• Surya Namaskar
• Standing Postures
• Sitting Postures
• Lying Posture-Abdomen
• Lying Posture-Back
• Shatkarma
• Pranayama

Surya Namaskar

Surya Namaskar is the most useful and popular mode of Yogic exercise, which briefly bestows the benefits of Asanas, Pranayamas and Mudras altogether. It consists of a series of 12 postures, which are performed early in the morning facing the rising Sun. Surya Namaskar energizes the entire neuro-glandular and neuro- muscular system of the body and its regular practice ensures a balanced supply of oxygenated blood and perfect harmony to all the systems of the body, thus invigorating the entire psychosomatic system of human constitution.

 

Standing Postures

Garudasana (Eagle Posture)

Technique: Take a standing position. Raise the right leg and twist it around the left leg. Ideally, the right should lie in front of the left thigh and the right foot should rest on the calf of the left leg. Now, fold the two arms at the elbows. Twist the right arm around the left arm. Try to place the palms together so that they resemble the beak of an eagle. Slowly bend the legs and lower the body as far as you are able, while maintaining the balance. Maintain it for short time and slowly return to the original position.

Benefits: It keeps the joint flexible and helps in sciatic and hydrocele.

Katichakrasana (Lumber-Wheel Posture)

Technique: Stand erect with the feet about half a meter apart. Then twist your body to the right, keeping the position of your feet and legs fixed. Allow your arms to rotate and entwine your body. Also rotate your head as far as possible in the same direction as the twist of the back. In the final position, your left hand should rest on your right shoulder; your right hand should be in contact with the left side of your waist; and your eyes should gaze backwards over your right shoulder.

Benefits: It helps to removes constipation, flatulence and control diabetic mellitus. It helps to keep lungs, lumbar spine and neck healthy.

Padahastasana (Foot-hand Posture)

Technique: Stand upright place the feet together. Let the trunk progressively bend forwards. Try to let your head hang as closely as possible to the knees. Hold your legs as near as possible to the feet. Relax your muscles and keep your legs straight. The head should be gently pulled towards the knees by slowly tensing the arm muscles. Stay for a few minutes and slowly return to the final position.

Benefits: It helps to keep abdomen healthy and removes the extra fat.

Tadasana (Palm-tree Pose)

Technique: Stand erect with your feet about 15 cms apart. Keep your eyes open throughout the practice. Interlock the fingers of both hands. Then hold your arms directly above your head. Gently adjust your hands so that the palms face upwards. Then stretch your whole body upwards as far as possible. Raise yourself on tiptoes, all the time trying to stretch up as high as you can. Remain the final position for a few seconds. Then lower the body and bend and relax the arms.

Benefits: It helps to keep spine healthy.

Precaution: The patients of varicose veins and dizziness or who find balancing difficult must not perform this asana.

Trikonasana (Triangle Pose)

Technique: Stand erect with your feet one meter apart. Raise your arm sideways to shoulder height. Slowly lean to the right and bring the right hand to the right toe. Your arms should be in one straight line with your head facing forwards. Your arms, legs and the whole body should lie in one vertical plane. When your right hand touches your right foot, your left hand should simultaneously point directly upwards. To complete the movement, turn the head upwards and gaze your left hand.

Benefits: It helps to remove constipation, muscular stress and improves the appetite.

Urdhva-hastottanasana (Up-Stretched Arms Posture)

Technique: Stand on the ground with joined feet. Raise your arms and the fingers of the hands interlocked. In one smooth movement, looking straight ahead, drop down to the left, bending from the waist, try to get low enough for your arms to be parallel with the floor. Come back to the center and repeat on the right.

Benefits: It makes the waist slim, the chest broad and removes fatty deposits on the hips and the buttocks. In increases height and relieves painful condition of the ribs.

Vrikshasana (Tree Pose)

Technique: Stand straight; put the feet together arms on the respective sides. Lift the right foot and grasp the ankle by your right hand. Fold the right leg and maintaining the balance place the right heel at the top (joint region) of the left thigh with help of both hands. The sole of the right feet should press the thigh and toes pointing downwards. Folded leg should be at right angle to the other leg. Now join the palms and finger in supplication manner raise and keep at chest, slowly raise them above the head keep the body in balance for some time. Now down your hand to chest and take them and come back at your previous position.

