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PAPER – 10

YOGA PRACTICES PRACTICAL – II

Unit - I : SPECIAL ASANAS:

Trikona asana – Tadasana – Dhanurasana – Sukasana – Chakkarasana - Siddhasana – Utkadasana –

Mandukasana – Mahamudra – Janusirasasana – Artha bhavana mukthasana – Sabthavajrasana –

Savasana.

Unit – II: PRANAYAMA:

Nadi Suddhi, Ujjaii, Seetali, Seetkari, Kapalapathi.

Unit - III : MUDRA AND BANDHA:

Gnana mudra - Vaayu Mudra – Soonya Mudra – Prithvi Mudra – Surya Mudra – Varuna Mudra –

Prana Mudra – Abana Mudra – Abana Vaayu Mudra – Linga Mudra – Adi Mudra –Kesari Mudra –

Aswini Mudra. Bhandha: Jalandhara Bandha - Uttiyana Bandha – Moola Bandha, Maha Bandha

UNIT - IV : HIGHER MEDITATIVE PRACTICES:

Panchendriya Meditation – Pancha Bhootha Navagraha Meditation – Nine Centre Meditation –

Vipasana Meditation – Divine Meditation.

UNIT - V : INTENSIFYING BIO-MAGNETISM:

Mirror Gazing – Passes for curing diseases.

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YOGA

The word 'Yoga' is derived from the Sanskrit root 'Yuj', meaning 'to join' or 'to yoke'

or 'to unite'.

Yoga is a 5000-year-old tradition. As per Yogic scriptures the practice of Yoga leads

to the union of individual consciousness with that of the Universal Consciousness,

indicating a perfect harmony between the mind and body, Man & Nature.

History

Several Thousand years ago, on the banks of the lake Kantisarovar in the Himalayas,

Adiyogi poured his profound knowledge into the legendary Saptarishis or "seven sages”.

The sages carried this powerful yogic science to different parts of the world, including Asia,

the Middle East, Northern Africa and South America. Interestingly, modern scholars have

noted and marvelled at the close parallels found between ancient cultures across the globe.

However, it was in India that the yogic system found its fullest expression. Agastya, the

Saptarishi who travelled across the Indian subcontinent, crafted this culture around a core

yogic way of life.

BENEFITS

When performed properly, in conjunction with proper related breathing techniques,

Yoga helps stimulate the circulatory system, the digestive process as well as the nervous and

endocrine system.

Yoga is perhaps the only form of activity which massages all the internal glands and

organs of the body in a thorough manner this stimulation assist in keeping away the onset of

disease or disorder.

Yoga is that it can be practiced by anyone. It doesn’t matter how old you are or what

shape you are in. If you desire a more limber body, Yoga is one of the quickest ways to attain

it. Yoga also increases an individual’s physical coordination and promotes better posture. And

it does all this without potentially hazard negative effects that are often incurred in high-

impact forms of exercise.

“It is not recommended to practice yoga at home without any proper training /instructor.

Consult any yoga instructor before practicing.”

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TRIKONASANA

Stand in Samastithi Asana. Jump with

the feet two to three feet apart and stretch the

arms to the sides so that they are pulling the

chest in opposite directions. Turn to the right

side and slowly bring the hand down to the

right foot and place the palm of the right hand

on the floor in front of the right foot. Look up at

the middle finger of the left hand. Let the entire

torso get a good twist and stretch. Hold the

position for 30 seconds. Release and come back

in the same manner as you have gone into the

pose.

Repeat on the opposite side and then

relax in Samastithi Asana with a few rounds of

deep breathing.

Benefits

Stretches legs, muscles around the knee, ankle joints, hips, groin muscles, hamstrings, calves,

shoulders, chest and spine

Strengthens legs, knees, ankles, abdominals, obliques and back

Stimulates function of abdominal organs

Relieves stress

Improves digestion and constipation

Helps to alleviate back pain and symptoms of menopause

Used therapeutically for anxiety, infertility, neck pain and sciatica

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TADASANA

(Palm Tree Posture)

Tada in Sanskrit means 'palm tree'. This is called Tadasana because in this asana the student

stands straight like a palm tree. Hence, it has been named Tadasana.

Procedure:

1. Stand erect, feet together, hands by the side of the thighs. Keep the back straight and gaze in front.

2. Stretch the arms upward, keep them straight and parallel with each other in vertical position, with

the palms facing inward.

3. Slowly raise the heels as much as you can and stand on toes. Stretch body up as much as possible.

Maintain the position for 5-10 seconds.

4. To come back, bring the heels on the floor first. Slowly bring down the hands by the side of the

thighs and relax.

Benefits

• It gives vertical stretch to whole body muscles.

• It strengthens thighs, knees and ankles.

• It helps improve height of the children.

• This posture plays an important role in increasing one’s self-awareness.

• It helps to remove laziness and lethargy.

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DHANURASANA

(Bow Posture)

In Sanskrit Dhanur means 'bow'. This is called the bow posture because in this posture the

body resembles a bow with its string attached to it. The trunk and the thighs represent the bow,

whereas the hands and legs take the place of the string.

Procedure:

1. Lie down in prone position.

2. Exhaling, slowly bend the legs backwards at the knees.

3. Hold the toes or ankles firmly with hands as per your capacity.

4. Inhaling, raise thighs, head and chest as high as possible. Stretch and bring the toes or ankles

towards head. Look upward. Maintain the position comfortably for 5-10 seconds.

5. To come back, release the arms and keep them beside the body. Straighten the legs. Bring the legs,

head, shoulders and chest slowly on the floor and relax in starting position.

Benefits

• Dhanurasana is a good exercise for joint of the shoulders, knees, ankles and entire backbone.

• It is beneficial for management of diabetes mellitus as it massages the liver and pancreas.

• It helps to reduce excess fat around the belly, waist and hips.

• It strengthens the ligaments, muscles and nerves in the back, arms, legs, shoulders, neck and

abdomen.

• It stimulates and regulates thyroid and adrenal glands.

