HOW TO BECOME STRESSLESS?

NADI SHODHANA PRANAYAMA

NASAGRA MUDRA

HOLD THE FINGERS OF THE RIGHT HAND IN FRONT OF THE FACE.
REST THE INDEX AND MIDDLE FINGERS GENTLY ON THE EYEBROW CENTRE.
BOTH FINGERS SHOULD BE RELAXED.
THE THUMB IS ABOVE THE RIGHT NOSTRIL AND THE RING FINGER ABOVE THE LEFT.
THESE TWO DIGITS CONTROL THE FLOW OF BREATH IN THE NOSTRILS BY ALTERNATIVELY PRESSING ON ONE NOSTRIL, BLOCKING THE FLOW OF BREATH, AND THEN THE OTHER.
THE LITTER FINGER IS COMFORTABLY FOLDED.
WHEN PRACTISING FOR LONG PERIODS, THE ELBOW MAY BE SUPPORTED IN THE PALM OF THE LEFT HAND, ALTHOUGH CARE IS NEEDED TO PREVENT CHEST RESTRICTION.

NADI SHODHANA PRANAYAMA

TECHNIQUE 1

STAGE 1

SIT IN ANY COMFORTABLE MEDITATION POSTURE, PREFERABLY SIDDHA/SIDDHA YONI ASANA OR PADMASANA.
KEEP THE HEAD AND SPINE UPRIGHT.
RELAX THE WHOLE BODY AND CLOSE THE EYES.
PRACTICE YOGIC BREATHING FOR SOME TIME.
ADOPT NASAGRA MUDRA WITH THE RIGHT HAND AND PLACE THE LEFT HAND ON THE KNEE IN CHIN OR JNANA MUDRA.
CLOSE THE RIGHT NOSTRIL WITH THE THUMB.
INHALE AND EXHALE THROUGH THE LEFT NOSTRIL 5 TIMES.
THE RATE OF INHALATION AND EXHALATION SHOULD BE NORMAL.
BE AWARE OF EACH BREATH.
AFTER COMPLETING 5 BREATHS, RELEASE THE PRESSURE OF THE THUMB ON THE RIGHT NOSTRIL AND PRESS THE LEFT NOSTRIL WITH THE RING FINGER, BLOCKING THE FLOW OF AIR.
INHALE AND EXHALE THROUGH THE RIGHT NOSTRIL 5 TIMES, KEEPING THE RESPIRATION RATE NORMAL.
LOWER THE HAND AND BREATHE 5 TIMES THROUGH BOTH NOSTRILS TOGETHER.
THIS IS ONE ROUND.
PRACTICE 5 ROUNDS OR FOR 3 TO 5 MINUTES, MAKING SURE THAT THERE IS NO SOUND AS THE AIR PASSESS THROUGH THE NOSTRILS.
PRACTICE UNTIL THIS STAGE IS MASTERED BEFORE COMMENCING THE NEXT STAGE.

STAGE 2

BEGIN TO CONTROL THE DURATION OF EACH BREATH.
COUNT THE LENGTH OF THE INHALATION AND EXHALATION THROUGH THE LEFT, RIGHT AND BOTH NOSTRILS.
BREATHE DEEPLY WITHOUT STRAIN.
WHILE INHALING, COUNT MENTALLY, 1 OM, 2 OM, 3 OM.
INHALATION AND EXHALATION SHOULD BE EQUAL.
PRACTICE 5 ROUNDS OR FOR 3 TO 5 MINUTES, MAKING SURE THAT THERE IS NO SOUND AS THE AIR PASSESS THROUGH THE NOSTRILS.

EXTENSION

NOTICE THAT THGE LENGTH OF THE BREATH WILL SPONTANEOUSLY INCREASE AFTER SOME DAYS OF PRACTICE.

WHEN THE COUNT REACHES 10 WITHOUT ANY STRAIN, GO ON TO TECHNIQUE 2.

CONTRA-INDICATIONS

NADI SHODHANA IS NOT TO BE PRACTICED WHILE SUFFERING FROM COLD, FLU OR FEVER.

BENEFITS

TECHNIQUE 1 INCREASE AWARENESS OF AND SENSITIVITY TO THE BREATH IN THE NOSTRILS. MINOR BLOCKAGES ARE REMOVED AND THE FLOW OF BREATH IN BOTH NOSTRILS BECOMES MORE BALANCED. BREATHING THROUGH THE LEFT NOSTRIL TENDS TO ACTIVATE THE RIGHT BRAIN HEMISPHERE, BREATHING THROUGH THE RIGHT NOSTRIL ACTIVATES THE LEFT HEMISPHERE.