Benefits: It helps to improve the concentration and balance the mental status. Keeps healthy musculature.

Sitting Postures

Akarna Dhanurasana (Pulled- Bow Pose)

Technique: Hold the toes of one foot only and twist the elbow outwards and upwards. Do the same with other foot. Hold the final position for as long as possible, breathe normally. Slowly release the posture while exhaling.

Benefits: It is very useful for overcoming lethargy and sluggishness in mind and body. It improves the functioning of digestive, eliminative and reproductive organs.

Precaution: People suffering from knee-pain, backache, sciatica, spondylitis, headache, stiffness in the neck should not practice this asana.

Ardha Matsyendrasana (The Half-Spinal Twist)

Technique: Keep the right foot by the side of the left buttock, the left leg on the top, with the foot in front of the right knee and the left knee raised upward. Inhale while raising the arms shoulder high, keeping the elbows straight. Twist the left, place the right arm by the outer side of the left knee and hold the left ankle with the right hand. Take the left arm behind the back and rest the back of the left hand against the right side of the waist. Practice on both sides changing the leg and arm position.

Benefits: It is highly beneficial in constipation and indigestion. It improves the liver function and removes the debility of kidney. Highly useful in diabetes. It relaxes the muscles of shoulders and back.

Precaution: Those suffering from stiffness in spine should practice it carefully.

Ardha Padmasana (Half-Lotus Pose)

Technique: Sit on the floor with the legs extended in front of the body. Fold the left leg and place the left foot on the floor beside the right thigh. Then fold the right foot on top of the left thigh. Without straining, try to place the heel of the right leg as near as possible to the abdomen. Adjust your body to a comfortable position. Hold the back, neck and head upright. Place the hands on the knees or clasp them and place them in the lap. Close your eyes and relaxes the body.

Benefits: It induces mental calmness. It also tones up the organs, muscles and nerves.

Baddha Padmasana (The Locked Lotus Pose)

Technique: Sit in Padmasana. Take the arm behind the back and cross them. Breathe out, leaning forward slightly and reach for the right big toe with the right hand and left big toe with the left hand. Hold the big toe of the foot which is uppermost first. Breathe in deeply, Exhale, bend forward and try to touch the forehead to the floor. Remain in the final position for as long as comfortable.

Benefits: It alleviates pain in shoulders arms and back. It encourages normal growth in children with poorly developed chests.

Bakasana (Crane Pose)

Technique: Relax in the standing position with the feet together. Raise the arms in front of the body over the head. Bend forwards from the hips and grasp the toes of the right foot with both hands. Slowly stretch the left leg behind, raising it as high as possible and bring the forehead towards the knees. Keep both legs straight. Lower the leg and return the upright position. Change legs and repeat the practice.

Benefits: It helps to give strength to shoulder, upper arm and fingers and improves the function of the lungs.

Janu Sirsasana (Knee-and-Head Posture)

Technique: Sit up right on the floor with your legs stretched out in front of you. Place your left heel firmly against the groin (upper inner side) of the right thigh, while the right toe is fully stretched out in front of you. Take a deep breath and carry your arms over your head. Exhaling bend forward in the manner that your hands catch hold of your right toe and the forehead, abdomen and the chest lay over your right leg. If you are quite flexible you should try to stay in this position for some time & if you succeed in staying there, you should allow deep but slow breaths into the stomach. Return to the starting position slowly.

Benefits: Circulation from the toe to top improves tremendously, particularly the functioning of pancreas, liver & kidneys get a good boost.

Precaution: The patients of cervical spondylitis and migraine must not perform this asana nor is it good for the back pain patients and High/Low BP patients.

Gomukhasana (Cow-Face Pose)

Technique: Sit in Veerasana. Make sure that the right knee is located directly above the left knee. Hold the back straight. Raise the right arm and place the hand over the shoulder. Place the left arm and hand behind the back. Try to grasp the left hand with the right hand behind the back. Join the finger of two hands. Raise the head so that it faces forward.

Benefits: Its practice relieves the pain of waist and its lower part. Helpful in keeping the spine erect. It is highly beneficial in arthritis and piles.

Precaution: Those suffering from bleeding piles should not practice it.