• It helps in reducing backache pain.

• It is good for the conditions of hunched back and drooping shoulders.

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SUKHASANA

The Sukhasana is very simple to perform for people of all ages and levels of physical wellness.

The term Sukhasana is gotten from the Sanskrit word Sukham which signifies delight or bliss and

asana signifies posture.

Procedure:

Sit on the floor with legs stretched out. Always use a yoga mat or a cushion or a carpet while

sitting on the floor.

Fold the left leg and tug it inside the right thigh.

Then fold the right leg and tug in inside the left thigh.

Keep the hands on the knees. Jnana mudra or Chin mudra can be used if you are using this

posture for meditation.

Sit erect with spine straight.

Relax your whole body and breathe normally.

Maintain this position for as long a comfortable.

Benefits

Gradually strengthens muscles of the back and improves body posture.

Being a meditative pose it has relaxing effects on mind and body.

Works as a preparatory pose for more difficult meditative poses.

Builds physical and mental balance.

Helpful in reducing stress and anxiety.

Excellent for people having a stiff body.

Creates flexibility in ankle, knee and hip joints.

Improves concentration for achieving an effective meditation practice.

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CHAKRASANA

Chakrasana is a strong back-bending yoga asana. It is popular in many forms of yoga

and is part of the primary series of Ashtanga yoga. As well as being a back bend, chakrasana

is seen in yoga as a heart opening posture and is thought to work on the heart chakra.

The name comes from the Sanskrit chakra, which means “wheel,” and asana, which

means “posture” or “seat.” It is so called because the body forms the shape of a wheel when

in this posture.

Chakrasana may also be referred to simply as wheel pose. Chakrasana is also

sometimes known by an alternative Sanskrit name, urdhva dhanurasana, which means

upward-facing bow pose.

Procedure:

There are many reported benefits of chakrasana. It is thought that as well as releasing

physical tightness in the spine and body, the heart opening effects of the posture can help

release emotional disturbances. Some describe this effect as unblocking energy that has

become stuck in the heart chakra. Others see the posture as having more of a balancing effect

on the energy of the heart chakra.

Chakrasana is mentioned very early on in ancient yogic texts. It was one of the 84

asanas of Lord Shiva’s classic yoga, referenced in the "Hatha Ratnavali" around 1600 C.E.

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SIDDHASANA

Siddhasana is called Siddhasana when practiced by a man and Siddayoniasana when

practiced by a woman because of their different physical structure. It is assumed as one of

the purely meditative postures.

Siddhasana

For Man Procedure:

Step 1: Sit in dandasana with your legs stretched out straight in front. Bend your left knee and press

your left heel in a way that it presses the perineum (the area between the anus and the genital organ).

Step 2: Bend your right leg and place the right heel just above the left heel so that right heel presses

the pubis.

Step 3: Push the toes and the upper edges of both the feet in between the opposite thigh and the calf

muscles (right foot between the left thigh & calf muscles and vice versa).

Step 4: Both the ankles are stacked one at the top of the other.

Step 5: Maintain the spine in an upright position with chest slightly elevated and shoulder blades

close by.

SIDDHAYONIASANA

For Woman

Procedure:

It follows almost the same process as described above a slight deviation

due to one’s structural variances.

In case of a woman, the heel of the lower leg presses against the

opening of the vagina and the leg of the upper heel is placed in a way that it rests against the clitoris.

The clitoris is the human female’s most sensitive erogenous zone and generally the primary

anatomical source of human female sexual pleasure.

Note: it is important to interchange the legs so that both the legs get equal exercise.

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UTKATASANA

Procedure:

1. Start in Samathiti (equal standing posture).

2. Inhale and raise your arms up, perpendicular to the floor, plams touching, looking

towards the thumbs. The middle finder should be stretching up towards the ceiling/sky.

3. Exhale and bend your knees (as if you were going to sit in a chair), trying to bring the

thighs almost parallel to the floor pressing down into the heels.

4. Keep the arch in the back reaching up with your hands

5. Stay for 30 seconds to a minute.

6. To come out of this pose inhale and straighten your knees, keeping the hands together

fingers pointing upwards.

7. Exhale and release your arms to your sides into Samathiti (equal standing posture).

Modifications:

1. You can increase the strength of your thighs by squeezing a block or thick book between

them during the pose.

2. keep the hands shoulder width apart

3. If it is too difficult to hold the posture, make it dynamic (inhale hands up, exhale bend

knees, inhale straighten, exhale hands down and repeat 20 times)

Benefits:

1. Strengthens the ankles, thighs, calves, and spine

2. Stretches shoulders and chest

3. Stimulates the abdominal organs, diaphragm, and heart

4. Reduces flat feet by lifting through the arches

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MANDUKASANA

(Frog Posture)

Manduka, a Sanskrit word means 'frog'. In this asana, the final posture resembles the shape

of a frog. Hence, it is named Mandukasana.

Procedure:

1. Sit in Vajrasana.

2. Make the fists with thumbs inside and put them near navel and press the navel area.

3. Exhale slowly, lean forward from the waist, lower the chest, so that it rests on the thighs.

4. Keep the head and neck raised and gaze in front.

5. Maintain the position comfortably for 5-10 seconds.

6. To release the posture, come back to the sitting position by raising the trunk; remove your fists from

the navel area and sit in Vajrasana.

Benefits

• This asana is beneficial for the people having heavy bellies, thighs or hips.

• It eliminates gases from the abdomen.

• It benefits people suffering from constipation, diabetes and digestive disorders.

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MAHA MUDRA

In Sanskrit, ‘Mudra’ stands specific hand gestures and ‘Maha’ denotes ‘great.’ Therefore the

literal meaning of Maha Mudra refers to Great Gesture which actually implies the numerous

benefits of this yoga. Maha Mudra is widely regarded as a primitive form of yoga that focuses on

controlled breathing and meditation. In ancient yogic scripture, Maha Mudra is widely held to be

among the greatest postures since it includes the three Bandhas. By practicing this yoga persistently,

you can achieve greater control over your physical and mental constitution.

