Mudra : A developed form of yoga and asanas

The explanation of mudra has been given in a sanskrit scripture which is as follows :-
Nasti mudra sama kinchit siddhidham ksiti mandale

The meaning of the above scripture is that there is no other action on the earth providing results equivalent to mudra.

Mudra is considered as a developed form of yoga asanas. It is said that in asanas senses are primary while pranas are secondary, while in mudra it is just reverse ie pranas are primary and senses are secondary.

Categories of Mudras

There are two categories of mudras hand mudra and other one is kunalini jagarana or awakening of kundalini.

Hand mudra

Hand mudra regulates the elements, it is said that the entire Universe constitute five elements and so is our body. In hand mudra the five fingers of our hand represent the five elements. Thumb representing fire, index finger represents air, middle finger space, ring finger earth and little finger water.

Kundalini jagarana of Awakening of Kundalini

Kudalini jagarana is awakening of kundalini power which is beleived to be situated at the spinal cord called base chakra in the body. It is a cosmic energy in a coiled form.

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Pawan Muktasana : Yoga for gas in the stomach

Pawan muktasana means freedom from air which is related to gaseous distention of stomach and as the name suggests it is beneficial in gas related problems of the stomach. It is also very much useful for persons with spinal problems such as chronic backache, slip disc or sciatica. Pawan muktasana is done is two phases, th entire procedure for pawan muktasana is described below.

How to perform Pawan Muktasana

Lie down on your back, fold your right leg upto the knee and lift the right knee to the chest. Interlock both the hands and keeping them on knee support knee to rest on the chest. Then lift your head and try to touch the knees by your nose. Now hold your breath and remain in this position for 10-20 seconds and then make your leg straight.



In second stage of Pawan muktasanaboth knees should be folded in the same way and the head should be lifted to touch in between the knees by nose as shown in picture below.

Duration and timing of Pawan Muktasana

The postion of pawan muktasana should be holded for 10-20 seconds and the entire procedure should be repeated 2-4 times, then second phase of Pawan muktasana should be done. Complete cycle should then be repeated 3-4 times.

Benefits of Pawan Muktasana

As mentioned above Pawan muktasana yoga is extremely beneficial in gas related problems of stomach, it controls digestive system and helps in secreting digestive juices. This yoga curbs acid reflux, heart diseases and even gout.

Abdomen is a very common place of fat deposition and a very stubborn place too. Pawan muktasana yoga helps in reducing fat from tummy or belly.

In women this yoga is very much helpful in curing uterus related or gynaecological problems and gives releif from scanty and painful mentruation.

Pawan muktasana yoga benefits in slip disc, sciatica and chronic backache but in these cases head should not be lifted.

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Karna Pidasana : Yoga for ear problem

Karna pidasana is as a fishing sequence and comes in the same variety of halasana and can be done at the same time while doing sarvangasana and halasana. As the name suggest karna means ear and pida means pain in Sanskrit, this yoga is specially meant for those having ear problems.

How to perform karna pidasana

The entire procedure is same as halasana like lifting leg to back of head and toes touching feet. See the link of halasana for the procedure. The only difference here is that the knees are bend and both knees touch the respective ears of their side.

Benefits of karna pidasana

As mentioned karna pidasana has special benefits in curing ear problems like pain in ear, tinnitus, ringing in the ear, transient deafness etc.
It also helps in curbinh obesity and helps in increasing height as in halasana. It has all benefits of halasana in addition to benefit in ear problems.

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Halasana : Yoga for indigestion, constipation and acid reflux

Halasana is a yoga exercise of more or less same variety as sirsasana and sarvangasana. The stretching movement gives an addtional benefit in making you flexible and strengthen your spine and back muscles. It is helpful in curbing indigestion, constipation and acid reflux which is very common and very irritating disorders and cant let you to perform your work normally.

