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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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Bhramari
- 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.
Breath
Awareness
- The humming sound.
- The vibration.
- Ajna chakra.
Contraindications
Benefits
- Relieves stress and cerebral tension.
- Alleviates anger, anxiety and insomnia.
- Strengthens and improves the voice.
- Soothes the nervous system.
- Calms the mind.
Practice note
- Do not practice while lying down.
Sheetkari
- 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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Sheetali
- 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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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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