Procedure: • Take one deep breath and gently pull the left foot close to your left thigh. Bring down your knee as you breathe out. Keep your toe close to your thigh’s inner section as you complete one breathing cycle. • Gently press your palms against the floor and bring your shoulders somewhat back and down. It is going to open up the chest and lift the crown of the head point straight upwards. • Breathe deeply once again and pull the arms up. Bring your arms right above the head as you align your fingers in one straight line. Once you are done, breathe out and proper engage into ‘Moola Bandha’ at this time. • As you exhale, roll to the front section of the sitting bones. Keep your back and the spinal cord perfectly straight as you do so. • Next, bring down the arms and then latch them on the plane of the foot as you perform Jalandhara Bandhas and Uddiyana Bandha in the movement. This whole posture is going to will create a new ‘space’ within your mind and body. You must feel conscious about it so that it shifts your focus from breathing completely. • As you get back to the previous state of the asana, you will once again feel like breathing. Allow foot and bandhas gently go off while you take one deep breath. • Start straightening your arms as you go ahead with the asana and both your arms must come down to the sides as you finish breathing out. • Without moving the body in any way, close your eyes and take one deep breath as you spread out your left leg. • Repeat the steps described above with the right side of the body before finishing the meditation.

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Benefits:

Maha Mudra offers numerous physical, mental and spiritual benefits.

The mudra improves digestion and heals stomach disorders.

Maha Mudra helps to remove leprosy, consumption, and colic as well as other diseases that

are caused by indigestion.

Maha Mudra can effectively neutralize the effect of various toxins present in the body.

Maha Mudra also helps to remove Kapha disorders, constipation, tuberculosis, prolonged

fever, enlarged spleen, and various other diseases, thus helping the body to attain good health.

Practicing Maha Mudra presents supernatural powers or siddhis that can transform the

consciousness.

JANU SIRSASANA

A – Head to knee pose. Janu means knee, sirsa means head. This pose is a preparatory pose

preparing your body for the B & C positions. However the A position does have an additional benefit -

- it is a mudra (a mudra is a body position that elicits energy movement) known as maha mudra.

Maha mudra has your hands to your feet, your chin to your chest, strong lifting action of the bandhas

with deep breathing -- this position is useful for moving energy in your spine. As is the entire Janu

Sirsasana series if you round your back, tuck your chin, and put your head on your knee.

Procedure:

From Downward facing dog, hop through to Dandasana.

Exhaling bend your right knee fully (if possible), pointing and turning the sole of your foot upward. Women place your heel in your right groin and swivel your right knee back to approx. 900 (beginners may need to put the foot closer to the inner thigh). Men need to place their heel more in the center of their groin.

Catch your left foot with both hands (bending your left knee if necessary), inhale lift your heart and square you shoulders over the left thigh adding a slight “twisting” component to the pose.

Exhale forward bend over your left thigh moving your forehead toward your knee — and resting your forehead on your knee if you can, spiral your right ribs inward trying to keep both shoulders parallel to the floor. Slide your shoulder blades down your back and lengthen your spine and back of your neck, paying attention to stay connected with the bandhas by pulling the ribs in and together.

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Drishti (gaze) is toward your toes. Be careful not to put pressure on the nerves at the base of the skull by jutting your chin forward in effort to get more length in the pose or your head down. Being able to touch your forehead to your knee in forward bending poses is very calming and grounding; this also helps to maintain your focus (breathing and bandhas) as you are not looking around the room comparing yourself to others.

Hold here for five deep breaths, inhaling come up, take vinyasa or switch legs.

Janu Sirsasana is a great pose for lengthening a lower back muscle called the quadratus lumborum. This muscle lies under the erector spinae running from the 12th rib to the iliac crest. The quadratus lumborum tends to get tight in those who stand for long periods of time. Janu Sirsasana also lengthens the waist.

Benefits

Janu Sirsasana has a powerful effect on the urinary system and prostate gland. Also of

importance is the pressure from the heel placed on the nerve which stimulates the pancreas to balance

insulin secretion.

In addition the heel generates heat which adds a therapeutic effect. In Eastern traditions Janu

Sirsasana is prescribed for those who consume too many caffeinated beverages or over-indulge in

sexual activity (which zaps vital power).

ARTHA PAVANA MUKTASANA

Knee to Body – Variation

Pavana muktasana is a widely practiced reclined pose that helps to release trapped gas from

the intestine. It is also known as wind relieving pose or wind liberating pose. The unique

thing about this pose is that it can be practiced by both beginners as well as advanced stage

yoga students. Practicing Pavana muktasana can not only help to resolve problems relating

to flatulence and constipation but it can also help to get rid of stubborn deposits of fat in the

belly and pelvic area.

Procedure:

Lye on your back, inhale the right knee in towards the chest. Interlace the fingers and inch or two

below the kneecap.

Tuck the chin into the chest with the head on the floor. Gently pull the knee into the chest using

the arms, avoiding the ribcage.

Press the shoulders and the back of the neck down into the floor, keep the elbows close to the sides

of the body. Relax the legs, feet and hips.

Breathe and hold for 4-8 breaths, breathing deeply into the belly, actively pressing it against the

thighs on the inhalation.

To release: exhale and release the arms and leg to the floor.

Repeat on other side.

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SAVASANA

Savasana, or corpse pose, looks like a very easy posture and while it may not be physically demanding, it is very challenging to completely still the body and the mind while remaining alert and aware. Find the bridge between the awareness and the sleep state. As you sleep your awareness turns off (its very hard to remember the exact time when you fell asleep, because the waking awareness just gets shut off). In savasana you must resist the temptation to fall asleep but equally resist the temptation to get lost in the imagination.

Procedure:

Lie flat on the back with arms by the sides of your body (about 6 inches away), palm facing up (a thin pillow or folded cloth may be placed behind the head to prevent discomfort).

Move your feet slightly apart to a comfortable position and close the eyes.

