Shavasana

Shavasana

Lying supine on the ground like a corpse is Savasana. Savasana wards off fatigue and brings mental repose.

This Asana is supposed to be selaxative Asana. This is very useful in removing the fatigue created due to the practice of other Asanas.


Technique :-

Lie straight on your back with ease.


Make distance of about one and half feet between legs.


Place hands straight on the ground at the distance of six inches from your body. Palms facing upward, fingers will remain slightly curled, eyes closed.


After maintaining it for sometime, return.


Remember:-
There must not be tension in any part of your body. Release the tension by shaking that part where you are feeling tension.


Loosen your legs and hands completely.


Loosen palms and fingers also.


Concentrate on your breathing pattern. Try to feel and concentrate on warmth while exhaling and on coolness while inhaling, in the nostrils.


If this is not possible in the beginning, then bulge your abdomen as you inhale and carry the abdomen as you inhale and carry the abdomen downward while exhaling and concentrate on this movement of the abdomen.


Benefits and Limitations :-
This Asana is practised soon after the practice of other Asanas, through this, fatigue is removed.


This is very beneficial in high blood pressure, and cardiac diseases.


This Asana is very beneficial for the people suffering from neurosis and fear complexes.


Those who have been forbiden for supine position by doctors due to some reason, should not practice it.

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Viparitakarani (Sirsasana)

Viparitakarani (Sirsasana)

The practice in which the navel is above and the palate below, the Sun above and the Moon below is known as Viparitakarani (topsy turvy pose), it can be learnt from the words uttered by a Guru. On the first day one should remain for a very short time with one's head below and feet above. The duration of this practice should be gradually increased day by day.

Note:- Sirsasana by its name is not found in old yogic texts. But above quoted verse of Viparitakarani suggest about Sirsasana.


Technique :-
Sit on soles. place knees on the ground.


Frame finger lock with both hands.


Making a triangle from finger-lock and elbows, place it on ground.


Bending forward, place middle of the head on the ground near finger-lock.


Now straighten your legs.


Slowly bring the legs neck your body.


Soles will automatically leave the ground by practise and thighs knees will touch the abdomen.


Now keeping the balance straighten your legs from thigh-joint, knees will remain folded.


Now straighten the knees also and completely balance your body on head.


While returning to the original position fold your knee first. Then fold your legs from thigh and let the thigh and knee touch your abdomen.


Now slowly place the soles on the ground. Slowly raise your head also and sit on soles.

Remember:-
While practising Sirsasana, place that part of your head on the ground on which the spine can remain erect.


Do not raise your tegs with jerk. Slow and gradual practice will "raise your legs up automatically.


In the beginning practise it under the guidance of a teacher because there is a fear of falling down.


While returning, do not raise your head soon after completing Asana. There remains a fear of getting giddiness. Therefore, keep your head near finger-lock for some time and then raise it up.



Benefits and Limitations :-
This increases the blood circulation in head and memory power is improved.


This strengthens the nervous-centres of the whole body and maintains the health of endocrine gland.


Digestive system is also benefitted through this Asana.


According to Swami Kuvalayanandaji it is beneficial against congested throat, diseases of liver and spleen and in Visceroptosis.


Those suffering from high blood pressure, running ear or heart disease should not practise it.


Those having cough or chronic cold also should not practise it.


Persons suffering from constipation should practise it carefully.

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Agnisara

Agnisara

Push the navel against the spine a hundred times. Having thus got rid of abdominal diseases, one increases; the gastric fire.

Note:- As it is apparent by its name that this practice influences our digestive system through gastric fire. This can be practised either in the position of Uddiyana or in Padmasana or even in any sitting posute in which you can remain steady.

Technique :-
Stand erect.


Make a distance of 1-1/2 feet between legs and place both hands on respective knees.


Slowly exhale completely. As we retain breath out in Uddiyana, so retain it out.


After that, the stomach, which has gone in due to complete exhalation.


Without inhaling try to blow it out like a balloon, maintaining for two seconds, take the stomach in and again blow it out. Do it likewise for 4 to 6 times.


Now inhale. This forms one round of Agnisara. Practise it for four or five times.

Remember:-
Practise it on empty stomach.


Do not practise it atleast for four hours after meal.

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Nauli

Nauli

With shoulders bent forward one should rotate the abdomen right and left with the speed of a fast rotating whirl pool. This is called Nauli by accomplished yogis.

Note:- Nauli is practised only after the practice of Uddiyana.

Technique :-
Stand erect at your place.


