Dr.S.

Jeyanthi
Siddha Physician, Wellness Consultant & Yoga Advocate

Things that really matter in life seldom announces its value. One such vital aspect of our existence is our breath. We take it for granted, forgetting that our breathing is inseparable from Prana.
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PRANAYAMA WHEN ONE IS RELAXED

DEEP BREATHING HAPPENS SECONDARY TO MUSCULAR EXERCISE, OR DONE CONSCIOUSLY TO OVERCOME FATIGUE

PRANAYAMA

DEEP BREATHING

AIMS AT

CREATING PSYCHO- PROVIDING MORE PHYSIOLOGICAL OXYGEN,RIDDING HARMONY

THE BODY OF ACCUMULATED CO2

PRANAYAMA BREATHING RATE

DEEP BREATHING FAST WHEN SECONDARY TO EXERCISE & MODERATE DURING CONSCIOUS BREATHING

SLOW

PRANAYAMA HEART RATE & BP

DEEP BREATHING

REDUCED

INCREASED AFTER EXERCISE & REDUCED AFTER CONSCIOUS BREATHING

PRANAYAMA

DEEP BREATHING

PHASES

INHALATION, RETENTION, EXHALATION

INHALATION, EXHALATION ONLY

PRANAYAMA
PROLONGED EXHALATION

DEEP BREATHING No

Yes

The first & foremost effect of regular practice of Pranayama is a tremendous boost in the levels of our energy & a sense of wellbeing.

Getting up everyday just 30 minutes before our usual time will create space for the regular practice of the following,
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The cleansing & stimulating Kapalbhati or Bastrika The balancing & energizing Nadi Shuddhi Pranayama The calming & rejuvenating Ujjayi or Bhramari Prana Mudra Trataka
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HOW TO DO KAPALBHATI

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HOW TO DO KAPALBHATI Sit in any comfortable meditation posture Close the eyes and relax the whole body Inhale deeply through both the nostrils Exhale with a forceful contraction of the abdominal muscles
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HOW TO DO KAPALBHATI The next inhalation takes place passively by allowing the abdominal muscles to expand Inhalation should not involve any effort At the end of 10 rapid breaths, experience kevala kumbaka (automatic retention ) This is one round
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HOW TO DO BASTRIKA

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HOW TO DO BASTRIKA Sit in any comfortable meditation posture Close the eyes and relax the whole body Keep the head and spine straight Close the right nostril with the thumb take a deep breath in and breathe out forcefully through the left nostril, without straining
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HOW TO DO BASTRIKA
Immediately afterwards breathe in with the same force Do not expand the chest or raise the shoulders The body should not jerk During inhalation the diaphragm descends and the abdomen moves outward During exhalation the diaphragm moves upward and the abdomen moves inwards Continue in this manner for 10 breaths

HOW TO DO BASTRIKA
After 10 respirations, breathe in through the left nostril keeping the right nostril closed ( Close both the nostrils and perform Jalandara bandha & Moola bandha during internal breath retention ) Exhale slowly through the left nostril Close the left nostril and breathe in and out forcefully 10 times through the right nostril www.herbalhealing.in

HOW TO DO BASTRIKA
(Close both the nostrils and perform Jalandara and Moola bandha during internal breath retention ) Exhale slowly through the right nostril Open both nostrils and breath in and out forcefully through both the nostrils,10 times Inhale slowly and deeply through both nostrils
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HOW TO DO BASTRIKA

( Close both the nostrils and perform Jalandara and Moola bandha during internal breath retention ) Exhale slowly through both the nostrils This forms one complete round.
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THE SCIENCE BEHIND KAPALBHATI & BASTRIKA

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THE SCIENCE BEHIND KAPALBHATI & BASTRIKA

These cleansing breaths promote active exhalations, encouraging better removal of carbon dioxide from the lungs. Both involve Kevala Kumbaka- the automatic cessation of breath due to carbon dioxide debt and build up of oxygen in the respiratory system and blood.