Head should be at the center, make sure it doesn’t fall to one side.

Stop any physical movement and try to relax the whole body.

Concentrate on your breath and slowly your body will become relaxed (a good way to do it is to mentally start counting your breath)

Stay in the posture for at-least 10 minutes. Benefits:

It develops the mind and body awareness.

Helps to reduce the nervous and muscular tension.

Helps to reduce the metabolic rate and oxygen consumption.

Helps to reduce blood pressure and heart rate.

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Unit – II

NADI SHUDDHI PRANAYAMA

1. Nadi Shuddhi or Shodhan Pranayama literally means cleaning of nerves. “Nadi” means “Nerves” and “Shodhana” means “Cleaning” or “Purification”. 2. Nadi Shuddhi is primarily aimed at clearing and purifying the subtle channels of the mind-body organism, while balancing its masculine and feminine aspects. It is pacifying for all three doshas and is a suitable practice for most anyone. 3. Nadis can get blocked on account of stress, toxicity in the physical body, physical and mental trauma and unhealthy lifestyle. 4. Nadi Shuddhi pranayama helps relax the mind and prepares it to enter a meditative state, helps to keep the mind calm, happy and peaceful and releases accumulated tension and fatigue.

Procedure:

Choose a comfortable sitting position—either cross-legged on the floor (with a cushion or blanket to support the spine), or in a chair with your feet flat on the floor. Allow the spine to lengthen so that the back, neck, and head are erect throughout the practice. Gently close the eyes.

Begin by taking a full, deep inhalation followed by a slow, gentle exhalation. In this way, practice several rounds of Full Yogic Breath to help awaken the prana maya kosha (the energetic body).

Fold the tips of the index and middle fingers inward until they touch the palm at the base of the right thumb (Vishnu mudra). You will alternately use the right thumb to close the right nostril and the right ring and pinky fingers (together) to close the left nostril.

Use the right thumb to close the right nostril. Exhale gently, but fully, through the left nostril. Keeping the right nostril closed, inhale through the left nostril and deep into the belly. As you inhale, allow the breath to travel upward along the left side of the body. Pause briefly at the crown of the head.

Next, use the ring and pinky fingers of the right hand to gently close the left nostril and simultaneously release the right nostril. Exhale through the right nostril, surrendering the breath down the right side of the body. Pause gently at the bottom of the exhalation.

Keeping the left nostril closed, inhale once again through the right nostril, allowing the breath to travel up the right side of the body.

Then again, use the right thumb to close the right nostril as you release the left nostril. Exhale through the left nostril, surrendering the breath back down the left side of the body. Pause gently at the bottom of the exhalation.

This completes one round of nadi shuddhi. The same pattern continues for each additional round: inhale through the left nostril, exhale through the right nostril, inhale through the right nostril, exhale through the left nostril.

Repeat this alternating pattern for several more rounds, focusing your awareness on the pathway of the breath—up one side of the body (from the pelvic floor to the crown of

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the head) and back down the other side of the body (from the crown of the head to the pelvic floor). Keep the breath slow, gentle, fluid, and relaxed throughout the practice.

Nadi shuddhi can be immensely rewarding, even when practiced for as little as five minutes on a regular basis, but practicing daily for ten to fifteen minutes offers even deeper benefits.

Benefits

Our mind has a tendency to keep regretting or glorifying the past and getting anxious about

the future. Nadi Shuddhi pranayama helps to bring the mind back to the present moment.

Works therapeutically for most circulatory and respiratory problems.

Releases accumulated stress in the mind and body effectively and helps to relax.

Helps harmonize the left and right hemispheres of the brain, which correlates to the logical

and emotional sides of our personality.

Helps purify and balance the nadis – the subtle energy channels, thereby ensuring a smooth

flow of prana (life force) through the body.

Maintains body temperature.

UJJAYI PRANAYAMA

Ujjayi Pranayama, also known as the Breath of Victory, is a widely used pranayama in the yogic tradition. Ujjayi comes from the Sanskrit prefix ud, which means “bondage” or “binding” as well as “upward” and “expanding.” This prefix is combined with the root ji, which means “to conquer” or “acquire by conquest.” In other words, ujjayi pranayama is about obtaining freedom from bondage. Because it is performed with a slight constriction at the back of the throat, this objective speaks to both the physical and spiritual aspects of the ujjayi practice. This pranayama is deeply tranquilizing, mildly heating, balancing for all three doshas, and appropriate for most anyone to practice.

Benefits

Slows the pace of the breath, which is said to improve longevity

Cleanses and refreshes the nadis (subtle channels of the body)

Infuses the mind-body with fresh prana (vital life force)

Promotes mental clarity and focus

Enhances memory

Bolsters the immune system

Improves skin color and complexion

Soothes and rejuvenates the nervous system

Promotes sound sleep

Supports proper fluid balance in the tissues

Fosters a profound sense of calm and relaxation in the mind and body

Cleanses the emotional body by releasing stagnant emotions held in the tissues

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SHEETALI PRANAYAMA

Sheetali Pranayama, also known as Cooling Breath, is a breathing practice that very

effectively cools the body, the mind, and the emotions. Sheetali comes from the Sanskrit root

sheet, which means “cold” or “frigid.”1 Sheetal translates roughly as ‘that which is calm,

passionless, and soothing’.1 Sheetali pranayama calms and soothes the mind-body organism

by activating a powerful evaporative cooling mechanism on the inhalation, delivering a

gently cooling energy to the deep tissues of the body. Remarkably, this pranayama also

enkindles the digestive fire—just as a live coal covered in ash might begin to glow under the

influence of a cold wind.

The practice of sheetali pranayama can be indispensible in cases of hot weather,

intense physical exertion, prolonged exposure to direct sunlight, hot flashes, heated

emotional situations, and other heat-inducing circumstances. This practice is very balancing

for pitta and is neutral toward vata and kapha.2 Nevertheless, sheetali pranayama should be

practiced with care if there is an internal excess of the cold quality, or if the season is

especially cold. In these cases, it is important to determine whether sheetali is really the right

pranayama to be practicing. If it is, consider balancing sheetali with a more heating

pranayama, like bhastrika.

