Although various procedures of pranayama, asana, hand mudras and meditation are described in scriptures and each one has its special significance, yet everything cannot be practised daily. This compact package of Yoga Asana, Pranayama, Sukshma Vyayayam and Mudras for daily practice takes about 45 minutes and benefits people of all age groups which ranges from mental peace, fitness, health, improved physiological functioning of the body and spiritual evolution.
Select Asana for Sitting :
Select a calm and quiet and clean place to do pranayama. The asana used for sitting should be a bad conductor of electricity, e.g. a blanket or kusa- mat. Those who are unable to sit on ground can practise Pranayama while sitting in chair. Choose any one of the asana given below to start the pranayama practice. [click the title of Asana to display description. First one is already displayed ]
- Begin in a seated posture.
- Bend the left knee and grasp the left foot with both hands and place the heel against the perineum and the sole of the foot against the inside of the right thigh.
- Exhale and reach down and loop the forefinger of the right hand around the big toe of the right foot and grasp the left foot with the left hand.
- Bend the right knee, grasp the right foot with both hands and place the outside edge of the right foot where the calf and thigh of the left leg meet, right ankle over left ankle. The heel of the right foot should line up approximately with the navel and be as close to the pubic area as possible.
- With palms up, place the hands on the knees, form a circle with the thumb and forefinger and extend the remaining fingers straight ahead.
- Sit on the floor in the Easy Posture.
- Take your right foot in your hands, and slowly place it on your left thigh as close to the crease of your hip as you can.
- Take your left foot in your hands, and slowly place it on your right thigh as close to the crease of your hip as you can.
- Be aware of correct posture as you open your chest, lengthen your spine, and gently pull your shoulders back; feel yourself relax as you sit proud, with your chin held high.
- Extend your arms over your thighs, and rest your hands and wrists on your knees, with palms facing upward.
- Place your hands in the Jnana Mudra Position.
Select Hand Mudra :
Gyan Mudra: Touch the tip of the thumb to the tip of the index finger, with the other three fingers stretched out. The tip of thumb has centers of pituitary and endocrine glands. When we press these centers by index finger the two glands work actively. As it is a mudra of knowledge, it enhances the knowledge.
Varun Mudra : When the tips of the little finger and the thumb are joined and the rest of the fingers are kept straight. Varun Mudra is formed. This Mudra increases the jal (water) element within the body. Also called as Jal-vardhak Mudra.
Apana Mudra : The tips of middle finger and ring finger touch the tip of thumb while the other two fingers are stretched out. Apan Mudra also known as Energy Mudra, supports the removal of waste materials and toxins from the body, as well as eliminates any urinary problems.
Prithvi Mudra : Tip of the ring finger touches the tip of the thumb, with the other three fingers stretched out. Prithvi mudrā is very useful to increase earth element and decrease fire element in the body. It can be used to treat the following disorders: removes fatigue, general weakness, lack of stamina, weight loss, osteoporosis, inflammatory diseases, ulcers in the stomach, Fever, Hyper thyrodoism.
Shunya Mudra : Bend the middle finger until it touches the ball of your thumb. Lightly press down your thumb on the middle finger. The other fingers are extended straight upward. This Shunya Mudra or Sky Mudra is supposed to work on the basic element of ether that permeates all space.
Start the Pranayama with Sukshma Vayaama :
1. Bhastrika Pranayama :
Sit in a comfortable Asana . Breathe in through both the nostrils, till the lungs are full and diaphragm is stretched. Then breathe out gently. Take deep breaths and then completely breathe out. There should be inhalation of 2½ seconds and exhalation of 2½ seconds in a rhythmic flow. Doing it non-stop, one can do bhastrika pranayama 12 times in one minute. Practice this pranyama for 2 minutes atleast and 5 minutes maximum.
Take a break and do the following two Sukshma Vyayayam (Subtle exercises) before doing next pranayama :
Stretching And Rotating Feet (Time: 1 minute)
Butterfly (Time: 1 minute) :
Rotating Fists : Sit comfortably and bring your hands straight in front. Hold your thumb in fist and touch both fists together. Rotate clockwise then anticlockwise. This can be done 10 times each.
2. Kapal Bhati Pranayama
After this pranayama take rest for some time and do the following Sukshma Vayaama during break:
Rotaitng Fists(Time: 1 minute)
Rotating Hand Round Shoulders:(Time: 1 minute)
3. Bahaya Pranayama
You may need to take a rest after this pranayama, do the following Sukshma Vayaama before Anulome Vilom Pranyama:
Pulling Hand Behind Head (Time: 1 minute)
Pushing Hands And Head Against Each Other (Time: 1 minute)
4. Anulom Vilom Pranayama
After this pranayama do the following sukshma Vayaama
Rotating Shoulders (Time: 1 minute)
5. Bharamari Pranayama
6. Udgeeth Pranayama
7. Pranav Pranayama / Meditaton
Try to look at the breath inside. In the beginning the friction of breath will be felt on the tip of nose. Gradually you shall be able to feel the touch of breath deep inside you. Thus, by chanting ‘omkara’ with every breath as a spectator (=Soul), one starts going into meditation automatically. Your mind will become highly one-pointed, absorbed in and identified with ‘omkara’.