Vayu Mudra

Method

Bend the index finger of each hand until its tip touches the ball of the thumb. Press the thumb lighting on to the index finger and keep the other three fingers extended but relaxed.

Benefits of Vayu Mudra

Vayu means Air and so thisMudra, aimed at alleviating flatulence almost immediately. it aptly named,As soon as flatulence stops the practice of this Mudra should be discomforted. If the problem is chronic then it can be practiced three times a day for fifteen minutes.

Varuna Mudra

Method

Place thumb down on little finger and keep all remaining three finger confortably straingt.

Benefit of Varuna Mudra

It enhance beauty.

It Removes impurities from the blood.

It Restores moisture to skin.

Its Useful in painful cramps.

Linga Mudra

Method

Place both palms together and clasp your finger. One thumb remains upright and encircled by the thumb and index finger of the other hand. Keep both hands in front of the chest. This Yoga Mudra can be practicing three times a day for 15 minutes.

Benefit of Linga Mudra

The Linga Mudra boosts the body’s immune system and loosen the mucous that has been collected in the lungs and it is believed to make the body more resistant to colds and chest infections. Those who habitually suffer from bad colds and incurable chest infections are advised to practice the Linga Mudra.

This Yoga Mudra helpful in weight reduction also. However because of the heat it generates, the Mudra can be taking and can result in a feeling of lethargy. Weight watchers who practice it must ensure that they consume cooling food like fruits or drink as much water as they can at least five to eight glasses of water a day.

Gyana Mudra

The Sanskrit world Gyana means pure knowledge it is linked with sagacity and enlightenment of  wisdom. That which enables us discriminates between the right and the wrong and which shows us the right of truth is Gyana. Lord Buddha’s idols and pictures of the depicts his hands in this Yoga Mudra.

Method

Place the tip of the thumb on the tip of the index finger while the other finger remain relaxed extended. Do this with both hands and place them on the thigh in a relaxed position. When the fingers point upward it is called Gyana Mudra.

Benefits of Gyan Mudra

Practice of this Gyan Mudra  enhancing mental capabilities . Its regular practice over a substantial  stretch of time helps in sharpening the memory,mental concentration

Several type of mental disorder are prevented and cured by consistent practice of Gyan Mudra.it is beneficial for those who suffering from Insomnia, Depression, Anxiety, Short tempered  and Impatient persons can also get soothing improvement in their nature by practicing Gyan Mudra.

Practice of Gyan Mudra increase the smooth glow or blood supply and  circulation in the brain to help energize the neurons for instant action. This is how Gyan Mudra helps in curing many of the brain related disorders.

Jalandhar Bandha (Chin Lock)

Method

1. Sit in ant easier posture like Padamasana or Siddhasana.

2. The neck is to be bent a little for achieving this bandha.

3. But it should not be bent much.

4. When you bent your neck your chest should be expand and straight your back.

5.  After some time relax your neck.

Benefits of Jalandhar Bandha (Chin Lock)

1. Due to the particular action of the  neck required to achieve this Bandha. It is press forward and the spiritual and the spinal cords gets a little bit lifted upward. This force of this action is felt in the spinal cord.

2.  Spinal cord has the utmost importance in the control of the body.

3. It is beneficial for people who suffering from thyroid problem.

Uddiyan Bandha

Uddiyan Bandha involves movement of the muscles of the stomach and especially the muscles of the diaphragm. Hatha Yoga assign a special importance to Uddiyan Bandh. While performing this bandha, the muscle of the diaphragm is stretched in upwards direction, hence this bandha is termed as Uddiyan Bandha.

Method

1. Stand up with distance of 1 to 1.5 feet between the legs.

2.  Bend a little in the knees and place left palm on the left knee and right palm on the right knee.

3.  Bend the shoulder a little towards the front and the neck also towards the front so that the weight of the body is shifted on to the knees through the hands. This reduces the strain on the stomach and the muscles of the stomach can be relaxed.

4. Inhale deeply and then exhale gradually.

5.

