THE YOGA PRACTICE AND USES (ANULOMA VILOMA, BHRAMARI PRANAYAMA, BHASTRIKA )

ANULOMA VILOMA

THIS PRANAYAMA MANIPULATES THE FLOW OF ENERGY THROUGH THE NADIS (CHANNELS) IN YOUR BODY AND ULTIMATELY BRINGS ABOUT A BALANCE OF BOTH STIMULATION AND RELAXATION.

SEQUENCE

• USING YOUR RIGHT HAND CLOSE YOUR NOSTRILS.
• TUCK YOUR INDEX AND MIDDLE FINGERS INTO THE PALM OF YOUR HAND.
• USE YOUR THUMB TO CLOSE YOUR RIGHT NOSTRIL.
• USE YOUR RING AND LITTLE FINGERS TOGETHER TO CLOSE YOUR LEFT NOSTRIL.
• BREATHE IN THROUGH THE LEFT NOSTRIL CLOSING THE RIGHT.
• HOLD BREATH, CLOSING BOTH NOSTRILS.
• BREATHE OUT THROUGH THE RIGHT NOSTRIL KEEPING THE LEFT NOSTRIL CLOSED.
• BREATHE IN THROUGH THE RIGHT NOSTRIL KEEPING THE LEFT NOSTRIL CLOSED.
• HOLD THE BREATH, CLOSING BOTH NOSTRILS.
• BREATHE OUT THROUGH THE LEFT NOSTRIL KEEPING THE RIGHT CLOSED.
• COUNT TO TWO WHEN INHALING, HOLD FOR THE COUNT OF EIGHT THEN EXHALE TO THE COUNT OF FOUR.

CAUTION

 

 

1. TRY TO MAKE THE INHALATION AND EXHALATION OF EQUAL LENGTH.
2. TAKE CARE NOT TO STRAIN.
3. TRY TO MAKE EVERY BREATH SOFT AND GENTLE.
4. COUNT TO TWO WHEN INHALING, HOLD FOR THE COUNT OF EIGHT THEN EXHALE TO THE COUNT OF FOUR.

BENEFITS

• ANULOMA VILOMA RESTORES THE NATURAL BALANCE IN YOUR BREATHING.
• IT WILL REMOVE TENSION, FEAR, AND WORRY AND WILL MAKE THE MIND CALM, POISED AND SERENE.
• THROUGH THE PRACTICE OF THIS PRANAYAMA, HAPPINESS, HEALTH, VIGOUR AND MELODIOUS VOICE CAN BE ATTAINED.

BHASTRIKA PRANAYAMA

"BHASTRIKA" MEANS THE "BELLOWS" IN SANSKRIT. JUST AS A BLACKSMITH WORKS HIS BELLOWS, SO ARE THE ABDOMINAL MUSCLES EXERCISED DURING THIS PRACTICE IN WHICH AIR IS FOREFULLY DRAWN IN AND OUT.

SEQUENCE

1. SIT STRAIGHT IN A COMFORTABLE POSTURE. PADMASANA IS THE BEST ASANA TO ADOPT.
2. LET THE LEFT HAND REST ON THE LEFT KNEE AND PLACE THE RIGHT HAND NEXT TO THE NOSE.
3. INHALE AND EXHALE QUICKLY IN SHORT AND HAVE SHALLOW BREATHS THROUGH BOTH NOSTRILS FROM FOUR TO TEN TIMES.
4. CLOSE OFF BOTH NOSTRILS AND APPLY BOTH JALANDHARA AND MOOLABANDHA WHILE RETAINING THE BREATH.
5. RAISE YOUR HEAD AND EXHALE THROUGH THE RIGHT NOSTRIL TO COOL THE BODY DOWN.
6. NOW APPLY UDDIYANA BANDHA DIRECTLY AFTER THE EXHALATION.
7. BEGIN YOUR PRACTICE WITH THREE ROUNDS OF TEN PUMPINGS AND THEN VERY GRADUALLY WORK UP TO A MAXIMUM OF EIGHT ROUNDS OF A HUNDRED PUMPINGS.

CAUTION

• EXTENDING A SERIES FOR SO LONG CAN ALSO CAUSE DIZZINESS.
• COMFORT AND NOT RECKLESS EXCESS SHOULD GUIDE YOUR MOTIVES AND MANNER OF DOING.
• EXCESS IN PRACTICE MAY INDUCE DIZZINESS, DROWSINESS AND LOSS OF CONSCIOUSNESS.

BENEFITS 

• THIS PRANAYAMA MAKES YOU RELAXED AND REVITALIZED.
• IT REVIVES AND STIMULATES THE NERVOUS SYSTEM AND THE CIRCULATORY SYSTEM.
• BHASTRIKA BREATHING CLEARS THE MIND OF CONFUSION AND ENHANCES YOUR POWERS OF FOCUS.

BHRAMARI PRANAYAMA

IN THIS BREATHING PRACTICE A SOFT "HUMMING-BEE" SOUND IS PRODUCED DURING EXHALATION. SO, THIS PRANAYAMA IS NAMED BHRAMARI.

SEQUENCE

1. SIT IN A COMFORTABLE POSTURE KEEPING THE HEAD, BACK AND SPINE ERECT.
2. PLACE THE RIGHT THUMB AGAINS THE RIGHT NOSTRIL BUT DO NOT CLOSE IT.
3. INHALE SLOWLY AND DEEPLY THROUGH BOTH NOSTRILS.
4. PRESS THE RIGHT NOSTRIL WITH THE RIGHT THUMB.
5. RETAIN THE BREATH FOR A WHILE, THEN EXHALE TOUCHING THE LUNGS THROAT AREA AND LARYNX.
6. WHILE INHALING AND EXHALING, CONCENTRATE THE CONSCIOUS MIND ON THE THROAT AND PRODUCE A HUMMING SOUND LIKE THE BUZZING OF A BEE.

BENEFITS

• IT MAKES THE VOICE SWEET, AND HELPS IN CLARITY OF SPEECH.
• IT IS USEFUL FOR HYPERTENSION AND DEPRESSION AND AIDS BRAIN CELLS.
• BREATHING BECOMES DEEP AND SUBTLE.
• THE EXTENDED EXHALATION IN THIS BREATHING EXERCISE IS VERY GOOD FOR PREGNANT WOMEN IN PREPARATION FOR LABOUR.