1. minute: 31:15 BAHYA PRANAYAMA
External Breathing
Bahya pranayama is beneficial for all abdominal problems such as constipation, irregular stools, heartburn, etc. Done correctly, it also works well in hernia, urinary diseases, prostate problems, uterine prolapse and fallopian tube blockage. Bahya pranayama is also known to work well for better management and cure of all types of diabetes.
How to make Bahya Pranayama:
- Sit comfortably, but erect, either in Sukhasana or Padmasana. If any of them is not possible, you may use a chair with a straight back. Either way, keep your back straight and your eyes closed.
- Breathe through your nose in a forced way – You will feel the diaphragm expand and move downwards which forces abdomen out, this will be followed by the expanding chest, followed by the increase of the clavicle. At this time, there is no more room for air and the lungs are fully expanded.
- Hold your breath for a fraction of seconds and exhale through your nose hard, but evenly. Clavicle will fall first, followed by deflation chest and abdomen letting us drag on diaphragm deflation.
- At this time, hold your breath out and apply three physical “locks” known as “bandhas” in the given order and maintain this position.
- Mula bandha: Also known as root blockage, since it involves the contraction and lifting of the body from the anus to the navel to the spine. The contracted muscle is neither the anal sphincter nor the muscle that controls urination, but the muscle equidistant between the two.
- Uddiyana Bandha: Also known as abdominal block. Pull the stomach in and up the rib cage so that the stomach and back appear to touch from the inside.
- Jalandhar Bandha: Drop your head slightly to touch your chin to your chest, as if trying to see your feet while pushing your tongue against your palate in your mouth.
- Wait a few seconds Then breathe deeply releasing the three locks in reverse order of locking.
- Repeat as many times as is comfortable while remaining within the recommended number of repetitions.
2. minute 33:11 AGNISAR KRIYA
ACTION OF THE FIRE ESSENCE
This cleansing technique derives its name from the words “Agni” (Fire), Sar (Essence) and Kriya (action). Fire is the essential element of digestion and the cleansing action stimulates the fire for the digestive system to function at its optimum level.
How to do?
In this regard, while standing curved slightly forward from the waist, keeping the back straight. Take support by resting your hands on your knees or just above so that your back is not tense. Make sure that the arms are straight.
Now, take a deep breath. After this, exhale completely contract the abdomen and lugs so that all the air is expelled. While holding the breath in this position, contract or ‘flap’ the abdominal muscles and exit. Keep in mind that this should be done quickly while maintaining the exhaled position without inhaling. Do this as many times as possible and then take a slow deep breath inside. This is a turn of practice.
Beginners may find that they lose control of the abdominal muscles and are unable to coordinate the flutter movement. These muscles should develop slowly over time. Therefore, at the beginning these three rounds, each of 10 flutter cycles are more than enough. This little by little you should build up to 100 flutter cycles inward to the outside in each round.
Time: This practice should ideally be done in the morning on an empty stomach, but after evacuating the intestines.
Agnisar Kriya is a cleaning practice designed to cleanse the toxins from the digestive system. The internal fire is used as a means of cleaning. It works similarly to the blacksmith stroking the leather diaphragm to propel the fire in order to melt the iron ore. Here, caressing the diaphragm helps increase the fire in the digestive system. This fire cleanses the system of toxins. How to make Agnisar Kriya? Stand with your feet apart. Lean forward from the waist keeping your back straight. Place your hands on your knees. Make sure that the arms are straight. Inhale deeply. Now, exhale completely and make sure to empty all the air from the lungs and abdomen. Apply Jalandhara bandha (press the chin on the throat) and Moolbandha (pull anal sphincter muscles). While holding the breath, stroke (flap) of the diaphragm in and out. Do this as many times as possible. Return to normal breathing after the release of the bandhas. Agnisar Kriya has to be performed after cleaning the intestines. If you do it 100 times it is ideal for beginners. You can break, making 10 fins in a sequence of 10 times or 25 flaps in a sequence of 4 times. Benefits: Agnisar Kriya massages internal organs, increases digestive fire, treats dyspepsia, removes toxins from the intestines, burns phlegm, the practitioner acquires Siddhis (divine powers).
3. minute 35:53 ANNULA VILOMA PRANAYAMA
Alternative respiration
Another of the breathing control exercises that are used in Yoga is Anuloma Viloma or alternate breathing. Like other Pranayama techniques, Anuloma Viloma is a deep and conscious breathing, and its practice serves to oxygenate the organism and, at the same time, calm and order the mind, quiet the nervous system, and consciously control and use the prana ( vital energy)
In addition, Anuloma Viloma regulates respiratory flow through both nostrils, which is often altered due to poor diet, smoking or a sedentary lifestyle.