Benefits of Uddiyan Bandha

1. The diaphragm will be moved to a great extent in this bandha, hence the muscles of the diaphragm get well exercised and this movement also helps in the regulate breathing.

2. The Uddiyan Bandha is also useful for spiritual progress and awakening of Kundalini power.

3. The Uddiyan Bandha is indispensable for the study of Pranayama.

4. This Uddiyan Bandha reduce the lower abdomen fat.

Caution

Person suffering from stomach ailments, heart troubles or defective blood circulation should not attempt to perform the Bandha, Person suffering from disease like hernia too should not perform this Bandha.

Moola Bandha (Root Lock)

This Bandha relates mainly to the muscles of the Anus, Penis and the muscles located nearby. The Moola Bandha is supposed t be located near Penis. Hence this bandha relates to Muladhara Charka and is termed as Moola Bandh. Also it relates to the base of the spine, this may be the other reason for naming it as such because Moola means root or base.

Method

1.      Sit in any easier posture like Padmasana or Sidhasana.

2.      Perform either external kumbhak or internal kumbhak and contracting the anus draw the apan vayu upwards.

3.      Stay thus as per capacity.

4.      This Bandha is called Moola Bandha.

Benefits of Moola Bandha (Root Lock)

1. This Bandha is beneficial for Piles and Prostrate.

2.  It stimulates the digestive power in the naval region.

3.  It is important bandha for Celibacy.

4.  Our nerves and breathe are brought under control.

5.  It removes the weakness of excretory organ and dispels with constipation.

Gaumukhasna (Cow Posture)

1. Fold your left leg in such way that their heel just touches right hip. Also fold right leg in the same way so as to touch its heel to left hip.

2. Thus the right knee comes over the left and in front of chest.

3. Now bring left palm behind back towards neck, raise right palm vertically over head and then join the fingers of both hands.

4. Try to make a hook of fingers and hold it together. Keep right elbow up behind head, sight fixed on any point in front and breathing normal.

5. Hold the posture for a minute and practice the Asana by changing the position of legs and hands.

Note – that the same side of hand is to be raised above head as of the leg side of which the knee is over other.

Benefit of  Gaumukhasna (Cow Posture) -  Improves lung’s function, helps to overcome respiratory, low blood pressure, diabetes, sciatica and prostate problems and  beneficial for persons having heart problems. Increases flexibility of neck, back and shoulder muscles.

Bhramari Pranayama

Duration – 2 to 5 Minutes

As the name suggests, a soft humming sound with that of a Beetle (a large black Bumble Bee) is made while exhaling. Spiritually it is the internal repetition of ‘AUM’, the manifested name of God.

1. Sit in any Comfortable Asana (  Padmasana, ArdhaPadmasana and Vajrasana etc. )

2. Firmly plug the ears by inserting both the thumb tips into ear holes with little pressure.

3. Keep Index fingers on forehead above eyebrows, Middle two fingers on gently closed eyes, and the Little finger near nostril’s sides. (This posture is known as Sanmukhi Mudra).

4. Fill the air in lungs to brim and while exhaling slowly through both nostrils, make a humming sound like a Beatle.

5. The sound should be prolonged, loud, clear, of high pitch and harmonious through out.

6. The reverberant vibrations or the echo of sound should be felt at the top of head (Front Nellie, the new born infants’ mild part of head), Shasrar Chakra. Perform five rounds of Bhramari Gunjan. . . . . . . . . . . . . . . . . and relax in Gyana Mudra.

7. Meditate (on sensations, Samvedana Dhyana) upon the vibrations or echo of the Bhramari Gunjan prevailing in the entire head.

8. Feel that all parts of brain are getting calmed. The hypothalamus, Pituitary and pineal gland are relaxed and calmed.

9. All the thoughts, urges and ego are exiting. All anguishes of dualities of Raga (delusion), Dwesha (Aversions) are diminishing.