Maintain 15" to 18" distance between legs and lean forward, place hands on respective knees or thighs. Exhale completely and retain the breath outside.


Expand your chest and raise your diaphragm so that abdomen is drawn in and there becomes a cavity in abdomen.


Middle Nauli:
Now try to isolate the central abdminal muscle (recti). This cannot be achieved during first effort. But effort should continue. Blow out your abdomen as in Agnisara but effort should be made that central part should come out. This is called Madhyama (middle) Nauli. After maintaining it according to your limitation, return to the original position and then practise it again.


Left Nauli:
After attaining Middle Nauli, when we press more on left knee with left hand and lessen the pressure on right knee of right hand then the Middle Nauli shifts to left side and this is known as (Vama) left nauli.


Right Nauli:
Similarly when we lessen the pressure of the left hand on left knee then this accumulated muscles (of middle nauli) shifts to right side and this is called right nauli.

Rotation of Nauli: From Left to Right.

Perform Uddiyana.
Press lightly on both the knees from hands and draw out Middle Nauli.
Now pressing the left knee, lessen the pressure of right hand on right knee draw out Vama (left) Nauli.
Now with bringing equal pressure on both the knees, and completely minimizing the pressure on knees, return to Uddiyana position, (bring the position of Uddiyana).
Now press upon the right knee from right hand draw out Daksina (right) Nauli.
Now giving equal pressure on both the knees, draw out Madhya (middle) Nauli. If the Nauli and Uddiyana are practised fast according to above said sequence then that is called Naulicalana (rotation). This again can be rotated in the opposite direction i.e. in the following sequence. Middle Nauli, Right Nauli, Uddiyana, Left Nauli and Right Nauli.



Remember :-
Nauti is achieved automatically by practise. Teacher only can make you understand. Do not expect it soon. If you can perform Uddiyana nicely and maintain it, the achievement of Nauli will also be equally easy.


Nauli is the pre-requisite for some cleansing processes like Vasti and others hence learn to practise it efficiently.


Never practise it after meal. It should always be practised on empty stomach.



Benefits and Limitations :-
See Uddiyana.


Agnisara makes the appetite normal, keeps digestive system healthy, lever becomes strong and keeps health diseaseless


All the benefits of Uddiyana can be achieved.


If having high blood-pressure, practice it very slowly without giving much pressure.

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Jalandhara Bandha

Jalandhara Bandha

Contracting the throat, the chin should be firmly placed on the chest. This is known as Jalandhara Bandha. The destroyer (greatest enemy) of old age and (premature death).


Technique :-
Sit in Padmasana or in any comfortable meditative posture.


Bend your neck a little forward.


Slowly place firmly your chin on chest (jugula knotch) so that when you practise Pranayama with Kumbhaka, the inside retained air must not come out.


While returning, slowiy raise your chin and straighten your neck.

Remember:-
Practise it carefully under the guidance of a qualified teacher.


In the beginning practise it for few seconds only.


Benefits and Limitations:-
This Bandha influences our vocal organs directly.


Those having complaint of pain in neck or spondilitis should not practise it.

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Cakrasana - 2

Cakrasana - 2

The traditional technique of Cakrasana is as follows:

Technique :-
Stand erect with legs together, toes together, hands by the side of the thighs, gaze in front.


Now raise both hands from infront towards the sky. Palms facing in front.


Keeping full weight of your body on ankles and thighs, bend backwards till you touch the ground with your hands.


After maintaining it or some time, slowly return to the original position.


Abdomen will be towards sky and the whole body will take the form of a bow.



Remember:-
While bending backward balance yourself on ankles and thighs, so that you do not fall on your backside.


Return slowly to the original position.

Benefits and Limitations:-
This strengthens the abdominal muscles and digestive system is regularized.


Biceps and calf muscles are made strong.


This Asana removes pain in waist (due to vayu) and spine is made flexible.


Those suffering from high blood pressure, spondilitis or having been warned against backward bending should not practise it.

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Cakrasana - 1

Cakrasana - 1

This Asana has come through tradition. 'Cakra' means 'wheel'. In this Asana the whole body is given the shape of a wheel or half a wheel, hence it is called Cakrasan. The following technique of Cakrasana has been described first by Swami Kuvalayanandaji.

Technique :-
Stand erect with legs together, toes together, hands by the side of the thighs, gaze in front.


Slowly raise your one hand (right) from the side and bring it parallel to your shoulder, hands straight. Palms facing downwards.


In the same position turn the palm towards sky.