THE SCIENCE BEHIND KAPALBHATI & BASTRIKA

The breathing gradually becomes normal as the carbondioxide builds up in the system. They dispel lethargy and drowsiness,like an instant cup of tea. Invigorates the brain cells, improving memory & comprehension. www.herbalhealing.in

THE SCIENCE BEHIND KAPALBHATI & BASTRIKA

Increases the heart rate, the pumping of blood throughout the body. Increases metabolism, hence beneficial in Diabetes & Obesity.
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THE SCIENCE BEHIND KAPALBHATI & BASTRIKA

The increased breathing rate causes slight increase in the Sympathetic tone, followed by Para Sympathetic predominance during Kevala Kumbaka (automatic cessation of breath). The result is the balance between Sympathetic & Parasympathetic, bringing about a feeling of relaxation.

WHO SHOULD NOT DO KAPALBHATI & BASTRIKA Should not be practiced by those suffering from

Heart Disease Hypertension Vertigo Hernia Gastric ulcer Epilepsy Stroke

HOW TO DO NADI SHUDDHI PRANAYAMA

HOW TO DO NADI SHUDDHI PRANAYAMA

Sit in any comfortable posture Keep the head and spine straight Relax the whole body and keep the eyes closed Adopt nasagra mudra with the right hand and place the left hand on the knee in chin mudra
Note - if this is not comfortable use the right thumb & index finger

Close the right nostril with the thumb Breathe in through the left nostril Close the left nostril with the right finger

HOW TO DO NADI SHUDDHI PRANAYAM

Release the pressure of the thumb on the rightnostril and breathe out through right nostril Inhale through the right nostril At the end of inhalation close the right nostril Open the left nostril and exhale through the left nostril Breathe in for a count of 5 and breathe out for a count of 10 Continue extending the breath up to the count of 12:24 This is round one

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WHY SHOULD WE DO NADI SHUDDHI PRANAYAMA Because it balances the Sympathetic & Parasympathetic Nervous System
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WHO CAN BE BENEFITED BY NADI SHUDDHI PRANAYAMA

One and all

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WHO CAN BE BENEFITED BY NADI SHUDDHI PRANAYAMA DIABETES HYPERTENSION NASAL ALLERGY BRONCHITIS ACID PEPTIC DISORDER ASTHMA OBSESSIVE COMPULSIVE DISORDER ISCHEMIC HEART DISEASE GLAUCOMA AUTISM CANCER
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HOW TO DO UJJAYI BREATHING

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HOW TO DO UJJAYI BREATHING

Sit in any comfortable meditation posture Close the eyes and relax the whole body One can lightly touch the tip of the tongue to the roof of the mouth Khechari Mudra.
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HOW TO DO UJJAYI BREATHING

Take a deep breath in & try to feel that the breath is being drawn in through a small hole in the throat and not through the nostrils

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HOW TO DO UJJAYI BREATHING

Gently contract the glottis so that a soft snoring like the breathing of a sleeping baby is produced in the throat If this is practiced correctly, there will be a simultaneous contraction of the abdomen, this happens by itself without any effort being made
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HOW TO DO UJJAYI BREATHING

(Perform Jalandara and Moola bandha with internal retention ) The sound of the breath should not be very loud ( it should just be audible to the practitioner and not to another person, until they are sitting very close)
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HOW TO DO UJJAYI BREATHING

Exhale slowly in a controlled manner. This constitutes one round of Ujjayi.

