YOGIC KRIYAS (PRACTICES)

AND PRANAYAM FOR HEALTH.

1. Sheetali Pranayam—Take a Padmasan pose. Make a chute or channel or tube like formation with lips and tongue. Take breath in, by tongue. Retain or hold the breath according to capacity and exhale or breathe out air slowly through both the nostrils. Practise this 7 to 15 times in the morning and evening.

Benefits—Corrects ailments and diseases of spleen, upper and lower teeth and inhale through the mouth keep-corrects also biliousness, debility, skin diseases and sleep-lessness. Trelieves this Pransyam, one could get over sleeplessness.

2. Sadant Pranayam—Take Padmasana pose. Press upper and lower teeth and inhale through the mouth, keeping the lips apart. Close the mouth and retain the breath according to capacity. Breathe out slowly through nostrils Practise this 7 to 15 times morning and evening, While defecating or urinating, join the teeth as in the pose.

Benefits—Corrects Pyorrhoes, Slimy teeth, pain of teeth while drinking water or food, swollen or teeth and other diseases of teeth. Teeth become strong.

3. Bhastrika—Type 1—Take Padmasana pose, Close right nostril by right hand thumb and exhale and inhale by lift nostril with a noise like Smith’s bellows Practise this pranayam 5 to 10 breaths to start with ; and increase 1-2 breaths every day and later practise 60-70 breaths everyday.

Benefits—Lessens body heat and similar condition. Conditions of cold are relieved, when practiced by closing left nostril.

Type II—Inhale and exhale with noise like smith’s bellows without ckosing

either of the nostrils. Practise this with 60 to 70 breaths everyday.

Benegits—Helps in blood purification, makes the lungs strong. Breathing exercises should be taken according to need and capacity.

4. Ujjayi Pravasyam—Take in breath by both nostrils, making snoring noise below the throat. Retain the breath according to capacity and exhale by the left nostril, making snoring noise.

While inhaling breath, abdomen should not be contracted. It should be contracted while exhaling. Always breathe slowly.