Dos

  • Remove any leather items, wallet, and eye glasses and wear relaxed fitting while doing Pranayama. If you are doing in your office remove your belt, wallet and shoes.
  • The best time to do the Pranayama is when you feel slightly tired and slightly hungry.
  • Exit from the Pranayama postures slowly and gently.
  • Make sure you knees are four fingers apart and your toes touch each other while you sit in the pranayama position.
  • Elderly people and people who are not able to sit on the floor may use a chair with good back support.
  • Relax, Relax, Relax...At any point while doing the Pranayama, do not squeeze or lift your shoulders. We tend to do this when we try to keep our back straight. Sit in a very relaxed position as we sit for prayer. Look forward and have a smile on your face.
  • It is best practise to close your eyes and focus on your breathing, expansion and contraction of your body.
  • Allow your thoughts to flow.
  • Do not block your thoughts and also do not follow the thoughts.
  • Let the thoughts come and let it go. When you follow your thoughts, bring back your attention to your breathing.
  • Keep a SMILE :) on your face.

Don’ts

  • Food, Tea, Coffee, and Cigarettes should be avoided three hours before doing Pranayama.
  • You may strain your neck if you try to exit quickly from the Pranayama postures.

  
Sample Video: Pranayama
Pranayama

Bastrica:

The first step in Pranayama is to clear the nostrils. Jog for about a minute from where you are standing with deep breathing. If you have running nose or blocked, blow and clear the nostrils. The second step is to raise both the hands as shown in the picture and pretend to pull the clouds. While doing so, exhale through the nose. Exhale through the nose when you bring the hands down. Do it for about 10 to 15 times.


Pranayama

Sound Practice:

The next step is to pant like a dog. Sounds funny right! Open your mouth and bring the tongue outside and breathe like an exhausted dog. The dogs after a long run breathe heavily with their tongue outside. This is an important step for the Pranayama, which helps us exhale with sound while doing Pranayama. When we exhale contracting your throat, the time taken for exhaling is more and the exhale process is slow and steady. If the normal breathing takes 2 seconds, the Pranayama exhale takes 4 seconds.


NadhiSuddhi NadhiSuddhi

Nadhi Suddhi:

Sit in the Pranayama position and close your eyes. Close your right nose with your thumb and inhale slowly through your left nose and close your left nose with your small finger and exhale through your right nose. Repeat the same step until you clear the nose. Alternate the side now. Close your left nose with your little finger and inhale through your right nose and close your right nose with your thumb and exhale through your left nose. Repeat until you clear the nose. All the above steps are to prepare the mind and body before doing the YogaforBack Pranayama.


Chanting Om:

Chant Om 3 times. Close your eyes while chanting Om. The sound of Om is actually pronounced like this. AahOooMmm. Chanting Om with closed eyes brings our mind into focus and releases any other tension that we may have. Om... Om... Om... Now our mind and body are calm. We are relaxed and ready to start our Pranayama.


Kanishta Kanishta

Kanishta:

Sit in the Pranayama position with your eyes closed and keeping your hands above the lower rib of your body. Join the fingers together with the palm facing the floor and hands parallel to the body. Keep your back up right position all the time. Breathe 7 cycles and follow the expansion and contraction of your body. Inhale slowly and fully and exhale slowly with sound. In this position air is sent to the stomach.


Madhyama Madhyama

Madhyama:

Sit in the Pranayama position with your eyes closed and keeping your thumbs below the arm pit and hands above the chest. Join the fingers together with the palm facing the floor and hands parallel to the shoulder. Do not put any pressure on your shoulder and hands. Keep your back up right position all the time. Breathe 7 cycles and follow the expansion and contraction of your body. Inhale slowly and fully and exhale slowly with sound. In this position air is sent to the chest.


Jeshta Jeshta

Jeshta:

Sit in the Pranayama position with your eyes closed. Raise your hands and fold it behind your head. The palms should be placed behind the ears and dropped freely behind the head. This is the ideal position, however people who cannot stretch your arms may do it as much as you could. Keep your back up right position all the time. Breathe 7 cycles and follow the expansion and contraction of your body. Inhale slowly and fully and exhale slowly with sound. In this position air is sent to the upper body. Exit gently and come back to the normal position to avoid any sprain.


