to collect one month data with of their physical and mental experiences. . Inhale: Deep, slow and long intake of oxygen with the combination of three types of breathing. (During inhalation, first the abdomen comes out and diaphragm has tened moves the chest cavity outward and upward and in the last air fills clavicular region (collar bone) and it moves upward.
. Exhale: Repeat the whole procedure in reverse manner. . Repeat the same practice four to five times.
Nadishodhana Pranayama Nadishodhana means to purify the nadis . Nadishodhana pranayama is also known as anuloma-viloma . Viloma means produced in the reverse order. This variety gets its name from the fact that the nostrils are alternatively used during each inhalation and exhalation in this pranayama .
•• Sit in any comfortable meditative posture. •• Keep the head and spine erect. •• Close the eyes. •• Pay attention to the breath.
•• Place the hands on their respective knees. •• Adopt nasagran mudra of the right hand and jnana mudra of the left hand. •• Close the right nostril with the thumb. •• Inhale through the left nostril and exhale through the right nostril, keeping the respiration rate slow, deep and silent.
•• Inhale through the right nostril again. •• Exhale through the left nostril, keeping the respiration rate slow, deep and silent. Fig. .
: Nadishodhana pranayama •• Keep the ratio of : between inhalation and exhalation. •• Avoid producing any sound from the nose. •• Avoid pressing hard on the nostrils. •• Calms and steadies the mind, improves focus and concentration.
•• Improves blood supply to the brain. •• Balances the left and right hemispheres and promotes clear thinking. •• Benefits in following conditions—asthma, allergies, high or low blood pressure, stress-related heart conditions, hyperactivity, insomnia, chronic pain, endocrine imbalances and psychological conditions as anxiety, stress, etc. Ujjayi Pranayama •• Sit in padmasana or siddhasana .
•• Close the mouth. Contract the region at the back of the throat, inhale slowly through both the nostrils in smooth and uniform manner till the breath fills the space from the throat