Trataka is a yogic eye-cleansing technique involving steady gazing at a fixed point, often a candle flame, without blinking. It enhances concentration, strengthens eye muscles, improves vision, and calms the mind. This practice purifies the eyes and is also used to develop deeper focus and mental clarity in meditation.
Antaranga (internally)
Bahiranga (externally)
Antaranga (internal visualization):
The mind is trained to introvert. When operating through medium of the senses the mind loses energy, but when concentration is on an inner object, withdrawn from the senses, it gains energy.
Bahiranga (external visualization):
The concentration is on an outer object because this is easier for the untrained mind. Since the mind is attached to external objects. Concentrating on external objects like: Candle flame, A black dot, Psychic symbol, image of god, tip of the nose, sky, water, rising or setting sun, symbol of om, a flower sun set, yantra, mandala, crystal ball, a chakra,
Technique of Candle flame, the most beneficial for beginners:
Preparatory practices:
Move your eye balls Up and down for 5-9 times and close your eyes and rub your palms, generate the heat and make a cup of your palm and place it around your eyes (simple Palming). After few seconds start with left and right followed by simple palming.
Next move your eye balls Diagonal right up and down for 5-9 times and close your eyes and rub your palms, generate the heat and make a cup of your palm and place it around your eyes (Press and release Palming). After few Diagonal left up and down followed by press and release palming.
Move your eye balls Rotational movement clockwise and anticlockwise 5-9 times each followed by constant palming with breathing (MMM Kara).
Technique:Preparations:
Get candles, candle stand and match box.
Wash your eyes with cool and clean water before starting the practice.
Flame is exactly at eye level when sitting and Sit 2-2.5 meter away from the candle stand.
Sit in Any Meditative Posture, make sure your spine, neck and head in one line, can also use chair
Gazing at the flame:
Slowly shift your vision to the base of the candle stand, middle of the candle stand then move to top of the stand, then to the base of the candle, middle of the candle and slowly look at the flame of the candle. Now, start gazing at whole flame without any effort.
Slowly look at the tip of the wick of candle and gazeat the small black cord. Focus your attention at one point. This is a practice of focusing and consecration. Keep on gazing. Use your will power. Let the tears come out and try not to blink your eyes. By practice the gaze become steady, making the mind one pointed.
Gradually widen your vision. Slowly de-focus your attention from the flame and have de-focused gaze on the flame. With expansive awareness, collect all the details of the flame such as color of the flame, shape of the flame and aura around the flame. Then observe the auras tarts expanding more and more and now it has completely covered the room and see the small light particles around the flame. Recognize the subtle changes achieved by de-focusing.
After one minute of de-focusing, gaze or focus on the flame. Slowly close your eyes and try to retain the image. Visualize the flame between your eyebrows and collect all the details with your eyes closed. When the image disappears go for palming.
Rub your palm and generate the heat and combine palming with Bhramari(humming bee sound). First apply constant pressure around your eyes, then inhale and chant Bhramari Mmm..; feel the vibrations of Bhramari throughout the body; repeat the same. Inhale- chant Mmm. As you exhale. Feel the sound resonance in the entire head region especially around the eyes.
Silence:
Feel the silence and relax for a while. After sufficient relaxation, gently drop your hands down. Sit quietly and feel the deep comforting effect of the practice. Beware of the changes taking place inside. Recognize that the mind has become completely calm; eyes are also feeling relaxed and mind in calm state.
Contra-indications:
Epileptics should not practice Trataka on a candle flame but should choose a totally steady object to gaze on.
Recent eye surgeries kindly avoid.
Benefits:
This practice Strengthens eye muscles improves eye sight
It balances the nervous system,
Relieving nervous tension, anxiety, depression and insomnia.
Improves the memory and develop good concentration, strong willpower.
It alleviates eye strain, head ache, myopia, astigmatism and even early stages of cataract (HYP)
It activates Ajna chakra and is an excellent preparation for meditation.
Kapalabhati is a yogic breathing technique involving rapid, forceful exhalations and passive inhalations. It cleanses the frontal brain region, clears nasal passages, and energizes the mind. This practice boosts oxygen supply, improves lung function, removes toxins, and stimulates the brain, aiding in mental clarity and emotional balance.
As per GhS (Gheranda Samhita) it is called as Bhalabhati. Bhala and kapala means one and the same that is cranium. Bhati means light or splendor. It also means as perception and knowledge.
