Anulom Vilom Pranayam Anulom Vilom Pranayam is one of the best and easy most breathing exercises for

complete purification of body as well as mind. It completely cures most of the internal body diseases without any medicine. It vanishes stress of body and mind. If practiced regularly with devotion, anulom vilom not only intensifies the inner strength of body but also enhances the divine powers. It is extremely helpful for Kundalini ha!ti "agran# or awa!ening of Kundalini Power#. $he anulom%vilom practitioner experiences his life happy and full of optimism. $his is also !nown as Nadi Shuddhi or Nadi Shodhana Pranayama. Who can practice Anulom-Vilom? &very body can practice anulom vilom pranayam including small children, old age people and patients. It is very easy and significant breathing exercise for everyone. Pregnant women can also practice it regularly with some precautions that will result a healthy and normal baby. Best Place for Practice As yoga and pranayama originated in India, it is described in ancient boo!s according to Indian climatic conditions. $he best place for pranayama is peaceful, holy river ban! or some open area li!e garden with lush greenery, where atmosphere is full of natural oxygen in early mornings. 'hile the place can be changed as per climatic conditions in different countries and regions. Pranayama can be practiced in peaceful, neat, clean rooms with the arrangements of fresh and healthy oxygen. Best time for Pranayama $he best time for pranayama practice is early morning along with empty stomach. $hough it can also be practiced after at least five hours# of having food, as this gap is enough to digest the consumed food and the stomach gets relaxed. ome patients of chronic diseases are advised to practice pranayama twice a day, in the morning and evening, must follow these guidelines. After pranayama, food should ()$ be consumed at least for *+ minutes, so as to countdown the body. $hough very little amount of water can be ta!en if needed any time. Preparations before Pranayama At the time of practicing yoga or pranayama cloths should be loose and comfortable with the body. Pranayams are practiced in anyone of comfortable poses of yogasana li!e Padmasana, iddhasana, Va,rasan or u!hasana sitting on the floor on yoga mat. pinal

cord must be straight. Practitioners unable to sit on the floor due to any disease can sit on the chair with straight spinal cord. Pranayama should never practiced on the bare floor or in standing position. How to do Anuloma Viloma? Anulom# is a ans!rit word which means alternate#. $herefore anuloma%Viloma is also called -Alternate (ostril .reathing $echni/ue0. 1or closing nostrils alternatively you need to use right hand thumb# and #second 2 third fingers# 34adhyama and Anami!a5. Keep the palm in front of face and above the nose to avoid interruption in flow of breath from nostrils. Anuloma Viloma Pranayama Technique $he left nostril represents energy of the moon which symboli6es peace and has cooling effect. 7ence for purification of innumerous (adis of the body, anulom vilom should begin from the left nostril. 8lose the right nostril with the right hand thumb. Inhale# slowly through the left nostril, till the lungs are completely filled 3Pura!a5. $hen close the left nostril with the second and third fingers and open the right nostril to exhale# but slowly 39echa!a5. &xhale till the lungs are completely empty. $he process of inhale with left nostril and exhale with right# is -one cycle0. $hen inhale with right nostril and exhale with left# is the -second cycle0 and so on. 9epeat this exercise very slowly in the beginning, only upto your body strength. As days passed with practice, try to increase the number of cycles and speed gradually. 'hen you are able to practice for longer duration, inhale with as much force as possible, then also exhale forcefully in similar way. 'hile doing this pranayama, mentally repeat the mantra -)40. It is helpful for meditation and unites the body with spiritual powers to gain maximum possible benefits. Anulom Vilom Duration It should be practiced for : minutes daily, at least in the beginning or as per body strengths. If you feel tired, stop immediately, have a brea!, ta!e some normal long breaths and then continue. 9egular practice will enable you to do this pranayama for ;+ minutes after few days. It can be practiced ideally for about ;<%*+ minutes per day, maximum. If possible it can be practiced twice daily in the early morning and evening. Anulom Vilom for Kundalini awa!ening should be performed *<+%:++ cycles or maximum :+ minutes twice per day with complete devotion. $here are various additional specific yoga guidelines for Kundalini# practitioners. ffects of Anulom Vilom in the body !"cientific #planation$