Start raising your hands upward and let the arms touch the ear. Fingers will point towards sky.


Now start bending laterally towards left side. Looseen the left part of your body. The left hand will go slope down from the thigh together with the body.


After maintaining for some time, slowly return your hands and stand erect.


Similarly practise it from other side. This forms one complete round of cakrasana.

Remember:-
While bending do not bend forward or backward. Only the upper part of the waist will bend laterally either towards left or right.


Do not start bending before hand is completely straight upward.


While practising Asana gaze in front.



Benefits and Limitations:-
It minimises the stiffness of spine and connected nerves are made strong.


The side muscles are also made strong.


Those suffering from spondilitis should practise it carefully.

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Kapalabhati

Kapalabhati

Rapid performance of Recaka (exhalation) and Puraka (inhalation) like (emptying and filling up of) the bellows of a blacksmith is Kapalabhati, well known as the destroyer of disorders caused by phlegm.

Note:- This is one of the six cleansing processes of Hathayoga. This is related with the respiratory system.



Introduction:- Spreading out comfortable ' Asana' (sitting material like blanket, kusha, deer skin or towel), sit in Padmasana, Svastikasana, or in any comfortable posture. While doing Kapalabhati, there is a chance of shakening the body with jerk hence sit firmly. As the bellows of blacksmith draws air in or leaves air out with sound , so we have to practise inhaling through nostrils and exhaling forcibly soon, keeping our mouth closed. The navel region is drawn in during each exhalation and bulged out at the time of inhalation. This is to be practised repeatedly, rightly and rapidly. Here exhalation is given prominence, inhalation takes place automatically.

Technique :-
Sit erect in any Asana (Padmasana, Samasana, or in any comfortable Asanas) spreading out some sittina matarial.


Put both hands on respective knees.


Exhale forcibly through both the nostrils. Simultaneously abdomen will be drawn in.


Soon after completing exhalation with jerk, take the breath in and bring the abdomen in previous position.

Remember:-
Remain composed while exhaling.


Those having throat infection, should exhale air touching it to the nostrils.


Those having too much sneezing tendency, should practise it with contracted glottis producing sound as in Ujjayi.



Benefits and Limitations:-
This is very useful in asthma, cold and constipation.


Liver and sple en are made strong and efficient through its practice.


This makes repiratory rhythm constant.


Those suffering from diabetes should not practise it.


Those having complaint of ulcer or bile in abdomen should not practise it.

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Vrksasana

Vrksasana

Placing the right foot on the root of the left thigh, stand like a tree on the ground. This is called Vrksasana.

Technique :-

Stand erect with legs together, hands by the side of thigh, gaze in front.


Fold your right leg at the knee and place the sole near the left thigh joint.


Bring both the hands in Namaskara Mudra.


After maintaining it for some time, release your hands and stand on both the feet.


Now practise similarly from the other leg. This completes one round of Vrikshasana.



Remember:-
Stand erect.


Folded knee should point toward their respective sides.


This is a balancing pose. If you feel like losing your balance then come back and practise again.


Benefits and Limitations:-
This improves body-minded co-ordination.


Thigh and calf muscles are made strong.


Those having complaint of reeling sensation should not practise it.

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Matsyasana

Matsyasana

Assuming the Mukta Padmasana (i.e. without the crossing of the hands), lie supine, surrounding the head by both the elbows. This is Matsyasana, the destroyer of diseases

Note:- In the traditional pose of Matsyasana, we catch hold of toes with our hands and elbows are placed on the ground.


Technique :-
Sit in Padmasana.


Slowly take the help of your elbows to lie down on your back.


Slowly lie on your back completely.


Now with the help of elbows or palms bend your head backward and place middle of the head on the ground.


Catch hold of the toes with your index fingers and place the elbows on the ground.


While returning to original position, release the toes and taking the help of your hands straighten your head.


Now taking the help of elbow sit in padmasana.



Remember:-
This Asana is practised after Sarvangasana, hence, practise for one third of the time taken for Sarvangasana.


Do not bend your neck backward with a jerk.


While bending neck backward, the spine will be arched maximum.


While returning you can release your legs in sitting position or even in lying position.



Benefits and Limitations:-
As complementary Asana for Sarvangasana, this should be pracitsed soon after sarvangasana. This enhances the benefits achieved through Sarvangasana.

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Uddiyana Bandha

Uddiyana Bandha

Pull back the abdomen above and below the navel. This is Uddiyana Bandha, it is like lion to the elephant for death.