ChinMudra ChinMudra

Chin Mudra:

Sit in the Pranayama position with your eyes closed. Make an "O" like the picture shown and keep both the hands on your thigh with palm facing up. Both your hands should be kept closely with your body like a garland without any gap. Keep your back up right position all the time. Breathe 7 cycles and follow the expansion and contraction of your body. Inhale slowly and fully and exhale slowly with sound.


ChinMayaMudra Image

Chin Maya Mudra :

Sit in the Pranayama position with your eyes closed. This is similar to Chin Mudra except folding the fingers and makes an "O" like the picture shown. In this position keep your palms facing down on your thigh. Your hands should be kept closely with your body without any gap like a garland. Keep your back up right position all the time. Breathe 7 cycles and follow the expansion and contraction of your body. Inhale slowly and fully and exhale slowly with sound. Have a smile on your face. In this position air is sent to the lower part of the legs.


AadhiMudra AadhiMudra

Aadhi Mudra :

Sit in the Pranayama position (Chair may be used to people who cannot sit on the floor) with your eyes closed. Now, make a fist with thumb inside all the other fingers and keep both the hands on your thigh with palm facing up. Your hands should be kept closely with your body without any gap like a garland. Keep your back up right position all the time. Breathe 7 cycles and follow the expansion and contraction of your body. Inhale slowly and fully and exhale slowly with sound. In this position air is sent to the shoulders and head.


MeruDhanda MeruDhanda

Meru Dhanda :

Sit in the Pranayama position with your eyes closed. Make a fist and keep both your hands on the thigh with your thumb pointing upward. Your hands should be kept closely with your body without any gap like a garland. Keep your back up right position all the time. Breathe 7 cycles and follow the expansion and contraction of your body. Inhale slowly and fully and exhale slowly with sound. Notice the expansion and contraction on your back.


PoornaMudra PoornaMudra

Poorna Mudra :

Sit in the Pranayama position with your eyes closed. Make a fist with thumb inside all the other fingers and touch both the fists like the picture shown. Keep your hands like a garland around you and place your fists at your lower abdomen. Keep your back up right position all the time. Your hands should be kept closely with your body without any gap. Breathe 7 cycles and follow the expansion and contraction of your body. Inhale slowly and fully and exhale slowly with sound. Have a smile on your face. In this position air is sent to the whole body.


Mahath Pranayama :

This is the most powerful posture of all the techniques mentioned in our Pranayama program. People who have breathing trouble should consult with doctor before doing this and women who are menstruating and pregnant women should not do this. It involves multiple steps as described here and needs to be done with proper guidance. For this reason, we teach this technique through our regular program and not providing any other details here.


1.Sit in Poorna Mudra
2.Kapalabathi (Pumping the air out)
3.Inhale bending backwards
4.Neck, chin and anal lock
5.Hold the breath
6.Release the lock
7.Exhale with sound
8.Come out of the position gently.

Douthi Douthi

Douthi 1 :

Sit in the Pranayama position with your eyes closed and, keep both your hands on your thighs with palms facing the thigh. Now, make your tongue fold like a leaf and inhale slowly and fully though your mouth and exhale through your nose with sound. Keep your back up right position all the time. Breathe 7 cycles. Douthi is to cool the system.


Douthi Douthi

Douthi 2 :

Sit in the Pranayama position and blow the air completely to empty the stomach and simultaneously bend forward until your fore head touches the ground. For some with big stomach, you may not touch the floor, which is fine. Bend as much as you could while blowing the air. Do not inhale in this process, just blow the air and bend forward and lie in that position until you can hold your breathing and come back slowly while inhaling. Do this 3 times. While lying down, leave the hands freely on the floor as shown in the picture.


Shavasana

Shavasana :

Lie down on the floor for 2 minutes like a corpse. Relax and have a smile on your face.