'hen ever some air is forced to passed through a pipe of irregular cross section then the flow rate remain same. According to .ernoulle#s e/uation# the sum of energy head remains same every where, but velocity of flow is faster in narrow tube than that of wide tube. In this pranayama, when air flows in respiratory system the fast flowing air impart force on fine arteries and veins so that the blood flow will be accelerated. )xygen carrying blood hits the constraint in out bodies at different positions. $he individual nostril will create different action on the nostril#s inner walls. =ue to action reach on deployed at the affected areas the tumors or other irregular developed parts gets activated to maintain its normal position due to repeated and identical process. As the velocity increased the !inetic energy increases and pressure energy decreased so the pressure on the walls of respiratory tract will be towards the tube causing the impurities breathes out. $he practitioner experiences the positive effects right from the day first. Immediately after practicing, the body feels relaxed and full of energy. $he mind becomes calm and thoughtless. $he practitioner feels life pleasant and full of optimism. Its li!e a fresh start of life. Anulom Vilom pranayama is highly recommended for Kundalini Awa!ening#. Anuloma Viloma Benefits 4ost of the chronic diseases can be completely cured by practicing this pranayama regularly. If practiced regularly with full devotion for ;< >*+ minuts per day, anulom vilom intensifies the inner strength of body and enhances the un!nown powers of mind. If adha!a 3practitioner5 performs *<+%:++ cycles per day, the Kundalini ha!ti# begins awa!ening which lies in 4uladhar 8ha!ra#. Anuloma Viloma %ures

9egular practice of this Pranayama purifies all innumerable (adis 3channels5 of the body, which ma!es the body healthy, lustrous and strong. All !inds of diseases occurring due to the disturbance of Vata =osha# li!e rheumatism, gout, diseases pertaining to urinary and reproductive organs are cured. .esides regular practice of this pranayama also cures diseases li!e cold, cataract, sinus at chronic stage. $he three =oshas of Vata, Pitta, Kapha regulari6e themselves and assume proper proportions. .lood Pressure and =iabetes can completely cured with regular practice. Arteries .loc!age of heart are dissolved and the arteries become clean, ma!ing blood circulation uninterrupted. If this Pranayama is practiced for three to four

months regularly, :+? > @+? of bloc!ages in the arteries are removed preventing the heart attac!.

Pathogenic cholesterol, triglycerides, 7.=.A. and A.=.A. also cured ma!ing the arterial channels clear for effective and uninterrupted flow of blood in the heart. Anuloma viloma pranayama is highly recommended for angina. 'ith regular and daily practice, angina is completely cured without any medicine or extra exercise. (egative thin!ing is turns to positive approach to life. It increases enthusiasm and spirit, the adha!a becomes fearless and feels blissful. It purifies all the nadies in the body, therefore it is also !nown as (adi huddhi# or (adi hodhana# Pranayama. ome yogies call it as Bogic .reathing#.

Precautions In the beginning, pranayama must be practiced under supervision of experienced teacher. Practitioner should (&V&9 cross his body stamina and should never try over practice# to get benefits earlier, as it may cause fatigue or giddiness. o, be patient and practice regularly and constantly. Increase practice gradually after the body gains more stamina within few days.$here are not any harm or side effects of anulom vilom if practiced properly. $his is very good breathing exercise for women during pregnancy but over straining must be avoided.