In normal breathing,our inhalation is active and exhalation is passive whereasthis practice reverses this process.
All the chakra
There are 3 types (GhS):
Vatkrama
Vythkrama
Sheetkrama
As per Hatha Ratnavali, it is little different and called as Kaphalabhastri Forceful and rapid inhalation and exhalation are accompanied with the movement of the head to left and right.
When inhalation and exhalation are performed very quickly, like a pair of bellows of a blacksmith, it dries up all the disorders from the excess of phlegm, and is known as Kapala Bhati.
In normal breathing, inhalation is active and exhalation is passive. This practices reverses that process so that exhalation becomes active and inhalation passive.
Begin 2 expulsions per second and gradually increased to 1 expulsion per second. Start with 30 expulsions and can up to 120.
Technique1: Perform series of rapid perspiration with the emphasis on exhalation. The exhalation should be strong and forceful and the inhalation is passive as of it is occurring on its own accord. Start from one breath per second and go until two breaths once you are comfortable.(3-5 sets)
Technique 2:Practice 20 until 40 breaths as per Technique 1 on completion of last exhalation, breathe in fully and hold the breath inside as long s you are comfortable. Then exhale completely. (3-5 sets)
Technique 3:Technique 1& 2 for 20-30 until 50 breaths and during retension of breath inside adopt 2 Bandhs i.e Jalandhara and moolabandha. (3-5 sets)
Note: Kapahalabhati should be learned only after one master Bhastrika pranayama.
Rejuvenates tired cells and nerves.
Tissues and cells absorb large quantity of oxygen.
It cleanses the respiratory system and nasal passage.
Removes the spasm in bronchial tubes.
Apex (top) of the lungs gets proper oxygenation.
Impurities of blood are thrown out.
Makes one attractive and prevents ageing process.
Spiritually helps to awaken Ajna (third eye) chakra.
It completely voids the mind of all thought and vision and makes the practitioner completely introverted spontaneously.
Improves the efficacy of any meditation practice performed after it.
Limitation:
Any heart ailments-high blood pressure
Hernia and surgery
Mensuration and pregnancy
Vertigo and epilepsy
Coronary or respiratory ailments or any type of related disease.
Vythkrama (sinus cleansing):
It is quite similar to JalaNeti. Basically, vyuth means expelling.
Technique:
Practiced in standing position. Take the Bowl of warm saline water, lean forward and scoop the water up in the palm and sniff the water in through the nostrils and let the water flow down though mouth.
Sheethkrama (Mucus cleansing):
Literal means of Sheet is cool.
Technique:
Reverse the technique of Vyutkrama that is taking mouthful of water and expel it out through nostril
Note: After Vyutkrama and Sheethkrama practice Vatkrama for few rounds.
Benefits:
Easily get rid of sinuses of old mucus.
Makes one attractive and prevents the ageing process
Breathing is a vital process that starts at the time of birth and ends at the time of death. Many people consider pranayama to be a physical practice of breath control, but this not so. The main effects of pranayama manifest in the nervous system and in pranamaya kosha (subtle psychic body) and the control of breath is only the means of manipulating these finer processes. The breath is known as ‘Thread of life’ and depending on its actions the entire life process is refined, balanced, or else thrown out of proper order.
Siva Samhita Says:
There is a brilliant lotus in the heart decorated with twelve petals with brilliant signs. It is ornamented with twelve letters ka to tha.
There lives PRANA, decorated with various desires, together with its past karma, which has no beginning, and it is infused with its egoism.
Due to various modificationsprana has various names. PRANA, APANA, SAMANA, UDANA, VYANA, NAGA, KURMA, KRKARA, DEVADATTA, DHANANJAYA.
Out of these 10 first five are main ones. Among these five prana and apana are super most important.
What is Pranayama?
The word Pranayama is a combination of two words; ‘prana’ and ‘ayama’. Prana again combination of two syllables, pra and na. Prana denotes constancy; it is a force in constant motion. Pranayama is not merely breath control, but a technique through which the quality of prana in the body is activated to a higher frequency.