How to perform Halasana

Lie on your back inhale to your fullest and lift your legs and trunk first to 30 degree, then 60 degree and finally 90 degree just as in sarvangasana, then take your legs back of your head making it 120 degree and beyond, this process should be done while exhalaling. Now rest the toes on the ground behind the head and breath normally, you can use hands on the back for support but ideally both in sarvangasana and halasana hands should be on flooe, palms touching the floor. When acquiring the posture of halasana the legs should be at 30 degree from the floor. Same process is done in reverse order while returning to normal position.

Duration and timing of halasana

In the initial stage 10 seconds in enough to remain in halasana posture, gradually it should be extended to 30 seconds. Some person may not be flexible enough to perform halasana, they should extend their legs as much as they can may be upto 120 degree or more. Gradually they will be able to do this. Advice and supervision of yoga teacher may require initially.

Benefits of halasana

As mentioned above being in the same category of sarvangasana it hepls in curing overweight and obesity by activating thyroid gland and increases height by activating pitutary glands. Halasana also activates pancreas thus control diabetes from all corners. Halasana is very much beneficial for those who have chronic constipation, indigestion, gas formation.

Halasana has been beneficial in curbing liver diseases and even some heart diseases. It increases blood circulation in spleen thus helpful in developing immune system.

As mentioned the back muscle are exercised in halasana providing flexibility to the body and spine.

In females halasana is very much helpful for menstrual and gynaecological disorders like dysfunctional uterine bleeding, painful menstruation etc.

Precautions for halasana

Person having hypertension or any cervical or spinal problem like slip disc or tuberculosis of spine called caies spine, spondylitis etc should not perform halasana.

Halasana is also prohibited in person having enlarged spleen or liver due to any cause like malaria or hepatitis.

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Sarvangasana Yoga for weight loss and increasing height

Obesity and diabetes are inter related and a common organ being the culprit is thyroid gland and sometimes pitutary gland apart from pancreas. Sarvangasana rejunevates thyroid gland and pitutary glands and their functions are activated thus helpful in controlling obesitity which at most most of the time is due to thyroid insufficiency and helps to increase in height with is stunned mainly due to pituatary insufficiency.

How to perform Sarvangasana

You should lie down on the back keeping feets together and hands along the body with palm touching the ground. Now after inhalation raise the legs slowly upwarrd first to 30 degree then 60 and finally 90 degree. The trunk should also be lifted. A support from the hands can be taken by keeping them on the back.The toes should be joined and straight. Fix your eyes on to your toes or keep them close. Retain this posture as mentioned below in timing and duration.

Now while returning back to normal position bend the legs slightly backward, remove both the hand from your back whcih was used for support and regain your original position.


After doing sarvangasana proper rest should be taken for same duration as was used, in shavasana posture.
Matsyasana is considered as a complimentary yoga exercise for sarvangasana, so before taking rest in Shavasana, one should perform matsyasana for maximum benefit.

Duration and timing for Sarvangasana

In the initial stage sarvangasana should be done for 2-3 minutes which can be extended upto 30 minutes after having command. Performing sarvangasana in the initial stage in the supervision of yoga teacher or at yoga training center will be more safe.

Benefits of sarvangasana

As mentioned above sarvangasana activates and rejunevates thyroid gland thus provide remarkable benefit in case of overweight, obesity, diabetes and weakness and even in menstral abnormalities in females. Sarvangasana activates pitutary gland thus is helpful in increasing height in person with stunned growth or short stature. Sarvangasana also provides strength to adrenals, testicles and ovary thus problems like infertility is taken care off.

Sarvangasana has been beneficial for asthamatics as the abdominal muscles are exercised and diaphragm gets toned up.

The main importance of sarvangasana is that, it has all the benefits of sirsasana and has been a good alternative for those in which sirsasana is prohibited or forbidden.

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Sirsasana:Yoga for hair fall and greying of hair

Sirsasana is considered as king of all the asanas as it supplies pure blood to brain which is connected to our whole body function and acts as regulator. Thus in short sirsasana controls and relulates all body function, as it increases blood supply to scalp and brain, this yoga has been proven to be very much effective in preventing loss of hair and immature greying of hair. Though there are numerous other benefits which will be narrated below.