10 .Feel that you are peace, peace and only peace. Now focus your entire awareness on forehead for some time, then on the sides of eyes (Temples) and feel the vibrations and warmness of Bhramari there also, till the waves of echo, vibrations fade away.

11. Meditate on the peace pervading within you and the surroundings encircling you. Watch the happenings around you, the twittering of birds, sounds of traffic and people and so forth, with witness full awareness.

12. Don’t evaluate the things happening around you – not good, not bad – nothing of that sort. Just watch them independently as they are, without getting involved in them. (This is Sakshi Dhyana).

13. Rub your Palms together and keeping them over head, warm them with little pressure and high speed. Put the warmed up palms on closed eyes, keep them there for a while, feel the warmness and then gently massage forehead, complete face, throat and neck. With flicker of the eye lids and looking downwards,

14. Gently open your eyes with full self confidence and perfect bliss.  Relax and straighten your legs full length, move them left and right, from hip joints to heels and toes.

Benefits of Bhramari Pranayama – Practice of Bhramari Pranayama induces tranquility and sleep, therefore good for persons suffering from Insomnia. Also benefits to hard hearing persons, enhances concentrations level.

Anuloma Viloma Pranayama

Duration – 8 to 10 Minutes

‘Anu’ means ‘along with’ or in orderly succession and ‘loma’ is hair or in natural order. Viloma means opposite. Here the fingers control the nostrils to inhale and exhale breath alternatively, hence the name.

Anuloma Viloma Pranayama is a combination of two Pranayamas, namely Anuloma Pranayama and Viloma Pranayama. By virtue of successive alternate action, this Pranayama is also called alternate breathing.

1. Sit in any Comfortable Asana (  Padmasana, ArdhaPadmasana and Vajrasana etc. ).

2. Keep eyes gently closed, left hand resting over left knee in Gyana Mudra and make Mragi Mudra (Deer Posture) from right hand.

3. Keep your right thumb on the right nostril and Inhale slowly and freely through left nostril.

4. Without retention, exhale through right nostril even more slowly, blocking left nostril with right middle two fingers and releasing thumb.

5. After exhaling completely, now inhale through right nostril (the same nostril of exhalation) and exhale through left nostril.

6. Thus inhale and exhale alternatively through nostrils, maintaining a harmony of thumb and middle two finger’s movement on nostrils. Go ahead with repeating the practice in this manner.

7. Inhale slowly and smoothly and exhale even more slowly (maintaining a ratio of 1:2, say 4:8 seconds or so).

8. Keep right elbow raised in line with right shoulder and don’t keep palm in front of eyes, keep it on side apishly.

9. Do it with pleasure and beatitude. Have no tension, face quite relaxed and smiling in mood. Keep entire awareness focused on breath, touching the inside surface of nostrils.

10. Keep body quite still, no movement, no swaying. Keep face forward, head straight and top surface parallel to roof.

11. In case you feel tired of sitting in one posture for a long time, change to other one, but keep the eyes closed and Pranayama going on without interruption while doing so.

12. If you have either of the nostrils choked, perform with the other single one. If you feel your shoulder getting tired while keeping elbow rose up, perform with elbow down near chest, but be continue, do not pause.

13. Come to normal sitting posture and Gyan Mudra. Relax shoulders and hands too and meditate on the holy mantra “Aum” within.

Anoloma Viloma Pranayama is the best among all Pranayama as it will become a bridge between body and mind and further between mind and Atma. Perform it reverentially with full self confidence, awareness and with faith that you are not inhaling just the air – the vital life force, but the supreme energy of the Cosmos. A divine force is filling you with blessings and beatitude with each and every inhalation. Every exhalation is forwarding your Chitta (the sum of mind, intellect/wisdom and ego) to merge within the supreme soul, it is becom Samahita Chitta.  Perfect bliss is percolating over you…………….!  Relax.

