Menstrual Disorder - I (Heavy Periods and

Frequent Periods)
BREATHING EXERCISES :

HANDS STRETCH BREATHING

Position: Tadasana
Stage I ; Horizontal
While inhaling, stretch the arms straight out in front of your body so that
the arms are at shoulder level.
At the same time twist the hands so that the palms face outwards.

Fully stretch the arms but do not strain.

While exhaling reverse the process and bring the palms back on to the
chest.

Collapse the shoulders, this is one round, repeat 3-5 rounds.

Stage II : At Forehead Level

Repeat the same movements now stretching the arms in front of the fore
head at the angle of 135 degree. Repeat 3-5 rounds.

Stage III : Vertical

Repeat the same movements, this time stretching the arms vertically
above the head.
While moving up and down, the palms move close to the tip of the nose.
Repeat 3-5 rounds.

Note :

Collapse the shoulders at the beginning and end of each cycle.

Focus on perfect awareness of the breathing, Exhalation should be longer
than inhalation.

It can be practiced sitting on a chair. Focus on proper synchronization of

breathing with hand movements
.

Ankle Stretch Breathing

Position : Tadasan

Initial Standing Position

Fix your gaze on a point in front of the eyes. Keep the palms on front of your thighs.
While inhaling, raise your hands and heels together. Feel the stretch in the ankles.

While exhaling, slowly bring your hands and heels down.

Repeat the practice five times. Synchronize the breath with body's movements.

Relax in relaxing posture of tadasana and focus on your breath.

Hands In and Out Breathing

Position: Tadasana
Stretch your arms in front at the shoulder level and join the palms together.
While inhaling slowly spread the arms out to the sides so that they form a straight line
at shoulder level.

While exhaling slowly bring your palms in front of chest region and join the palms
together.

Repeat the practice five times. Synchronize the arm movements with breathing.

Relax in relaxing posture of Tadasana with legs apart. Close your eyes and mentally
feel changes in the body and breath.

This practice can be done sitting on a chair.

Practice 8 to 10 rounds.

Note :

This exercise is recommended for people who is suffering from Asthma, Menstrual
Disorder ( Heavy and Frequent Periods ) and Cancer.
Any body can practice this exercise.

This practice will help to coordinate between breath, mind and body.

Tiger Breathing
Position : Dandasana

Sit in Vajrasana.
Keep a distance of one arm between the knees.

Take one arm distance from the knees and lean forward.

Press the palms on the ground and stand on your knees.

Keep the arms and thighs straight and firmly on the ground.

While inhaling, see that your spine is in the concave shape and at the same time raise
the head and look up.

While exhaling, arch the spine upwards and slowly bend the head down.

Try to bring the chin closer to the chest.

Repeat the practice for five rounds.

Benefits :
Recommended for Asthma, Back pain, Hypertension, Head ache, Neck pain and
Menstrual disorders ( Heavy and Frequent periods ).
Limitations :
People with severe back problems, injury in hips and knees should avoid this
practice.

Sasankasana Breathing
Position : Vajrasana

Sit straight with spine and head erect. Rest the palms on the thigh.

Slowly take your hands back, make fist of right hand and hold right wrist from the left
hand.

Relax the shoulders.

While inhaling, slowly bend backward from the root of the waist region as much as
possible.

While exhaling, slowly bend the trunk forward and rest the forehead on the floor.
Relax the shoulders.

While inhaling , come up to the sitting position.

Repeat this practice 8 to 10 rounds.

Synchronize the breathing with the body's movement.

Close the eyes and relax.

Benefits :

It tones the pelvic muscles and sciatica nerves.

Relieves constipation.

Removes tension, gives relief who has stiffness in the upper back and neck muscles.

Recommended for back pain, head ache, neck pain and menstrual disorder (Heavy
periods and Frequent periods).

Contra-indications:

People suffering from high blood pressure, slipped disc and vertigo should avoid this
practice.

Straight Leg Raise Breathing

Position : Supine Posture

Stage I : Alternate Legs

While inhaling, slowly raise the right leg as high as possible. Do not bend the knee.
Keep the left leg firmly on the ground.

While exhaling, slowly bring the right leg down to the ground.

Synchronize the breath with leg movements.

Rest the back firmly on the ground while lifting the leg up.