How to perform sirsasana

First of all sirsasana should not be performed in an open or bare floor, a cushion should be made using any yoga clothings which should be fresh and clean. Now interlocking the fingers of both hand , rest upto elbow on the ground keeping the cushion in between the hands. Now the front portion of the head and knees, controlling your body weight on neck and elbow, start lifting your legs from the ground level, while bending one knee lift it straight, similarly lift the second leg and bend upto knees in air and try to balance.
Now one by one gradually lift the legs in air and make them straight, join both the legs together and to avoid falling backward, bend your legs slightly forward. Now close your eyes and breath normally. While coming back to normal position, same steps should be done in reverse order.
After coming back to normal position stand straight for a while or perform shavasana to normalize the blood circulation.

Duration and timing of sirsasana

At initial stage sirsasana yoga exercise should be performed for 15 seconds. After gaining expertise it can be extended to as much as 30 minutes. Performing for longer duration needs supervision of a trained yoga teacher or at yoga training center.

Benefits of Sirsasana

As mentioned above Sirsasana is considered as king of all the yoga exercise or asanas as it provides pure blood to brain which is the controlling authority of whole body. Hence it prevents diseases of eye, ear and nose. Pineal gland and pitutary glands are activated due to this Sirsasana also helps in increasing memory. It provides sharpness and increases concentration of mind.

Sirsasana is also helpful in ailments like inflammation of intestine called colitis, hernia, hydrocoele and even varicose veins.

Sirsasana is very much effective in constipation and liver disorders as it activates digestive system. Sirsasana activates thyroid glands thus prevents hypothyroidism and helps in curbing obesity and menstral irregularities in women.

In men sirsasana cures certain ailments like male impotence, infertility due to azoospermia and also helps in maintaining celibacy.

Beauty conscious person should always perform this yoga exercise as sirsasana increases the glow and vitality of the face and skin and also prevents hair fall and premature greying of hair.

Precautions taken for Sirsasana

First of all sirsasana should not be done in a vague manner and it will be better to perform under a good yoga teacher having yoga teaching certification.
Any person having pain in ears or any discharge should not perform sirsasana. Person suffering from any heart disease, high blood pressure, unduly redness of eyes or cold and cough should not perform sirsana until they are completely normalized.
Sirasasana should be performed ideally in the early morning and in normal body temperature, so person suffering from any type of fever should avoid sirsasana.

Thus sirsasana on a whole is a yoga exercise which not only prevents hair fall and premature greying but also effective in various ailments.

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Kunjar Kriya or Gajkarni for acid reflux

Kunjar or Gaja both are sanskrit word which means elephant. This yoga is almost same as Vaman Dhouti and the only difference is that as in Vaman dhouti water is expelled as vomitus by vomitting again and again, here the entire water comes out in a single stretch just like elephant which takes water in their trunk and throws out at once. This is why this yoga procedure is called Kunjar kriya or Gajkarni meaning working like an elephant.

Yoga equipments for Kunjar kriya or Gajkarni

Kunjar kriya or Gajkarni ideally should be done in the morning. Not much yoga equipment is required except a container with 1-2 liters or lukewarm water having small quantity of salt. This procedure should be done under supervision of any yoga teacher initially.

Procedure of Kunjar kriya or Gajkarni

Drink the prepared water as much as you can exactly as in Vaman dhouti. Then contract your throat, mouth and neckand inhale forcibly just as in Ujjayee pranayama or inhale the air by mouth just like drinking water in a gulp. Now the abdomen is contracted which enables the water coming out of stomach just like a waterfall. A slight pressure on the abdomen by the left hand is permitted.

Benefits of Kunjar kriya or Gajkarni

It cleans the stomach and helps in secreting gastric juice thus curbing indigestion. It prevents acid reflux. It is very much helpful in controlling asthama and includes all the benefits of Vaman dhouti.

Apart from Vaman dhouti and Kunjar kriya, other two types of dhouti are Vastra dhouti and dand dhouti.

