WHAT IS THE SOLUTION FOR ACIDITY AND INSOMNIA ?

HYPER-ACIDITY

IT IS GOOD PRACTICE TO DO VAJRASANA FROM FIVE, TEN TO FIFTEEN MINUTES AFTER MEALS. THIS STRENGTHENS DIGESTIVE POWER, SO FLATULENCE AND CONSTIPATION DOESN'T RESULT. THIS COMPLETELY REMOVES THE MAIN CAUSE FOR PRODUCTION OF ACIDS.

THE PROCESS OF DIGESTION IS PERFORMED PROPERLY AND PERFECTLY BY PRANAYAMA.

PRANAYAMA RELAXES THE ORGANS IN THE BELLY. ADEQUATE SUPPLY OF BLOOD REACHES THE ORGANS. THE CONTROL OF BREATHING ADDS SPECIAL CAPACITY TO THE WORKING EFFICIENCY OF THE INTERNAL SECRETING GLANDS.

SHEETALI AND SHEETKARI PRANAYAMA ARE CAPABLE OF REDUCING THE BURNING SENSATION CAUSED BY STRONG ACID LIBERATED IN THE STOMACH. STRONG ACID GETS WASHED OUT IN KUNJAL KRIYA AND WE CAN SAVE OURSELF FROM GETTING ULCER.

YOGIC TREATMENT

VAJRA ASANA
BHUJANGA ASANA
SURYA NAMASKARA
SHEETALI PRANAYAMA
JALANDHAR BANDHA
KUNJAL KRIYA
YOGA MUDRA
SALABHA ASANA
BHASTRIKA PRANAYAMA
SHEETKARI PRANAYAMA
SHAVA ASANA

INSOMNIA

YOGA BENEFITS YOUR SLEEP IN VARIOUS WAYS. ASANAS, PRANAYAMA, AND YOGA-NIDRA ARE THE HELPFUL TOOLS IN YOUR EFFORTS TO RE-ESTABLISH A RESTFUL NIGHT'S SLEEP.

ASANAS

TADA ASANA
BHUJANGA ASANA
YOGA NIDRA
SALABHA ASANA
SHAVA ASANA

BESIDE THE ABOVE MENTIONED ASANAS AND PRANAYAMA PRACTICE OF YOGA NIDRA, CONCENTRATION AND MEDITATION GIVES THE BEST RESULT.

BENEFITS

YOGA HAS BENEFICIAL EFFECTS ON NERVOUS SYSTEM, AND THE BRAIN. CERTAIN YOGA ASANAS INCREASE THE BLOOD SUPPLY TO THE SLEEP CENTRE IN THE BRAIN, IT NORMALIZE THE SLEEP CYCLE.

YOGA WILL MAKE YOU FEEL ASLEEP SOONER AND IMPROVE THE QUALITY OF YOUR SLEEP SO THAT YOU NEED LESS SLEEP. YOU WILLHAVE A MORE RESTFUL SLEEP BECAUSE OF THE RELAXING ASPECT OF YOGA AND THE SUBSEQUENT RELIEVING OF STRESS, TENSION AND FATIGUE. THE PRACTICE OF BREATHING ALLOWS FOR MORE OXYGEN IN THE BODY PROVIDING CLARITY IN THE MIND.

YOGA NIDRA IS OF GREAT TO INSOMNIACS, IT RELAXES THE TENSIOS THAT ACCUMULATE IN THE MUSCLES, THE EMOTIONS AND THE MIND, ALLOWING THE PRACTITIONER TO REST DEEPLY. DAILY PRACTICE LEADS TO A DEEPER AND MORE RESTFUL NIGHT'S SLEEP.

SHEETKARI PRANAYAMA

SHEETKARI PRANAYAMA' - A BREATHING TECHNIQUE WHICH INVOLVES HISSING LEADING TO A COOLING EFFECT UPON THE WHOLE BODY.

SEQUENCE

SIT UPRIGHT IN A COMFORTABLE POSTURE, KEEPING THEG HEAD, NECK, AND SPINE ERECT.
PLACE THE HANDS IN GYANA MUDRA.
OPEN THE LIPS AND KEEP THE TEETH TOGETHER.
LIGHTLY PRESS THE TIP OF THE TONGUE AGAINST THE LOWER FRONT TEETH.
INHALE THROUGH THE MOUTH OVER THE TONGUE WITH A KIND OF HISSING SOUND LIKE THE SOUND OF THE LETTER "S".
AFTER FILLING THE LUNGS COMPLETELY, CLOSE THE MOUTH AND EXHALE THROUGH BOTH NOSTRILS WITHOUT RETENTION.