THE LONG, SLOW, BALANCED BREATHING OF STAGE 2 HAS PROFOUND EFFECTS, CALMING AND BALANCING THE ENERGIES.

TECHNIQUE 2

ALTERNATE NOSTRIL BREATHING

IN THIS TECHNIQUE THE BASIC PATTERN OF ALTERNATE NOSTRIL BREATHING IS ESTABLISHED.

STAGE 1

BEGIN WITH EQUAL INHALATION AND EXHALATION, USING THE RATIO 1:1.
CLOSE THE RIGHT NOSTRIL WITH THE THUMB AND INHALE THROUGH THE LEFT NOSTRIL.
AT THE SAME TIME COUNT MENTALLY, 1, OM, , OM, 3 OM UNTIL THE INHALATION ENDS COMFORTABLY, THIS IS THE BASIC COUNT.
BREATHE DEEPLY WITHOUT STRAIN.
CLOSE THE LEFT NOSTRIL WITH THE RING FINGER AND RELEASE THE PRESSURE OF THE THUMB ON THE RIGHT NOSTRIL.
WHILE EXHALING THROUGH THE RIGHT NOSTRIL, SIMULTANEOUSLY AND EXHALATION SHOULD BE EQUAL.
NEXT, INHALE THROUGH THE RIGHT NOSTRIL, KEEPING THE SAME COUNT IN THE SAME MANNER.
AT THE END OF INHALATION, CLOSE THE RIGHT NOSTRIL AND OPEN THE LEFT NOSTRIL.
EXHALE THROUGH THE LEFT NOSTRIL, COUNTING AS BEFORE.
THIS IS ONE ROUND.
PRACTICE 5 TO 10 ROUNDS.

EXTENSION

AFTER ONE WEEK, IF THERE IS NO DIFFICULT, INCREASE THE LENGTH OF INHALATION AND EXHLATION BY ONE COUNT.

CONTINUE TO INCREASE THE COUNT IN THIS WAY UNTIL THE COUNT OF 10:10 IS REACHED. DO NOT FORCE THE BREATH IN ANY WAY. BE CAREFUL NOT TO SPEED UP THE COUNTING DURING EXHALTION TO COMPENSATE FOR SHORTAGE OF BREATH. REDUCE THE COUNT AT THE SLIGHTEST SIGN OF DISCOMFORT.

STAGE 2

AFTER PERFECTING THE ABOVE 1:1 RATIO, IT MAY BE CHANGED TO 1:2
INITALLY HALVE THE LENGTH OF THE INHALATION. INHALE FOR A COUNT OF 5 AND EXHALE FOR A COUNT OF 10.
REPEAT ON THE OTHER SIDE.
THIS IS ONE ROUND.
PRACTICE 5 TO 10 ROUNDS.

BENEFITS

TECHNIQUE 2 GIVES MORE PRONOUNCED BALANCING OF THE BREATH AND THE BRAIN HEMISPHERE. IT HAS CALMING EFFECTS AND RELIEVES ANXIETY, IMPROVES CONCENTRATION AND STIMULATES AJNA CHAKRA.

AS THE COUNT IS EXTENDED, THE BREATH SLOWS DOWN. THE RESPIRATION BECOMES MORE EFFICIENT BECAUSE THE AIR FLOW IS SMOOTHER AND LESS TURBULENT. THE RATIO HELPS PEOPLE WITH RESPIRATORY PROBLEMS SUCH AS ASTHMA, EMPHYSEMA AND BRONCHITIS.

NOTES

THE WORD MEANS "CHANNEL" OR "FLOW" OF ENERGY AND SHODHANA MEANS "PURIFICATION". NADI SHODHANA, THEREFORE, MEANS THAT PRACTICE WHICH PURIFIES THE NADIS.