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Vaman Dhouti for Gerd relief

If you are not aware of Sanskrit words, you can have a Sanskrit English dictionary as the nomenclature of yoga in mostly in sanskrit.
Vaman dhouti is a process to clean stomach. It is very much helpful in gerd relief. Gerd meaning gastroesophageal reflux disease.
Dhouti is a samskrit word meaning cleaning of stomach. In this process there are four types of asanas and Vaman Dhouti is one of them.

Vaman Dhouti for Gerd symptoms

Vaman dhouti means cleaning by vomitting, it cleans the stomach and gives relief in gerd symptoms like heart burn, acid reflux etc. This is a process of cleaning by vomitting.

Yoga equipments for Vaman Dhouti

Vaman dhouti ideally should be done in the morning. Not much yoga equipment is required except a container with 1-2 liters or lukewarm water having small quantity of salt. This procedure should be done under supervision of any yoga teacher initially.

How to perform Vaman Dhouti

In the morning after being free from morning chores, person should be in light yoga clothings. Now drink the prepared water as much as you can irrespective of the taste.A nauseating sensation can be felt. After drinking sufficient water keep your legs cloer and bend to 90 degree forward and put your left middle and index finger and touch the throat, this will induce vomitting and the water which you had will be vomitted out, repeat touching the throat and vomit till all the water comes out. This whole process is also called badhi kriya.

Benefits of Vaman Dhouti

This yoga will remove the phlegm, abnormal bile and all the undigested food from the stomach. and makes the upper gastrointestinal tract clean. Person having any problem related to phlegm like asthama, stuffy nose, or having Gerd symptoms like acid reflux will be benefitted.
It also normalizes fever through perspiration, dizziness and related problems are also curbed.

Duration for Vaman Dhouti

For treatment purpose in case of acid reflux or any other disease it should be done once in a weak. For normal healthy person once in fortnight is sufficient.

Precaution taken while doing Vaman Dhouti

Vaman dhouti is not a yoga for beginners. It should be performed under supervision of trained yoga teacher. Those having congestion of eyes or any bleeding problem should not perform this yoga. It should be performed in as proper manner and person having heart disease should avoid this.

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Kapalbhati Pranayama

There are several pranayama among all Kapalbhati and Anulom Vilom pranayama are the most effective one. Kapalbhati literally means luminous head which indicates clarity of mind. Kapalbhati and Anulom Vilom has been doing a miracle in number of diseases including diabetes, asthama and even infertility due to azoospermia.
It is not very tough to perform but the procedure should be correct.

How to perform Kapalbhati

Ideally kapalbhati should be done in the morning in empty stomach, if early morning is a problem then it should be performed after 3-4 hours of meal. One should sit in sukhasana or padmasana and should inhale passiely and exhale forcefully. This provide aeration to blood circulation. Even a handicapped who is unable to sit in padmasana can do it sitting on the chair with straight spine. Inhalation and exhalation should be from nostril and abdominal muscles should come into act.

Duration to perform Kapalbhati

For normal person 15 minutes are more than enough if other pranayama Anulom Vilom, Ujjayee, Bhastrika and Bhramari are done. But in person having any skin problem like vitiligo or liver problem, infertility or even cancer or other tumor, the duration should exceed to half an hour.

Benefits of Kapalbhati

Kapalbhati is one of the most beneficial pranayama and has proven to be effective in several disorders that include even several types of tumors and chronic skin problems. It is helpful to control diabetes mellitus by stimulating pancrease thus increasing release of insulin.

Kapalbhati has been effective in various liver disorders and there are cases where even chronic liver diseases had witnessed improvement. Apart from that it has increased the survival rate in case of blood cancers and other tumors too.

Kapalbhati has been seen to increase sexual function and has been beneficial for infertility. Two important and most common causes of infertility is blockage of fallopian tube in females and oligospermia in males and Kapalbhati is helpful in both.