Repeat the practice with the left leg.

Practice 5 to 10 rounds.

Benefits :

Tones and strengthens the leg and abdomen muscles.

Improves digestion and eliminates toxins from the body.

Reduces belly fat.

Recommended for back pain, Digestive Disorders, Hypertension and Menstrual

Disorders (Frequent and Heavy periods).

Precautions :

Avoid this practice in case of neck and low back problems.

Cycling

Position : Supine
Practice :
Lie down on your back with legs together.
Slowly raise both the legs to 45 degree and then to 90 degree position.

Start moving the legs in the air clock wise moments as if you are cycling.

Increase the speed gradually.

Then change the direction to anti clock wise moments.

Slowly stop the practice after 10-15 rounds in each direction, keeping the legs at 90
degree.

Slowly lower the legs to 45 degree and back on to the ground.

Lie down in savasana and relax.

Note :

Your feet must draw a complete circle to have proper cycling movement.
Focus on the knee joints.

Quick Relaxation Technique

Position : Savasana
Lie down flat on your back, legs apart, heels facing each other, hands by the side of the body
slightly away, palms facing upwards, eyes closed gently and relax the facial muscles. Relax
the whole body and be aware of the abdominal movements.
Step I

: Observation of Abdominal Muscle Movement

Focus your mind to the abdomen region. Feel the mutual expansion and contraction of
abdomen. Concentrate on the movements of the abdomen muscles moving up and
down, bulging up and sinking down.

Step II

The movements automatically and naturally become slow and regularized as you keep
feeling and observing the same. Practice 5 rounds.
: Synchronization with Breathing
Synchronize the breathing along with the abdomen movements. While inhaling the
abdomen bulges up, while exhaling abdomen sinks down.
Feel the deep breath go down to the lungs as your inhale and full exhalation emptying
the lungs, each time. Practice 5 rounds.

Step III : Breathing with Feeling

Synchronize the breathing and the abdominal movement with feeling. While inhaling,
feel the whole body getting energized with positive energies. While exhaling, feel the
toxins and negative energies going out of the body.
In every inhalation the body gets energized due to the supply of oxygen and becomes
lighter. In every exhalation the body relaxes normally and naturally. Feel it.

Feel the whole body collapsing and sinking down, releasing all the stresses and
tensions completely. Practice 5 rounds.

To enhance the relaxation, slowly bring your awareness to the navel region and chant "A"
Kara. Feel the vibration of the "A" Kara and sensitive the vibration. Eyes should be closed
throughout the practice.
Slowly bring the legs together and move the toes. Bring the hands close to the body and move
the fingers. Move the head to left and to right slowly. Fold the left leg, slide the right hand
upwards, turn to the right, stretch the left leg on the right leg. Rest your head on the biceps for
few seconds,
Keep the left palm on the ground, with the support of the left hand, slowly get up to any
comfortable sitting posture. Rub the palms briskly to generate enough heat, make a cup shape
and transfer the heat generated around the eye balls and massage the whole face gently.
Looking at the ground slowly open your eyes.
Benefits :
Creates deep awareness at the mind level.

Gives the relaxation to the abdominal muscles.

ASANA :

Ardhakati Cakrasana

Position : Tadasana
Practice :

While inhaling, slowly raise the right arm sideways to the shoulder level.
Turn the palm upwards, further raise the arm vertically up. Biceps should touch the
right ear, palm facing the left side.

Feel the stretch in the right side of the body.

While exhaling bend the trunk slowly to the left side. Feet firmly on the ground.

Slide down the left palm as far as possible.

Knees should be straight and do not bend the right elbow.

Maintain the position about a minute or as long as you can maintain with normal
breathing.

While inhaling slowly come back to vertical position, keep the right arm straight. Feel
the stretch from the root of the waist region to the tip of the fingers.

While exhaling slowly bring the right arm down.

Come back to the position of Tadasana.

Repeat the practice on the left side, by bending to the right side of the body.

Note :

Bend laterally. Do not bend the body either forward or backwards.

Problems in the knees, hips and shoulders should consult the doctor before practicing
this asana.

Benefits :

Reduces the fat in waist region. Gives lateral bending to the spine, improves the
functions of the liver.
Recommended for the people who are suffering from back pain, stiff back.

Helps to eliminate extra fat in the abdomen region.