SHEETALI PRANAYAMA

TECHNIQUE 1

SIT IN ANY COMFORTABLE MEDITATION POSTURE.
CLOSE THE EYES AND RELAX THE WHOLE BODY.
EXTEND THE TONGUE OUTSIDE THE MOUTH AS FAR AS POSSIBLE WITHOUT STRAIN.
ROLL THE SIDES OF THE TONGUE UP SO THAT IT FORMS A TUBE.
PRACTICE A LONG, SMOOTH AND CONTROLLED INHALATION THROUGH THE ROLLED TONGUE.
AT THE END OF INHALATION, DRAW THE TONGUE IN, CLOSE THE MOUTH AND EXHALE THROUGH THE NOSE.
PRACTICE YOGIC BREATHING THROUGHOUT.
THE BREATH SHOULD PRACTICE PRODUCE A SUCKING SOUND.
A FEELING OF ICY COLDNESS WILL BE EXPERIENCED ON THE TONGUE AND THE ROOF OF THE MOUTH.
THIS IS ONE ROUND.

DURATION

WITH PRACTICE, THE DURATION OF THE INHALATION SHOULD GRADUALLY BECOME LONGER TO INCREASE THE COOLING EFFECT. GRADUALLY INCREASE THE NUMBER OF ROUNDS FROM 9 TO 15. FOR GENERAL PURPOSES 15 ROUNDS IS SUFFICIENT, HOWEVER, UP TO 60 ROUNDS MAY BE PERFORED IS VERY HOT WEATHER.

AWARENESS

ON THE TONGUE, THE SOUND AND THE COOLING SENSATION OF THE INHALED BREATH.

SEQUENCE

PRACTICE AFTER ASANAS AND OTHER YOGIC PRACTICES WHICH HEAT THE BODY IN ORDER TO RESTORE TEMPERATURE BALANCE.

TECHNIQUE 2

AT THE END OF INHALATION, RETAIN THE BREATH INSIDE FOR ONE OR TWO SECONDS AT FIRST.
THE DURATION MAY BE GRADUALLY INCREASED AS THE TECHNIQUE IS MASTERED.

PRECAUTION

DO NOT PRACTICE IN A POLLUTED ATMOSPHERE OR DURING COLD WEATHER. THE NOSE HEATS UP AND CLEANS THE INHALED AIR BEFORE IT ENTERS THE DELICATE LUNGS. HOWEVER, BREATHING THROUGH THE MOUTH BYPASSESS THIS AIR-CONDITIONING AND THE INDUCTION OF COLD OR DIRTY AIR DIRECTLY INTO THE LUNGS MAY CAUSE HARM.

PRACTICE INNER RETENTION FOR A SHORT TIME ONLY AS PROLONGED KUMBHAKA HAS A HEATING EFFECT.

CONTRA-INDICATIONS

PEOPLE SUFFERING FROM LOW BLOOD PRESSURE OR RESPIRATORY DISORDERS SUCH AS ASHMA, BRONCHITIS AND EXCESSIVE MUCUS, SHOULD NOT PRACTICE THIS PRANAYAMA. THOSE WITH HEART DISEASE SHOULD PRACTICE WITHOUT BREATH RETENTION.

THIS PRACTICE COOLS DOWN THE ACTIVITY OF THE LOWER ENERGY CENTRES AND THEREFORE THOSE SUFFERING FROM CHRONIC CONSTIPATION SHOULD AVOID IT. GENERALLY, THIS PRANAYAMA SHOULD NOT BE PRACTICED IN WINTER OR IN COOL CLIMATE.

BENEFITS

THIS PRACTICE COOLS THE BODY AND AFFECTS IMPORTANT BRAIN CENTRES ASSOCIATED WITH BIOLOGICAL DRIVES AND TEMPERATURE REGULATION. IT COOS AND REDUCES MENTAL AND EMOTIONAL EXCITATION, AND ENCOURAGES THE FREE FLOW OF PRANA THROUGHOUT THE BODY. IT INDUCES MUSCULAR RELAXATION, MENTAL TRANQUILITY AND MAY BE USED AS A TRANQUILLIZER BEFORE SLEEP. IT GIVES CONTROL OVER HUNGER AND THIRST, AND GENRATES A FEELING OF SATISFACTION.

NOTES

ABOUT ONE-THIRD OF THE POPULATION IS GENETICALLY UNABLE TO ROLL THE SIDES OF THE TONGUE INTO A TUBE. HOWEVER, THE PRACTICE OF SHEETKARAI PRANAYAMA GIVES SIMILAR BENEFITS.