Benefits

Balances excess pitta

Cools the body and clears excess heat

Kindles the digestive fire and promotes optimal digestion

Mitigates hyper acidity in the digestive tract

Soothes inflammatory skin conditions

Helps to calm inflammation throughout the body

Calms and soothes the mind, supporting mental tranquility

Bolsters the flow of prana throughout the body

Fosters a sense of satisfaction

Reduces fever

Soothes colicky pain

Enhances immunity

Alleviates excess hunger

Quells excess thirst

Reduces blood pressure

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SHEETKARI PRANAYAMA

In Sheetkari pranayama we breathe through mouth. These are same like a Python’s

breathing. Python, hens, kids of deer takes a deep breath through opening the mouth and

they all are simply sucked in with the air and it’s the capability to digest it. Sheetkari

pranayama and Shitali process are also like this.

Both of two breathing activities are very useful in cooling down the body and mind also.

Performing 6 or 7 rounds of these processes can alleviate your thirst when you are feeling

vey thirsty and there is no water available. Shitali and Sheetkari pranayama are mentioned

in Hatha yoga Pradipika as a process of pranayama. Shitali and Sheetkari pranayama are

similar, but there is only one difference between them, is way of breathing. In Shitali we

breathe through folding our tongue and in Sheetkari we inhale through teeth

Sit in a comfortable and erect position

Gently press your lower and upper teeth together. Separate your lips as much as

possible and expose your teeth to the air

Inhale deeply and gently through the teeth with a hissing sound

Feel the cool air wash over your tongue as you inhale and raise your chin towards

the ceiling

At the end of inhalation, close your mouth and relax the tongue

Exhale through the nostrils without opening your mouth and feel the gush of

coolness into your nervous system and mind

Repeat up to 20 times

KAPALBHATI PRANAYAMA

Kapalbhati is a practice which can help you to refresh, reset and rejuvenate in your

daily life. The word Kapal is a Sanskrit word meaning ‘forehead’ and bhati meaning

‘shining’.

It is a hustle to keep yourself and your brain sane in today’s messy and fast-paced

world. It is just not the stress from work that makes us burned out but the smallest things in

life such as choosing what to wear, or making a right and healthy eating choices on a daily

basis.

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Kapalbhati helps you to increase your intellect by focusing on your breath. It helps to

clean the foggy brain and helps it to be more calm and composed when it comes to making

small but important decisions on a day to day basis.

Benefits of Kapalbhati

1. Regular practice of kapalbhati can help you in losing your body fat, especially the belly

area. Good blood circulation helps to improve the metabolism of the body which fuels

the reduction of fat in your body.

2. Increases the supply of blood to various parts of the body, hence increasing the overall

health and functioning of the body.

3. It helps in improving your memory and concentration by energizing your brain cells

with the consistent practice of pranayama.

4. Kapalbhati is one of the best pranayamas when it comes to balancing your chakras.

5. This pranayama is very helpful in improving the digestion of the body.

6. It is a very good practice when it comes to relieving stress and anxiety.

7. It can enhance the beauty of your skin by fueling your body with fresh air and increased

blood circulation.

8. It is a very good practice when it comes to relaxing and de-stressing your body daily

basis.

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Unit – III

MUDRA AND BANDHA

Gyan Mudra

The Gyan Mudra is considered one of the most important mudras. It has been

practiced in meditation for thousands of years, and continues to bring peace, calm and

spiritual progress.

Known as the “mudra of knowledge”, it evokes the most expansive version of the

self, so you can flow through your life lessons with ease and calm. It stimulates wisdom and

knowledge.

The Gyan Mudra is good to do when speaking to someone so you come from your

highest self.

Benefits

The Gyan Mudra stimulates the root chakra, easing tension and depression. It relates

to expansion and knowledge. It is extremely calming and brings the practitioner spiritual

openness and ease in meditation. It is also known within traditional ayurveda to boost the

air element, thus stimulating the brain, empowering the mind, nervous system and pituitary

gland. It can help enhance concentration and prevent insomnia.

VAYU MUDRA

Vayu Mudra is associated with a healthy lifestyle. Practicing it for a longer time will

ensure you get the best results while leading a happy life. One of the best ways to stay

healthy is to engage in some form of exercise that is sure to keep you fit as a fiddle.

A long-term practice of Vayu mudra will give positive results. Once you come in

terms with doing it, there really is no way you’ll stop doing it, because it is easy and at the

same time ceases to be boring. Take a look at the Vayu mudra benefits and how you can do

them.

Vayu Mudra Steps:

1. Below are some of the given detailed steps which will explain you how to do this

vayu hasta mudra:

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2. Yoga and mudra exercises are emphasizes more on the comfort factor. So, just be

prepared to be relaxed and comfortable. Make sure that you are wearing really loose and

comfortable clothes.

3. Your body should feel free then only your mind will be able to concentrate on the

yoga or mudra. Remember the key to success of this exercise is being able to be really

relaxed and comfortable. Once this is in action, the rest will fall in place.

4. Begin with placing the tip of the index finger at the base of your thumb.

5. Now, gently pressurize the thumb upon your finger. This leads to amount of

suppression of element air by element fire.

Benefits of Vayu Mudra:

Apart from the air balance, Vayu Mudra is known to tackle many other problems like the

following.

1. It helps regulate and balance the air element within your body,

2. Heals and treats you against any air imbalance diseases,

3. Reduces extra air from stomach and body,

4. Tightens and strengthens your chest,

5. Relives you against chest pains,

6. Builds immunity for your body against cold and cough.

7. It is also very useful against paralysis,

8. It helps fight against any crack or disorder in neck.

SHUNYA MUDRA

There are different types of mudras in Indian mythology. All these mudras are

extremely old and immensely popular. Most of them are believed to be based on some or the

other form of story which has deep historic significance. These mudras were very popular

during old Indian days. In those days these mudras were like part of the daily routine of

people.