In yogic terminology, it is said that whatever is manifest is the sthula Roopa (gross form) of the subtle, cosmic energy, known as prana. In yoga and tantra there is an eternal truth: the basis of existence depends on two forces, Shiva and Shakti, or consciousness and energy. Ultimately they are not two forces but one; Shakti or prana is the creative force of consciousness or Shiva.
tasmin sati śvāsa-praśvāsyor-gati-vicchedaḥ prāṇāyāmaḥ ॥49॥
Regulation of breath or the control of Prana is the stoppage of inhalation and exhalation, which follows after securing that steadiness of posture or seat, Asana. Thus is Pranayama defined in Patanjali Yoga Sutras, Chapter II-49. In simple words, sage Patanjali says pranayama as the gap between inhalation and exhalation.
Others offer Prana (outgoing breath) in Apana (incoming breath) and Apana in Prana, restraining the passage of Prana and Apana, absorbed in Pranayama. Pranayama is a precious Yajna (sacrifice). Some practice the kind of Pranayama called Puraka (filling in). Some practice the kind of Pranayama called Rechaka (emptying). Some are engaged in the practice of Pranayama called Kumbhaka, by impeding the outward passage of air, through the nostrils and the mouth, and by impeding the inward passage of the air, in the opposite direction.
(According To Sri Sankaracharya)
“Pranayama is the control of all life-forces by realizing naught but Brahman in all things as the mind,” etc.
“The negation of the Universe is the outgoing breath. The thought: ‘I am Brahman’ itself is called the incoming breath. The permanence of that thought thereafter is the restrained breath. This is the Pranayama of the wise, while the pressing of the nose is only for the unknowing.” (Aparokshanubhuti, 118-120).
Pranayama is regarded lengthy or subtle according to its three components, the external, the internal and the steady; the retention processes are modified by the regulations of space, time and number.
Just as a goldsmith removes the impurities of gold by heating it in the hot furnace, by strongly blowing the blowpipe, so also the Yogic student removes the impurities of the body and the Indriyas by blowing his lungs, i.e., by practicing Pranayama.
The chief aim of Pranayama is to unite the Prana with the Apana and take the united Pranapana slowly towards the head. The effect or fruit of Pranayama is Udghata or awakening of the sleeping Kundalini.
Science of Pranayama:
The air drawn in to the lungs by the action of diaphragm. When it expands, the sides of the chest and lungs in increased and the outside air rushes in to the vacuum thus created. The chest and lungs contract, when diaphragm relaxes and the air are expelled from the lungs.
Yogic Science:
There are two nerve currents one on either side of the spinal column; Ida and Pingala. One controls left nostrils and another right nostril, one is cooling and other is heating, one controls right hemisphere of brain and other left hemisphere of brain. Breath flows through left nostril for 1 hour and then through right nostril for one hour. When the prana flows through Sushumna, the serpent power or sleeping Sakti, situated at the back of the anus, which is attached to spinal column. Sadhaka becomes dead to the gross world and enters Samadhi.
What is Prana?
“He who knows Prana knows Vedas” is the important declaration of the Srutis. You will find in Vedanta Sutras: “For the same reason, breath is Brahman.” Prana is the sum total of all energy that is manifest in the universe.
In Upanishads, Prana vayu is also called the “in breath” apana the “out breath”, Samana the “middle breath”, and Udana the “up breath”. Prana vayu is inhalation, apana exhalation, Samana the time between inhalation and exhalation, and Udana, the extension of Samana.
According to Maitri Upanishad:
Samana is the higher form of Vyana and between them is the production of Udana. That which brings up or carries down what has been drunk or eaten is Udana.”
Naga, Kurma, Krikara, Devadatta and Dhananjaya are the five sub-Prana.
When the whole system of nadis, which is full of impurities, is cleaned, then the Yogi becomes able to control the Prana.
If our perception were finely attuned to the pranic body, we would see a light body in which there were thousands of fine, wire like structures are the nadis. Nadi is channel or flow of energy (prana). Nadis are astral tubes made up of astral matter that carry Pranic currents. The astral eyes can see them only. They are not the nerves. The Goraksha satarka says there are 72,000 nadis in number. Ida, Pingala and Sushumna are the important ones. Sushumna is the most important of all.