Gorakshasana (Goraksa Posture)

Technique: Sit with leg stretched out in front of the body. Bend the knees, take hold of the feet and place the soles together. Draw the heel up to perineum. Raise the heels, keeping the balls of the feet on the floor. Place the hands behind the buttocks, fingers pointing backwards, and lever the body forward until the feet become vertical. The knee should remain in the floor. Cross the wrists in front of the navel. Hold the left heel with the right hand and the right heel with the left hand. Straighten the spine and face upward.

Benefits: It removes the extra fat from lumber region and makes knees and joints flexible.

Mandukasana (Frog Pose)

Technique: Sit in Bhadrasana with toes pointing outwards. The buttock should rest on the floor. Place the hands on the knees hold the spine and head straight. Close the eyes and relax the whole body.

Benefits: It enhances the jatharagni, reduces the fatness of abdomen and beneficial in diabetes, constipation and digestive disorders.

Matsyasana (Fish Pose)

Technique: Sit in Padmasana. Place the hands on the floor slightly behind and to the side of the buttocks. Support the weight of the body on the straight arms. Bend one of the arms, allowing the forearm and elbow to rest on the ground. Then slowly bend the other arm so that both elbow rest on the ground. At this stage, the trunk and head should be supported above the ground behind the buttock.

Benefits: Beneficial for lungs, throat and eyes. Relieves the pain of back and neck. Keeps the navel at right place and useful in female disorders and diabetes.

Precaution: People who are suffering from peptic ulcer, hernia or any serious spinal ailments should not do this asana.

Mayurasana (Peacock Posture)

Technique: Kneel on the floor. Place the two feet together. Separate the knees. Place the both palms on the floor between the knees, the fingers should point backwards towards the feet. Bring the wrist and forearm together so that they touch. Lean forward and rest the abdomen on the top of the elbows in the region just below the navel. Stretch the legs back so that they are straight and together. Slowly elevate the trunk, head and legs so that they lie in one straight, horizontal line. The whole body should be balance on the palms.

Benefits: It helps to improve the metabolism and purifies the blood. It helps to control blood sugar.

Muktasana (Liberated Posture)

Technique: Place the heel of the left foot near the anus. The right foot should be placed on the left foot in such a manner that the heel of the right remains beneath the testicles. This asana is described as similar to Siddhasana and has been said to “the giver of perfections and supernatural faculties”.

Benefits: This practice enhances and develops spiritual faculties as well as the capacity concentrate.

Padmasana (Lotus Pose)

Technique: Bend the right knee and bring the foot up the right buttock. Place the right foot so that the ankle rests high up on the left thigh close to the hip. Bend the left leg in the same way. Place the hands on the knees in either chin. Bend the head forward in a relaxed position, keeping the spine erect.

Benefits: It is helpful in relieving the physical, nervous and emotional problems. Its practice enhances the jatharagni and strengthens the joints.

Precaution: People suffering from knee pain should practice only after the consultation with Yoga teacher.

Parvatasana (Mountain Pose)

Technique: Sit in Padmasana. Using the arms for support, slowly raise the buttocks off the ground so that the weight of the body is entirely on the knees. Slowly straighten the spine and make the back and legs vertical. Fix your gaze on a point on the wall directly in front of the eyes. Raise one arm upwards, maintaining balance with the other arm. Then try to raise the other arm upwards.

Benefits: It helps to balance the nervous system.

Paschimotanasana (Posterior Stretch)

Technique: Sit on the floor with legs stretched out in front of the body. Place your hands on the knees, palms facing downwards. Relax the whole body, especially the back muscles.

Benefits: Its practice removes Constipation, Indigestion and Seminal weakness. It prevents from sciatic.

Precaution: The patients of High blood pressure, Spinal problem and Dizziness should avoid this exercise.

Siddhasana (Pose of an Adept)

Technique: Sit with the heel of the left foot pressing the perineum. Place the right foot so that the heel presses the pubis, directly above the generative organ. Push the toes and edge of the right foot in between the left thigh and calf muscles. Lower the chin towards the collarbone, relax the head. Gaze into the eyebrow centre.

Benefits: It relaxes and keeps the whole nervous system in normal condition. This asana is excellent for meditation and brahmcharya.