SHEETKARI PRANAYAMA

SIT IN ANY COMFORTABLE MEDITATION POSTURE.
CLOSE THE EYES AND RELAX THE WHOLE BODY.
HOLD THE TEENTH LIGHTLY TOGETHER.
SEPARATE THE LIPS, EXPOSING THE TEETH.
THE TONGUE MAY BE KEPT FLAT OR FOLDED AGAINST THE SOFT PALATE IN KHECHARI MUDRA.
INHALE SLOWLY AND DEEPLY THROUGH THE TEETH.
AT THE END OF THE INHALATION, CLOSE THE MOUTH.
EXHALE SLOWLY THROUGH THE NOSE IN A CONTROLLED MANNER.
THIS IS ONE ROUND.

AWARENESS

ON THE HISSING SOUND AND THE COOLING SENSATIOR OF THE INHALED BREATH.

CONTRA-INDICATION

AS FOR SHEETALI PRANAYAMA. PRACTITIONER WITH SENSITIVE TEETH, MISSING TEETH OR DENTURES SHOULS PRACTICE SHEETALI PRANAYAMA INSTEAD.

BHRAMARI PRANAYAMA

TECHNIQUE 1

SIT IN A COMFORTABLE MEDITATION ASANA, PREFERABLY PADMASANA OR SIDDHA ASANA WITH THE HANDS RESTING ON THE KNEES IN JNANA OR CHIN MUDRA.
CLOSE THE EYES THE RELAX THE WHOLE BODY.
THE LIPS SHOULD REMAIN GENTLY CLOSED WITH THE TEETH SLIGHTLY SEPARATED THROUGHOUT THE PRACTICE.
THIS ALLOWS THE SOUND VIBRATION TO BE HEARD AND FELT MORE DISTINCTLY.
RAISE THE ARMS SIDEWAYS AND BEND THE ELBOWS, BRINGING THE HANDS TO THE EARS.
USE THE INDEX OR MIDDLE FINGERS TO PLUG THE EARS OR THE FLAPS OF THE EARS MAY BE PRESSED WITHOUT INSERTING THE FINGERS.
BRING THE AWARENSS TO THE CENTRE OF THE HEAD, WHERE AJNA CHAKRA IS LOCATED, AND KEEP THE BODY ABSOLUTELY STILL.
INHALE THROUGH THE NOSE.
EXHALE SLOWLY AND IN A CONTROLLED MANNER WHILE MAKING A DEEP, STEADY HUMMING SOUND LIKE THAT OF THE BLACK BEE.
THE HUMMING SHOULD BE SMOOTH.
EVEN AND CONTINUOUS FOR THE DURATION OF THE EXHALATION.
THE SOUND SHOULD BE SOFT AND MELLOW, MAKING THE FRONT OF THE SKULL REVERBERATE.
AT THE END OF EXHALATION, THE HANDS CAN BE KEPT STEADY OR RETURNED TO THE KNEE AND THEN RAISED AGAIN FOR THE NEXT ROUND.
THE INHALATION AND EXHALATION SHOULD BE SMOOTH AND CONTROLLED.
THIS IS ONE ROUND.

AWARENESS

PHYSICAL - ON THE HUMMING SOUND WITHIN THE HEAD AND ON THE STEADY, EVEN BREATH.

SPIRITUAL - ON AJNA CHAKRA.

DURATION

5 TO 10 ROUNDS IS SUFFICIENT IN THE BEGINNING, THEN SLOWLY INCREASE TO 10 TO 15 MINUTES. IN CASES OF EXTREME MENTAL TENSION OR ANXIETY, OR WHEN USED TO ASSIT THE HEALING PROCESS, PRACTICE FOR UP TO 30 MINUTES.

TIME

THE BEST TIME TO PRACTICE IS LATE AT NIGHT OR IN THE EARLY MORNING AS THERE ARE FEWER EXTERNAL NOISES TO INTERFERE WITH INTERNAL PERCEPTION. PRACTISING AT THIS TIME AWAKENS PSYCHIC SENSITIVITY. HOWEVER, BHRAMARI MAY BE PRACTICED AT ANY TIME TO RELIEVE MENTAL TENSION.

INDICATIONS

BHRAMARI SHOULD NOT BE PERFORMED WHILE LYING DOWN. PEOPLE SUFFERING FROM SEVERE EAR INFECTIONS SHOULD NOT PRACTICE THIS PRANAYAMA.