Kapalbhati Pranayama
Kapalbhati Pranayama is a miraculous yoga breathing exercise, invented by Indian yogis thousands years ego, for complete body fitness. It affects even those diseases which are impossible to be cured by medicines li!e cancer, diabetes, asthma. (umerous patients have gained healthy and happy life by adopting it, in their daily life. Kapalbhati# is a ans!rit word. Kapal# means forehead and .hati# means light. It refers that by this breathing exercise forehead becomes luminous and lustrous, which means all diseases disappears and body becomes pure, healthy and happy. Who can practice? &verybody can practice Kapalbhati including children. "ome important precautions are added with pre&nant ladies' heart patients' hi&h blood pressure and e#tremely wea( patients) Place for pranayama As yoga and pranayama originated in India, it is described in ancient boo!s according to Indian climatic conditions. $he best place for pranayama is peaceful, holy river ban! or some open area li!e garden with lush greenery, where atmosphere is full of natural oxygen in early mornings. 'hile the place can be changed as per climatic conditions in different countries and regions. Pranayama can be practiced in peaceful, neat, clean room with the arrangements of fresh and healthy oxygen. When *apalbhati is practiced? $he best time for pranayama is early morning along with empty stomach. $hough it can also be practiced after at least five hours# of having food, as this gap is enough to digest the consumed food and the stomach gets relaxed. ome patients of chronic diseases are advised to practice pranayama twice a day, in the morning and evening, must follow these guidelines. After pranayama, food should ()$ be ta!en at least for *+ minutes, so as to countdown the body. $hough very little amount of water can be ta!en if needed any time. Preparations before *apalbhati At the time of practicing yoga or pranayama cloths should be loose and comfortable with the body. Kapalbhati is practiced in anyone of comfortable poses of asana li!e Padmasana, iddhasana, Va,rasana or u!hasana sitting on the floor on yoga mat. pinal cord must be straight.

Practitioners unable to sit on the floor due to any disease can sit on the chair with straight spinal cord. Pranayama should never be practiced on the bare floor or in standing position. How to do *apalbhati? It is very easy to practice for everyone. $he primary thing is to breathe in normally and breathe out forcefully so as to influence the organs of the abdominal area. *apalbhati Pranayama Technique it in a comfortable asana with normal breathing. Inhale normally and exhale forcefully. Also !eep the body easy and relax, don#t feel li!e stress. As a beginner, the force should be very low as per the body strength. 8ontinue this practice till you can perform comfortably. 'henever feel tired ta!e a brea! with normal breathing and then resume. )ptimi6e your practice to ma!e -one stro!e per second0. $he ideal fre/uency for the !apalbhati is once per second. Abdominal area also ma!es inward and outward movements and considerable force is applied to the 4anipura, vadhisthana and 4uladhara 8ha!ra. $hat is very helpful for Kundalini "agran. In the beginning the practitioner may feel little pain in the abdomen and bac! because of new strain to the body, which disappears after some days. "hi+a "an(alpa !Vow$ with performin& *apalbhati At the time of forcefully exhaling#, the practitioner should assume li!e throwing all impurities, toxins, diseases out of the body. $hose who want to get rid of anger, greed, self%ego attachment etc. should develop a feeling of throwing out all the negative and in,urious elements along with the air exhaled. $his procedure will give you an additional advantage and /uic! results. *apalbhati Duration A new practitioner should try for : > < minutes per day. $he body gains more stamina as days passes. After ;%* months, practitioner can perform five minutes in single stretch. Practice should be increased up to ;+ > ;< minutes daily after *%: months. Patients suffering from acute and chronic diseases must practice for ;< minutes at least along with precautions. Difference between Bhastri(a and *apalbhati Kapalbhati is little different from .hastri!a. In .hastri!a, pura!a 3inhale5 and recha!a 3exhale5 are performed with e/ual force, while in Kapalbhati attention is given to the forceful 9echa!a only.