Kapalbhati is beneficial in common abdominal problems and controls indigestion, constipation, it has shown to be effective in irritable bowel syndrome,

Kapalbhati purifies blood circulation by aerating it and has been extremely beneficial in several chronic skin disorders like psoriasis, eczema, allergies, leucoderma, vitiligo and even acne.

Several mental disorders including anxiety, depression and even schizophrenia had been cured by this asana.

Thus one must make it a routine to perform Kapalbhati along with other pranayama like anulom vilom, bhastrika, Ujjayee and Bhramari gives a new motivation to live a healthy and fit life.

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Matsyasana A yoga for diabetes.

Matsyasana ia a sanskrit wod which means matsya meaning fish and asana means posture. This asana has been a tremendous effect in lowering blodd sugar not only when only insulin or pancreas is the culprit but also when etiology is due to the other factors like thyroid abnormailities and pitutary abnormalities.

How to perform matsyasana

Matsyasana should be performed usually in the morning in fresh air. One should lie down straight on back with legs straight and now bending knee a bit try to make an arch position lifting chest portion up and then raisng whole trunk, the floor should be pushed by elbows and head should be thrown backward resting crown of the head at floor. Forearm and arms should be for support. The posture should be as given in picture below. After attaining the posture breathing should be by abdomen, and chest should be expanded. One should not immediately come back to original position, but before that loose your body and come back in lying position.


Duration of performing matsyasana

The postion as described above should be attained for one minute and the entire round should be repeated at least three times.

Benefits of Matyasana

This asana along with Anulom vilom pranayama is very much effective in controlling diabetes. It shows a great benefit in controlling the function of thyroid gland, pitutary gland and pineal gland.
It helps to curb spinal problen and very much helpful in patients of chronic asthama.
This asana also shows a great help in person with abdominal problems related to kidney, stomach and intestine.
This yoga increases sexual function in both male and female.

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Hasyashana A balance of mind

Laughing has been considered most valuable thing as it brings you closest to proper Hasya mean laugh is a laughing yoga. Which help to set rid of irritation and stress and control anger. If you control your stress and anger your efficiency increases like anything. For a balance between mind and soul, this yoga is beneficial which neither require a yoga teacher nor any yoga equipment.

How to perform hasyasana

Laughing in any form is though to be beneficial but performing hasyasana as per procedure provides maximum benefits. For performing hasyasana, sit in sukhasana or padmasana, closing their eyes. Now start gradually by smiling and try to feel happy and think that you have nothing to do in the world and free from all burden and ailments. Gradually start laughing and increase intensity of laughing to louder and louder as much as you can and permitted. Laugh freely raising both your hands up. After reaching peak, gradually start decreasing the intensity with same pace as you have increased lowering the volume of laughter till it comes to a calm smile from where you have started. This completes one round.

Duration

Repeat the entire procedures for three rounds per day. You can do it even in the evening after your duty hours.

Benefits of hasyasana

This yoga is beneficial to overcome stress and anxiety. It balance your mind. It develops a healthy mind and gives a sense of relaxation keeping completely off from physical ailments as well as mental tensions like irritation, anger and depression. It even clears your throat and strengthens your lung.

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Om or Aum An absolute word

Om generally pronounced as aum while enchanting it not merely a word but a miracle, a power of the trinity Vishnu, Brahma and Mahesh. The sound revertebrates throughout the Universe and our bodies.. It should be enchanted in a meditative fashion to get maximum benefit.

How to perform Om chanting

Every day when we start performing yoga we should start by enchanting om and end by it. The proper procedure is as follows:
We should sit in sukhasana or padmasana and inhale to maximum of our lung capacity. Now word om should be enchanted by breaking it into three parts. After full inhalation open your mouth chanting Aa, then close your mouth opening partially and chant Oo and lastly after closing the mouth chant Mm. Making it Aum. This completes one cycle.

Duration
Om enchanting should be done at least five times when you start performing yoga and end by enchanting 5 times.

Benefits of Om enchanting

Om enchanting is the best way to energize yourself. While chanting om all the muscles of vocal cord gets activated. All the five senses gets stimulated. Om enchanting gives a special sense of being fit and it boosts energy circulation in our entire body.