Precaution: Siddhasana should not be practiced by people with sciatic or sacral elements.

Simhasana (Lion Posture)

Technique: Sit in Vajrasana. Separate the knees about 45 cms. The toes of the feet should remain in contact. Lean forwards and place the hands on the floor between the legs. The hands should be side by side with fingers pointing backwards. Straighten the arms fully and arch the back; eyes should be kept open during the practice. Fold the tounge backwards so that the tip presses hard against the soft plate at the top and back of the mouth. Simultaneously, produce a clear, loud and steady vocal sound from the throat.

Benefits: It helps to keep healthy Ear, Nose, Throat and Mouth.

Sirshasana (Head stand)

Technique: Sit in Vajrasana. Place the forearms on a folded blanket with the fingers interlocked and elbows in front of the knees. The distance between the elbows should be equal to the distance from each elbow to the interlocked fingers, forming an equilateral triangle. Place the crown of the head on the blanket between the interlocked fingers. Wrap the hand around the head to make a firm support so that it cannot roll backwards when pressure is applied. Slowly straighten the knees and raise the calves. The whole body should be in one straight line with the feet relaxed. Relaxing in the final position for as long as comfortable.

Benefits: It improves and makes all the systems of the body healthy. It improves the function of brain and pituitary gland.

Precaution: Those suffering from high blood pressure, chronic cold, heart disease, cervical spondylitis should not practice it. In the beginning one should practice it for short duration.

Supta Vajrasana (Reclining Vajrasana)

Technique: Sit in Vajrasana. Slowly bend the back, taking the support of first the right elbow and arm then the left. Bring the top of the head to the ground, arching the back. Place the hands on the thighs. Try to keep the knees in contact with the floor. Close the eyes and relax the body. Breathe deeply and slowly in the final position. Return to the starting position in the reverse order.

Benefits: It is, especially beneficial in the control of high blood pressure, sciatic and constipation. It should not be practiced in the conditions like backache and flatulence.

Precaution: Those suffering from gastric problem and pain in hip should not practice it.

Tolangulasana (Weighing Scale Pose)

Technique: Sit in Padmasana. Slowly and carefully lower the back to the floor, using the hands and elbows to assist the movement. Place the palms of the hands underneath the buttocks. Raise the trunk and legs so that the whole body is supported only on the buttocks and forearms. Remain the final position for a comfortable period of time without straining.

Benefits: It helps to remove fatness and abdominal disorders.

Uddiyana Bandha

Technique: Sit in meditation asana with the knees flat on the ground. Place the palms of the hands flat on the knees. Close the eyes and relaxes the whole body. Exhale as deeply as possible by accentuated contraction of the abdominal muscles and the chest; the lung should be emptied as much as possible. Take false inhalations that will automatically raise the diaphragm and enable the abdomen to become concave in shape being raised inwards and upwards.

Benefits: It improves the digestive system and functions of the hormonal glands.

Precaution: People who suffer from heart problems, peptic ulcers and colitis should not practice it.

Ushtrasana (Camel Pose)

Technique: The top of the feet should rest on the ground. In the starting position the thighs, trunk and head should all be vertical. Lean backwards slightly. Simultaneously turn to the right side and grasp the right heel with the right hand. Straighten the arm, allowing the arm to support the weight of the body. Then square the body and grasp the other heel with the left hand. Allow the head to hang backwards.

Benefits: It strengthens the digestive organs. It is beneficial for digestion, elimination and reproductive disorders.

Precaution: Those suffering high blood pressure, heart disease, hernia should not practice it.

Vajrasana (Adamant Pose)

Technique: Position the feet so that the big toes touch each other. Bring the buttocks downwards onto the heel by taking support with the hands on the floor. Hold your head upright and neck and back in one straight line but without excessive backward arching of the spine. Place your hands on top of your legs near the knees. Relax the arms and the whole body.

Benefits: It improves the functioning of whole digestive system. It is quite useful as an asana after meals. Enhances the blood circulation in the organs above the waist and useful for the person having more sleep.

Vakrasana (Twisted Pose)

Technique: Sit on the ground bend the right leg by the knee and place the foot beside the left knee. Keep the spine straight and twist the waist towards the right as you exhale. Bring the left around the right knee and catch the right big toe. Take the right arm back and keep the palm on the ground in such a way that the trunk is kept erect with a proper twist. Repeat for the opposite side.

