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Yoga

Basic Breathing (Pranayama)

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PRANAYAMA :    A BREATHING EXERCISE:Yogic breathing or pranayaam revitalises the body steadies the emotion and creats great clarity of the mind. Yoga breathing exercises are performed sitting down with the spine neck and head in a straight line in the lotus pose.

Kalpabhati is a kriyas of purification besides being a pranayama. The forced exhalation rids the lower lungs of the stale air making way for a fresh intake of oxygen rich air in cleansing the entire respiratory system. This is a wonderfully invigorating exercise to begin your pranayam. By increasing the amount of oxygen in the body its effect is to clear the mind and improve concentration.

Kalpabhati ..click to see

Benefits

Effective for cardiovascular problems.
To clear the mind and improve the concentration
Description of the asana

1. Sit in ardha padmasana (lotus )–But if you have knee ache,sit on a bench or chair.Keep the feet crossed on a rug or a carpet.

2.Take two normal breaths.

3.Inhale, Now exhale, pulling in your abdomen and inhale, relaxing your abdomen.

4.Repeat 20 times, keeping a steady rhythm and emphasising the exhalation each time.

5.Inhale fully and hold your breathe as long as you can.

6.Slowly exhale.
Anuloma Viloma  click to see

In this alternate nostril breathing exercise, you inhale through one nostril, retain the breath, then exhale through the other nostril in a ratio of 2:8:4. If you are really healthy, you the will breathe predominantly through the Ida nostril for about one hour and fifty minutes, then through the other nostril. But in many people this natural rhythm is disturbed. Anuloma Viloma restores an equal flow, balancing the flow of prana in the body.

Description of the asana

Close your right nostril with your thumb and keeping it closed breathe in through the left nostril counting up to four.
Hold your breath and count to sixteen while opening the right nostril and closing your left with your third finger.
Breathe out slowly through the right nostril to a counterfiet.
Repeat the exercise but breathe in through the right nostril and out through the left.
Brahmari:-

It’s a kind of meditation which improves concentration memory and confidence. This extended exhalation makes it a very beneficial exercise for pregnant women, in preparation for labour. Sometimes known as the humming breath, Brahmari also gives a sweet clear voice and is highly recommended for singers.

Description of the asana

To practise Brahmari….click to see

1.You partially close the glottis as you inhale through both nostrils, making a snoring sound
2.Then exhale slowly, humming like a bee.
3.The inhalation clears and vibrates the throat area.

4Humming while you breathe out, enables you to spin out the breath and make a longer exhalation.

5.You should repeat Brahmari five to ten times.

Source: www.allayurveda.com

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Yoga

Control your temper (Through Yoga)

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Simple Yoga to Control Anger which harms you all the time:

The next time you get angry, think of yoga. Unless and until you learn the tricks of controlling your anger, you are likely not only to lose control over your life but also ruin your relationship with people who are close to you.

Anger is a very strong emotion. Technically, it is a response to some actual or perceived injury, about which we feel the need to retaliate immediately. It is a reaction to the non-fulfilment of something that we desire. In most cases, our ego comes to the forefront, which acts as a negative catalyst. Later on, after calming down, we regret this reaction and its consequences.

Anger is such an unbridled energy that it has the power to destroy reason and our ability to respond to a situation in an appropriately mature manner. We say things without really meaning to, only to repent later on for having said them, but very often the damage has already been done. Words, once uttered, cannot be withdrawn, and the reaction to anger is usually anger.

So a vicious cycle drags us into a vortex of negative reactions. An angry personality can be transformed significantly by following a yogic approach. Yoga helps us to harness this raw energy through a combination of asanas, pranayama, relaxation, diet, and regular reflection about attitudes and expectations.

Bhramari Pranayama  click to see

The best time for this pranayama is late at night  before you retire for the day, or early in the morning   when it is relatively silent outside. If you are extremely tensed up, you can do it for up to half-an-hour. However, it must be done sitting down. Once again, if you have heart ailments, avoid breath retention.