BENEFITS

SHEETKARI PRANAYAMA IMPROVES DISPOSITION, RELIEVES HUNGER AND THIRST.
IT ALSO COOLS DOWN THE BODY.
IT IS HIGHLY RECOMMENDED DURING A FAST OR TO HELP ENDURE VERY HOT WEATHER.
IT CLEARS THE COMPLEXION.

SURYA BHEDA PRANAYAMA

SURYA BHEDA PRANAYAMA' - A BREATHING TECHNIQUE IN WHICH INHALATION IS DONE THROUGH THE RIGHT NOSTRIL.

SEQUENCE

SIT IN A COMFORTABLE POSTURE, KEEPING THE HEAD, NECK AND SPINE A STRAIGHT LINE.
PLACE THE RIGHT THUMB ON THE RIGHT NOSTRIL, THE RIGHT INDEX FINGER BETWEEN THE EYEBROWS AND REST THE MIDDLE FINGER AGAINST THE LEFT NOSTRIL.
CLOSE THE LEFT NORTRIL AND SLOWLY INHALE THROUGH TEH RIGHT NOSTRIL, FILLING THE LUNGS COMPLETELY.
CLOSE BOTH NOSTRILS AND APPLY JALANDHARA BANDHA.
LIFT THE CHIN, KEEP THE RIGHT NOSTRIL CLOSED AND EXHALE THROUGH THE LEFT NOSTRIL.
TRY TO GRADUALLY INCREASE YOUR PERIOD OF BREATH RETENTION.
BUILD UP TO TEN REPEPTITIONS OF SURYA BHEDA IN THE BEGINNING, EVENTUALLY YOU MAY DO FORTY REPETITIONS.

CAUTION

IT ENHANCES HEAT, SO IT SHOULD NOT BE PRACTICED TO PACIFY THESE CONDITIONS, BUT THOSE LADEN WITH BILE SHOULD PRACTICE THIS EXERCISE IN MODERATION.

BENEFITS

WHEN YOU INHALE SLOWLY THROUGH THE RIGHT NOSTRIL YOU GENERATE HEAT ENERGY WHICH IS SENT OUT THROUGH YOUR BODY.
IMPURITIES ARE DISPELLED.
IT HELPS YOUR IMMUNE SYSTEM IN GENERAL.
IT HELPS YOUR IMMUNE SYSTEM IN GENERAL.
IT HELPS IN GASTRIC FIRE, COLD AND ASTHMA.
IT REDUCES WIND AND MUCUS AND INCREASES BILE AND DIGESTIVE POWER.

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

TRY TO MAKE THE INHALATION AND EXHALATION OF EQUAL LENGTH.
TAKE CARE NOT TO STRAIN.
TRY TO MAKE EVERY BREATH SOFT AND GENTLE.
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

SIT STRAIGHT IN A COMFORTABLE POSTURE. PADMASANA IS THE BEST ASANA TO ADOPT.
LET THE LEFT HAND REST ON THE LEFT KNEE AND PLACE THE RIGHT HAND NEXT TO THE NOSE.
INHALE AND EXHALE QUICKLY IN SHORT AND HAVE SHALLOW BREATHS THROUGH BOTH NOSTRILS FROM FOUR TO TEN TIMES.
CLOSE OFF BOTH NOSTRILS AND APPLY BOTH JALANDHARA AND MOOLABANDHA WHILE RETAINING THE BREATH.
RAISE YOUR HEAD AND EXHALE THROUGH THE RIGHT NOSTRIL TO COOL THE BODY DOWN.
NOW APPLY UDDIYANA BANDHA DIRECTLY AFTER THE EXHALATION.
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

SIT IN A COMFORTABLE POSTURE KEEPING THE HEAD, BACK AND SPINE ERECT.
PLACE THE RIGHT THUMB AGAINS THE RIGHT NOSTRIL BUT DO NOT CLOSE IT.
INHALE SLOWLY AND DEEPLY THROUGH BOTH NOSTRILS.
PRESS THE RIGHT NOSTRIL WITH THE RIGHT THUMB.
RETAIN THE BREATH FOR A WHILE, THEN EXHALE TOUCHING THE LUNGS THROAT AREA AND LARYNX.
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.