Ardha Cakrasana

Position : Tadasana
Practice :
Keep the palms on the waist region, fingers pointing forward.
While inhaling, bend back from the root of the waist region.

Bend back the head as much as possible, feel the stretch in the neck region.

Stay in the position for a minute or as long as you can maintain the position with
normal breathing. Keep the feet firmly on the floor.

Slowly come back to the position.

Keep the legs apart and relax in Tadasana.

Benefits :

Reduces fat around the waist region, makes the spine flexible.
Improves the lungs capacity and stretches the thoracic region.

Recommended for breathing ailments.

Strengthens the low back muscles and neck muscles.

Removes stiffness in the shoulders.

Contra-indications :

People with vertigo problems should avoid this posture.

Viparita Karani with Wall Support (Deep

Abdominal Breathing)

Position : Supine Posture

Practice :
Lie down on the back beside the wall, keeping the body parallel to the wall.
Turn the trunk as you raise both legs to 90 degree and slide them on to the wall,
keeping the knee straight.

Relax for few seconds with the legs resting on the wall as you continue to lie down
with the body perpendicular to the wall.

Slowly raise the buttocks and the trunk off the ground, support the body with the
hands at athe waist allowing the legs to rest on the wall.

In this position, weight of the legs are completely on the wall. The trunk is inclined at
about 45 degree. Maintain the position with out strain.

Synchronize the abdominal movements with deep breathing. The abdomen bulges up
with inhalation and sinks down with inhalation. Repeat the breathing for 6 to 8
rounds.

Let the inhalation and exhalation be slow, deep, continuous and rhythmic.

In this position, consciously try to relax the back.

Slowly lower the buttocks to the ground, rotate the legs back on the the floor and
relax.

Note :

If required, a pillow or a folded blanket can be placed under the buttocks to keep the
body inclined and balanced properly.

Practice the breathing with awareness. Exhalation should be longer than the
inhalation.

Benefits :

Regulates blood flow.

Recommended for back pain, headache, insomnia, menstrual disorders and anxiety.

Relieves swollen ankles and varicose vein.

Helps to calm down the mind and body.

Precautions :

Do not practice during menstruation.

Avoid this practice who has any problem of eyes and glaucoma.

Quick Relaxation Technique

Position : Savasana
Lie down flat on your back, legs apart, heels facing each other, hands by the side of the body
slightly away, palms facing upwards, eyes closed gently and relax the facial muscles. Relax
the whole body and be aware of the abdominal movements.
Step I

Step II

: Observation of Abdominal Muscle Movement

Focus your mind to the abdomen region. Feel the mutual expansion and contraction of
abdomen. Concentrate on the movements of the abdomen muscles moving up and
down, bulging up and sinking down.
The movements automatically and naturally become slow and regularized as you keep
feeling and observing the same. Practice 5 rounds.
: Synchronization with Breathing

Synchronize the breathing along with the abdomen movements. While inhaling the
abdomen bulges up, while exhaling abdomen sinks down.

Feel the deep breath go down to the lungs as your inhale and full exhalation emptying
the lungs, each time. Practice 5 rounds.

Step III : Breathing with Feeling

Synchronize the breathing and the abdominal movement with feeling. While inhaling,
feel the whole body getting energized with positive energies. While exhaling, feel the
toxins and negative energies going out of the body.
In every inhalation the body gets energized due to the supply of oxygen and becomes
lighter. In every exhalation the body relaxes normally and naturally. Feel it.

Feel the whole body collapsing and sinking down, releasing all the stresses and
tensions completely. Practice 5 rounds.

To enhance the relaxation, slowly bring your awareness to the navel region and chant "A"
Kara. Feel the vibration of the "A" Kara and sensitive the vibration. Eyes should be closed
throughout the practice.
Slowly bring the legs together and move the toes. Bring the hands close to the body and move
the fingers. Move the head to left and to right slowly. Fold the left leg, slide the right hand
upwards, turn to the right, stretch the left leg on the right leg. Rest your head on the biceps for
few seconds,
Keep the left palm on the ground, with the support of the left hand, slowly get up to any
comfortable sitting posture. Rub the palms briskly to generate enough heat, make a cup shape
and transfer the heat generated around the eye balls and massage the whole face gently.
Looking at the ground slowly open your eyes.
Benefits :
Creates deep awareness at the mind level.

