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Complete Pranayama Sequence with Asana, Sukshma Vyayayam and Mudras

pranayamaAlthough 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 ]
  • Sit on the floor on a cushion or yoga mat with legs stretched out.
  • 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.
  • Sit erect with spine straight.
  • Relax your whole body and breathe normally.

Select Hand Mudra :

Mudras start electromagnetic currents within the body which balance various constituting elements and restore health. The joining of fingers creates an effect on the human body. Rest your hands on the knees in any one of the mudra given below. [click the title of Mudra to display description. First one is already displayed ]
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.

Start the Pranayama with Sukshma Vayaama :

After settling down with the asana and the mudra of your choice start the paranyama. The sequence of Sukshama Vayaama can be changed to your liking but the pranayama sequence should  be followed as given

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)
Sit on the floor with legs straight on front side. Keep your hands on the floor little behind your body. Relax on your hands . Stretch your feet towards your body and away from body.  Do this 4 – 5 times. Make a circle with your foot clockwise and then anticlockwise.  Do this 4 – 5 times.
Butterfly (Time: 1 minute) :
Sit with both legs folded in such a way so that both foot face and touch each other. Now lift and release your knees like a butterfly wings. This can be done for 2 to 3 minutes.
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

Sit comfortably with your spine erect. Place your hands on the knees and fold your fingers in any one mudra. Take a deep breath in. Expel the air as forcefully as you are comfortable with through the nose. This should cause the abdominal muscles to contract sharply and should draw the abdomen inwards towards the spine.  Let the inhalation be on its own, focus on exhalation. Right after the passive inhalation, exhale again forcefully and continue at a steady rhythm. As you exhale, pull your stomach. Pull your navel in back towards the spine. Do as much as you comfortably can.
After this pranayama take rest for some time and do the following Sukshma Vayaama during break:
Rotaitng Fists(Time: 1 minute)
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.

Rotating Hand Round Shoulders:(Time: 1 minute)
Sit comfortably and touch your fingers on shoulders Inhale and form a big circle by rotating your hands around shoulders clockwise and anticlockwise. Can be done 5-10 times.

3. Bahaya Pranayama

While sitting in siddhasana, Sukhasana or padmasana and throw the breath out, as much as you can, in one go. After throwing the breath out, touch chin to chest (jalandhara bandha), squeeze stomach completely and hold for a while (uddayana bandha), then release chin, breathe in slowly. When you feel like breathing in, take the breath while relaxing the bandhas slowly. After taking in the breath, throw it out again as before, without holding it up. While sitting in any of the three asana and mudra of your choice, breathe air out, touch chin to chest, squeeze stomach completely and hold for a while. then release chin, breathe in slowly. Repeat the process. Practice it 5 times. Advanced practitioners can do 11 repetitions.
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)
Hold both your hands with each other behind your head. Alternatively pull one hand with the other towards one side of body. Do this for 1-2 minutes.

Pushing Hands And Head Against Each Other  (Time: 1 minute)
Interlock your fingers of both hands. Bring them back of your head with front of palms touching head at backside. Push hands and head against each other. Push gently first then try increasing the pressure. Do this 3-5 times.

4. Anulom Vilom Pranayama

Raise your right hand and with its thumb close the right nostril (pingla nadiand while closing the left nostril use the ring finger and middle finger of the right hand. The palm of the hand should not be in front of the nose; it should instead be held away to the right side. Since ida nadi(left nostril) represents moon, lunar power, coolness and calmness, anuloma- viloma Pranayama is started from the left nostril for cleansing the nadi(energy channel). Closing the right nostril with the right hand thumb, we should gently fill the breath inside through the left nostril. When the inhalation is complete, we should close the left nostril with the ring finger and middle finger of the right hand and exhale completely through the right nostril. do this procedure non-stop, i.e. inhaling through the left nostril and exhaling through the right nostril, and then inhaling through the right nostril and exhaling through the left nostril. Do it for 5-10 minutes.
After this pranayama do the following sukshma Vayaama
Rotating Shoulders (Time: 1 minute)
Sit straight in Sukhasana. Keep both hands on knees. Rotate shoulders clockwise and opposite. Repeat this exercise 5-10 times.