ARTHRITIS

THE SLOW, CONTROLLED PHYSICAL MOVEMENT OF JOINTS IS HELPFUL FOR ARTHRITIS PATIENTS. IT IMPROVES THE BLOOD CIRCULATION IN JOINTS, REMOVING UNWANTED TOXINS AND OTHER WASTE PRODUCTS. BUT, THE PROBLEM IN THE PATIENT IS THAT IF THE PATIENT TRIES TO MOVE HIS LIMBS AND JOINTS THEN PAIN INCREASES, SO PATIENT DOES NOT MOVE THE LIMBS AND PROBLEM INCREASES. THUS, IT IS VICIOUS A CYCLE, BECAUSE OF PAIN NO MOVEMENTS AND BECAUSE THERE IS NO MOVEMENT, THE SITUATION BECOMES WORSE. SO PATIENT SHOULD KEEP DOING THE MOVEMENTS WHICH ARE POSSIBLE FOR HIM.

ASANAS

YOGA CERTAINLY HELPS IN ARTHRITIS. SIMPLE ASANAS, MOVEMENTS HELP INCREASE THE CIRCULATION IN THE JOINTS AND LIMBS. VAROUS ASANAS LIKE BASIC MOVEMENT, TADAGASANA, PAVANMUKTASANA (1 LEG AND 2 LEGS), MAKARASANA, SWATISKASANA, JANUHASTASANA, HASTASHIRASANA, EKPADSAHAJHASTA BHUJANGASANA, DWIPADSAHAJASTA BHUHANGASANA, ARE HELPFUL. SLOW, STEADY AND CONTROLLED MOVEMENTS ARE ESPECIALLY RECOMMENDED. IT IS NOT ADVISABLE TO MAITAIN THE ASANAS FOR LONG.

PRANAYAMA

SIMPLE PRANAYAMA IS RECOMMENDED, WHICH INVOLVED DEEP BREATHING, SPECIAL TYPE OF PRANAYAMA WITH INHALATION THROUGH RIGHT NOSTRIL AND EXHALATION THROUGH BOTH NOSTRILS BUT CREATING A SOUND OF HMM. (HONEY BEE SOUND) FROM THE THROAT IS FOUND TO BE VERY EFFECTIVE IN ARTHRITIS PATIENTS.

HOW THE YOGA WORKS
FOR DISEASES ?

THE LOWERED LIFE FORCE, RESULTS INTO A LOWERED VITALITY LEVEL, POOR HEALTH AND SUSCEPTIBILITY FOR INFECTION. NO INFECTION WOULD OCCUR IF THE BODY'S LIFE FORCE IS HIGH ENOUGH TO FIGHT OFF THE INFECTION. PATHOGENS ( BACTERIA, VIRUSES AND SO ON) ARE A NORMAL PART OF LIFE AND WILL ONLY CAUSE TROUBLE WHEN THE BODY'S RESISTANCE IS TOO LOW TO KEEP THEM IN CHECK. THE BEST WAY TO INCREASE THE GENERAL LIFE FORCE OF THE BODY IS BY GOOD NUTRITION, SUFFICIENT DEEP STEEP, A POSITIVE MENTAL ATTITUDE AND YOGA.

A BLOCKAGE OF LIFE FORCE TO ONE PART OF THE BODY, SUCH AS THE THROID GLAND, IS USUALLY CAUSED BY SLIGHT MISALIGNMENT OF A VERTEBRA WHICH IMPINGES ON THE NERVE THAT TRAVELS TO THAT PARTICULAR ORGAN. THIS CAUSES AN INTERFERENCE TOTHE LIFE FORCE (NERVE IMPULSES) TO THE ORGAN. AS A RESULT, THE ORGAN IS NOT FUNCTIONING AT ITS OPTIMUM LEVEL. IF THE SPINAL MISALIGNMENT IS NOT CORRECTED, THE ORGAN MAY DEVELOP PATHOLOGY. IT IS MUCH MORE DIFFICULT TO CORRECT AT THIS STAGE.