Advasana   click to see
Lie down on your stomach, with the forehead resting on the floor. The big toes should be touching each other and the heels should be allowed to flop to the sides. If you find difficulty in breathing, place a pillow under the chest.
Breathing: As you breathe naturally and without extra effort, notice the gentle rising and falling of the spinal column.

Surrender yourself to the floor and gradually start breathing longer and deeper. Try to breathe steadily. You can continue in this position for as long as you wish.
Benefits: This is a position of surrender and makes the mind calm down rapidly. If you have a short temper, this asana will help to a great extent. When you feel that you are on the verge of an emotional outburst, move away from the situation and lie down in advasana. Keep focusing on the incoming and outgoing breath rather than your agitated thoughts.
Shashankasana (Rabbit posture)
You can easily visualise an angry person, animal or bird, but you will find it very difficult to visualise an angry rabbit. This is what Shashankasana helps you to achieve.

Do this asana for a few minutes every day. If you find it difficult to bring your forehead to the floor, use a cushion for support. Keep the big toes together and the heels outwards and sit with the buttocks in the space between the heels. Try to settle down in this posture, allowing the spinal column to stretch fully. Continue sitting in this manner for a few minutes.

Breathing: Breathe in a relaxed and normal manner.

Sheetali Pranayama
Sit in any comfortable cross-legged posture, close your eyes and relax the body. Put your tongue out as much as possible and turn the sides of the tongue upwards, trying to bring the edges together to form a tube.
Breathing: Inhale deeply through this tube, draw in the tongue, close your mouth and then exhale through the nostrils. When you are inhaling through the tube, there should be a sound of air rushing in. Once again, open the mouth, form the tube, inhale, close the mouth and exhale through the nostrils. Continue this for one to two minutes.

During the summers, you can do this pranayama for a longer period.

WARNING: People with low blood pressure and respiratory tract disorders should avoid doing this asana. Those with heart diseases should not attempt breath retention.The best time for this pranayama is late at night   before you retire for the day, or early in the morning   when it is relatively silent outside. If you are extremely tensed up, you can do it for up to half-an-hour. However, it must be done sitting down. Once again, if you have heart ailments, avoid breath retention.

Nasikagra Drishti
This is an excellent practice for calming down an angry personality, but people suffering from depression should avoid doing this.
Sit in a comfortable meditative posture, with the head and spine upright. Place the hands on the knees in any mudra, close the eyes and allow the body to relax.
Open the eyes slightly and focus the gaze at the nose tip, without strain. If you are doing this correctly, you will see a double outline of the nose like an inverted V. Concentrate on the tip of the V-image and try not to allow the mind to wonder.

After a few seconds, gently close the eyes and let them relax for a while. This completes one round. Repeat the practice for five minutes.

Bhoochari Mudra
Sit in any comfortable meditative posture, head and spinal column upright and eye closed. Open the eyes and raise the right hand so that the elbow points outwards, the palm faces downwards and the thumb touches the top of the upper lip. A dark background helps.

click to see

Focus the gaze on the little fingertip and continue to gaze at it intently for as long as you can, without blinking. Lower the hand and continue to gaze at the place where the fingertip was, without blinking, for as long as you can. As you do this, remain aware of any thoughts that are passing through your mind. Try to observe them as a witness, without involvement.

Continue this practice for about five minutes.

Cool tips

 1. Talk less. Don’t get into arguments. Think objectively.
2. Try to see the flip side of life. Don’t take yourself too seriously.
3. Reduce the intake of foods such as meat, fish, eggs, onion, garlic, masoor dal, cauliflower, oily and spicy foods.
4. Whenever you feel that you are beginning to lose your temper, become silent and reflect on your expectations. Go for a brisk walk. Be patient.
5. Reflect upon the idea âs you cannot change the world, but you can change yourself if you want to try.

Source:The Telegraph-Calcutta India

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