Note:- Uddiyana Bandha is enumerated as one of the three Bandhas and ten Mudras.


Technique :-

Stand erect.

Spread out the legs. The distance between two legs should be 15" to 18".


Lean forward, place hands on the thighs or knees and now exhale fully, hold the breath out.


Expand the chest so that the abdomen would be drawn 'in and you will feel that the upper portion of the abdomen is being pulled towards the ribs.


After pulling it completely maintain for 5-10-15-20 seconds (according to your capacity). Now return.


Now slowly relax the abdomen and stand erect after inhalation.


Remember:-

The waist should not lean much while bending forward.


The chest should be expanded, shoulders bent a little.


The legs should not be bent more at the knees.


Do not keep the abdomen tight. Let it relax.


Exhale fully (completely).


Always practise Uddlyana on an empty stomach.


It can be practised sitting in Padmasana also.




Benefits and Limitations:-
Removes constipation, invigorates digestion pressurises the navel plexes, and help to make retention of breath stable.


Do not practise it if there is a complaint of headache.

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Makarasana - 2

Makarasana - 2

Technique :-
Lie down in prone position as in Shavasana.


Both the legs will be together, palms resting on the ground, hands by the side of the body.


Spread both the hands in line with shoulders, palm resting on the ground, keep fingers together in straight position.


Place your right heel in between the big toe and second toe of the left foot.


Bring both the feet to your left side till right toe touches the ground.


Take your head and neck towards right side it is the complete position of Asana.


You can devote 30 to 60 second easily in this pose.


You can repeat the same on other side except position of head and neck will go towards the opposite direction.

Remember:-
Remember that if you have stiff back, special care should be taken.


Remember if along with legs back also turns allow it to be.


If some one has Cancer or T.B. of the backbone it should not be practised.

Benefits and Limitations:-
It is very useful in Spondalities of Lumber region.


It also maintains flexibility of Backbone and gives exercise to the nerves attached to the spine.


This is also beneficial in Sciatica Problem.

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Makarasana

Makarasana

Lie prone, the chest should touch the ground and both the legs stretched out. Hold the head with both the arms. This is Makarasana that increases the heat of the body.

Note:- 'Makara' means 'Crocodile'. While doing this Asana body resembles the shape of 'crocodile', hence it is known as Makarasana. It is also considered a relaxative Asana like Savasana.

Technique :-
Take prone lying position, hands by the side of the thiqhs.


Slowly spread out both the legs. The toes should remain out and heels inward.


Slowly fold the left hand at elbow bringing it from below the armpit. Place it in the right shoulder. Fold the right hand at the elbow and place it on the left shoulder.


Place your head on the triangle made by both the elbows.

Remember:-
You can bring either hand on the shoulder from below the armpit.


If it is difficult to place one elbow on the other place both elbows slightly apart.


Head should remain inside elbow.


If it is difficult to rest the head, keep chin between the elbows

Benefits and Limitations:-
This is beneficial in Asthma.


For those who have acquired wrong process of respiration (due to Asthma etc.) this Asana is more useful.


Abdominal muscles get automatic massage.


Those having heart problem, obesity, gas or high blood pressure should not practice it.

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Salabhasana

Salabhasana

Lie prone pressing the ground with the placed on either side of the chest and raise legs together nine inches high in the air. This is called Salabhasana by eminent sages.

Note:- The meaning of Salabha is locust in Sanskrit. In the final position of this Asana the shape of the body resembles a locust and hence it is called Salabhasana.

Technique :-
Take prone lying position, legs together, toes of the legs backward, sole towards the sky. Hands by the side, palms upward, fingers together the ground.


Folding both the hands at elbows bring them under the shoulder (as in Bhujangasana) fingers together, pointing forward


Now raise both the legs upward slowly without bending them at knees, and maintain.


Then bring the legs down slowly.


Salabhasana (Second techniqe)
The only difference in Salabhasana practised traditionally is in the position of hands. In this technique the legs are raised keeping hands straight by the side, closing the fists and fingers towards sky. The remaining technique is same.


Remember:-
In the begining (second technique) hands can be kept directly under the thighs which makes raising of legs easier.


The legs should not bend at knees.


While coming back to the original position bring the legs on the ground very slowly.

Benefits and Limitations:-

This strengthens the muscles of lower abdomen.


This is beneficial in digestion and removes constipation.


This gives strength to the lungs.


Those suffering from high blood pressure, heart disease or having complaint of asthma, should not practise it.