THE ANCIENT YOGIS WERE WELL AWARE OF THE IMPORTANCE OF THE SPINE IN RELATION TO DISEASE, SINCE MOST OF THEIR ASANAS OR POSTURES WERE DESIGNED TO MAKE THE SPINE MORE FLEXIBLE TO PREVENT SPINAL MISALIGNMENT. SOME OF THE ASANAS WILL EVEN CORRECT MINOR SPINAL MISALIGNMENT. THE SPINE IS SO IMPORTANT FOR A HIGH VITALITY LEVEL, GOOD HEALTH AND THE CORRECTION OF MANY HEALTH CONDITIONS THAT A WHOLE SCIENCE OF HEALING GAS BEEN DEVELOPED TO CORRECT SPINAL MISALIGNMENT. INFACT, CHIROPRACTIC IS NOW THE SECOND LARGEST HEALING PROFESSION AFTER MEDICINE AND THE FASTEST GROWING HEALING PROFESSION IN THE WORLD.

YOGA IS MOST COMMONELY USED TO MANAGE A BROAD RANGE OF CHRONIC DISEASE CONDITIONS. CHRONIC CONDITIONS ARE THOSE THAT ARE LONG LASTING AND THAT DO HEAL QUICKLY OR OF THEIR OWN ACCORD. YOGA IS RARELY USED IN ACUTE ILLNESS, SUCH AS COUGHS AND COLD, AS THE BEST THING FOR THESE IS BED REST AND SOUP. THE BODY WILL USUALLY HEAL ITSELF ITSELF IN TIME.

OBESITY

IT MAY BE DEFINED AS EXCESS WEIGHT OR DEPOSITION OF EXCESS FATS ON BODY, WHICH LEADS TO VARIOUS DISEASES LIKE DIABETES, HEART DISEASES, HYPERTENSION, LOWERED PULMONARY FUNCTIONS, LOWERS LIFE EXPECTANCY.

IT MAY BE DEFINED AS AN ABNORMAL GROWTH OF THE ADIPOSE TISSUE DUE TO ENLARGEMENT AS AN ABNORMAL GROWTH OF THE ADIPOSE TISSUE DUE TO ENLARGEMENT OF FAT CELL SIZE (HYPERTROPHIC) OR AN INCREASE IN FAT CELL NUMBER (HYPERPLASTIC).

IT CAN BE OF 2 TYPES, FIRST IS ABDOMINAL OBESITY AND SECOND IS GLUTEAL OBESITY. GENERALLY 20 PERCENT EXCESS WEIGHT IS CONSIDERED AS HEALTH RISK.

YOGA HAS AN IMPORTANT ROLE TO PLAY IN THE TREATMENT OF OBESIT. YOGA TECHNIQUE AFFECT BODY, INTERNAL ORGANS, ENDOCRINE GLANDS, BRAIN, MIND AND OTHERS FACTORS CONCERNING BODY - MIND COMPLEX. VARIOUS YOGA TECHNIQUE CAN BE PRACTISED EFFECTIVELY TO REDUCE THE WEIGHT AND ACHIEVE NORMAL HEALTHY CONDITONS OF THE BODY AND MIND.

ASANAS

YOGA POSITIONS OR POSTURES ARE ESPECIALLY USEFUL TO REDUCE THE FATS IN VARIOUS PARTS, ESPECIALLY FORWARD BENDING, TWISTING, AND BACKWARD BENDING ASANAS HELP REDUCE THE FATS NEVER ABDOMEN, HIPS AND OTHER AREAS. ALSO THE PRACTICE OF ASANAS IMPROVES FUNCTIONING OF INTERNAL ORGANS, STRENGTHENING HEART, LUNGS, KIDNEYS, EXCRETORY AND REPRODUCTIVE ORGANS. REGULAR PRACTICE BUILDS STRENGTH IN MUSCLES.

ASANAS CAN BE PRACTISED WITH FAST SPEED LIKE EXERCISE WITH GOOD EFFECTS, THE PRACTITIONER MAY INCREASE REPETITIONS INSTEAD OF MAINTAINING THE ASANA FOR LONG.

SURYA NAMASKAR OR SUN SALUTATIONS ARE VERY BENEFICIAL IN OBESITY MANAGEMENT, EVERY DAY 24 SUN SALUATIONS WITH A SPEED OF 4 ROUNDS IN 1 MINUTE GIVES GREAT BENEFTIS OF YOGA ASANAS AND EXERCISE AS WELL. THE PRACTICE OF THIS ASANA IS A SEQUENCE OF 7 ASANAS PRACTICED IN ORDER WHICH TONES ALMOST ALL OF THE MUSLECS AND INTERNAL ORGANS ARE STRETCHED INCREASING BLOOD AND OXYGEN SUPPLY TO THESE PARTS. REGULAR PRACTICE OF SURYA NAMASKAR WITH BREATHING GIVES GOOD EXERCISE TO THE LUNGS. MANTRAS HAVE RELAXING EFFECT ON MIND.