Ida and Pingala
There are the two nerve-currents one on either side of the spinal column. The left one is called Ida and the right is known as Pingala. These are Nadis. Tentatively, some take these as the right and the left sympathetic cords, but they are subtle tubes that carry Prana. The Moon moves in the Ida and the Sun in the Pingala. Ida is cooling. Pingala is heating. Ida flows through the left nostril and the Pingala through the right nostril. The breath flows through the right nostril for one hour and then through the left nostril for one hour. Man is busily engaged in worldly activities, when the breath flows through Ida and Pingala. When Sushumna operates, he becomes dead to the world, and enters into Samadhi. A Yogi tries his level best to make the Prana run in the Sushumna Nadi, which is known as the central Brahman Nadi also. On the left of Sushumna is situated Ida and on the right is Pingala. The moon is of the nature of Tamas and the sun is that of the Rajas. The poison share is of the sun and the nectar is of the moon. Ida and Pingala indicate time. Sushumna is the consumer of time.
Sushumna
Sushumna is the most important of all the Nadis. It is the sustainer of the universe and the path of the universe and the path of salvation. Situated at the back of the anus, it is attached to the spinal column and extends to the Brahmarandhra of the head and is invisible and subtle. The real work of a Yogi begins when Sushumna begins to function. Sushumna runs along the Centre of the spinal cord or spinal column. Above the genital organs and below the navel is the Kanda, of the shape of a bird’s egg. There arise from it all the Nadis 72,000 in number. Of these, seventy-two are common and generally known. Of those the chief ones are ten and they carry the Prana. Ida, Pingala, Sushumna, Gandhari, Hastijihva, Pusa, Yusasvini, Alambusa, Kuhuh and Sankhini are said to be the ten important Nadis. The Yogis should have knowledge of the Nadis and the Chakras. Ida, Pingala and Sushumna are said to carry Prana and have Moon, Sun and Agni as their Devatas. When Prana moves in Sushumna, sit for meditation. You will have deep Dhyana. If the coiled-up energy, Kundalini, passes up along the Sushumna Nadi and is taken up from Chakra to Chakra the Yogi gets different sorts of experiences, powers and Ananda.
Kundalini
Kundalini is the serpent power or sleeping Shakti, that has 3 1/2 coils with face downwards, in the Muladhara Chakra, at the base of the spine. No Samadhi is possible without its being awakened. The practice of Kumbhaka in Pranayama produces heat and thereby Kundalini is awakened and passes upwards along the Sushumna Nadi. The Yogic practitioner experiences various visions. Then the Kundalini passes along the Six Chakras and eventually gets united with Lord Siva, seated on the Sahasrara or thousand-petalled lotus, at the crown of the head. Nirvikalpa Samadhi ensues now and the Yogi gets liberation and all the divine Aishvaryas. One should practice control of breath with a concentration of mind. The awakened Kundalini that is taken up to Manipura Chakra may drop down again to Muladhara. It has to be raised again with effort. One should become perfectly desireless and should be full of Vairagya before he attempts to awaken Kundalini.
Kundalini is like a thread and is resplendent. When it is awakened it hisses like a serpent beaten with a stick and enters the hole of Sushumna. When it travels from Chakra to Chakra, layer after layer of the mind becomes open and the Yogi acquires various Siddhis (psychic powers).
Most widely popularized Pranayama techniques along with detailed instructions, benefits and contraindications.
Essentials before commencing practice of PRANAYAMA:
One should find right place and time.
Eat in moderation.
Purification of Nadis.
Purification of Nadis:Two types:
Samanu(performed with Bija mantra like OM) and Nirmanu (without bija mantra)
(Nirmanu):
PracticeNadishuddhi (detailed explanation in Nadishuddi technique) techniques 20 times with Kumbhaka for 4 times in a day; Early morning, middle of the day (noon), at sunset, at mid night. When nadis are purified impurities are destroyed. Then practitioner enters ARAMBHA (state of beginning) Avastha. (4 states Arambha, Ghata:state of realization of the self, Parichaya:state of knowledge, Nispatti: state of liberation.)
Signs of Purified NADI’S:
Body harmonized.
Emitting a nice scent appearing beautiful.
Voice becomes melodious, sweet and lovely.
Strong digestive power.
Enjoyment of all things.
Enthusiasm.
Great courage and strength.
A wise yogi should not practice pranayama right after eating or when he is hungry. During the practice first, he should take some milk and butter.
Signs of perfection in Pranayama Practice:
The body perspires
Trembles in second
Starts jumping like a frog in third.
