BREATHING EXERCISES - PART III

See for Breathing Exercise - Part II in this blog before continuing the exercise below

EXERCISE - 5

Along with other Breathing Exercises this advanced Breathing technique helps Physical and Mental strength of a person. This should be done before doing PRANAYAMA breathing technique.

NADI SUDHI/ ALTERNATE NOSTRIL BREATHING:

1. Sit in Artha Padmasana or Vajrasana pose with Prithvi mudra in one hand.

 2. Close the right nostril with right thumb and EXHALE fully with the left nostril  with index and middle finger kept on the fore head.

Left nostril is closed with thumb finger and EXHALATION & then INHALATION  is done through right nostril

3. Now, INHALE slowly through the same nostril slowly and gently.
4. Now, close the left nostril with ring finger and EXHALE slowly with the right nostril.

Right nostril closed with ring finger and Exhalation & then Inhalation is done through left nostril

5. This process of INHALING through one nostril and EXHALING through other nostril is considered as one cycle.
6. Now, INHALE slowly through the same nostril through which you EXHALED with fingers in the same position.
7. Now, close the nostril through which you INHALED with the thumb finger & EXHALE thorough the other nostril moving the ring finger.
8. The INHALATION & EXHALATION should be done slowly.
9. For those who are unable to sit in Artha Padmasana or Vajrasana pose, can sit on a chair without bending the back on straight posture, with legs placed on the floor.

Note:

• The Breathing should not be forced or done with Strain.
• Persons suffering from High Blood pressure should avoid this breathing.
• If any uncomfortable feeling, discard the practice immediately.
• This should not be done immediately after a meal.
• Best to do in the morning, in empty stomach or 2 hours after a meal.
• For left handers, see the pictures above and follow as given.

BREATHING EXERCISES - PART II

After doing the Breathing exercises 1 and 2 the following has to be done. All Breathing exercises has to be done slowly to get full effectiveness

See for Breathing Exercises - Part I in this blog before continuing the Exercises below

EXERCISE - 3

ARTHA NADI SUDDHI

1.Sit on Vajrasana pose with Prithvi Mudra in left hand.
2. Close the eyes and watch the breathe for 10 to 20 seconds.
3. Close the right nostril with the right thumb finger, INHALE slowly through your left nostril.
4. The Index and the middle finger has to be fixed on your fore head.
5. INHALE slowly and EXHALE through the same left nostril slowly. This is one count.
6. Repeat the same for 20 counts INHALING & EXHALING through the left nostril.
7. Now, Close your left nostril with your ring finger with index and middle finger fixed on your fore head.
8. INHALE slowly through your right nostril and EXHALE slowly through the same nostril.
9. Repeat this for 20 counts.

EXERCISE - 4

OMKARA PRANAYAMA

 This improves concentration and benefits our heart, lungs ,brain and calms the mind. Suitable for students since it improves concentration, understanding capability and memory capacity. We can feel the secretion of saliva while doing this breathing thus helping in digestion.

1. Sit erect on Artha Padmasana pose with Apan mudra on both hands.
2. Close the eyes for 10 to 20 seconds.

Apan Mudra/Baba mudra/Mudra of digestion

3. Start chanting 'Oooooo' upto 5 seconds and finish with 'Mmmmm' for 5 seconds in feeble voice.
4. This is one count and no gap should be left between "Ooo" and "Mmm".
5. Repeat this for 20 counts.
6.The seconds can be increased on practicing OMKAR, but the chanting Ooo and chanting Mmm should be equal. That is if we chant "Ooo" for 10 seconds then "Mmm" should be chanted for 10 seconds.
7. We can feel saliva secretion, when we cross 5 to 6 counts.

See for Breathing Exercise - Part III in this blog

BREATHING EXERCISES - PART I

    

Exercise – 1

1. Sit on a mat in Artha Padmasana pose. Keep the hands on the legs.

2. Close the eyes for few seconds before starting the breathing exercise. Watch the breathe.

3. Now, EXHALE with force through both your noses.

4. Leave gap for few seconds after 10 counts and do again.

5. Repeat for 50 counts.



Exercise – 2

1. Sit on a mat in Vajrasana pose with Prithvi Mudra in left hand.

2. Close the eyes for few seconds and watch the breathe.

3. Using the thumb finger, close the right nose and EXHALE with force through the left nose.

4. Then using the ring finger, close the left nose and EXHALE with force through the right nose.

5. Repeat for 10 counts. Exhaling with both noses is 1 count.

6. Do not open the mouth while inhaling or exhaling

7. Take gap for few seconds and repeat again.

8. Repeat for 50 counts.

Note:

If you are a left hander, use your left thumb finger and ring finger with Prithvi Mudra in right hand.

See for Breathing Exercise - Part II in this blog

Benefits of Breathing exercises

When we learn to take deep, slow breaths, our body show positive reactions

• It makes the Heart stronger
• Helps to detoxify toxins from body
• It strengthens lungs and nervous system
• It removes carbon-di-oxide from blood and increases oxygen, thus improving blood quality
•  Strengthens Immune system and posture
• Prevents mood swings  and stress
• Helps digestion and assists in cellular regeneration
• Improves sleep

CREATE A ROUTINE:

1. Choose a place to sit comfortably and quietly with hands on  knees and shoulders relaxed.
2. Doing breathing in the morning in empty stomach will be fine. If there is no time in the morning, there should be at least 3 hours gap after having food.
3. First, we have to begin with EXHALING as the lungs needs to be emptied before INHALING.
4. Close the eyes and sit straight.
4.INHALE in through your nose slowly.
5. EXHALE slowly through your nose for 5 seconds.
6. We can feel the movement of abdominal muscles.
7. At the end of the breath pause for 2 seconds and repeat the INHALING and EXHALING process.
8. Close the eyes and repeat the process for 5 to 10 times.
9. As we get used to, the number of cycles can be increased.
10. It is preferable to do alteast for 5 minutes a day.