Benefits of Anuloma Viloma Pranayama

• Benefits of Anoloma Viloma Pranayama are incomparable and numerous.
• Persistent and regular practice of this Pranayama is good for mental poise.
• It brings complete rest to brain hence beneficial in psychic disorders like Depression, Insomnia (loss of sleep).
• It is exhilarating and good for controlling hypertension.
• Highly recommended for the aspirants suffering from high blood pressure and heart problems.
• Brings peace of mind, enhances concentration level and memory power.
• Those who often get trapped in to loose temper and anger are benefited.
• Those who suffer from shaking hands and Parkinson disease are benefited.
• To whom negative thought have over taken, who brood and have become nervous, are enriched with positive thoughts and attitude in life. A positive energy flows over in them.
• Millions of nerves (Nadis, said to be nearly 727 millions in all) contained in our body, are purified with the practice of this Pranayama.
• Creates endurance, makes the mind reflective and prepares ground for the Practitioner (Sadhaka) for Dhyana.
• This is Pranayama and to some extent Dharana and meditation as well, if practiced intensely with advance stages.
• This Pranayama can be practiced at any time, in any condition and circumstance and for any length of time.
• This along with Bhramari Pranayama is the only practice, which can be performed by the women even in the period days of menstruation.

Advance – As regards to practice, there are lot of possibilities and number of combination in this Pranayama than preceding Pranayama, and so are the corresponding intense and efficacious effects thereof.

Throughout the practice of Anoloma Viloma Pranayama, Mool Bandha (Root Lock) can be applied. It will enhance the concentration level.

Initially starting with free inhalations and exhalations, interrupted/controlled breathings can be done in advance stage.

Retention at the end of in or out breathing (Antarika kumbhaka and Bahya Kumbhaka) can be employed after practicing Pranayama for a long time. The duration of inhalation, exhalation and retention be maintained in the ratio of 1:2:4 (say 4:8:16 seconds or more). For an average Sadhaka, only external retention is recommended. It is safe and harmless. Such practice is called Nadi Shodhana  Pranayama.

Internal (mental) repetition of rhyme (Mantra), ‘SO’ while inhaling and ‘HUM’ while exhaling or Oum or Gayatri Mantra can be done. Practice of Dharana, will take the Sadhaka beyond Pranayama and ultimately into Meditation.

A perfect sitting meditative posture (Asana) is a pre-requisite for all Pranayamas and Anoloma- Viloma Pranayama in particular.

Leaning head forward will take the Sadhaka to brooding in memories of past, leaning back to future imaginations and tilting sideways shall create a tendency of sleep. (Yoga practitioner can experiment it for a while) Balance the body and two hemispheres of head perfectly therefore. Keep the spine straight and vertical upright. Also maintain the upper surface of tongue gently touching to the cavity of upper jaw, eyebrows spread outwards and face relaxed in smiling mood.

Watch that Perineum (see the beauty of this English word probably derived from perennial, that means constant flow of energy like a perennial river) region (‘Shivani Nadi‘, region between anus and genitals) keeps on touching the floor. Whole body posture remains still like a statue except movement of right thumb and fingers, controlling the breathing.

Do not press the nostrils more than required, septum (Nasal Bridge which separates the two nostril passages) should not be disturbed at all. Go on watching the touch of air into nostrils surface throughout Pranayama.

As in case of practicing meditation, breathe diaphragmatically with little movement of lower rib cage only, don’t inflate stomach or the chest, try to keep them still as far as possible. More delicately and intensely you practice, better and early are the effects and fruits of Pranayama.

Notes - Regulated breathing is not just a physical aspect as it looks. The air (Oxygen) before entering the lungs for absorption into blood in exchange of Carbon dioxide comes in contact with the nerves of nostrils. It is electrically charged (ionized) in nasal passage and sends signals to hypothalamus – the center of controlling/balancing of emotions. In turn that regulates the secretion of hormones from Pituitary and Pineal glands. In medical science this subtle process is called the Limbic system. That is how the conversion of negative thoughts or attitude to positive and healing in depression is explained and hence the reason of emphasizing on deep breathing and awareness of touching into nasal surface during Anoloma- Viloma Pranayama.

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