BENEFITS

BHRAMARI RELIEVES STRESS AND CEREBRAL TENSION, AND SO HELPS IN ALLEVIATING ANGER, ANXIETY AND INSOMNIA, INCREASING THE HEALING CAPACITY OF THE BODY. IT STRENGTHENS AND IMPROVES THE VOICE. BHRAMARI INDUCES A MEDITATIVE STATE BY HARMONIZING THE MIND AND DIRECTING THE AWARENESS INWARD. THE VIBRATION OF THE HUMMING SOUND CREATES A SOOTHING EFFECT ON THE MIND AND NERVOUS SYSTEM.

TECHNIQUE 2

INHALE SLOWLY AND DEEPLY THROUGH THE NOSE.
RETAIN THE BREATH INSIDE WITH AWARENESS AT AJNA OR BINDU.
THE EXHALATION SHOULD BE AS LONG AS IS COMFORTABLE TO EXHANCE THE MIND'S ABSORPTION IN THE HUMMING SOUND.

INDICATION

PEOPLE WITH HEART DISEASE MUST PRACTICE WITHOUT BREATH RETENTION.

NOTES

INNER RETENTION SHOULD BE GRADUALLY INCREASED AS IT HELPS IN INCREASING INTROVERSION AND CONCENTRATION. DO NOT STRAIN WHEN PERFORMING KUMBHAKA, ONE OR TWO SECONDS IS SUFFICIENT AT FIRST. THE DURATION MAY BE INCREASED GRADUALLY AS THE TECHNIQUE IS MASTERED.

RELEASE MOOLA BANDHA AND THEN JALANDHARA BANDHA, AND EXHALE THROUGH NOSE WITH THE HUMMING SOUND. THIS IS ONE ROUND. ONCE THE BANDHAS CAN BE HELD WITHOUT STRAIN, GRADUALLY BUILD UP THE NUMBER OF ROUNDS.

PRECAUTION

DO NOT PRACTICE PRANAYAMA WITH BANDHAS WITHOUT THE GUIDANCE OF A COMPETENT TEACHER OR GURU.

NOTES

THE WORD BHRAMARI MEANS "BEE" AND THE PRACTICE IS SO CALLED BECAUSE IS PRODUCED WHICH IMITATES THAT OF THE BLACK BEE.

UJJAYI PRANAYAMA

TECHNIQUE 1

SIT IN ANY COMFORTABLE MEDITATION ASANA.
CLOSE THE EYES AND RELAX THE WHOLE BODY.
TAKE THE AWARENESS TO THE BREATH IN THE NOSTRILS AND ALLOW THE BREATHING TO BECOME CALM AND RHYTHMIC.
AFTER SOME TIME, TRANSFER THE AWARENESS TO THE THROAT.
FEEL OR IMAGINE THAT THE BREATH IS BEING DRAWN IN AND OUT THROUGH THE THROAT AND NOT THROUGH THE NOSTRILS, AS IF IT IS TAKING PLACE THROUGH A SMALL HOLE IN THE THROAT.
AS THE BREATHING BECOMES SLOWER AND DEEPER, GRADUALLY CONTRACT THE GLOTTIS SO THAT SOFT SNORING SOUND, LIKE THE BREATHING OF A SLEEPING BABY, IS PRODUCED IN THE THROAT.
IF PRACTICED CORRECTLY, THERE WILL BE A SPONTANEOUS CONTRACTION OF THE ABDOMEN, WITHOUT ANY EFFORT BEING MADE.
BOTH INHALATION AND EXHALATION SHOULD BE LONG, DEEP AND CONTROLLED.
PRACTICE YOGIC BREATHING WHILE CONCENTRATING ON THE SOUND PRODUCED BY THE BREATH IN THE THROAT.
THE SOUND OF THE BREATH SHOULD BE AUDIBLE TO THE PRACTITIONER ALONE.

EXTENSION

WHEN THIS BREATHING HAS BEEN MASTERED, FOLD THE TONGUE BACK INTO KHECHARI MUDRA (REFER TO THE SECTION ON MUDRA).

IF THE TONGUE BECOMES TIRED, RELEASE IT, WHILE CONTINUING THE UJJAYI BREATHING. WHEN THE TONGUE IS RESTED, AGAIN FOLD IT BACK.

DURATION

BEGIN WITH 10 BREATHS AND SLOWLY INCREASE TO 5 MINUTES FOR GENERAL BENEFITS.

INDICATION

PEOPLE WHO ARE TOO INTROVERTED BY NATURE SHOULD NOT PERFORM THIS PRACTICE.