PRANAYAMA

PRANAYAMA IS VERY IMPORTANT TECHNIQUE IN YOGA WHICH IS CONTROL AND EXTENSION OF PRANA OR VITAL ENERGY OR LIFE FORCE. PRANAYAMA HELPS IN MANAGEMENT OF THIS ENERGY. VARIOUS TECHNIQUE ARE AVAILABLE IN YOGA, WHICH GIVES INTERESTING BUT GOOD RESULTS.

THE PRANAYAMA CAN BE CLASSIFIED IN 2 TYPES IN TERMS OF PHYSIOLOGY, HYPO VENTILATION OR VITALIZING PRANAYAMA AND HYPER VENTILATION OR RELAXING PRANAYAMA. KAPALBHATI, BHASRIKA AND FAST BREATHING CAN BE CLASSIFIED UNDER HYPER VENTILATION (INCREASE OXYGEN AND REDUCES CARBON DIOXIDE) AND DEEP BREATHING, BHRAMARI, SHITALI, SITKARI CAN BE CLASSIFIED AS HYPO VENTILATION (OXYGEN LEVEL REMAINS MOSTLY SAME BUT THE SPEED OF RESPIRATION AND HEART RATE IS LOWER).

KAPALBHATI, BHASRIKA, AND FAST BREATHINGS CAN BE PRACTICED BY PEOPLE SUFFERING FROM OBESITY WITH GOOD EFFECTS, THESE PRANAYAMA TECHNIQUE INCREASE THE LUNG CAPACITY AND HELP BURNING FATS. REGULAR PRACTICE OF PRANAYAMA BRINGS BALANCE IN THE SYSTEM IN TERMS OF PHYSICAL AND MENTAL FUNCTIONS.

CLEANSING TECHNIQUES

SHANKHA PRAKSHALANA OR MASTER CLEANSING TECHNIQUE - DRINKING 2 GLASSES OF WATER, PERFORMING SPECIAL ASANAS, AGAIN DRINKING THE WATER, FOLLOWED BY ASANAS TO EVACUATE THE BOWELS IS THE PROCESS OF CLEANSING OF ENTIRE GI TRACT. THE PROCESS IS COMPLETED WHEN ONE HAS COMPLETELY CLEANSED THE INTESTINAL TRACT.

AGNISAR

FAST MOVEMENT OF ABDOMINAL MUSCLES IN AND OUT, IS VERY GOOD EXERCISE TO GET RID OF THE ACCUMULATE FATS IN THE ABDOMINAL REGION, IT ALSO HELPS IN STEAMLINING DIGESTIVE SYSTEM.

BANDHAS

UDDIYAN BANDHA AND MULABANDHA IF PRACTISED REGULARLY MAY PROVE HIGHLY BENEFICIAL IN RIDING ONE OF EXCESSIVELY ACCUMULATED FATS.

DIET

MORE A RAW VEGETABLES, FRUITS HELP IN BALANCING THE INTAKE OF THE FOOD. REDUCING REFINED AND PROCESSED FOOD, FACT, FOOD, NON VEGETARIAN DIET HELPS IN WEIGHT CONTROL. A SPECIAL FASTING PROGRAMME HAS SHOWN PROMISING RESULTS.

SHEETALI PRANAYAMA

SHEETALI PRANAYAM OR "COOLING BREATH" - A PRANAYAMA TECHNIQUE THAT LOWERS THE BODY TEMPERATURE BY INHALING THROUGH THE MOUTH WHILE LETTING THE BREATH FLOW IN OVER THE TONGUE.

SEQUENCE

SIT IN A COMFORTABLE POSTURE, KEEPING THE HANDS ON THE KNEES AS A GYANA MUDRA.
EXTEND THE TONGUE AND ROLL UP EACH SIDE TO MAKE A CHANNEL LIKE A BIRD'S BEAK.
SUCK THE AIR OVER THE FILL THE LUNGS COMPLETELY.
THE PRESSURE ON THE DIAPHRAGM SHOULD EXTEND DOWN TO THE NAVEL.
WITHDRAW THE TONGUE AND CLOSE THE MOUTH.
HOLD THE BREATH FOR A WHILE AND THEN EXHALE GRADUALLY THROUGH THE NOSTRILS.
CONTINUE THIS PRACTICE FROM ONE TO FIVE MINUTES.