Practices to enjoy,
and practices to run a mile from
 Our right nostril is energetically
associated with our body's heating
energy, symbolized by the "Sun" and the
syllable HA, our left nostril with our
body's cooling energy, symbolized by the
"Moon" and the syllable THA.
 In the average person these energies are
typically in conflict, which leads to
disquiet and disease. The goal of
traditional Hatha Yoga is to integrate
and harmonize HA and THA for
happiness and health.
 Sit in a comfortable asana and make
Mrigi Mudra. For Surya Bhedana block
your left nostril and inhale through your
right. Then close the right and exhale
through the left. Continue in this
manner, inhale right, exhale left, for 1 to
3 minutes.
 For Chandra Bhedana, simply reverse the
instructions in , inhaling always through
your left nostril, exhaling through your
right. Again continue for 1 to 3 minutes.
Surya Bhedana
Ujjayi pranayama
Ujjayi means rising victoriously. When
practiced regularly the chest and torso
remain up giving the practitioner a look
of pride.
Ujjayi pranayama is the roots of yoga
breathing techniques. It is the
foundation of proper breathing and one
of the most comonly practiced yoga
breathing techniques.
In Ujjayi pranayama the body becomes a
musical instrument. The ears and mind
continually listening and fine tuning this
instrument to create the perfect sounds
during inhalation and exhalation.
Ancient yoga practitioners believed that
life could be measured by the amount of
breaths that are taken. For this reason
Ujjayi is used to lengthen the breath and
lengthen the span of life.
An unsteady breath leads to an unsteady
mind therefore Ujjayi is also practiced to
smoothe the flow of breath and
harmonize the breathing rhythms.
Sitkari Pranayama
“The air passing via tongue,
cools the blood, lowering the
temperature of the blood.
This type of Pranayama
removes excess heat in the
body. Also the diseases like
acidity, hypertension etc.
This Pranayama harmonizes
the secretions of reproductive
organs and all the endocrine
system. Also it improves
digestion, lowers High Blood
pressure, purifies the blood”.
UTTER NONSENSE?
Sitali Pranayama
Has a cooling effect,
because the tongue is
moist and a lot of
evaporation takes place.
This is the main way
dogs cool down,
although they are not so
good at rolling the
tongue! Good on a hot
day or after a hot practice
Bhastrika
You should exercise caution
against the temptation of
pushing too far in your initial
practice of Bellows. If you have
the tendency to push the limit,
lie down when doing this
exercise since there is a risk of
losing consciousness and fall
on the floor. Forced breathing
makes you relaxed and
revitalized. Excess in practice
may induce dizziness,
drowsiness and loss of
consciousness. No harm can
come from hyperventilation as
long as you are in bed. If you
happen to lose consciousness,
your breathing pattern will tend
to rectify itself and return to
normal. Excessive ventilation
results to lightheartedness,
giddiness or a feeling that you
are floating in the air.
Bhastrika
Brahmari pranayama
Brahmari means Bumble
bee. In this breathing
practice your lips are
supposed to be shut, and
you are supposed to gently
and smoothly make a
sound like a humming bee
in your throat. This simple
practice is very helpful in
making the breath smooth
and quieting the mind.
Brahmari
Murccha Pranayama
 One should inhale through
both the nostrils, the
kumbhaka with Bandhas, but
while exhaling the Jalandhar
Bandha (Chin Lock) is kept
intact and then exhalation is
done with the Jalandhar
bandha (Chin lock). Excess
pressure is exerted on carotid
sinus during exhalation with
Jalandhar bandha, which
further reduces blood
pressure and one can
experience a state of
unconsciousness with
practice.
Plavini pranayama
 Breathe in with ease.
Relax at the top of the breath for
a moment without straining the
heart.
Exhale with ease and relax the
muscles as much as possible.
After exhalation relax. Wait until
a strong signal is sent from the
nevel chakra. It feels like a spark.
Catch it and inhale.
Try to lengthen the time of
stillness after exhalation.