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THE SCIENCE BEHIND UJJAYI BREATHING

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THE SCIENCE BEHIND UJJAYI BREATHING

Ujjayi is a slowed down, controlled inspiration & expiration There is a shift in the Parasympathetic dominance which is evidenced by the Alpha activity generated in a persons EEG during Ujjayi. Ujjayi also enhances cerebral perfusion or increased blood flow in the brain necessary for active mental processing.
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HOW TO DO BHRAMARI PRANAYAMA

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HOW TO DO BHRAMARI PRANAYAMA Sit in nadanusandhana asana - Sit on a rolled blanket with heels drawn up to the buttocks (or in any other comfortable posture ) Place the feet flat on the floor with the knees raised and the elbows resting on the knees Close the eyes and relax the whole body www.herbalhealing.in

HOW TO DO BHRAMARI PRANAYAMA The lips should remain gently closed with the teeth slightly separated throughout the practice The jaws should be relaxed, touch the tongue to upper palate Plug the ears with the thumb, resting the other four fingers on the head Breath in through the nose
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HOW TO DO BHRAMARI PRANAYAMA Exhale slowly in a controlled manner while making a steady humming sound, like that of a black bee . The humming sound should be smooth and continuous for the duration of the exhalation This is one round
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HOW TO DO BHRAMARI PRANAYAMA Before going to the next round, allow the vibrations to settle down thoroughly

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HOW TO DO BHRAMARI CHANTING Humming should be done at least five times, each at a different pitch, while observing which sound vibrates the most in the body, particularly the head region. When the frequency of the sound produced matches the natural frequency of the body, one can feel the vibrations all through the body .Slowly the practice can be increased to 5 or 10 minutes.
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BHRAMARI PRANAYAMA (with alternate position ) If any other meditation posture is assumed, raise the arms sideways and bend the elbows, bringing the hands to the ears Use index or middle finger to plug the ears (OR ) The flaps of the ears may be pressed without inserting the fingers
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THE SCIENCE BEHIND BHRAMARI CHANTING

It is found that chanting produces more T Cells (chief cells of the immune system) in the saliva, indicating stronger immune systems that can withstand stress better.

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THE SCIENCE BEHIND BHRAMARI CHANTING

During chanting the tongue interacts with the hard palate (roof of the mouth ). The hard palate has sound & vibration sensitive points that get stimulated as the tongue touches them the way our fingers interact with the keyboard of a piano.
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THE SCIENCE BEHIND BHRAMARI CHANTING

Anatomically, the Hypothalamus lies in close proximity to the palate. The resonance gets transmitted through the sensitive points on the palate & this affects the metabolism of the Hypothalamus.
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THE SCIENCE BEHIND BHRAMARI CHANTING

The hypothalamus is the place where psychology gets to meet physiology. By harmonizing the hypothalamic functions the entire mind body complex is benefited.

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HOW TO DO PRANA MUDRA

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HOW TO DO PRANA MUDRA Sit in any comfortable meditation posture or in Sukasana with the hands in Bhairava / Bhairavi Mudra.

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HOW TO DO PRANA MUDRA Close the eyes and relax the whole body, inhale and exhale deeply, contracting the abdominal muscles to expel the maximum amount of air from the lungs.
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HOW TO DO PRANA MUDRA (With the breath held outside, perform Moola Bandha ) Retain the breath outside for as long as is comfortable

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HOW TO DO PRANA MUDRA (Release moola bandha) Inhale slowly & deeply expanding the abdomen fully to draw as much air into the lungs as possible. Simultaneously, raise the hands until they are in front of the navel.
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HOW TO DO PRANA MUDRA The hands should be open with the fingers pointing toward each other but not touching & the palm facing the trunk of the body.

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HOW TO DO PRANA MUDRA The movement of the hands should be coordinated with the abdominal inhalation. Continue the inhalation by expanding the chest & raising the hands until they are directly in front of the chest.
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HOW TO DO PRANA MUDRA Draw even more air into the lungs by slightly raising the shoulders, raise the hands in front of the throat in coordination with the breath. Retain the breath inside while spreading the arm to the sides.
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HOW TO DO PRANA MUDRA At the end of exhalation (perform moola bandha ) , relax the whole body and breath normally.

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HOW TO DO PRANA MUDRA

BENEFITS: Prana mudra is also considered to be a pranayama practice which raises prana by encouraging correct breathing.

