SHEETALI, CHANDRABHEDI, SURYABHEDI PRANAYAMA (YOGA)

 

                              SHEETALI PRANAYAMA

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                                 SIT IN A COMFORTABLE CROSS-LEGGED POSITION. TAKE TWO OR THREE DEEP INHALES AND EXHALES THROUGH THE NOSE TO PREPARE YOURSELF. BRING THE TONGUE ALL THE WAY OUT THE ROLL IT IN THE SHAPE OF A TUBE (CURLING THE SIDES TOWARDS THE CENTER OF FORM A TUBE). BREATHE FROM YOUR MOUTH AND HOLD THE BREATH. CLOSE YOUR MOUTH. EXHALE THROUGH NOSE. THIS COMPLETES ONE ROUND. REPEAT THIS PROCESS INITIALLY FOR 2-3 TIMES. SLOWLY INCREASE IT TO 15 ROUNDS.

                             BENEFITS : THIS PRANAYAMA KEEPS YOUR BODY COOL. IT CURES ACIDITY AND HIGH BP. BY PRACTISING THIS PRANAYAMA, ONE CAN GET RELIEF FROM PITTA, CONSTIPATION, STOMACH PROBLEMS, SKIN DISEASES, HEAT IN STOMACH AND THROAT PROBLEMS.

                          WHO SHOULD NOT PRACTICE : THOSE SUFFERING FROM COLD, COUGH AND CONGESTION SHOULD AVOID IT. ASTHMA AND TONSILLITIS PATIENTS SHOULD PRACTICE THIS EXERCISE UNDER THE GUIDANCE OF AN EXPERT YOGA GURU.

                            CHANDRABHEDI PRANAYAMA

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                              SIT ON THE FLOOR IN PADAMASANA OR SUKHASANA. KEEP THE WAIST,  BACK, NECK, AND SPINE ERECT. PLACE LEFT HAND ON LEFT KNEE IN GYAN MUDRA. CLOSE THE RIGHT NOSTRIL WITH RIGHT THUMB. INHALE SLOWLY THROUGH THE LEFT NOSTRIL AND FILL UP YOUR LUNGS TO MAXIMUM CAPACITY. HOLD YOUR BREATH (AS FAS AS IT IS COMFORTABLE FOR YOU). EXHALE THROUGH THE RIGHT NOSTRIL SLOWLY, RHYTHMICALLY. THIS COMPLETES ONE SET. YOU MUST COMPLETE 12 SETS OF THIS PRANAYAMA.

                          BENEFITS : THIS PRANAYAMA KEEPS YOUR MIND CALM. IMPRVES DIGESTION. IT GIVES RELIEF FROM HEADACHE, MENTAL DISTURBANCE AND INSOMNIA. IT ENHANCE OPTIMISM IN YOUR THOUGHTS. KEEPS YOUR BODY AND MIND COOL.

                           WHO SHOULD NOT PRACTICE : THOSE SUFFERING FROM LOW BLOOD PRESSURE SHOULD AVOID THIS PRANAYAMA. ALSO AVOID PRACTISING THIS PRANAYAMA IN WINTERS.

                              SURYABHEDI PRANAYAMA

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                          SIT IN A MEDITATIVE ASANA, PREFERABLY PADMASANA. KEEP THE TRUNK AND SPINE STRAIGHT AND HOLD LEFT KNEE WTH YOUR LEFT HAND. USE THE RING FINGER TO CLOSE THE LEFT NOSTRIL. BREATHE IN SLOWLY THROUGH THE RIGHT NOSTRIL AND FILL THE LUNGS ENTIRELY. CLOSE BOTH NOSTRILS (THUMB CLOSES THE RIGHT NOSTRIL AND RING FINGER CLOSES THE LEFT NOSTRIL) AND HOLD THE BREATH. HOLD THE BREATH TO THE EXTENT THAT YOU ARE COMFORTABLE. CLOSE LEFT NOSTRIL AND EXHALE THROUGH RIGHT NOSTRIL. REPEAT 15 ROUNDS INITIALLY.

                       BENEFITS : IT DIMINISHES COUGH, MAINTAINS BODY TEMPERATURE, PURIFY THE BLOOD, ENHANCES DIGESTIVE FUNCTION AND HELPFUL IN GIVING RELIEF IN "ASTHMA" . THIS PRANAYAMA HELPS IN MAINTAINING VITALITY AND BOOST UP STAMINA TO ENJOY A HEALTHY LIFE.

BADDHAKONASANA, UPVISTHA KONASANA, URDHVA UPVISHTA KONASANA, SUPTA BADDHA KONASANA (YOGA)

 

                                 BADDHAKONASANA

             (BOUND ANGLE POSE/ COBBLER POSE)

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                          THIS ASANA IS A SEATED POSE THAT STIMULATES ABDOMINAL ORGANS. IT ALSO MESSAGES YOUR INTERNAL ORGANS. IT IS HIGHLY BENEFICIAL TO SCIATICA PATIENTS.

                              METHOD : SIT STRAIGHT ON A MAT. BRING THE HEELS OF THE FEET TOGETHER WITH THE KNEES BENT OUT TO THE SIDES, AND INTERLOCK THE FINGERS AROUND THE TOES. POSE LIKE A BUTTERLY. DROP THE SHOULDERS DOWN AND BACK AND PRESS THE CHEST TOWARDS THE FRONT. PRESS THE KNEES DOWN TOWARDS THE FLOOR TO OPEN THE HIPS. TAKE A DEEP BREATH. KEEPING THE BACK FLAT AND THE CHEST OPEN, EXHALE AND GENTLY PULL YOUR TORSO FORWARD. TRY TO TOUCH THE FLOOR WITH FOREHEAD. IF YOU FIND THIS DIFFICULT, TRY AND TOUCH THE TOES WITH YOUR CHIN. BREATHE AND HOLD ON TO THIS POSITION FOR A FEW BREATHS.