Gives the relaxation to the abdominal muscles.

Setubandhasana Breathing

Position : Supine Posture

Lie down on your back. Hands by the side of the body.

Legs together or apart, bend the knees, keep the soles of the feet on the ground.

The feet and knees may be hip width apart.

While inhaling, raise the buttocks and the trunk up as high as possible.

Try to raise the chest and navel region as high as possible.

Rest the feet on the ground.

While exhaling, slowly lower the body down to the ground.

Feel the stretch in the lumbar region when you are raising the body up and release of
the stretch when you are coming down.

Through out the practice, keep the hands on the ground.

Practice 5 rounds.

Benefits :

Recommended for back pain, menstrual disorders, asthma and thyroid.

It massages and stretches the abdominal organs. Improves digestion.

Contra-indications :

people suffering from ulcers or hernia should not practice this exercise.

Sarvangasana

Position : Supine Posture

Practice :

Lie down on the back with legs together.

Stretch the hands straight above the head, biceps should touch the ears
and palms facing upward.

Suck in the abdominal muscles, while inhaling slowly raise the legs to 90
degree position.

Bring the arms down and place them near the buttocks.

While exhaling, with the support of the arms and elbows, raise the
buttocks and the trunk.

Do not lift the head from the floor. Keep the elbow firmly on the floor and
support the back with both palms.

When the legs are parallel to the floor, while inhaling slowly straighten the
trunk by pushing it with the hands until the legs are vertically straight.

In the final position, legs are in a straight line with the trunk. Chin is
pressed to the chest.

The body is supported by the shoulders, back portion of the neck and
head.

Stay in the position about a minute or two effortlessly or as long as

convenient with the normal breathing.

Slowly come back to the starting position without jerk, so that the body
contacts the floor slowly and gently.

With legs apart, relax in savasana.

Benefits :

Stimulates the thyroid glands.

Relieves mental and emotional stress, fear and headache.

Tones the legs, abdomen and reproductive organs.

Recommended for the treatment of asthma, diabetes, thyroid disorders,

menstrual disorders, hernia, varicose veins and piles.

Enriched blood flow to the brain region helps to calm down the mind.

Regular practice helps to prevent various throat and nose ailments.

Contra-indications :

People suffering from enlarged thyroid, cervical spondylosis, slipped disc,

low back pain, high blood pressure and heart problems should avoid this
asana.
Avoid this asana during menstruation and advanced stages of pregnancy.

Halasana

Position : Supine posture

Practice :

Lie don on your back with the legs together. Keep the arms beside the body and the
palms facing down. Relax the whole body.
While inhaling raise the legs together slowly without bending the knees until 45
degree to the ground. Continue to inhle and raise the legs further to 90 degree
position.
While exhaling, raise the buttocks and the trunk without lifting the head. Support the
back by the palms. Keep the elbow on the ground firmly to support the back.

Maintaining the legs parallel to the ground straighten the trunk by pushing it up with
the hand. Inhale in this position.

Lower the legs over the head. Try to touch the toes to the floor behind the head. Do
not force the toes to touch the floor, try as much as you can.

Release both the hands and rest the arms straight on the ground parallel to each other
with palms pressing on the ground.

Maintain this position about a minute or as long as you can with normal breathing.

While inhaling, come back slowly step by step to rest the trunk on the floor.

While exhaling, slowly lower the legs to the ground.

Relax in savasana.

Note :

Make sure that you have achieved perfect balance before you release the hands
supporting the trunk.

Benefits :

Massage the internal organs, activates the digestive system.

Strengthens the abdominal muscles and tones the spinal nerves.

Regulates the activities of the thyroid gland which balances the body's metabolic rate.

Improves the functions of liver and kidney.

Recommended in yoga therapy for the management of thyroid, asthma, constipation

and menstrual disorders.

Contra-indications :

Avoid this asana who is suffering from slipped disc, high blood pressure, serious back
problem, neck pain, sciatica and hernia.

Matyasana

Position : Supine posture

Practice :

Lie down on your back and relax the whole body.

Bend the right leg and place it on the top of the left thigh.

Bend the left leg and place it on the top of the right thigh.

Rest the palms on either side of the head with fingers pointing towards the shoulders.