When the greater practice is continued after that practitioner becomes Gaganacara (TRAVELER IN THE AIR)
Pranayama and meditation should performed using these main sitting postures:
As per GhS (Gheranda Samhita) it is called as Bhalabhati. Bhala and kapala means one and the same that is cranium. Bhati means light or splendor. It also means as perception and knowledge.
In normal breathing,our inhalation is active and exhalation is passive whereasthis practice reverses this process.
All the chakra
There are 3 types (GhS):
Vatkrama
Vythkrama
Sheetkrama
As per Hatha Ratnavali, it is little different and called as Kaphalabhastri Forceful and rapid inhalation and exhalation are accompanied with the movement of the head to left and right.
When inhalation and exhalation are performed very quickly, like a pair of bellows of a blacksmith, it dries up all the disorders from the excess of phlegm, and is known as Kapala Bhati.
In normal breathing, inhalation is active and exhalation is passive. This practices reverses that process so that exhalation becomes active and inhalation passive.
Begin 2 expulsions per second and gradually increased to 1 expulsion per second. Start with 30 expulsions and can up to 120.
Technique1: Perform series of rapid perspiration with the emphasis on exhalation. The exhalation should be strong and forceful and the inhalation is passive as of it is occurring on its own accord. Start from one breath per second and go until two breaths once you are comfortable.(3-5 sets)
Technique 2:Practice 20 until 40 breaths as per Technique 1 on completion of last exhalation, breathe in fully and hold the breath inside as long s you are comfortable. Then exhale completely. (3-5 sets)
Technique 3:Technique 1& 2 for 20-30 until 50 breaths and during retension of breath inside adopt 2 Bandhs i.e Jalandhara and moolabandha. (3-5 sets)
Note: Kapahalabhati should be learned only after one master Bhastrika pranayama.
Rejuvenates tired cells and nerves.
Tissues and cells absorb large quantity of oxygen.
It cleanses the respiratory system and nasal passage.
Removes the spasm in bronchial tubes.
Apex (top) of the lungs gets proper oxygenation.
Impurities of blood are thrown out.
Makes one attractive and prevents ageing process.
Spiritually helps to awaken Ajna (third eye) chakra.
It completely voids the mind of all thought and vision and makes the practitioner completely introverted spontaneously.
Improves the efficacy of any meditation practice performed after it.
Limitation:
Any heart ailments-high blood pressure
Hernia and surgery
Mensuration and pregnancy
Vertigo and epilepsy
Coronary or respiratory ailments or any type of related disease.
Vythkrama (sinus cleansing):It is quite similar to JalaNeti. Basically vyuth means expelling.
Technique:
Practiced in standing position. Take the Bowl of warm saline water, lean forward and scoop the water up in the palm and sniff the water in through the nostrils and let the water flow down though mouth.
Sheethkrama (Mucus cleansing):
Literal means of Sheet is cool.
Technique:
Reverse the technique of Vyutkrama that is taking mouthful of water and expel it out through nostril
Note: After Vyutkrama and Sheethkrama practice Vatkrama for few rounds.
Benefits:
Easily get rid of sinuses of old mucus.
Makes one attractive and prevents the ageing process
Cooling Pranayama includes breathing techniques like Sheetali and Sheetkari that reduce body heat and calm the nervous system. Practiced by inhaling through the mouth and exhaling through the nose, it cools the body, soothes the mind, reduces stress, and balances excess heat or pitta in the body.
As in the above (sitali), the tongue to be protruded a little out of the lips, when the air is drawn in. It is kept confined, as before, and then expelled slowly through the nostrils
The yogi who drinks the air through his mouth like a crow-bill both dawn and dusk, meditating on the mouth of kundalini destroys the turecolosis and turns out to be poet within 6 months.(Shiva Samhita 84)
Sitkari is performed by drawing in the air through the mouth, keeping the tongue between the lips. The air thus drawn in should not be expelled through the mouth. By practising in this way, one becomes next to the God of Love in beauty.
After having firmly pressed the front teeth together the yogi who drinks the vital air with appropriate method through the whole between the teeth, while meditating on goddess Kundalini. (SS 83)
Benefits:
Soothes nervous system (parasympathetic)
Reduces body temperature.
