Bhramari Pranayama

In this pranayama, the buzzing sound of a bee is produced and hence it is called
bhramari. Keep your mouth closed while inhaling. Exhale through both nostrils, producing
the humming sound of a bee. This pranayama affects the ears, nose, eyes and mouth
and makes the complexion glow. It also helps those suffering from insomnia.

Suryabhedan Pranayama

‘Surya-nadi ‘ is the right nostril and ‘ ChandraNadi’ is the left nostril. In this pranayama,
one always uses the right nostril for inhalation. Sit in padmasan or any other suitable
posture. Keep your head, neck and back straight. Inhale through the right nostril. Hold your breath and then exhale through the left nostril.

Sitkari Pranayama

In sitkari a sound is produced while inhaling by opening the mouth a little, placing the tip
of the tongue against the lower front teeth and then sucking the air in slowly. After holding
your breath, exhale through both nostrils. This exercise helps to control thirst, hunger and
laziness.

Sheetali Pranayama

Sit in padamasana or any other comfortable posture. Stick your tongue out about an
inche from the lips, rolled up at the sides to form a channel like a bird’s beak. Suck in air
through the channel. After a full inhalation, slowly close your mouth, hold your breath and
exhale slowly through both nostrils.

Bhastrika Pranayama

‘Bhastrika’ means ‘bellows.’ It is performed by instant and quick expirations of breath.
There are many varieties of bhastrika. The simplest technique is as follows :
Sit in padmasana.
Do 20 strokes of kapalbhati.
Inhale and exhale rapidly, making a puffing sound.
This is a good exercise for abdominal viscera and lungs.

Ujjayi Pranayama

Sit in any comfortable meditative pose. Inhale slowly, deeply and steadily through both
nostrils with a low uniform sound through the glottis. Hold your breathe for a second or
two after inhaling and then exhale noisily only through the left nostril, keeping the right
nostril closed.

Anuloma -viloma pranayama

This is also known as Nadishuddhi pranayama. Sit in any comfortable meditative pose,
keeping your head,neck and spine erect. Rest your left hand on your left knee. Close your
right nostril by pressing the tip of your right thumb against it. Breathe out slowly through
the left nostril. Inhale slowly and deeply through the left nostril, keeping the right nostril
closed. Close your left nostril with the little finger and ring finger of your right hand and
exhale through the right nostril.

VARIETIES OF PRANAYAMA

Some varieties of pranayama beneficial in the treatment of common ailments are as follows :

1. Anuloma -viloma 
2. Ujjayi 
3. Bhastrika 
4. Sheetali 
5. Sitkari 
6. Suryabhedan 
7. Bhramari

PRANAYAMA

Prana means ‘ vital force ‘ and Ayama means ‘ control ‘ in Sanskrit. Thus Pranayama means the control of the vital force through concentration and regulated breathing. By means of controlled breathing that is, inhaling and exhaling by holding the breath for a fixed time and changing the rhythm of inspiration and expiration, it is possible to influence the life-force in the body.

TRIKONASANA ( Triangle pose )

Stand erect, with your legs apart. Stretch your arms up to shoulder level. Bend your trunk forwards and twist to the left, looking upwards and keeping your left arm raised at an angle of 900. Place your right palm on your left foot without bending the knees. Maintain this pose for a few seconds.

CHAKRAASANA ( Lateral bending pose )

Stand straight with your feet and toes together and arms by your sides, palms facing and touching the thighs. Raise one arm laterally above the head with the palm inwards up to shoulder level and palm upwards when the arm rises above the level of your head. Then, bend your trunk and head sideways with the raised arm touching the ear, and sliding the palm of the other hand downwards towards the knee.

PAVANMUKTASANA ( Gas-releasing pose )

Lie flat on your back, hands by your side. Fold your legs back, placing your feet flat on the floor ; make a fingerlock with your hands and place them a little below the knees. Bring your thighs up near your chest. Exhale and raise your head and shoulders and bring your nose between your knees. This is the final position. Maintain this pose for a few seconds and repeat three to five times.

GOMUKHASANA ( Cow-face pose )

Sit erect on the floor, with your legs outstretched. Fold your leg back. Place your left foot under the right hip. Similarly, fold back the right leg and cross your right foot over your left thigh. Place your right heel against the left hip. Both soles should face backwards, one over the other. Now interlock your hands behind your back. See to it that if your right leg is over the left, then your right elbow should face upward and the left elbow downward.

PASCHIMOTTANASANA (Posterior stretching pose )

Sit erect. Stretch your legs out in front of you, keeping them close to each other. Bend your trunk and head forward from the waist without bending your knees and grasp the big toes with your rest your forehead on your knees. With practice, the tense muscles become supple enough for this exercise. Old persons and persons whose spine is still should do this asana slowly in the initial stages. The final pose need be maintained only for a few seconds.

ARDHAMATSYENDRASANA

This is the half position of Matsyendrasana, which is named after the great sage Matsyendra. Sit erect on the ground, stretching your legs in front of you. Insert your left heel in the perineum, keeping the left thigh straight. Place your right foot flat on the floor, crossing the left knee. Pass your left arm over the right knee and grasp the big toe of your right foot.

VAKRASANA

Sit erect and stretch legs out. Raise your right knee until your foot rests by the side of the left knee. Place your right hand behind your back without twisting the trunk too much. Then bring your left arm from in front of you over the right knee. Place your left palm on the ground near the heel of your right foot. Push your knee as far as to the left arm.

MAKARASANA ( Crocodile pose )

Lie flat on your abdomen. Spread your legs, with heels pointing towards each other. Bring your left hand under the right shoulder and grasp it. Grasp the left shoulder with your right hand, keeping the elbows together, one upon the other on the ground. Your face should be between your crossed hands. Relax and breathe normally for two or three minutes.

DHANURASANA ( Bow pose )

Lie on your stomach with your chin resting on the ground, arms extended alongside the body with the legs straight. Bend your legs back towards the hips, bring them forward and grasp your ankles. Inhale and raise your thighs, chest and head at the same time. Keep your hands straight. The weight of the body should rest mainly on the navel region.

SHALABHASANA ( Locust pose )

Lie flat on your stomach, with your legs stretched out straight, feet together, chin and nose resting on the ground, looking straight ahead. Move your arms under the body, keeping them straight, fold your hands into fists and place them close to the thighs. Now, raise your legs up keeping them straight together and stretching them as far back as possible without bending your knees and toes

BHUJANGASANA ( Cobra pose )

Lie on your stomach with your legs straight and feet together, toes pointing backwards. Rest your forehead and nose on the ground. Place your palms below the shoulders and your arms by the side of the chest. Inhale and slowly raise your head, neck, chest and upper abdomen from the navel up.