                         BENEFITS : HIGHLY BENEFICIAL FOR SCIATICA PATIENTS.

                                UPVISTHA KONASANA

                  (WIDE SEATED FORWARD BEND POSE)

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                         THIS ASANA IS HELPFUL IN ENHANCING ABDOMINAL FUNCTIONING. IT STIMULATES AND MESSAGES THE ABDOMINAL ORGANS AS WELL AS THE PROSTATE, BLADDER, AND REPRODUCTIVE ORANS. THE WIDE SEATED FORWARD BEND POSE IS EXTREMLY HELPFUL IN MENSTRUAL PROBLEMS. IT RELIEVES THE STIFFNESS OF SHOULDERS AND BACK OT OUR BODY. IF INCREASE OUR ENERGY LEVEL.

                       METHOD : SIT ON THE FLOOR WITH LEGS STRETCHED. SLOWLY OPEN LEGS AND PLACE THEM AT 3-4 FEET APART. STRENGTHEN YOUR SPINE, UP THROUGH THE CROWN OF YOUR HEAD. THEN WITH A STRAIGHT LONG SPINE BEND FORWARD AT THE HIPS, PUT YOUR HANDS FORWARD BETWEEN YOUR LEGS, TOUCHING THE ANKLES OF FEET. TRY AND BRING YOUR STERNUM (BREAST BONE) PARALLEL TO THE FLOOR YET JUST HOVERING OVER IT. GRAB ONTO YOUR BIG TOES WITH YOUR INDEX AND MIDDLE FINGER. ANOTHER OPTION IS TO GRAB THE OUTSIDE OF YOUR FEET WITH BOTH HANDS. DURING BREATHING, SLOWLY RAISE YOUR HANDS UPWARDS, AND ARMS SHOULD NOT BEND. HOLD ON TO THE POSITION FOR A FEW BREATHS AND SLOWLY RELEASE. GO BACK TO INITIAL POSITION.

                                BENEFITS : THE ASANA IS VERY HELPFUL IN ENHANCING THE ENERGY LEVELS OF BODY.

                          

                          URDHVA UPVISHTA KONASANA

                                   (BOTH BIG TOE POSE)

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                             THE ASANA BOOSTS ENERGY LEVELS OF BODY AND MESSAGE THE ENTIRE SPINAL COLUMN TO PROVIDE RELIEF FROM LOW BACK PAIN. IT ALSO STIMULATES THE INTERNAL ORGANS. IT HELPS FLOWING A NEW KIND OF FLUID INSIDE YOUR BODY.

                             METHOD : SIT ON A MAT IN DANDASANA POSE. SPREAD YOUR LEGS WIDE. TRY TO TOUCH YOUR BIG TOES WITH FIRST TWO FINGERS. EXHALE AND TILT BACK, BALANCING ON YOUR BONES. YOU MAY FEEL PRESSURE AND STRESS ON YOUR  WAIST, BUT YOU CAN GO AHEAD. INHALE AND STRAIGHTEN YOUR LEGS. KEEP YOUR LEGS ACTIVE AND THE KNEE CAPS PULLED UP. KEEP YOUR CHEST LIFTED AND OPEN, SHOULDERS DOWN AND YOUR SPINE EXTENDED. TRY MOVING HAD A LITTLE FURTHER AND TAKE A DEEP BREATH. EXHALE.

                                 BENEFITS : IT INCREASES ENERGY LEVELS OF THE BODY SIGNIFICANTLY. HELPS FLOWING A SPECIAL FLUID ENHANCES ENTHUSIASM.

                          SUPTA BADDHA KONASANA

                    (RECLINING BOUND ANGLE POSE)

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                      THIS POSE IS VERY HELPFUL IN BOOSTING DIGESTIVE SYSTEM AND PROVIDING RELIEF FROM ALL KINDS OF DISORDERS OF STOMACH, AND ALL ITS IRREGULARITIES. MOST IMPORTANTLY, IT KEEPS OUR HEART HEALTHY AND FIT, AND ALSO KEEP STRESS AWAY.

                             METHOD : LIE DOWN ON A YOGA MAT WITH YOUR LEGS  TOGETHER AND EXTENTED STRAIGHT. BEND YOUR KNEES AND MOVE YOUR HEELS TOWARDS YOUR PELVIS. PRESS THE SOLES OF YOUR FEET TOGETHER AS YOUR KNEES DROP OPEN TO BOTH SIDES AS FAR AS IT IS NATURALLY COMFORTABLE. INHALE DEEPLY AND SLIDE YOUR ARMS AROUND AND OVER YOUR HEAD UNTIL YOU CAN PUT YOUR HANDS TOGETHER IN A PRAYER POSE WITH YOUR PALMS TOUCHING AND YOUR FINGERS STRAIGHT AND PINTING AWAY FROM YOUR BODY. ALLOW YOUR BODY TO RELAX. CLOSE YOUR EYES AND BREATHE NATURALLY. HOLD THIS POSE FOR A FEW BREATHS. IN BETWEEN, YOU CAN RELAX YOUR FEET.

                             BENEFITS : THE ASANA STIMULATES ABDOMINAL ORGANS AND IMPROVES MOBILITY IN DIGESTIVE ORGANS. IT PROVIDES RELIEF FROM ALL KINDS OF DIGESTIVE DISORDERS, AND ALSO LOWERS STRESS.