Benefits: It makes the spine flexible. Useful for general backache.

Yoga Mudra

Technique: Sit in Padmasana. Close the eyes. Holds the hands behind the back. Breathe slowly and deeply. Try to touch your forehead on the ground in front of your body; relax the whole body, especially the back as much as possible. Stay in the final position as long as you can.

Benefits: It improves the metabolism and removes constipation and improves seminal weakness. Avoid this asana during High Blood Pressure and Headache.

Lying Posture-Abdomen

Ardha Shalabhasana - Half-Locust Pose

Technique: Take the same starting position as Shalabhasana. Breathe deeply, retain the breathe and raise your left leg. Use the back muscles as much as possible, assisted by the arms to raise the left leg. Keep your chin straight forwards on the ground, and shoulder as low as possible. Try to hold the final position for as long as possible without strain. Then lower the legs and breathe out slowly. Then repeat the same procedure with other leg.

Benefits: It improves eyesight and hearing. It improves blood circulation.

Precaution: If one is suffering from dizziness, cervical spondylitis, backache & sciatica, one must not practice this asana without consulting an experienced Yoga therapist.

Bhujangasana - Cobra Pose

Technique: Lie flat on the stomach with the legs straight and the sole of the feet uppermost. Place the palms of the hands flat on the floor below and slightly to one side of the shoulders; the fingers should point forwards and the arms should be bent with elbows facing backwards.

Benefits: It helps to keep the female reproductive organs healthy. Enhances appetite, relieves constipation and makes the spine flexible and healthy. Relieved from, indigestion, flatulence and menstrual disorders.

Precaution: The patients of sciatica, hernia, slip-disc and ulcerative colitis should not do this asana.

Dhanurasana - Bow Pose

Technique: Hold the feet together so that the big toes are in contact. Place your chin on the ground. Tense your leg muscles and try to straighten your legs. The back, the arms and the rest of the body should be relaxed as much as possible. Hold the head back and raise the chin. Stay in the final pose for as long as comfortable and slowly return to the original position.

Benefits: It keeps the spine healthy and flexible, removes the nervous debility and helpful in relieving the pitta disorders and constipation.

Precaution: People who suffer from hernia, peptic ulcer or duodenal ulcer, appendicitis, colitis, high blood pressure should only practice after the consultation with Yoga experts.

Makarasana - Crocodile Pose

Technique: Lie flat on the stomach with the heads and shoulders raised off the grounds. The head is cupped in the palms with the elbows resting on the ground. Relaxed the whole body and close the eyes. Be aware of the natural and rhythmic breathing pattern.

Benefits: It is useful for relieving the physical or mental tiredness and helpful in concentration.

Precaution: People, who suffer from severe cervical spondylitis, should not perform this.

Naukasana - Boat Pose

Technique: Lie flat on the blanket facing upwards. Rest your straight arms on the floor beside your body with palms facing downwards. Breathe deeply and raised your arms, legs and shoulders off the ground. Try not to raise the feet or shoulders more than 15 cms from the grounds. Don't strain, but try to hold this raised position for as long as possible.

Benefits: It improves the digestive process and activates the intestines. Useful in relieving the nervous debility and stress. It has an important role in keeping the navel at the right place.

Shalabhasana - Locust Pose

Technique: Lie flat on the ground, face downwards. Legs should be straight with feet together; the arms can be placed either side of the body or under the body. Keep the chin in contact with the ground throughout the practice. The shoulder should be as near as possible to the floor. The elevation of the legs is produced by applying pressure on the arms and contracting the lower back muscles. Hold the legs in the raised position while retaining your breath. Then slowly lower the legs and exhale.

Benefits: It strengthens the abdominal muscles. Beneficial for digestion and relieves constipation. It strengthens the lungs also.

Precaution: Those suffering from high blood pressure, heart disease and having complaint of asthma should not practice it.

Lying Posture-Back

Chakrasana - Wheel Pose (Supine)

Technique: Bend the legs and place the heels near the buttocks; the feet should be about half a meter apart. Bend the arms and place the hands on the ground beside the back of the head; the fingers should point towards the shoulders with the palms flat on the floor. Then raise the head and trunk off the ground by strengthening the legs and arms. Try to arch the back as much as possible to take the final pose. Let the head hang between the two straight arms and slowly return to the original position.