While inhaling, with the support of the palms, lift the head and the back off the floor.

Adjust the position of the head, so that the center of the crown region to the ground by
bending the dorsal and cervical spine backwards.

While exhaling, release the palms and hold the big toes and rest elbows on the floor.

Relax the arms and the whole body, allowing the head, buttocks and legs to support
the weight of the body.

Gently close the eyes. Stay in the position for a minute or as long as you can with the
normal breathing.

While exhaling, return to the starting position slowly to supine position.

Relax in Savasana.

Benefits :

This is complementary asana to Sarvangasana.

Recommended for Diabetes, Asthmatics and other Respiratory problems.

Stretches the abdominal organs and is useful for all abdominal ailments.

Regulates the function of the Thyroid gland.

Contra-indications :

People with heart disease, ulcers, hernia and cervical spondylosis should avoid this
posture.

Bhujangasana

Position : Prone Posture

Practice :
Lie down on the abdomen. Keep the legs together, toes pointing outward.
Rest the chin on the floor. Palms beside the lower chest.

Bend the arms at the elbows and are close to the sides of the body.

Relax the whole body, specially the lower back.

While inhaling, slowly raise the head, neck and shoulders. Straighten the elbows, raise
the trunk as high as possible.

Arch the dorsal spine and neck backwards as far as possible.

Stay in the position about a minute or as long as you can with the normal breathing.

Do not put pressure on the palms.

The arms may or may not be straight, do not strain the body. Perform the asanas
according to the flexibility of the body.

While exhaling, slowly return to the starting position.

Relax in Makarasana, with legs apart.

Benefits :
Keeps the spine supple and healthy. Improves blood circulation in the lower back
portion.
Recommended for back pain and bronchial problems.

Stimulates the appetite and alleviates constipation.

Reduces the abdominal fat. Gives relaxation to the pancreas.

Con-indications :
People with hernia, peptic ulcer and hyperthyroidism should practice under the
guidance of the yoga therapist or doctor.

Ustrasana

Position : Dandasana
Practice :
Sit in Vajrsana.
Stand on the knees. Keep the palms on the waist region with fingers pointing forward.

Keep the knees and feet together or give gap between knees and feet if it is
comfortable.

While inhaling, lean backward and slowly keep the palms on the heels.

Push the abdomen forward, keep the thighs straight and bend the head and spine
backward as for as possible.

Feel the stretch in the back muscles and distribute the body's weight equally between
legs and arms.

Stay in the position about a minute or as long as is comfortable with normal breathing.

While exhaling, come back to the starting position by slowly releasing the hands from
the heels one at a time.

Relax in Dandasana, with legs apart.

Benefits :
Stretches the abdomen muscles, relieves from constipation. Makes the spine flexible.
Improves blood circulation to the brain.

Expands the chest region and regulates the Thyroid glands.

Gives glow to the face. Recommended for the people suffering from backache.

Contra-indications :
Any recent operation at the chest or abdomen and hernia problems should avoid this
posture.
Not recommended for the people with severe low back pain and high blood pressure.

Deep Relaxation Technique.

Position : Savasana
Practice :
Lie down on your back, keep the legs apart.
Relax the body with normal breathing.
Step - 1
Focus your mind to the lower part of the body. Slowly focus on tip of the toes, gently
move them and relax. Feel the relaxation in the soles of the feet and ankle joint. Relax
around the calf muscles and gently pull up the knee caps, release and relax. Shift your
awareness to the thigh region, feel the relaxation around thigh muscles. Loosen the
buttock muscles, hip joints and mentally feel the relaxation in the part. Focus on your

pelvic region and waist, relax totally. R..e..l..a..x. To enhance the relaxation in the
lower part of the body chant A..A..A - Kara and feel the vibrations in the lower parts
of the body.
Step - 2
Slowly bring your awareness to the middle part of the body. Focus on the movement
of the abdomen for few seconds and feel the relaxation in the abdominal muscles.
Relax the chest muscles. Shift the awareness to the lower back and relax. Feel
relaxation around the muscles of back bones. Relax the middle back, upper back
muscles. Totally relax the shoulder blades.