One becomes young and attractive as per HYP
Controls emotional excitement and stress
Reduces blood pressure (cautions needs to be taken)
Ujjayi Pranayama, or “Victorious Breath,” involves slow, deep breathing with a slight throat constriction, creating an ocean-like sound. It increases oxygen intake, calms the mind, enhances focus, and regulates body temperature. Commonly used in yoga practice, it supports mental clarity, relaxation, and balances energy throughout the body.
Having closed the opening of the Nadis (Larynx), the air should be drawn in such a way that it goes touching from the throat to the chest, and making noise while passing.
Ujjayi Means victorious comes from root word ‘Ujji’ which means to conquer or acquire by conquest. Its also victory from the bondage of life. generally its called as psychic breath because of its effects on the mind.
Ujjayi promotes internalization of the senses and pratyahara. When used in meditation, Kumbhaka is omitted and Ujjayi is performed through both the nostrils with natural inhalation and exhalation.
Note: Ujjayi is generally practiced in conjunction with khechari mudra(tongue rolled up to the soft pallet), which helps to minimize the chances of sore throat.
Benefits:
Kapha(phelm), Vayu (air) and digestive and spleen disorders do not occur.
Removes heat in the head.
Prepares for the meditation and brings great calmness for the mind.
Reduces tension and thought process.
Increases jatara agni (gastric fire).
Removes phlegm in the throat.
All sorts of pulmonary disorders can be prevented and cured.
Soothes the nervous system.
Recommended for people who are with Insomnia and mental tensions and migraine.
Stimulates thyroid gland.
Eases diseases of lungs, chest and throat.
Limitation:
Low blood pressure
Heart problems when done with retention of breath.
By filling the air with force, making a noise like Bhringi (wasp), and expelling it slowly, making noise in the same way; this practice causes a sort of ecstasy in the minds of Yogîndras.
Bhramari should be practiced after asana, nadi shodana, and dynamic forms of pranayama, and before meditation or sleep.
Note: There are 3 variations to do this practice.
Hands-on knees in chin mudra
Only the index finger is used to close ear lids.
Using Shanmukhi (6 gates) mudra Closing 6 gates i.e ears with thumbs, eyes with index &middle fingers, nose with ring and little fingers.
Technique 1: Sit in any comfortable meditative posture by keeping spine, neck and head in one line.
Inhale deeply through both nostrils and while exhaling make the sound of humming bee (Hmmmmmm) in low pitch with prolonged sound 9-12 breaths becomes 1 set. (3-5 sets)
Technique 2: Sit in any comfortable meditative posture by keeping spine, neck and head in one line.
Inhale deeply through both nostrils, hold the breath inside for as long as possible comfortably and while exhaling make the sound of humming bee (Hmmmmmm) in low pitch with prolonged sound 9-12 breaths becomes 1 set. (3-5 sets)
Benefits:
Releives mental tensions and anxiety
Helps to reduce anger
Soothes nervours system
Awakens psychic sensitivity
Release agitation, frutration, and anger
Calms the mind
It makes ones voice sweet, melodious and helps ib clarity of speech.
Best practice for all psycosomatic diseases like hypertension, insomnia.
Very helpful for pregnant women.
It stimulates awareness of Nada( the subtle sound )
The Padma Asana consists in crossing the feet and placing them on both the thighs; it is the destroyer of all sins.
Binding the Padma-Asana and keeping the body straight, closing the mouth carefully let the air be expelled through the nose.
It should be filled up to the lotus of the heart, by drawing it in with force, making noise and touching the throat, the chest and the head.
It should be expelled again and filled again and again as before, just as a pair of bellows of the blacksmith is worked.
Bhastrika should be performed after asana and nadi shodhana pranayama, but before cooling pranayama.
Technique 1: sit in any meditative posture keeping your spine, neck and head in one line with hands in chin mudra and keeping eyes closed. Take a deep breath in and forcefully exhale through nose. Immediately breath in and out with the same force for 10-20 counts this is 1 set. (3-5 sets)
Technique 2: sit in any meditative posture keeping your spine, neck and head in one line with hands in chin mudra and keeping eyes closed.
With Nasagra mudra close right nostril and breathe in slowly through left and forcefully exhale through left for 10-20 breath last exhalations should be slightly forceful with prolonged.
Close the left nostril and open the right breath in slowly and deeply with right and forceful exhalation through right only for 10-20 breaths and last exhalation should be slightly forceful with prolonged.