BENEFITS

UJJAYI IS CLASSIFIED AS A TRANQUILLIZING PRANAYAMA AND IT ALSO HAS A HEATING EFFECT ON THE BODY. THIS PRACTICE SOOTHES THE NERVOUS SYSTEM AND CALMS THE MIND. IT HAS A PROFOUNDLY RELAXING EFFECT AT THE PSYCHIC LEVEL. IT HELSP TO RELIEVE INSOMNIA AND MAY BE PRACTICED IN SHAVASANA JUST BEFORE SLEEP. IT SLOWS DOWN THE HEART RATE AND IS USEFUL FOR PEOPLE SUFFERING FROM HIGH BLOOD PRESSURE.

NOTES

UJJAYI MAY BE PERFORMED IN ANY POSITION, STANDING, SITTING OR LYING. THOSE SUFFERING FROM SLIPPED DISC OR VERTEBRAL SPONDYLITIS MAY PRACTICE UJJAYI IN VAJRASANA OR MAKARANASA.

RELAX THE FACE AS MUCH AS POSSIBLE. DO NOT CONTRACT THE THROAT TOO STRONGLY. THE CONTRACTION SHOULD BE SLIGHT AND APPLIED CONTINOUSLY THROUGHOUT THE PRACTICE.

TECHNIQUE 2

THE INHALATION AND EXHALATION SHOULD BE SMOOTH AND CONTROLLED.
INHALE SLOWLY AND DEEPLY THROUGH THE NOSE.
RETAIN THE BREATH INSIDE WITH AWARENESS AT AJNA OR BINDU.
THE EXHALATION SHOULD BE AS LONG AS IS COMFORTABLE.
DO NOT STRAIN WHEN PERFORMING KUMBHAKA, ONE OR TWO SECONDS IS SUFFICIENT AT FIRST.
THE DURATION MAY BE INCREASED GRADUALLY AT THE TECHNIQUE IS MASTERED.

INDICATION

THOSE SUFFERING FROM HEART DISEASE SHOULD NOT COMBINE BANDHAS OR BREATH RETENTION WITH UJJAYI.

NOTES

INNER RETENTION SHOULD BE GRADUALLY INCREASED AS IT HELPS IN INCREASING INTROVERSION AND CONCENTRATION.

ADVANCED PRACTICE

BEFORE APPLYING THE BANDHAS IN THIS PRACTICE, THEY SHOULD BE PERFECTED AS INDIVIDUAL PRACTICES.
FOR DETAIL OF THESE PRACTICE REFER TO THE SECTION ON BANDHAS.
ONCE ANTAR KUMBHAKA HAS BEEN MASTERED, BANDHAS MAY BE INCORPORATED.

JALANDHARA BANDHA

INHALE FOR A LONG, SMOOTH BREATH.
PRACTICE JALANDHARA BANDHA WITH INTERNAL RETENTION FOR A COMFORTABLE DURATION.
RELEASE JALANDHARA AND EXHALE.
THIS IS ONE ROUND.

MOOLA BANDHA

INHALE, PRACTICE JALANDHARA AND THEN MOOLA BANDHA, HOLD THE BREATH INSIDE FOR A COMFORTABLE DURATION.
RELEASE MOOLA BANDHA AND THEN JALANDHARA AND EXHALE.
THIS IS ONE ROUND.
ONCE THE BANDHA CAN BE HELD WITHOUT STRAIN, GRADUALLY BUILD UP THE NUMBER OF ROUNDS.

NOTES

THE SANSKRIT WORD UJJAYI MEANS "VICTORIOUS". IT IS DERIVED FROM THE ROOT JI, WHICH MEANS "TO CONQUER" OR "TO ACQUIRE BY CONQUEST" AND THE PREFIX, WHICH MEANS "BONDAGE".

UJJAYI IS THEREFORE THE PRANAYAMA WHICH GIVES FREEDOM FROM BONDAGE. IT IS ALSO KNOWN AS THE PSYCHIC BREATH, AS IT LEADS TO SUBTLE STATES OF MIND AND IS USED TOGETHER WITH KHECHARI MUDRA, THE TONGUE LOCK, IN TANTRIC MEDITATION TECHNIQUES SUCH AS MANTRA JAPA, AJAPA JAPA, KRIYA YOGA AND PRANA VIDYA.