ffects of *apalbhati in the body !"cientific #planation$ In Kapalbhati, impulsive force# is applied with greater magnitude while the #stro!e time# is very small, as we all !now by law of physicsC Impulse=Force X Time If $ime# is small and 1orce# is greater so the change in linear momentum# create greater pressure on the near by organs and glands of the cavity of lungs. $he force communicated /uic!ly as force of contact to all parts from one to another. o that the imbalanced secretion from different glands will be balanced. .lood circulation in different parts of the body will be faster creating action on diseased affected parts. $his Pranayam is a complementary one to .hastri!a Pranayam0. Kapalbhati primarily affects stomach' pancreas' li+er' spleen' intestine' prostate and (idney to function more efficiently) $hese are very significant parts of human body. Any disease of these organs, which can not be controlled by any medicine, is surly cured by regular practice of !apalbhati. All the cha!ras from 4uradhar# to hasrar# are purified and filled with pious 8osmic &nergy. *apalbhati benefits

.alances three doshas of the human body. $hese are vata 3windDspiritDair5, pitta 3bile5 and !apha 3phlegm5. =isorder of these three is the root cause for unhealthy body. It is excellent not only for physical body but for sub%conscious mind as well. 'hile doing !apalbhati, if practitioner concentrates at the 4ooladhar 8ha!ra#, the Kundalini# power starts awa!ening. Kapalbhati improves concentration power in children and adults simultaneously. It ma!es the face Austrous and attractive.

*apalbhati Pranayama cures

=iseases which are hard to control by medicines li!e asthma, respiratory troubles, allergies, sinus, etc. =iseases of heart, lungs and brain are permanently cured. Kapalbhati completely removes bloc!ages in arteries and controls cholesterol.

)besity, diabetes, flatulence, constipation, acidity and diseases pertaining to !idneys and prostate glands etc. are completely cured. 'omen diseases li!e uterus cysts, breast cysts, cancer cysts or any type of cysts in the body are permanently dissolved without any surgery. Par!inson#s =isease, Aiver 8irrhosis and 7epatitis%. is permanently cured with devoted practice. It removes snoring problems and cures sinusitis completely. Kapalbhati is the best solution for weight loss without any side effects. If it is practiced ;<%*+ minutes daily, along with yoga diet control chart, the weight can be decreased by @%E Kg. per month very easily. &xcess ,Hair -oss. is controlled by including !apalbhati in daily routine. =epression is cured, as mind becomes stable, happy and peaceful which removes negative thoughts automatically.

Precautions

'omen should avoid during periods and pregnancy. Patients with severe heart problems should not do with force and they must practice under a experienced yoga teacher. .lood Pressure patients should avoid doing with force in the beginning. In the summer season, if the temperature is very high, it is prohibited for over five minutes. In the beginning, any pranayama practice must be done under experienced yoga teacher#s training.

Bhramari
.hramari is the best breathing exercise for meditation. It has immediate relaxing effect on the brain. If it is practiced regularly, mental stress, fatigue and high blood pressure reduces. .hramari# is a ans!rit word which is derived from .hramar# the blac! Indian bumble bee. It describes the characteristic humming sound which is produced while exhaling in this breathing exercise.

Who can practice? &very body can practice bhramari including small children, old age people or patients. It is very easy and significant breathing exercise for everyone. It is very beneficial for pre&nant women) How to practice? it in a suitable relaxed posture li!e Padmasana 3lotus pose5 or Va,rasana 3thunderbolt pose5. 8over your ears by pressing tragus with the help of thumbs of your hands. Place your index fingers on the forehead and let the remaining : fingers close your eyes. Inhale through both the nostrils, ta!ing a real slow deep breath. Keep your mouth closed and begin slowly exhaling, ma!ing humming sound of a bee li!e -hmmmm0. 'hile practicing .hramari !eep reciting -)40 mentally and concentrate your mind on Agnya 8ha!ra 3between eyebrows5. /mportant Vow while practicin& Bhramari $his Pranayama should be done with the thought that your individual consciousness merges with the divine cosmic consciousness. Bour mind should be full of the thought that divine bliss is descending on you, that deep divine wisdom fills your entire being. &xercising this Pranayama with such thought will endow you with divine light and you will be able to meditate effortlessly. Duration Practice this ;; to *; times daily, but do not strain yourself, ta!e a brea! whenever you need. Best time for practice It gives best results after practicing all pranayama, especially after anulom%vilom. $hough .hramari can be practiced anytime whenever an individual needs, feels stress, fatigue or tired. It can also be performed before sleep which results a peaceful and sound sleep. ffects of Bhramari in the body !"cientific e#planations$ 'hen the natural fre/uency of vibration is e/ual to forced fre/uency then resonance will occur provided no external interference. $he vibration of thin!ing of a human body can be controlled if it can be resonated. In a .hamri Pranayam, the ear is closed by thumb, eye is bloc!ed by fingers and forehead is pressed to vibrate with higher amplitude. o the resonance of the brain#s metaphysical thin!ing is arrested and the concentration of mind is enhanced.

