Mukha Bhastrika
In this Bhastrika, the breath is blasted out as in bellows; one breathes out through the mouth which is puckered up as though to whistle. This puckered-up lips position is called ‘kaki – mudra’. This gesture stimulates the nerves of the mouth, tongue and throat so that a free cleansing may take place in these vital areas. The main purpose is to reduce the level of carbon dioxide present in the blood stream. It has good effect on oily skin.
Sit in vajrasana, draw a deep breath in kaki – mudra. Then blast out the air in very short spurts as though ‘atomic’.
After the first few blasts, begin to bend forward; until the head touches the ground; during this movement there should be maximum emptying of the lungs.
Rest in the forward position for a few seconds, then lift the head and begin to take a very deep breath till the starting position is attained.
Begin the yoga session with 3 rounds of Mukha Bhastrika and close the session with another 3 rounds.
Bhastrika (Bellows Breathing)
In this breathing technique, the action of the abdominal muscles and the diaphragm forcefully push the air out of the lungs.
Sit in a steady, comfortable posture, in Siddhasana, Sukhasana, Padmasana (avoid Vajrasana). Keep the spine straight and shoulders held back.
Take a slow, deep inhalation letting the abdomen fully expand. This first slow inhalation ensures plenty of oxygen to the system. After the first inhalation do forceful exhalation and then forceful inhalation.
Exhalation is produced by forceful and quick contraction of the abdomen. Inhalation is similar but more diaphragmatic. Co-ordinate the action of the diaphragm and abdominal areas to achieve a quick exhalation and inhalation at the rate of one round per second increasing it to two rounds per second. Make the duration of inhalation and exhalation equal, all the while breathe through the nostrils.
Repeat 9 rounds with the left nostril while closing the right, 9 rounds in the right while the left nostril is closed and finally 9 rounds with both nostrils open.
Maximum rounds: 3.
Rest in Shavasana.
Benefits
This breathing squeezes blood in and out of digestive organs, tones up liver, spleen, stomach and pancreas. Increases digestive capacity and improves health and vitality.
Cleans sinuses, nasa! passages and lungs, massages abdominal organs, helps in the evacuation of bowels. Stimulates cardiovascular system and generates heat in the body.
Shwana Pranayama
This is an essential pranayama that stimulates and makes one aware of the dormant energy bringing many physiological benefits. It helps in sustaining energy levels and vitality.
Shwana Pranyama is a body-mind oriented practice governing the digestive and assimilative aspects of the body. Has definite influence on nervous systems and activates metabolism.
DRINK ONE GLASS OF WATER BEFORE THIS PRACTICE.
Sitting in Vajrasana open thighs, bring palms to rest on the knees. Bend forward, head down with the tongue hanging out.
Rapidly breathe in and out through the mouth only, contracting and expanding the abdominal area as done in
Bhastrika. Move the navel portion inside so as to touch the spinal column and expel forcefully the breath. Without pausing breathe in, smoothly relaxing the stomach muscles.
Keep the eyes open in case there is giddiness.
Practice 81 rounds in stages of 27×3 rounds.
Rest in Shavasana for 2 – 3 minutes.
Do not practice in case of heart problems or stomach ulcer or after eating. Allow minimum 3 hours after taking food.
Best time to practice is early morning or evening.
Benefits: The movement of stomach muscles massages internal organs, enhancing circulation and elimination.
Ujjayi Pranayama
Ujjayi is one of the most important, yet the simplest Pranayama. It is practiced by contracting the throat muscles producing sound like light snoring. It induces deep meditative state.
Benefits
Soothens nervous system, calms the mind. Reduces heartbeat, lowers blood pressure. Relieves insomnia if practiced in Shavasana. Promotes awareness of the psychic dimension of the breath.
Khechari Mudra
Khechari means one who moves in akash or space’. The direct concern of this mudra is to activate psychic, physiological and endocrine processes responsible for cellular vitalization and longevity.
The tongue is rolled backwards so that the lower part of the tongue touches the upper palate. The tip of the tongue is taken as far back as possible and held there for 5 minutesminimum keeping the mouth closed. Breathing to be done only through the nostrils.
Kapalabhati Pranayama
Sit in any comfortable position; close eyes and relax, inhale slowly to fill up lungs, perform 5 to 10 rapid inhalations.
Exhalation should be sharp and forceful. The chest should remain firm and quiet while the diaphragmatic area moves sharply during Pranayama.
Caution: Persons having heart problem, bronchitis should seek guidance.
Benefits
Removes stale air from lungs. Ensures rapid oxygenation. The whole brain gets oxygen-rich blood. Excellent premeditation Pranayama.
The pituitary and pineal glands are stimulated, this increases memory power.; also removes tiredness.
After 10 to 20 rounds, take a deep breath, sit comfortably as long as possible; meditate at the eyebrow centre experiencing the pervading emptiness and calm.