Sensitize the tip of the fingers and relax them one by one mentally. Relax the palms,
loosen the wrist joints and relax them. Feel the relaxation in the forearms region,
elbow joints and biceps and triceps and relax the shoulders. Focus on your neck
region, feel the relaxation around the neck muscles. Slowly move the head to the left
and right and bring back to the center. Totally relax the middle part of the body.
R..E..L..A..X. To enhance the relaxation middle part of the body, Chant U - Kara and
feel the vibration in the middle part of the body.

Step - 3
Shift your awareness to upper part of the body. Relax the cheek and chin muscles.
Feel the relaxation in lower jaw and upper jaw, lower and upper teeth, lower and
upper gums, lower and upper lips. Feel the relaxation in your soft and hard palate
region, throat and vocal chord . Focus your mind to that particular part of the body
and relax it mentally. Relax your throat and vocal chords, sensitize relaxation in your
soft and hard palates. Relax your upper and lower lips.

Focus your mind on your nostrils and observe breathing effortlessly. Feel the cool air
is entering your through the nostrils while inhaling, feel the warm air is touching the
walls of nostrils while exhaling. Sensitize the breath, feel the breath, observe few
seconds and relax the nostrils. Shift the awareness to your eye region, relax the
eyeballs, eyelids and eyebrows. Sensitize the temple region and relax forehead, ears,
the sides of the head, back of the head and the crown region. Totally relax the upper
portion of the body. R..E..L..A...X and chant M - Kara, feel the vibrations in your
head region.

Step - 4
Observe the whole body from the tip of the toes to crown region and relax effortlessly.
To enhance the relaxation of the body chant an AUM in a single breath. Feel the
soothing and massaging effect throughout the body. Experience the relaxation of each
and every part of the body.
Step - 5

Co-ordinate between body, mind and the breath. Expand your awareness as vast as
sky. Visualize the limitless blue sky and experience the blissful state of silence within
you and around you. Enjoy the silence, the bliss and feeling of relaxation through out
the body.

Step - 6
Slowly comeback to body consciousness. While inhaling, Chant an "AUM" Kara.
Feel the resonance through out the body.
Step - 7
Bring your awareness to your physical body. Move your body a little. Feel the
lightness and energy through out the body. Gently bring your legs together and the
hands by the side of the body. Turn to your left or right and come up effortlessly.
PRANAYAMA :

Kapalabhati ( Cleansing Breath )

Position : Dandasana
Practice :

Sit in any comfortable meditative posture.

Keep the head, spine and neck straight and hands resting on the knees.

Close the eyes and relax the whole body.

Inhale deeply through both nostrils,expanding the abdomen and exhale with forceful
contraction of the abdominal muscles.

Focus on forceful exhalation, inhale passively by relaxing the abdominal muscle at

the end of each exhalation.

Repeat the forceful exhalation 20-40 strokes or more strokes if you can do effortlessly
per minute and at the end of the one minute stop the practice.

Rapid breathing used in this technique should be from the abdomen, not from the
chest.

When you stop the practice, observe an automatic suspension of breath.

Experience and feel the state of deep rest and freshness.

Note :

Keep the head, neck and spine straight throughout the practice.
After the rapid exhalation relax the abdomen muscles so that passive inhalation will
happen automatically.

Regular practice can increase the rapid exhalation speed to 40-120 strokes per
minute.

Benefits :
Purifies the frontal region of the brain.
Good preparatory technique for pranayama and meditation.

Balances and strengthens he nervous system and tone the digestive organ.

Recommended for asthma, diabetes, weight reduction, digestive disorders and

tuberculosis.

Contra-indications :
People with vertigo, high blood pressure, epilepsy, hernia, slip disc and spondylosis
should avoid this practice.
Women during menstruation and pregnancy should avoid this practice.

Sectional Breathing

This is a preparatory breathing practice for pranayama. Through this pranayama we can
correct the wrong breathing pattern and increases the vital capacity of the lungs. It will slow

down the respiratory rate and help to calm down the mind. Awareness of breath is very
important during the practice of the pranayama.

Cin Mudra
ABDOMINAL BREATHING :
Position : Vajrasana or any comfortable sitting position.
Practice :
Sit in any comfortable position and relax the whole body. Keep the head and spine
straight. Place the hands resting on the thighs in Cin Mudra.
Observe the natural breath for some time. Inhale slowly, deeply and continuously
while expanding the abdomen as much as possible. Consciously bulge the abdomen
muscles. Hold the breath for a few seconds effortlessly.