In any case, it is normal that one of the two nostrils is always partially blocked and that the air of inspiration passes mainly through the other nostril. Usually, breathing also predominates through the left nostril, which connects with the right part of the brain and with the energetic channel or nadi of the cold breath called ida (air of the moon); then it goes to the right nostril, hot breathing, a channel called pingala (sun’s air) that connects to the left part of the brain.
In summary, Anuloma Viloma helps to balance the functioning of the right (expressive) and left hemispheres of the brain (logical), and also harmonizes the energy of the left fossa, which is coolant, and that of the right, which produces heat in the body.
When the breath flows more than two hours in a row through the same nostril, it is a sign that there is an imbalance: if it is the left nostril, it feels cold and the metabolic activity of the body decreases; in the case of the right, greater body heat and mental and nervous disorders are experienced.
Technique:
- Close your eyes . Focus your attention on the breath.
- Close the right nostril with the right thumb . Just press your thumb on the nostril to block it.
- Inhale slowly through the left nostril . Fill your lungs with air. First, you feel the diaphragm moving down, allowing the lungs to expand and forcing the abdomen out, then you feel the chest expand with your clavicles rising past.
- Remove the thumb of your right nostril . Keep your right hand through your nose and lungs filled with air.
- Use the ring and the middle finger to close the left nostril . Most people find it easier to continue with the same hand to block any nostrils, but we invite you to change hands depending on the nostril you are blocking.
- You can also switch if your arm tires.
- Exhale slowly and completely into the right nostril . Feel the neck fall bones, deflating the chest and abdomen reduction as the lungs collapse. When you have finished exhaling, keep your left nostril closed.
- Inhale through the right nostril . Fill your lungs.
- Close the right nostril and open the left .
- Exhale slowly through the left nostril . This process is a round of Anulom Vilom Pranayama.
- Continue for 15 minutes . You can take a minute of rest after every five minutes of exercise.
4. minute 40:51 BHRAMARI PRANAYAMA
Breathing the bee
Benefits:
The vibration of the buzz has a calming effect on the mind and the nervous system. Relieves brain tension, stress, anxiety and insomnia. Accelerates the healing process of body tissues so that post-operative patients benefit greatly from this practice. It also helps pregnant women and in labor. Eliminates neck diseases and strengthens and improves the voice. It is a very powerful technique to improve memory and concentration. Induces meditative states harmonizing the mind and directing attention inward. In Gheranda Samhita is classified as a method of reaching Samadhi.
The word Sanskrit bhramar means bee. The practice is called so the practitioner imitates a low and deep buzz like that of the bee. This pranayama is used in Nada Yoga to awaken awareness of internal sounds.
Technique 1: Basic Method
Sit in a comfortable meditation posture (the only requirement is the spine erect) with your hands resting on your knees in chin mudra (thumb attached to index).
Close your eyes and relax the body. Observe the natural flow of the breath for a few moments until it calms down.
The jaw should be relaxed and the lips gently closed, with the teeth slightly separated. This allows the vibration to feel and listen better.
Raise your arms to the sides, bringing your hands to your ears. Use your index fingers (or thumbs) to close your ears by pressing the flesh on the outside of your ears.
Bring your attention to the center of the head, where the ajna chakra is located and keep the body immobile.
Inhale through the nose.
While exhaling slowly and in a controlled manner, produce a deep and constant buzzing like that of bees.
Be aware of the buzz inside your head. Feel how the vibration expands throughout your being
The hum should be even and regular throughout the exhalation. The sound should be soft and mellow and should make the front of the skull resonate.
At the end of the exhalation the hands can stay up by covering the ears, or they can be returned to the knees and lifted again for the next round.
Practice 11 rounds and gradually increase to 21.
5. minute 41:49 CHANT MANTRA OM / AUM also called UDGEETH PRANAYAMA
Breathing of primordial sound reverberations
In India since antiquity a science called Mantra Yoga has been developed; Although the purpose was not therapeutic but spiritual, the effects on the organism and the whole nature of this combination of different sounds, whose vibration has effects, for example OM, were not unknown.
The “O” vibrates the rib cage, which proves that the vibration is communicated to the air mass
enclosed in the lungs and that the membrane of the pulmonary alveoli in contact with the air also vibrate, which stimulates the lung cells and allows a greater gaseous exchange. The vibro message caused by the emission of the vowel “O” acts particularly on the organs of the rib cage and the abdomen.
The “M” with the closed mouth vibrates the cerebral nerves. Sound vibrations are important for our health. We can verify it by the effect produced by different music in us. Dr. Lesser of Vienna has restored the health of many people through sound therapy.
The sound of “OM” produces a sedative effect, it is a primary, integrating sound.
Technique:
1. Breathe deeply through the nose . First, you feel the diaphragm moving down, allowing the lungs to expand and forcing the abdomen out, then you feel the chest expand with your clavicles rising past.
2. Exhale slowly while saying Om . Allow the syllable to come out as slowly as possible. Be sure to keep the long O and the short M. (“OOOOOOm.”)
- Repeat 3 times .