They used to regularly practise this mudra and get rid of a number of health

disorders. But with time and again, these mudras lost their significance and meaning.

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People became busy in their daily lifestyle and thus they tend to get away with the

traditional and age old means. But gradually stress took a toll on their life and of course to

obtain a long term and sustainable solution to your health and well-being you cannot rely

on allopathic medication. So, that’s when this mudras or hand gestures came into picture. In

this article we discussed about the shunya mudra with images along with meaning, steps

and benefits also.

Benefits of Shunya Mudra:

1. This is an excellent in dealing with hearing related issues. Shunya mudra tinnitus is a

very popular remedy for resolving hearing disorders.

2. It also helps in overcoming travel sickness and vertigo related issues.

3. It is immensely helpful in case of thyroids. Haven’t you heard doctors prescribing

shunya mudra thyroid???

4. This mudra is also helpful in treating people from genetic disorders of hearing.

5. It is also known to take care of numbness in any part of your body.

6. Shunya mudra is also known to benefit eternal elements.

PRITHVI MUDRA (AKA PRUTHVI)

Finger Position: thumb and ring finger touch (concentrate on this point), 3 other fingers are

together, straightened, then relaxed

Hand Level: shoulder

Activated Elements: earth and fire

Benefits: enhances the physical health of the body, improves personality

Affected Body Part: entire physical body

Notes: stop if it causes too much weight gain (yes, this mudra helps you gain weight)

Prithvi Mudra

Prithvi Mudra represents the earth and fire elements. Together, with thumb and

index fingers touching, they enhance the physical wellness of the body, endowing it with a

radiant glow. The body becomes resilient and strong. Health is optimized. Weight gain for

fullness of body is achieved. Personality is developed. Ability to forgive and tolerate are

amplified.

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The Practice

Seated on full lotus (padmasana), with bent elbows and hands at shoulder level,

thumb lightly touches the tip of the ring finger while all fingers are initially straightened

then relaxed. From empty lungs, mudra in place, I inhale long and deep, fully inflating the

lungs while deeply focused where the 2 fingers touch. I no longer focus on the specific body

parts that benefit from this - too much mental juggling. I pause after the full inhalation. On

the out-breath, I chant OM and focus on the reverberation of my entire body until all the air

is out. I pause and repeat the cycle for 20 minutes.

Ending Thoughts

After 20 minutes, I was relaxed and still. That's it. No levitation - and I weren’t

looking for that either. I don't think the benefits of mudra instantaneously happen 'in your

face'. Perhaps, like yoga, it's not an overnight benefit but something that builds up over

time. If not for anything else, I am able to maintain a daily 20 minute meditation practice

that carries me through the day.

SURYA MUDRA

Finger Position: index finger touches the base of the thumb and thumb touches the back of

the index finger (concentrate on this area), 3 other fingers are straightened, then relaxed

Hand Level: shoulder

Activated Elements: fire and earth

Benefits: weight loss, treats thyroid disorder, peace of mind

Surya Mudra

Want to lose weight? Surya Mudra is the best mudra choice. It also helps in thyroid

problems and brings about peace of mind. That's a handful for one mudra!

The Practice

Seated on (padmasana) with mudra engaged, I inhale fully with mental focus on

where the fingers touch. Pause after the inhale and shift focus from the fingers to the rest of

the body. On the exhale, chant OM and feel the reverberation of the OM sound across the

entire body. Pause when the lungs are completely empty. Repeat the process for the next 15

minutes, one in the morning and one in the evening. Padmasana

Ending Thoughts

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Morning practice, 15 mins: I don't know if it's a difficult mudra or perhaps I'm just

not optimized, but I couldn't get it together, unlike the previous days. I was scattered and

could not find stillness. I changed the hand position from shoulder to lap, came out of

Padmasana and choose half lotus, but to no avail.

Evening practice, 15 mins: This was much smoother. I guess the earlier practice was

one of those days when things don't go the way they should. I was able to focus sharply and

had no difficulty holding the mudra. Again, it was relaxing after the 15 mins which primed

me for an extended Vipassana Meditation.

This is just my 5th day of daily mudra meditation and already, I feel my focused

concentration which serves my Vipassana Meditation a lot of good. With daily sharpening

of concentration, maybe I can get to the point when I begin to dissolve my gross solidity

until all I feel is a swarm of vibrations...arising and passing. But I'm not allowing myself to

get caught-up in this desire. I'm just happy that my mudra meditation is producing positive

results, even if they don't necessarilly produce the intended mudra result, but instead,

simply getting more proficient with meditation.

VARUN MUDRA

Finger Position: thumb and little finger touch (concentrate on this point), 3 other fingers are

together, straightened, then relaxed

Hand Level: shoulder

Activated Elements: fire and water

Benefits: water retention, improving skin conditions, detoxification, retaining youth, blood

disorders and Gastroenteritis

The Practice

I woke up at 5am and couldn't get back to sleep so I did Varun Mudra instead. But

the body was still half asleep so getting into full lotus (padmasana) was a little too much.

Instead, I just did a half lotus. Also, I didn't feel like verbally chanting OM. I simply chanted

mentally, while synchronizing breath with the chant. But as I aclimatized, I started chanting

a soft OM mantra verbally. 20 minutes. Padmasana

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Ending Thoughts

Because I couldn't feel an instant benefit of doing a mudra meditation, what's

noticeable is coming out with a calm and balanced mind. Since this mudra controls the

water in our body, and water makes for 80% of our body, the benefit is enormous - skin, all

organs, elimination of disease, etc.

PRANA MUDRA (AKA PRAN)

Finger Position: thumb, little finger and ring finger touch (concentrate on this point), 2 other

fingers are together, straightened, then relaxed

Hand Level: shoulder

Activated Elements: fire, water and earth

Benefits: life giver and life enhancer energizes mind and body and puts it to balance

Dosage: up to 45 minutes

Notes: should only be practised by the virtuous

The Practice

Seated in lotus (padmasana), I focused on where the fingers touched while doing an

inhale. On the exhale, I chanted OM (in unison to a pre-recorded OM chant on Youtube)

while feeling the reverberation of the entire body on the OM frequency.