Exhale slowly, deeply and suck in abdomen muscles continuously, slowly. Hold the
breath for a few seconds effortlessly.

Repeat the practice for 5 times.

Focus on breathing and practice it in smooth and relaxed way which very important.

In abdominal breathing the air fills the lower lobes of the lungs.

Avoid movement of chest region.

Cinmaya Mudra
THORASIC BREATHING :
Position : Vajrasana or any comfortable sitting position.
Practice :

Sit in any comfortable position and relax the whole body. Keep the head and spine
straight. Place the hands resting on the thighs in Cinmaya Mudra.
Observe the natural breath for some time. Inhale slowly, deeply and continuously
while expanding the chest cage forward,outward and upward. Expand the chest as
much as possible.

Exhale slowly, deeply and relax the chest muscles. Come back to the starting position.

Repeat the practice for 5 times.

With total awareness breathe slowly and deeply through the chest.

Avoid the movements of abdomen region.

Adi Mudra
CLAVICULAR BREATHING :
Position : Vajrasana or any comfortable sitting position.
Practice :
Sit in any comfortable position and relax the whole body. Keep the head and spine
straight. Place the hands resting on the thighs in Adi Mudra.
Observe the natural breath for some time. Inhale slowly, deeply and continuously and
raise the collar bones and shoulders upwards and backwards. Feel the expansion in the
upper portion of the lungs around the base of the neck.

Exhale slowly, deeply and release the collar bones and shoulders to the resting
position.

Repeat the practice for 5 times.

Try and avoid movements of the abdomen and chest region.

Brahma Mudra

FULL YOGIC BREATHING :

Full yogic breathing is a combination of all the three sections of the section breathing.
Position : Vajrasana or any comfortable sitting position.
Practice :
Sit in any comfortable position and relax the whole body. Keep the head and spine
straight. Place the hands resting on the abdomen at the navel region in Brahma Mudra.
Observe the natural breath for some time. Inhale slowly, deeply and continuously.
While inhaling, first abdomen muscles will bulge, then chest region will expand and
collar bones, shoulders will raise upwards and backwards. This sequence will occur
sequentially.

Exhale in the same sequence (abdominal, chest ad clavicular).

The entire movement should be harmonious and rhythmic.

Repeat the practice for 5 times.

NOTE :
The purpose of this practice is to make the practitioner aware of the three different
component of respiration (Abdominal, Thoracic and Clavicular) and incorporate them into
full yogic breathing.
This pranayama can be performed in lying position also (shavasana) or any
comfortable sitting position. Keep the head, neck and spine straight.
Practice should be done in relaxed way, without any tension in the facial muscles.

Breath through the nose which is very important.

Regular full yogic breathing practice will help to keep the mind and body healthy.

BENEFITS :
The purpose of this practice is to make the practitioner aware of the three different
component of respiration (Abdominal, Thoracic and Clavicular) and incorporate them into
full yogic breathing.
It will enhance more power and vitality.
Daily activity can be done in relaxation without stress or tension.

Improves the clarity of thought and thinking.

It will help in calming down your mind and revitalizing it.

Anybody can practice this breathing.

Nadi Suddhi Pranayama

Position : Vajrasana

Sit in any meditative or comfortable posture

Adopt Nasika Mudra

Practice :

Gently close your eyes and focus on your breath for few seconds.
Close the right nostril with the right thumb and exhale completely through the left
nostril. Then inhale deeply through the same left nostril.

Close the left nostril with your ring and little finger of the Nasika Mudra, release the
right nostril. Now exhale slowly through the right nostril.

Inhale deeply through the same right nostril. Now close the right nostril and exhale
through the left nostril. This is one round of Nadisuddi Pranayama.

Practice 9 rounds.

Benefits :
Physical :

It increases the vitality. Metabolic rate decreases.

Cleanses the nasal tract and balances the breathing pattern between the nostrils.

Therapeutic :

Recommended for respiratory disorders such as Bronchial asthma , Nasal allergy.

Keeps the blood sugar at normal level.

Lowers the levels of stress and anxiety.

Brings the balance in sympathetic and parasympathetic nervous system.

Spiritual :

It induces tranquility, clarity of thought and concentration.

Clears pranic blockages.

