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Bellows Breath – Bhastrika

Bhastrika

  • Sit in a comfortable seated position with the spine neck and head in alignment.
  • Have the eyes lightly closed.
  • Practice abdominal breathing by drawing the air into the abdomen, using the diaphragm muscles.
  • Accentuate the movement in the abdomen whilst keeping the chest still and relaxed.
  • Once established, begin to breathe quite forcefully in and out through the nostrils.
  • During inhalation, the abdomen expands, exhalation, the abdomen contracts.
  • Slightly exaggerate this movement.
  • Continue in this way for ten breaths then take a few natural breaths.
  • This is one round, practice up to five rounds.

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Humming Bee Breath – Bhramari

BhramariBhramari

  • Sit in a comfortable seated position with the sine neck and head in alignment.
  • Have the eyes lightly closed.
  • Join the lips together, separate the teeth slightly and relax the muscles of the jaw.
  • Raise the arms out to the sides, bend the elbows and take the hands to the ears.
  • Use the middle or index finger to exclude the ears.
  • Inhale through the nose.
  • Exhale slowly while making a steady humming sound.
  • Practice up to 15 rounds of breath.

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Hissing breath – Sheetkari

SheetkariSheetkari

  • Sit in a comfortable seated position with the spine, neck and head in alignment.
  • Extend the tongue outside the mouth, as far as comfortable.
  • Hold the teeth lightly together.
  • Separate the lips to expose the teeth.
  • Inhale slowly and deeply through the teeth.
  • At the end of the inhalation, close the mouth and exhale out the nose.
  • Practice up to 15 rounds of breath.

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Cooling breath – Sheetali

SheetaliSheetali

  • Sit in a comfortable seated position with the spine, neck and head in alignment.
  • Extend the tongue outside the mouth, as far as comfortable.
  • Roll the sides of the tongue up so that it forms a tube.
  • Inhale slowly and deeply through the tongue.
  • At the end of the inhalation, draw the tongue in, close the mouth and exhale out the nose.
  • Practice up to 15 rounds of breath.

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Balancing breath – Psychic Network Purification

Nadi Shodhana

  • Sit in a comfortable seated position with the spine, neck and head in alignment.
  • Adopt Nosetip Position (Nasagra Mudra) with the right hand and place the left hand on the knee in chin or jnana mudra.

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