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Parvatasana

Parvatasana

The body assumes the shape of a hill in this Asana hence it is named Parvatasana. This Asana has come through tradition. Its reference is not found in old texts but the tradition is very old.

Technique :-
Sit in Padmasana.


Raise your hands towards sky and keep palms facing each other.


Catch hold the fist of one hand with the other hand and stretch your hands upward as if you are raising your body. You will get stretch in your abdominal muscles.


After maintaining it for some time, loosen your hands and then practise it again.

Remember:-
Those, who cannot practise Padmasana, can practise it in standing, stretched legs or in Vajrasana.


Sit erect and gaze in front.


Benefits and Limitations:-

This makes spine flexible.


Visceroptosis and pain in backbone is removed.


It is beneficial in constipation and removes seminal weakness.


Those having complaints of reeling sensation should not practise it.

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Yogamudra

Yogamudra

This Yogamudra Asana has come through tradition. Its reference is not found in old Yoga Texts.

Technique :-

Sit in Padmasana.


Take both hands towards your back and catch the wrist of one hand with the other. Keep neck straight.


Slowly start bending from your waist. Continue the bending till forehead touches the ground.


After maintaining it for some time raise your forehead and chest. Release your hands also and sit erect.


Remember:-
If your are unable to practise it in Padmasana, then practise it in Ardha Padmasana.


If this is also not possible, then sit in Vajrasana, close your fists and place them at the navel region. The fingers of the fists should be towards navel. Then bend forward and touch the ground with forehead.


Do not allow your buttock to leave the ground during its practice.


If it becomes easy to touch the ground with forehead, then gradually try to touch the ground with nose and chin.


Benefits and Limitations:-
The internal organs of abdomen work efficiently as a result of its practice.


Connected nerves of navel become strong.


It is beneficial in constipation and removes seminal weakness.


Those suffering from hypertension or chronic headache should not practise it.

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Anuloma-Viloma

Anuloma-Viloma

Adopting the Padmasana (pose) the yogi should draw in breath through the Candra (left nostril) and having retained it to capacity, should exhale through the Surya (right ostril). Then he should again fill in the (thoracic) cavity by taking in breath through the Surya (right nostril) and exhale through the Candra (left nostril) after performing Kumbhaka in a systematic manner. Inhaling through that nostril by which he had exhaled and having retained the breath so long as it can be done without suppressing the impulse to exhale, one should exhale by the other one slowly - never rapidly.

Note :- Swatmarama called this, a Nadisodhak Pranayama. 'Suddha nadigana bhavanti yaminam
mastrayadurdhvatah ' practising like this for three months, purifies the nadis. The popular name for this Nadisodhana Pranayama is 'Anuloma-Viloma.'

Technique :-

Sit in Padmasana.


Fold your index and middle finger of right hand towards palm. Now thumb should remain towards right nostril and ring finger and little finger should be towards left nostril.


Closing the right nostril with the thumb inhale (prolonged) through the left nostril.


Now closing the left nostril with the ring finger and the little finger, exhale slowly through right nostril removing the thumb. (The time should be double than the time taken for inhaling i.e. the ratio should be 1 : 2).


After exhalation, inhale (prolonged) through the same nostril (right).


Now closing the right nostril with thumb exhale through left nostril (removing the ring finger and the little finger) as per previous practice. This completes one round of easy Anuloma-Viloma.
.Technique (with Kumbhaka) :-

Sit in Padmasana.


Fold your index and middle finger of right hand towards palm. Now thumb should remain towards right nostril and ring finger and little finger should be towards left nostril.


Closing the right nostril with the thumb inhale (prolonged) through the left nostril.


After completing inhalation close the left nostril also with little and ring finger and hold the breath inside (i.e. practise Kumbhaka).


After retention, keeping the left nostril closed with ring and little finger, exhale slowly through right nostril.


After exhalation inhale (prolonged) through the same nostril (right).


After complete inhalation close both the nostrils and practise Kumbhaka.


Retaining the breath according to the capacity exhale slowly through the left nostril (removing ring finger and little finger from it). This completes one round of Anuloma-Viloma with Kumbhaka.




Remember :-

This is a Nadisodhaka Pranayama.


If you cannot adopt Padmasana, adopt any comfortable sitting posture; sit erect.


In the beginning (at least for 6 months) practise easy technique of Anuloma-Viloma (i.e. without Kumbhaka).


When you inhale or exhale through one nostril, other should be kept closed.


While inhalation, the abdomen should not bulge out. Lungs along with chest should be expanded. Keep the abdomen little pressed carefully.