Benefits: It strengthens the abdominal muscles, and the digestive process becomes smooth. Spine becomes flexible and healthy. Delay ageing, reduces abdomen and strengthens the chest.

Ek Padottanasana (Half-leg raise)

Technique: Lie down on your back with the legs bent at knees & the feet placed near your hips and the hands placed on your abdomen. While inhaling, raise your right foot up towards the sky (keeping your knee slightly bent), exhaling bring it down. Repeat the same movement with the other leg too.

Benefits: Good for the aching back, sciatica and knee pain etc.

Precaution: Do these movements very slowly. Don't straighten your leg. Avoid jerks.

Halasana - Plough Pose

Technique: Lie flat on the floor, facing upward. The legs should be straight and together and should remain so throughout the practice. Breathe in deeply. Slowly raise the two legs to the vertical position; use the abdominal muscles as much as possible. Then fold the legs over the top of the head, the buttocks and hips should also be simultaneously raised. Gently lower the feet towards the ground behind the head. Exhale, come to the original position.

Benefits: Relieves from constipation and keeps the spine supple. It keeps healthy thyroid and parathyroid glands and helps in preventing diabetes mellitus.

Precaution: Sedentary people should not do this asana. The patients of headache, migraine, back pain, sciatica, stroke & HBP must not do this asana.

Pavanamuktasana - Wind-releasing Pose

Technique: Bend the right leg and bring the thigh and knee as near as possible to the chest. The other leg should remain straight. Place the hands over the knee and interlock the fingers. Gently pull the knee nearer the chest. Relax the whole body keeping the straight leg, back and head on the floor. Bend the other legs towards the chest and repeat the same procedure as above.

Benefits: It gives relieve from flatulence and constipation and helps in reducing the abdominal fat.

Sarvangasana - All-Limb Posture

Technique: Lie flat on your back with both legs straight and together. Straighten your arms and place them beside the body, palms and downwards. Slowly raise your legs by contracting and utilizing the abdominal muscles. It should take at least 10 seconds for the legs to reach the vertical. At the end of the movement, the buttocks and back should be on the ground with the legs pointing directly upwards.

Benefits: It activates the thyroid glands and keeps balance in all organs and systems of the body. Prevent graying and falling of hairs. It increases in glow in face and reduces the fat in abdomen.

Precaution: Those suffering from High-blood pressure, Epilepsy, Neck pain, Sciatica, lumber pain should not practice it.

Setu bandhasana

Technique: Lie down on your back, bend your knees, and put your feet flat on the floor, near your buttocks. Keeping your feet 16”-18” apart from each other, while inhaling push your hips up your head, shoulders, and the soles of your feet remain comfortably placed on the floor. Hold on there for 20 seconds but continue breathing up to your abdomen.

Benefits: It can bring great strength and flexibility to the spine and back muscles, besides improving your pelvic & abdominal muscles & other organs that are housed in that region.

Precautions: The patients of hernia, lordosis, pot belly, severe back pain and sciatica should avoid this asana.

Shavasana - Corpse Pose

Technique: To practice this asana, one should lie motionless on the floor like as dead body in order to secure complete relaxation of all parts of his body and remove tensions, both physical and mental.

Benefits: It relieves the nerves disorders. It is highly useful for stress related physical or mental tiredness and for the patients suffering from Insomnia. It enhances the meditation.

Uttanapadasana - Raised-leg Pose

Technique: Lie comfortably on the ground with legs stretched put. The hands should be placed beside the hips. The body above and below the hips and waist should be raised about a foot and the hands should be moved from the hips to the raised thighs. Care should be taken that no portion of the body above or below the waist and hips touches the ground. Palms resting on the ground. While inhaling slowly raise both the legs without bending at the knee to 60-degree angle. Maintain the position with normal breathing. Exhale and slowly bring down both the legs and place them on the ground.

Benefits: It is also helpful in abdominal pain, flatulence, indigestion and diarrhoea. It builds up the abdominal muscles too. It is also effective in overcoming the nervousness.

