2.
Ujjayi :
Sit in
any comfortable meditative pose. Inhale slowly, deeply
and steadily through both nostrils with a low uniform
sound through the glottis. Hold your breathe for a second
or two after inhaling and then exhale noisily only through
the left nostril, keeping the right nostril closed. Do
this as often as required. This pranayama clears the
nasal passage and helps the functioning of the thyroid
gland and benefits respiratory disorders, especially
bronchitis and asthma. Persons suffering from high blood
pressure should not practice ujjayi.
3.
Bhastrika :
‘Bhastrika’ means ‘bellows.’ It
is performed by instant and quick expirations of breath.
There are many varieties of bhastrika. The simplest
technique is as follows : Sit in padmasana. Do 20 strokes
of kapalbhati. Inhale and exhale rapidly, making a
puffing sound. This is a good exercise for abdominal
viscera and lungs.
4.
Sheetali :
Sit in padamasana or
any other comfortable posture. Stick your tongue out
about an inche from the lips, rolled up at the sides
to form a channel like a bird’s beak. Suck in air
through the channel. After a full inhalation, slowly
close your mouth, hold your breath and exhale
slowly through both nostrils. This completes the exercise.
Repeat as required. This pranayama cools the body and
mind, activates the liver and bile and has beneficial
effects on the circulation and body temperature.
5. Sitkari :
IN sitkari a sound is
produced while inhaling by opening the mouth a little,
placing the tip of the tongue against the lower front
teeth and then sucking the air in slowly. After holding
your breath, exhale through both nostrils. This exercise
helps to control thirst, hunger and laziness.
6.
Suryabhedan :
‘Surya-nadi ‘ is
the right nostril and ‘ ChandraNadi’ is
the left nostril. In this pranayama, one always uses
the right nostril for inhalation. Sit in padmasan or
any other suitable posture. Keep your head, neck and
back straight. Inhale through the right nostril. Hold
your
breath and then exhale through the left nostril. Hold
your breath and then exhale through the left nostril.
Repeat as often as required. This pranayama increases
gastric juices and helps digestion. It also fortifies
the nervous system and clears the sinuses.
7.
Bhramari :
In this pranayama, the
buzzing sound of a bee is produced and hence it is called
bhramari. Keep your mouth closed while inhaling. Exhale
through both nostrils, producing the humming sound of
a bee. This pranayama affects the ears, nose, eyes and
mouth and makes the complexion glow. It also helps those
suffering from insomnia.