While practising Pranayama with Kumbhaka give equal time for inhalation and Kumbhaka, i.e. begin with the ratio of 1 : 1 : 2.


Time for exhalation should be double from that of inhalation.


While closing the nostril with the fingers do not press them so hard that the nose is bent.


Always remember that on completion of Pranayama if ther is an obstruction in respiration or it is fast it means that you have retained the breath more than your capacity which is not desirable.


Pranayama with Kumbhaka should always be practised under the guidance of a qualified teacher.

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Tolangulasana

Tolangulasana

This Asana balances the body like the balance, therefore, it is known by the name 'Tolangulasana'. This has come through tradition. In its final position the whole body is balanced on closed fists.



Technique :-

Sit in Padmasana.


Take support of the elbows to lie down on the back.


Lie down on the bank.


Raise the foot-lock slightly towards the stomach so that your buttocks may be raised. Place both the closed fists under the buttocks. Elbows should touch the ground.


Now raise foot-lock as well as head and back and balance your whole body on the fists. (Elbows should be up from the around).


While retrurning back to the original position take your weight on both the elbows first. Slowly bring back and head back to the ground.


Now remove the fists from under the buttock and come to original position.


Remember :-
It is a balancing Asana.


Maximum load remains on the fists. Therefore, remember that fingers of fist should remain on the ground.



Benefits and Limitations :-
It improves biceps muscles and muscles of abdomen and back are also made strong.


This is beneficial in diabetes and piles.


It improves digestion.


Those suffering from pain in spine or neck, or having complaint of ulcer in stomach should not practise it.

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Padmasana (Baddha)

Padmasana (Baddha)

Fixing the right foot on the left thigh and the left (foot) on the right thigh, the big toes are to be held by both hands, arms crossing behind the back, the chin to be fixed on the chest, and the tip of the nose to be gazed at. This is known as Padmasana (Baddha) which destroys (all) the diseases of Yogis.

Note:- Generally this Asana is called Baddha-Padmassi.

Technique :-
Sit erect, stretch both the legs together, hands by the side, palms resting on the ground, fingers together pointing forward.


Slowly place one leg (right) on the left thigh by holding toes of the leg by left hand and ankle by the right.


Similarly hold the toes of the other leg by right hand and ankle by left.


Now place it well on the right thigh.


Cross both the hands at back like a scissor, hold the big toe of the right leg with right hand and that of left leg with left hand.


Place the chin on the chest making Jugular knotch. Gaze should be nasal, This is baddha-padmasana.


While retrurning back to the original position, straighten your head, release the big toes, keep the hands by the side.


Holding the left leg by ankle remove it from the right thigh and stretch it in front.


Similarly remove the right leg from the left thigh, stretch it and come back to the original position.


Remember :-
It is a further development of simple Padmasana.


Before practising Baddha-Padmasana practise simple Padmasana well.


In the beginning one knee might not remain placed on the ground but by practise it can be achieved.


Keep waist and chest erect.


Gaze at the tip of nose.


Benefits and Limitations :-
This Asana is useful in constipation and improves digestive power.


It helps in keeping the spine erect.


It is beneficial in Arthritis.


Those, feeling trouble in performing this Asana should not force themselves.

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Ujjayi Pranayama

Ujjayi Pranayama

Closing the mouth, one should slowly draw in air through both the nostrils, producing a sound in such a way that its touch is felt from the throat to the chest. After performing Kumbhaka as before, air is exhaled through the left nostril. This removes the throat diseases caused by phlegm and increases the gastric fire.


Note:- The above verse refering 'Uiiayi Pranayama' is from old Hatha Yoga text, wherein the technique of Pranayama with Kumbhaka has been described. For the convenience of the beginner the technique of easy Ujjayi Pranayama without Kumbhaka is being described.

Technique :-
Sit erect in any comfortable posture. Keep spine erect.


Inhale, slowly drawing air by both the nostrils in such a way that while inhaling the touch of air is experienced in the throat and some sound is produced.


During inhalation do not allow abdomen to bulge out, let the chest expand.


After completing inhalation slowly exhale. During exhalation chest should go inside and abdomen should remain steady.

Remember :-
While doing Ujjiayi air should touch the throat.


Do not let abdomen to bulge out.


After practising it for few days, knowing your limitations, keep the ratio between inhalation and exhalation 1 : 2.


In easy Ujjiayi Pranayama, inhalation and exhalation can be practised by both the nostrils.

[ ... ]