Release Nasagra mudra and place hands on knees in chin mudra. Repeat the same process of forceful inhalation and exhalation with both nostril this becomes 1 set practice 3-5 set.
Technique 2: Same as technique 2 with Kumbhaka and Bandha.
Benefits:
Most important physiological effect is on the brain and heart
Cleares the excess mucus.
Builds up resistence to cold.
Increases digestive fire and Improves digestion.
Useful in yogic management of sinusitis, asthama, bronchitis
Increases the apetite and accelerates metabolism.
Helps to loosen the granthis (psychic knots).
Purifies and forges the mind and nervous system by process of oxygenation.
Makes mind introverted and one pointed so it is very useful if practiced before meditation.
If the air be inhaled through the left nostril, it should be expelled again through the other, and filling it through the right nostril, confining it there, it should be expelled through the left nostril. By practising in this way, through the right and the left nostrils alternately, the whole of the collection of the nadis of the yamîs (practisers) becomes clean, i.e., free from impurities, after 3 months and over.
4 variations:
Beginner (Stage 1) :
In and ex one Nostril (left/right) only (surya or chadra anuloma viloma)
In (left/right) Ex (right/left) one way breathing (surya or chandra bhedana)
Intermediate (Stage 2):
In(left) Ex (right), In(right) Ex (left)- Nadishodana or anuloma viloma
Advanced (Stage 3):
In(left) hold, Ex (right), In(right) Hold, Ex (left)- Kumbhaka
In(left) hold (maha bandha), Ex (right), In(right) Hold(Maha bandha), Ex (left)- Kumbhaka with Bandha
Note: Ratios has to be adoted only once you master Stage 1&2
When you are able to equally inhale and exhale for 24:24 (in:ex) counts than you should go for next stages i.e; 3 stages in Ratios :
Beginner Ratio 3:12:6, 6:24:12, &12:48:24
Intermediate Ratio 14:56:28 &16:64:32
Advanced Ratio 18:72:36, &20:80:40
Benefits:
Improves blood circulation and purifies blood.
Balances the body breath and mind.
Removes all the blockages in the pranic energy channels.
Cleanses, strengthen and tones nervous system.
Relieves stress and anxiety
Improves lung capacity
Balances left and right hemisphere of the brain.
Very helpful for pregnancy.
Prevents diabetes
Benefit the people with Asthma, migraine, headache, gastric, depression, and other neurological issues.
Removes all the blockages of arteries and relieves hypertension.
Limitation:
(In case of retention of breath) heart problems, pregnancy, menstruation.
The Utkatasana or Chair pose is a pose which helps in strengthening the legs and the abdominal region.
The name comes from the Sanskrit, “utkata” meaning “intense” or “powerful,” and asana, meaning “posture.” The common English name for utkatasana is chair pose. It is also sometimes called as fierce or powerful pose.
Table of Contents
Chair Pose (Utkatasana) Steps with breathing
Adjustments Chair Pose (Utkatasana)
Benefits of Chair Pose (Utkatasana)
Contra Indications to Chair Pose (Utkatasana)
Variations of Chair Pose (Utkatasana)
Chair Pose (Utkatasana) Steps with breathing
Stand erect in “taadasana” keep the feet together.
With a deep breath in, lift the arms above the head. The arms can either be kept facing each other with palms joined or they can be kept parallel to each other.
Exhale; bend from your waist 30 degree forward. With further exhalation bend your knees, push your hip back as if you are sitting on a chair and gaze in front.
Maintain the pose from 30 seconds to 1 minute. With inhalation, release the pose by straightening the knees. With further inhalation bring the arms to the sides of the body and stand in shithila taadasana.
Adjustments Chair Pose (Utkatasana)
Biceps close to ears.
Knees should not cross over your toes.
Inner thighs parallel to each other.
Draw the tail bone and belly in.
Benefits of Chair Pose (Utkatasana)
The muscles of the thighs, knees, calves and ankles get toned.
Strengthens the muscles of torso and the lower back.
Reduces symptoms of Flat feet.
Stimulates the heart, diaphragm and abdominal muscles.
Contra Indications to Chair Pose (Utkatasana)
This asana should not be performed if one suffers from chronic knee pain, arthritis, sprained ankles, damaged ligaments, headache or insomnia.
Variations of Chair Pose (Utkatasana)
Interlace the fingers and after coming in the chair pose, lift the heels off the floor.