Some more details about om or Aum
Of all the mantras, the most powerful and the significant one is the single-syllabled incantation called the Pranava. This is the OM. The available literature upon the significances of the Vedic mantra is almost voluminous. Nowhere in the world can we meet with a more sacred symbol that has got such a vast amount of significance.

From Vedic times until the present day the word 'OM' has been taken as a symbol and as an aid to meditation by spiritual aspirants. It is accepted both as one with 'Brahman' and as the medium, the Logos, connecting man and God. The entire history of the syllable is in the revelations of the Vedas and in the declarations of the Upanishads.

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Shavasana Yoga to control depression

Shav is a Sanskrit word meaning a dead body. This yoga is based on acquiring a posture of a dead body.
Now a days in this fast World most of the person are a victim of insomnia due to depression or mental fatigue. They are in search for a way of relaxation and ends up with something causing more tension. Shavasan is the best and simplest way to fight against today’s most common ailment.

How to perform Shavasana
It is the easiest and simplest yoga to perform and best way to attain mental peace. One should lie on the back, keeping both legs straight and apart by at least a foot. Both arms should be on floor a bit away from torso and palm should face above. Posture should be just like a dead body. Body should be at ease and loose enough and mind fully relaxed. The entire attention should be on breathing. Inhalation and exhalation should be from nostrils and in a rhythmic pattern.


Duration
The procedure should be performed for at least 5 minutes every day to attain calmness of mind and body and have maximum benefit.

Benefit of Shavasana
Depression, anxiety and mental disorder are the upcoming demons now a days and shavasana is the best way to fight against them. It also helps to get rid of physical as well as mental fatigue. It overcomes tension and is a great cure for insomnia. It keeps us cool and calm and provides the best way of relaxation.

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Bhramari Pranayama

Bhramari pranayama is useful for person in depression, anxiety, insomnia. It acts as a miracle in throat problem. This holistic approach of treating ailments are gaining popularity worldwide. Bhramari pranayama is done generally after performing Anulo Vilom pranayama for its full effect. The literal meaning of Bhramer is humming black bee because it gives a tingling sensation while doing it.

How to perform Bhramari Pranayama yoga

All pranayama starts by sitting in a posture of padmasana. Then one should close their eyes with both hands by four fingers and thumb on the ear. Now inhale and exhale forcibly with a humming or buzzing sound. Inhalation and exhalation should be from both nostrils and mouth should be closed. One should start slowly and then accelerate.

While perfoming bhramari pranayama one should take care that inhalation and exhalation should be from lungs and abdominal movements should be minimal.

Duration of Bhramari Pranayama

One should start by doing it 10-12 times which can be gradually increased to 25-30 times.

Benefits of Bhramari Pranayama

This yoga is very much useful for elevating mood and releiving anxiety and depression. This acts miracle in person with thyroid problems. It releases heat from body by perspiration and gives a feeling of pleasure. This yoga is also useful in lowering blood pressure and regulate circulation of blood. It is helpful in controlling asthama and other respiratory diseases.
Diabetes and heart diseases are said to be controlled. As anulom vilom is the main pranayama for these two silent diseases but a combination of both have an exponential benefit.

Precautions to be taken for Bhramari Pranayama

There may be a feeling of cold and tingling sensation, so it should be started slowly and increased gradually.
Breathing should never be stopped under any circumstances. Even if one feels dizziness they should stop the normal process and start normal breathing.

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Bhastrika Pranayama

Phlegm, bile and wind are known as main culprit for producing various physical disorders in our body, to balance them is the main benefit of this yoga. Bhastrika pranayama is mainly a combination of Kapalbhati and Ujjayee.In Sanskrit Bhastrika means 'bellows'. Rapid succession of forcible expulsion is a characteristic feature of Bhastrika.