It has no limitations. Anybody can practice this pranayama.

Note :

Helps to maintain balance between Nadis.

Symptoms of correct practice is the feeling of freshness, energy and lightness in the
body and mind.

MEDITATION :

Nadanusandhana Meditation

Chin Mudra
1. A - KARA CHANTING
Position : Vajrasana or any meditative comfortable posture.
Sit in any comfortable posture and adopt chin mudra.
Gently close the eyes and relax completely.

Slowly inhale, while exhaling chant 'AAA' in a low pitch.

Feel the resonance of A-kara in the abdominal region and the lower parts of the body.

Repeat 5 - 9 times.

Chinmaya Mudra
2. U - KARA CHANTING
Position : Vajrasana or any meditative comfortable posture.
Sit in any comfortable posture and adopt chinmaya mudra
Gently close the eyes and relax completely.

Slowly inhale, while exhaling chant ' UUU ' in a low pitch.

Feel the resonance of U-kara in the chest region and the middle part of the body.

Repeat 5 - 9 times.

Adi Mudra
3. M - KARA CHANTING
Position : Vajrasana or any meditative comfortable posture.
Sit in any comfortable posture and adopt adi mudra.
Gently close the eyes and relax completely.

Slowly inhale, while exhaling chant ' MMM ' in a low pitch.

Feel the resonance of M-kara in the entire head region.

Repeat 5 - 9 times.

Bhrama Mudra
4. A-U-M-- CHANTING

Position : Vajrasana or any meditative comfortable posture.

Sit in any comfortable posture and adopt brahma mudra.
Gently close the eyes and relax completely.

Slowly inhale, while exhaling chant ' A-U-M ' in a low pitch.

Feel the resonance throughout the body.

Note :

Different sounds like A, U, M and AUM are produced loudly so that they generate a
fine resonance all over the body. Resonance will occur only when the frequency of the
generated sound matches with the matches with the natural frequency of your body.
These resonant sounds act as stimulation and the post-resonance silence deepens the
awareness and releases even very subtle tensions.
Therefore, while producing different sounds (A, U, M & AUM) try to adjust the pitch
in such a way that a fine resonance is achieved.

Om Meditation

Chin Mudra
Position : Any Meditative Comfortable Sitting Posture or Sitting on a Chair.
Practice :
Sit in any meditative posture, with the hands resting on the knees in chin or jnana
mudra. Keep the head and spine straight, close the eyes and relax the whole body.
Step I

:
Start chanting OM mentally. Allow the mind to repeat OM continuously without any
break. Chanting should be faster and faster without breaking the chain of OM kara
japa.

After some times consciously slow down the OM chanting. If any disturbance occurs
in the mind, increase the speed of OM kara japa. By increasing and decreasing the
speed of chanting, can maintain the pace of the OM kara japa effortlessly in the mind.

Step II :
Focus on the soft and gentle OM kara chanting effortlessly. Let the mental chanting be
softer, gentler and more effortless. At this stage you start feeling the vibration of the
OM kara japa in some parts of the body. Gradually you will start feeling the vibrations
throughout the body.
Step III :
Slow down the japa of OM consciously and observe the gap between two OM karas.
Further slow down the Om Kara japa, so that the gap between two OM karas becomes
wider and wider and slowly diffuse into silence.
Step IV :
The very deep experience of silence helps to expand from the three dimensional
awareness of the body to all pervasive awareness. The bed of silence becomes deeper
and more expansive - an ocean of silence with waves on it, merge into complete
silence. This silence is the source of creativity, power, knowledge and bliss.

Experience and enjoy the blissful state of silence. The inner silence helps to broaden
and expand the mind and body to all pervasive awareness. Silence, a state where
there are no thoughts or you are not aware of them. It becomes more deeper and
expansive.

Step V :
From this deep ocean of silence in the heart region, let one OM emerge as an audible
sound which diffuses into the entire body and the space all around. Enjoy the
beautiful vibrations.

Very slowly, gently open the eyes and come out of meditation.

Benefits :
Meditation is a powerful tool to relax the mind and leading towards a state of
optimum health. Relaxes the heart by slowing down the heart rate.
Lowers the blood pressure, relaxes the sympathetic nervous system, resulting in
lowering the stress hormones like cortisone, adrenaline.