Ending Thoughts

45 minutes in padmasana is no joke. It became distracting at some point if I should

focus on the mudra or focus on the equanimity of mind due to the increasing discomfort of

prolonged padmasana (it used to be painful, but with my repeated practice, it's now only

discomfort - not pain). My teacher once told me that Prana Mudra is very powerful and

difficult to sustain for a length of time. But his finger mudra is different from this one I'm

practising. I checked the internet and it seems universal that my version is correct. The

benefits of these different mudras are not mutually exclusive. A lot of them overlap. Prana

Mudra is perhaps the one that overlaps most with the other mudras. I didn't really go into a

smooth flow within the 45 minutes. Often times, the mind drifts, or I can't sync my

visualization with the breath and chant. Overall, I'm happy that I was able to complete the

entire 45 minute mudra meditation.

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APANA MUDRA

(Aka Apan)

Finger Position: thumb touches the tip of the ring and middle fingers (concentrate on this

point), 2 other fingers are straightened, then relaxed

Hand Level: shoulder level while on chair pose (Utkatasana)

Activated Elements: fire, sky, and earth

Benefits: flushes out all toxins that should not be in the body through urination, sweating

and defecation. It leaves the body clean and optimized. Great for people who are

constipated, and have difficulty urinating.

Affected Body Part: anus, sexual organ and skin - where toxins come out

Notes: perform 15 minutes, 3x/day; frequent urination might occur

The Practice

Followed to the letter, this is a difficult mudra because Utkatasana is a very

challenging yoga asana and very few people can do this for 15 minutes. After a minute or

two, I switched to a squat (Malasana) but doing the mudra at shoulder level while squatting

was also difficult. At some point, I simply opted for a half-lotus seating which was most

comfortable. This way, I could concentrate more on the mudra and the chant/breathing

without being distracted by the discomfort.

On the slow in-breath, I visualized on the prana-rich green air entering the nose and

going through the red ida and white pingala nadis (the 2 main energy channels next to

Sushumna) until they rest on the Muladhara chakra. While pausing, I shifted my

concentration on the mudra points themselves. On the slow out-breath, I chanted the LAM

mantra while feeling the reverberation of the chant on the mudra and across the entire body.

15 minutes, 3x/day today.

Ending Thoughts

Apana Mudra is essential in our day-to-day life. Constipated people usually have

bad skin. The toxin cannot leave the body and starts fermenting. The body tries to push it

out of the body a different way. Through osmosis, some leave through the skin.

Even without this mudra, my digestive metabolism has always been high due to my

morning routine - 1.2 liters of water with salt and lemon, and Nauli abdominal exercises to

swish the water inside, dislodging digestive residues and cleaning up the digestive lining. If

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I eat 3 meals a day, I go to the toilet 3x/day - this is my validation. With the addition of this

mudra, I'm even kicking-up this efficiency a notch higher.

APAN VAYU MUDRA

(Aka Hearth, Mruta Sanjeevini)

Finger Position: index finger touches the base of the thumb, thumb touches the tips of the

middle and index fingers, little finger remains upright (concentrate on this area)

Hand Level: shoulder

Benefits: can neutralize major cardiac arrest, stabilize blood pressure

Dosage: 15 mins, 2x/day

The Practice

I sat in half lotus. On the inhale, I visualized the breath going through the red ida

(left) and the white pingala (right) nadis, all the way to the Muladhara Chakra at the base of

the spine. On the breath-hold, I engaged the Moola Bandha, Uddiyana Bandha and the

Jalandara Bandha, to lock-in the prana. I then shifted the focus to the chest and began my

OM chant on the exhale, feeling the OM reverberate from the chest to all parts of the body

with special focus on the hand mudra. On the breath-hold (Bahya Kumbhaka), I shifted

focus into the nostril and began my inhale, repeating the cycle all over again.

Ending Thoughts

Curiously enough, just to add intensity, on the last 5 minutes, after the inhale, during

the breath-hold (Antara Kumbhaka), I pumped my belly, much like doing a Kapalabhati,

but keeping the air inside - this is more into the Tibetan tradition of Yantra Yoga. By the end

of the session (after 15 minutes), I generated a lot of heat I nearly perspired. Kumbhaka

generates a lot of Agni (heat), and kumbhaka-generated heat is key to awakening the

Kundalini. The prana vayu then redirects prana into the central nadi, the Sushumna. The

prana goes up the Sushumna, activates the other chakras and psychic powers are developed

(whether you like it or not).

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LING MUDRA

Finger Position: fingers are interlaced together with the thumb of one hand extended and

pointed up (concentrate on this point)

Hand Level: shoulder

Benefits: produces heat in the body, increases metabolic rate, puts passion and fire back into

life. Also cures asthma, sinusitis, chronic cold and coughing

Contra Indications: Ling Mudra should only be done when required. Not suitable for

everyday practice. Not suitable to people with peptic ulcers

The Practice

When feeling cold (maybe inside a freezing cinema), or when you're down and feel

to spike up energy and passion, seat in lotus (padmasana) and do some pranayama (ujjayi,

kapalabhati or bhastrika). Padmasana

Ending Thoughts

Can't comment on this as I have no need to do this yet. Soon.... perhaps

BANDHAS

Bandha means to lock, close-off, to stop. In the practice of a Bandha, the energy flow

to a particular area of the body is blocked. When the Bandha is released, this causes the

energy to flood more strongly through the body with an increased pressure.

There are four types of Bandhas:

Mula Bandha- Anal Lock

Uddiyana Bandha - Lifting of the Diaphragm

Jalandhara Bandha - Chin Lock

Maha Bandha - Practice of all three Bandhas at the same time.

Generally, the breath is held during practice of the Bandhas. Mula Bandha and Jalandhara

Bandha can be performed after the inhalation as well as after the exhalation. Uddiyana

Bandha and Maha Bandha are only performed after the exhalation.

