming sound of Om.
- Repeat this process for 5 times.
- This Bhramari pranayama is done after completing the Anulom Vilom pranayama.
Sheetali
Sheetali means to cool down. This exercise can cool down the body, give feeling of coldness, calm the mind along with body and have positive impact on the nervous system and endocrine glands.
Technique:
- Keep your both hands on knees.
- Bring the tongue out of the mouth and fold both sides of tongue like a tube or straw.
- Take a long, deep inhalation through the tube in the tongue which is formed by folding the both sides of tongue.
- After inhalation close your mouth and exhale with both nostrils.
- Repeat this about 8 to 10 times.
Anulom Vilom
Anulom Vilom pranayama is ideal for a healthy heart. It helps to cure mental problems like depression and anxiety, beneficial for breathing related problems like bronchitis and asthma) and improve the working of lungs. The nadis are purified to ensure proper supply of pranic energy to all the organs, enhancing the overall health of the body and remove toxins from the body
Technique:
- Close the right nostril with thumb and inhale from the left nostril.
- Release the thumb and close the left nostril with ring finger and exhale through the right nostril.
- Then inhale from right nostril and exhale through the left nostril (after closing the right nostril with the thumb).
- This is one round of Anulom Vilom
- Start with 5 rounds and increase it up to 20 rounds in one sitting.
- Also, the duration of inhalation can start from 2 seconds and go up to 20 seconds or beyond.
- Be focused and concentrate on the breathing during pranayama.
Nadi Shodhana
It is like Anulom Vilom pranayama (alternate nostril breathing) but in Nadi Shodhana pranayama, the breathe is held before exhalation. The benefits of Nadi Shodhan pranayama is same as the Anulom Vilom Pranayama.
Technique:
- Close the right nostril with thumb and inhale from the left nostril.
- After a full inhalation, close the left nostril with the ring finger and hold the breath.
- Release the thumb and keep left nostril closed with ring finger and exhale through the right nostril.
- Then inhale from right nostril while still keeping the left nostril closed with ring finger.
- After a full inhalation, close the right nostril with the thumb and hold the breath.
- Exhale through the left nostril while still keeping the right nostril closed with the thumb.
- This is one round of Nadi Shodhana
- Start with 5 rounds and increase it up to 20 rounds in one sitting.
- The ratio of inhalation:retention:exhalation can be 1:1:1 at the start and progress to 1:1:2, 1:2:2 or 1:4:2.
~ D.Tan (200hr YTT, Sep) ~