5. Bharamari Pranayama

Close ears with thumb, index finger on forehead, and rest three on base of nose touching eyes, keep the mind centred on the medullary plexus (ajna- cakra). Now, humming like a bee and resonating 'OM', breathe out. Repeat this procedure for atleast 5 times.

6. Udgeeth Pranayama

Inhale for 3-5 seconds in a rhythmic flow, and breathe it out in about 15-20 seconds while chanting the sacred word 'OM' methodically. After one chanting is complete one should again breathe deep inside for 3-5 seconds in a rhythmic flow and breathe it out in 15-20 seconds chanting 'OM'. Visualize the breath entering and moving inside the body. Do udgeeth pranayama about 7 times in about 3 minutes.

7. Pranav Pranayama / Meditaton

After doing all the Pranayamas, concentrate your mind on inhalation and exhalation, and meditate upon udgitha(OM) with your prana. God has made poles in the shape of ‘omkara’. This pinda (body) and this bramanda (universe) n both are in the form of‘omkara’. ‘omkara’ is not a particular person or figure; it is a divinepower which is controlling and regulating the whole universe. Turn yourself into a spectator (=Soul) and while inhaling deeply and exhaling subtly your respiration rate should be so subtle that you do not feel like hearing the sound of your breath.
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’.

For detailed Information, Steps, Procedures and Benefits of each Pranayama, Asana, Sukshma Vyayayam and Mudra visit the following links :

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Know Yoga Asanas : Align with the Divine

Asanas' in Sanskrit means Yoga Postures. The Patanjali Yoga Sutras define Asana as – ‘Sthiram Sukham Asanam’, which means Asana is a pose that is steady and comfortable.
Yogasanas are not exercises. They are very subtle processes of manipulating your energy in a certain direction. It needs to be done with a certain level of awareness. It is estimated that there are thousands of asanas. in the incredibly varied discipline of yoga, with around 100 in active use by yogis all over the world. Asanas are designed to promote, a state of mental and physical well-being or good health. Asanas affect the glands, nerves, muscles and all the organs of the body. Most known Yoga Asana are listed below.

Yoga Asanas ; Align with the Divine

Click the 'Title of the Pose/Asana' for Detailed Description;

(Down Facing Dog Pose)
(The Shooting Bow Pose)
(Side-Reclining Leg Lift)
(Crescent Moon Pose)
(Half Moon Pose)
(Half Plough Yoga Pose)
(The Half Spinal Twist)
(The Half Locust Pose)
(Bound Angle Pose)
(Restrained Lotus Posture)
(The Crow Pose)
(The Child Pose)
(Beneficial Pose)
(The Cobra Pose)
(The Wheel Pose)
(The Staff or Stick Pose)
(The Bow Pose)
(One legged Pose)
(The Eagle Pose)
(The Cow Face Pose)
(The Plow Pose)
(The Hand Foot Big Toe Pose)
(The Crocodile Pose)
(The Frog Pose)
(The Cat Pose)
(The Monkey Pose)
(The Fish Pose)
(The Peacock Pose)
(The King of the Dance Pose)
(The Boat Pose)
(The Lotus Pose)
(The Mountain Pose)
(The Turned Side Angle Pose)
(The Posterior Stretch)
(The Wind Relieving Pose)
(The Shoulder Stand Pose)
(The Locust or Grasshopper Posture)
(The Corpse Pose)
(The Hare Pose)
(The Accomplished or Adept Pose)
(The Lion Pose)
(The Headstand)
(The Pelvic Posture)
(The Sun Salutation Pose)
(The Palm Tree Pose)
( The Triangle Pose)
(The Camel Pose)
(The Chair Pose)
(The Raised Leg Pose)
(The Thundbolt or Diamond Pose)
(The Warrior Pose II)
(The Half Shoulderstand)
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