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HOW TO DO TRATAKA

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HOW TO DO TRATAKA STAGE 1

Sit in any meditative posture with erect spine Arrange a lighted candle, with the f lame at the same height as the eyes, at a distance of about a meter Try not to wink the eyelids during the practice Learn to ignore the irritation and watering of the eyes
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HOW TO DO TRATAKA STAGE 1

Slowly look at the floor Bottom of the candle stand Middle of the candle stand Top of the candle stand Bottom of the candle Middle of the candle Slowly look at the flame Gaze at the whole flame without effort Just keep on gazing as long as www.herbalhealing.in possible

HOW TO DO TRATAKA STAGE 1

If there are any tears, let the tears flow freely Slowly close your eyes and do pressrelease palming Relaxation of the eyes through palming is mandatory to avoid headache After sufficient relaxation, gently drop your hands
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HOW TO DO TRATAKA STAGE 1

Open your eyes with a few blinks, look down at the floor Do not look at the flame directly ( EFFORTLESS GAZING AT THE WHOLE FLAME FOR 30 TO 60 SECONDS )
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HOW TO DO TRATAKA STAGE 2

Slowly look at the floor Bottom of the candle stand Middle of the candle stand Top of the candle stand Bottom of the candle Middle of the candle Slowly bring your eye sight to the tip of the wick of the candle Focus your attention at this point
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HOW TO DO TRATAKA STAGE 2

Keep on gazing as long as possible If there are any tears, let the tears flow freely Slowly close your eyes and do palming with constant pressure Apply a constant pressure around the eyes, without touching the eyeball Slowly breath in and breath out, continue deep breathing
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HOW TO DO TRATAKA STAGE 2

After sufficient relaxation, gently drop your hands Open your eyes with a few blinks, look down at the floor Do not look at the flame directly (INTENSE GAZING AT THE TIP OF THE WICK OF THE CANDLE FOR 30 TO 60 SECONDS)
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HOW TO DO TRATAKA STAGE 3

Slowly look at the floor Bottom of the candle stand Middle of the candle stand Top of the candle stand Bottom of the candle Middle of the candle Bring your attention to the flame
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HOW TO DO TRATAKA STAGE 3

Gradually widen your vision Slowly defocus your attention from the flame Collect all the details of the flame the colour of the flame Shape of the flame Aura around the flame Small light particles around the flame
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HOW TO DO TRATAKA STAGE 3

Expand your vision to the walls of the room Ceiling of the room Bring your vision out of the room Visualize the beautiful sky Become one with the vast sky Bring back your vision to ceiling of the room Walls of the room Small light particles around the flame
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HOW TO DO TRATAKA STAGE 3

Aura around the flame Gaze at the flame only Slowly close your eyes and retain the after image in your mind Visualize the flame between the eyebrows When the image disappears, do palming This time we combine palming with Bhramari www.herbalhealing.in

HOW TO DO TRATAKA STAGE 3

inhale and do bhramari inhale..bhramari inhale..bhramari inhale..bhramari inhale..bhramari

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HOW TO DO TRATAKA STAGE 3

Feel the silence and relax for a while After sufficient relaxation, gently drop your hands Gently massage the muscles around the eyes with index, middle and ring fingers Give a feather touch around the eyes ( DE- FOCUSSING, EXPANSION OF AWARENESS FOR 30 TO 60 SECONDS )
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SCIENCE BEHIND THE TRATAKA

Alpha waves are often seen in a relaxed individual with eyes closed. Normally the alpha rhythm is blocked when the eyes are opened.

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SCIENCE BEHIND THE TRATAKA

During Trataka, alpha activity is increased slightly & this increase in alpha activity is an indication of pleasant mood, less mental disturbance, absorptive, high state of one pointedness with no fluctuation of ideas in the mind of the practitioners.
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SCIENCE BEHIND THE TRATAKA

Trataka benefits not only the eyes ,it is also therapeutic in depression, insomnia, allergy, anxiety, postural problems, poor concentration and memory.

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