Benefits:

As the Bandhas momentarily stop the flow of blood, there is an increased flow of

fresh blood with the release of the Bandha, which flushes away old, dead cells. In

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this way all the organs are strengthened, renewed and rejuvenated and circulation is

improved.

Bandhas are also beneficial for the brain centres, the Nadis and the Chakras. The

energy channels are purified, blockages released and the exchange of energy is

improved. Bandhas alleviate stress and mental restlessness and bring about inner

harmony and balance.

Caution:

Before attempting to perform the Bandhas, the breathing techniques of the previous

levels must have been practiced regularly for a long period of time.

Before proceeding with the breath exercise in this and the following levels, first read

and study the explanation given for the relevant Bandhas and Mudras as they are

incorporated into the breathing techniques.

JALANDHARA BANDHA

Jalandhara is a Sanskrit word derived from the roots jal, meaning "throat," and

dhara, meaning "flow." It is performed by bringing the chin down towards the chest;

therefore, it is also called the "chin lock." Practicing this bandha improves the function of the

thyroid and parathyroid glands, as well as supports the cardiovascular and respiratory

systems.

Practice:

Inhale deeply and hold the breath. Place the hands on the knees; lift the shoulders and tilt

the body forward slightly, keeping the back straight. Press the chin firmly against the chest

or between the collarbones so that the windpipe and oesophagus are firmly closed.

>Concentrate on the Vishuddhi Chakra and hold the breath for as long as comfortable.

>Raise the head and with a long exhalation return to the starting position. >Breathing

normally remain in this position for some time.

Benefits:

This exercise awakens the inner energy centres, especially the Vishuddhi Chakra. Improves

the ability to retain the breath for a long period of time and develops the ability to

concentrate. Beneficial for throat diseases and regulates thyroid function.

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Caution:

The breath should only be held for as long as easily possible. Consult a Doctor before

practicing if there is an existing thyroid problem.

UDDIYANA BANDHA

Uddiyana is a Sanskrit word meaning "to rise up." In this second bandha, energy

moves upward more forcefully than it does in mula bandha. Uddiyana bandha stimulates

the abdominal muscles as they are pulled in, while the chest lifts upward. Though it is

highly recommended for those struggling with constipation, uddiyana bandha can also

boost the practitioner's metabolism and promote healthy function of the adrenal gland,

thereby relieving stress and tension. It also energizes the heart chakra (anahata), promoting

kindness and compassion.

Practice:

Completely exhale and hold the breath out. Place the hands on the knees, raise the shoulders

and tilt the body forward slightly, keeping the back straight. (To practice this Bandha

standing, separate the legs a little and bend the knees slightly.) >Concentrate on the

Manipura Chakra, pull the abdominal muscles in and up into the abdominal cavity as far as

possible. >Hold the position as long as comfortable. >Release the muscular tension and

return to the starting position with a deep inhalation. >Breathing normally remain for some

time in this position.

Benefits:

Activates the Manipura Chakra and solar plexus. Stimulates intestinal activity and helps

relieve constipation. Stimulates the pancreas and is helpful for diabetes. Strengthens the

immune system. Balances the mind, soothes irritability and anger and dispels a depressive

mood.

Caution:

Perform only on an empty stomach! Do not practice this Bandha with high blood pressure.

MULA BANDHA

Mula is a Sanskrit word meaning "root." The "root lock," as it may also be called,

involves contracting the perineum muscles inward, then lifting them upward to hold

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energy. Performing mula bandha promotes energy flow to the rectum, stimulating the pelvic

muscles and urogenital organs. It also awakens the individual's kundalini power.

Practice:

Inhale deeply and hold the breath. Place the hands on the knees, raise the shoulders and tilt

the upper body slightly forward. Concentrate on the Muladhara Chakra and firmly contract

the anal muscles. >Hold the muscular contraction and the breath as long as possible and

comfortable. >With a long exhalation return to the starting position. >Breathing normally

remain in this position for some time.

Benefits:

Strengthens the pelvic floor, relieves haemorrhoids and congestion in the pelvic area. Calms

the autonomic nervous system, calms and relaxes the mind. On the spiritual level, Mula

Bandha activates and purifies the Muladhara Chakra. It awakens dormant consciousness

and the Kundalini Shakti.

Caution:

A longer and more intensive practice of Mula Bandha should only be undertaken with the

guidance of an experienced “Yoga in Daily Life” instructor.

MAHA BANDHA

Maha is a Sanskrit word meaning "great." As such, this final bandha may also be

called the "supreme bandha" or "triple lock." Maha bandha is named as such because it

provides the health benefits of all three previous bandhas. Maha bandha is practiced by

performing the first three bandhas simultaneously, beginning with jalandhara bandha and

ending with mula bandha. These bandhas are released in the reverse order, with mula

bandha first and jalandhara bandha last.

Practice:

Inhale deeply and exhale fully through the mouth. >Hold the breath out. >Place the hands

on the knees, raise the shoulders and tilt the upper body forward slightly, keeping the back

straight. >Perform Jalandhara Bandha and concentrate on the Vishuddhi Chakra. >Perform

Uddiyana Bandha and concentrate on the Manipura Chakra. >Finally, come into Mula

Bandha and concentrate on the Muladhara Chakra. >Remain in this position, with all three

Bandhas maintained, for as long as the breath can easily be held. >Release the Bandhas in

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the same sequence as they were applied. >Inhale deeply and return to the starting position.

Breathing normally remain for some time in this position.

Benefits:

Beneficial for the health of the whole body, especially the autonomic nervous system,

internal organs, muscles and nerves. Has a positive influence upon the mind.

Caution:

The precautions given for each of the individual Bandhas are also valid for Maha Bandha.

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Compiled by

Dr. R. PETCHIMUTHU

B.Sc., B.P.Ed., M.P.Ed., M.A., (Yoga), M.Sc., (Psycho), M.Phil., PGDY., P.hD.,