Viparita Karani - Inverted Pose

Technique: Assume the inverted pose of the body. Make the legs perfectly vertical. Relax the body as much as possible. Fix your awareness at the manipura chakra trigger point in the spine.

Benefits: It enhances the blood circulation in heart, lungs and brain and relieves the disorders related to thyroid and parathyroid glands.

Precaution: People suffering from high blood pressure, heart diseases, enlarged thyroid should not perform this practice.

Shatkarma:

Kapalbhati

Technique: After taking a comfortable sitting position, preferably the lotus pose, take few deep breaths. Then try to exhale forcefully and continuously with passive inhalation. Practice three rounds in the beginning, each round consisting of ten expulsions, and gradually increase the number of rounds to five or six. Between successive rounds, normal respiration is allowed to give the needed rest. After few weeks practice, increase the expulsion to twenty or twenty-five.

Benefits: It stimulates the whole body, improves circulation and invigorates the nerves.

Nauli

Technique: Stand erects and maintains one and half feet distance between legs. Lean forward, place hands on respective knees or thighs. Exhale completely and retain the breath outside. Expand the chest and raise the diaphragm so that abdomen is drawn in and there becomes a cavity in abdomen. Now try to isolate the central abdomen muscle. This cannot be achieved during first effort. But the practice should be continued.

Benefits: It stimulates the pancreas by increasing the circulation of blood and by developing the intra-abdominal pressures.

Kunjal

Technique: Sit in Kagasana. Consume 4-5 glasses of saline water/ plain water or as per one's capacity continuously. Stand up and bend forward. Then insert the index, middle and ring fingers and stimulate the upper digestive tract. Continue the stimulation till the water is completely vomited out. Relax for a while in shavasana after the practice.

Benefits: It stimulates the pancreas by increasing the circulation. It also increases the circulation to the abdominal organs.

Precaution: The hypertensive person should not exert much.

Jalneti

Technique: Fill the neti pot with the prepared salt water. Gently insert the end of the nozzle into the end of the left nostril. Progressively tilt your head to the right side while simultaneously raising the neti pot in such way that water runs into the left nostril. Your mouth should be kept open so that you can breathe. Allow the water to flow through the nostrils for 10 to 20 seconds. Then remove the neti pot and remove the water and impurities from your nose by closing the left nostril and breathing quickly from other nostril. Follow the same pattern with other nostril.

Benefits: Neti is the best method of preventing and eliminating colds.

Precaution: Person who suffers from chronic bleeding of the nose should not do neti without the guidance of the expert.

Pranayama:

Bhastrika

Technique: Sit in any meditative comfortable position. Inhale and Exhale with force. This mimics the bellow of a smith. Continue for 10-15 rounds in the beginning and extend the number of rounds as the practice continues.

Benefits: It stimulates the whole body, improves circulation and invigorates the nerves.

Surya Bhedi

Technique: Sit in any comfortable position and close the eyes with spine erect. Close the left nostril and take deep breath through the right nostril. Then, exhale through the left nostril by closing the right nostril. Continue the practice for a desired number of rounds.

Benefits: This practice will help to counteract the dominance of para sympathetic nervous system. This will also help in burning of excessive calories in the body.

Ujjayi

Technique: Sit in any comfortable position. Close the glottis to the half by adopting partial Jalandhara bandha. Slowly draw the air in through both the nostrils, producing a sound in such a way that its touch is felt from the throat to the chest. One can hold the breathing for while as per one's capacity. Then gently exhale the air through both the nostrils. While inhalation and exhalation the air passes through the wind pipe in the throat region with friction and hence the breathing will be with hissing sound.

Benefits: This practice helps to reduce the inflammation of joints. It gives general well-beingness to the patient.

Nadishodhana

Technique: Sit comfortably in any meditative posture with closed eyes. Keep the spine erect. Close the right nostril with the right thumb and inhale slowly through the left nostril. After complete inhalation, close the left nostril with the ring finger of the right hand. Open the right nostril and exhale slowly. After complete exhalation, again inhale through the right nostril. Close the right nostril by pressing it with the right thumb. After opening the left nostril, breathe out slowly and completely. This constitutes one round of Nadhishodhana. Repeat the same for a desired number of rounds.

Benefits: It helps to reduce the inflammation of joints and balance the autonomic nervous system.