.rahmari forms vibrations in the brain. .y these vibrations the cerebral cortex sends impulses directly to the hypothalamus, which controls the Pituitary# gland, the master of all glands. Bhramari Benefits It is tremendous breathing exercise for meditation and helpful for Kundalini Awa!ening.

$he mind becomes calm and peaceful. It helps in spiritual enhancement of an individual. It is beneficial in mental tension, agitation, high blood pressure, heart disease etc. -'ith regular practice of .hramai bliss arises in the yogi#s heart0 > 37atha Boga Pradipi!a5 It enlivens the practitioners loo!s, improves the glamour of the face. 4odern medical science has proved, if Bhramari practiced re&ularly durin& pre&nancy it (eeps the endocrinal system re&ulated to maintain the pre&nancy successfully and may facilitate easy and trouble-free childbirth)

Bhramari Pranayama %ures &xcellent breathing exercise for meditation, the mind concentration enhances.

4ental tension, agitation, hypertension, migraine, paralysis, high blood pressure and heart diseases are positively affected. 7elps to cure migraine and paralysis. It has immediate positive effect on ears, nose, eyes and mouth.

Precautions Initially it should be practiced under guidance of experienced yoga teacher.

Bhastrika
.hastri!a Pranayama is an excellent breathing exercise. It !eeps the body healthy and mind happy. 7eart and brain patients must practice to get miraculous results. =epression, migraine, par!inson#s disease, paralysis are completely cured, which is impossible by medicines. .hastri!a# is a ans!rit word, which means bellows#. In short, .hastri!a is inhale# and exhale# deeply and forcefully. $herefore is also !nown as deep breath exercise#.

How to do Bhastri(a? it in comfortable asana li!e Padmasana, iddhasana or u!hasana. pinal cord must be straight. .hastri!a is similar to the wor!ing of bellows#. .reathe in# and breathe out# forcefully. $a!e the breath inside as deep as possible to fill the lungs and then exhale out completely to evacuate lungs. .reathe in and breathe out with e/ual force. $he breath should be filled in lungs up to the diaphragm, not in stomach. =o not stop the breath during this process. $his is one cycle completed. 9epeat this process several times. =o not try to over practice, stop immediately when you feel tired. =epending upon the capacity and health of the practitioner, it can be done in three variable speeds vi6. slow, moderate and at high. /mportant Vow while doin& Bhastri(a 'hile inhaling# ma!e a vow and focus in your mind as if all the divine powers, purity, peace and ,oy, all that is good in the universe around you is entering inside your body and that you are getting filled with the divine powers, the mind is becoming pure and pious. Keep both the eyes closed and mentally chant the mantra -)40 Pranayama done with this !ind of vow in mind imparts a special benefit. Bhastri(a Duration It should be practiced *%minuts# minimum and <%minuts maximum# everyday. If one should feel tired during practice, must stop immediately and resume after some relax. In the countries where normal temperature is high in summers, should ()$ be practiced over *%minuts. ffects of Bhastri(a in the body !"cientific e#planations$ According to -Pascal#s law the pressure0 inside a closed vessel e/ually distributed in all direction. o when the lungs filled with air, it imparts pressure on the diaphragm and cavity of lungs. $he organs try to maintain its position of e/uilibrium, hence a reaction force established at the organs, glands and heart. o secretions from individual glands activated. Also the fine arteries and veins can able to carry oxygenated blood with circulation on every cycle of the Pranayam. $he out going air from lungs able to carry impurities responsible for imbalance of the organs Bhastri(a Benefits .hastri!a is excellent for physical body as well as spirituality of an individual. It ma!es the mind peaceful and calm so as to help in Kundalini Awa!ening.