How to perform Bhastrika Pranayama
Pranayama starts with sukhasana or padmasana posture, so one should sit in sukhasana posture with back straight and eye closed like meditaion, hand should be straight placed over the respective knees. Now there should be maximum exhalation and then inhalation through nostrils with full force and this should be done till one feel tired. Pattern should be rhythmic that is time for inhalation and exhalation should be more or less equal. During inhalation the lung should expand and and go back to original position during exhalation. Abdominal expansion should be minimum.

Duration
The whole process should be done 30-40 times, it should start with 10-15 times and gradually be increased.

Benefits of Bhastrika Pranayama

This yoga is very much useful in Muscular Dystrophy and Oxygen deficiency disorders. It balances wind, bile and phlegm as mentioned above.It supplies pure air thus helps in purification of blood. This yoga is helpful in countering obesity, asthama and lowers blood pressure. It also counters anxiety and depression.

Precaution
This yoga should be avoided in pregnancy and should be performed slowly by those who are suffering from high blood pressure and migraine. They should not give full effort. At initial stage or beginners should start slowly and increase the force gradually.

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Ujjayee Pranayama

Snoring is a common problem during sleep and it not only irritates other but also the person in sleep may face some problem like apnoea.
Ujjayee Pranayam is good for those who snores, becomes fatigue easily and having thyroid related problems.

How to Perform Ujjayee Pranayama
All pranayama starts after sitting in a sukhasana or padmasana posture. In Ujjayee pranayam one should sit in sukhasana, closing their eyes, relaxed and breathing normally. Now after full exhalation, one should inhale with both nostrils fully and neck muscles should be contracted to produce a low, uniformally pitched and continuous sobbing sound. A vibration in chest and head areas may be felt. Breath should be holded as long as one can. Now forming the pranayama posture, the right nostril should be closed with right thumb and one should exhale from left nostril or simply from mouth. There should be no rush while exhalation. Thus one round of Ujjayee Pranayam is completed. In Ujjayee pranayama some suggest to exhale from mouth as this is beneficial for asthama patients. Ujjayee pranayama can be done in lying as well as in standing position also. Ujjayee Pranayama in standing position must be practiced in fresh air, when the body is not tired, when the body temperature is normal, and when the practitioner is not in a hurry.



Duration
It should be repeated 3-5 times and at least two sets in a day. Start doing 1-2 times in one set daily and increase gradually.

Benefits of Ujjayee Pranayama
Ujjayee Pranayama is very much helpful in asthamatics as it helps in increasing the capacity of lungs, it helps in tackling thyroid problems. Those who are obese and have the habit of snoring, this yoga practice can do a miracle i few days and may curb snoring to a great extent. It is also helpful in removing any blockages thus regulating blood supply and preventing heart diseases. It is also useful in person having mental fatigue and other brain problems.

Precaution taken while doing Ujjayee Pranayama
Ujjayee pranayama should not be done in standing position during any stress or fatigueness. This yoga is not done in empty stomach. Best time is to perform in morning when mind and body are fresh.

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Anulom Vilom Pranayama

Pranayama counters many problems including health mental tension, depression, stress, anxiety. It is also useful to curb snoring and redice hypertension. There are different types of Pranayama. Anulom Vilom pranayama is one of them mentioned below.

How to perform Anulom Vilom Pranayama
One should sit comfortably in padmasana or sukhasana, keeping back straight and breathing normally. Form the pranayam posture with right hand. Close your right nostril with your right thumb and exhale slowly through the left nostril. Now inhale , slowly to your maximum capacity and then close left nostril with your ring and little finger and lift the thumb off the right nostril and exhale slowly through the right nostril. Then again inhale slowly through the right nostril and close it with thumb and lift your ring and little finger from left nostril and exhale slowly.
This is the complete one round of anulom-vilom pranayama.



Duration

Do 11 rounds of anulom-vilom pranayama at a time and three sets in a day.

Benefits of Anulom-Vilom Pranayama

This pranayama helps in various allergic disorders due to house hold allergens, pollens. etc. It helps to purify 72,000 blood vessels. This is excellent for nervous system, lungs and heart. This asana helps in curbing hypertension, phobias, insomnia, nervousness and other mental disorders.

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