Bhastri(a Pranayama %ures $his is the best breathing exercise for lungs. It ma!es the lungs healthy and improves strength. It directly affects all respiratory system of body and cures all lungs related problems.

8old, flu, sinus, asthma are completely cured. $hyroid, tonsils and all throat problems are completely cured. It is very helpful to cure all heart diseases li!e angina, arteries bloc!ages, etc . 7ighly recommended for .rain diseases li!e =epression, 4igraine, Par!inson#s =isease, Paralysis, etc. 7elps to remove impurities of blood. Vata 3windDspiritDair5, pitta 3bile5 and !apha 3phlegm5 are balanced so as to ma!e body healthy. Food for concentration of mind that helps for !undalini ,agran.

Precautions People suffering from high blood pressure or any chronic heart disease should avoid this Pranayama or must be done under an experienced yoga teacher.

'hile breathing in the abdominal area should not blow up. Bou have to fill the air in the chest area, i.e. up to diaphragm, so that the part of the chest with its ribs swells. In summer season, reduce the practice of .hastri!a to *%minuts maximum. Incase both the nostrils do not open because of ailments li!e severe cough or sinus etc, the practitioner should first close the right nostril and do respiration 3exhalation and inhalation5 through the left nostril. $hen the left nostril should be closed and respiration should be done by the right nostril. $his method of alternate breathing should be continued at the desired speed vi6. slow, moderate or fast, till both the nostrils open simultaneously.

Ujjayi
G,,ayi is also !nown as )cean breath or Victorious breath, which clears toxins out of the bodily system. $he practitioner ta!es in enough oxygen to build vital energy. It is the best pranayama for thyroid problems and also to cure all throat diseases.

How to practice 011ayi Pranayama? Ujjayi technique for beginners it in a comfortable yoga pose li!e Padmasana or u!hasana. $a!e long, deep breath with both nostrils along with contraction inside the throat which ma!es the breath long and thin. $he friction of air should be felt inside the throat when it is contracted and a hissing sound of breath is produced itself. (ow exhale out very slowly. 9epeat this process three times daily. !fter some days of practice $hree more steps are added to complete G,,ayi Pranayama process. After breathing inside with contraction in throat, try to touch your chin to the upper side of chest 3"alandhar .andha5. 7old the breath inside for maximum ;+ seconds 3Kumba!a5. (ow exhale out slowly with left nostril, by closing right nostril with your right hand thumb. &xhale must be done by left nostril only. $his is complete process of G,,ayi. 011ayi Pranayama Duration Initially it should be practiced for : times. As practice increases, it can be performed maximum ;; times a day. It#s another variant is Pratiloma G,,ayi#. &ffects of G,,ayi Pranayama in the body 3 cientific &xplanation5 G,,ayi stretches the breath, warms it before entering into the lungs and helps to build heat in the body. $hrough this heat internal Agni 3fire5 is sto!ed and powerful healing process is unloc!ed. G,,ayi Pranayama .enefits and 8ures

4iraculous remedy for thyroid problems. noring problem is cured. Food for heart, asthma, tonsil, cold and cough. All throat problems are cured.

Precautions .eginners should exhale with both nostrils. After few days they should start "alandhar .andha and Kumbha!a. It should be performed under supervision of experienced yoga teacher.