Use lukewarm water for cleansing. Jalneti must be followed by kapalabhati to remove all water from nasal passage. Neti, is advised to practice weekly once or twice.
Dont’s
Should avoid in case of epistaxis, middle ear infection, and recent ENT surgery.
Beneļ¬ts
Neti helps in cleansing sinuses, beneļ¬cial in allergic conditions and reduces upper airway reactivity
2. Yogic SÅ«kį¹£maVyÄyÄmas / shithilikaranavyaya mas/ Pawanamuktasana series (Joint movements): Neck movements Shoulder rotation Trunk movement Knee movement, Ankle rotation
Do’s
Move the joints as far as possible.
Do it slowly with breath awareness
Dont’s
Do not over strain. Avoid this practice in case of severe joint pain and illness.
Beneļ¬ts
Joint movements help to increase blood circulation and reduce stiffness which enhance joint ļ¬exibility.
Breath should be slow, steady and controlled. It should not be forced or restricted in anyway.
Initially start the practice with few repetitions and gradually increase the number of repetitions.
If possible, maintain the ratio of 1:2 for inhalation and exhalation
Dont’s
In case of any cardiac disorders start with few repetitions and gradually increase the number of repetitions.
Don’t practice retention or hold at initial stage
Beneļ¬ts
Nadishodhan pranayama reduces the sympathetic activity and stimulate vagal (para- sympathetic) activity and decreases stress and anxiety.
Ujjayi increase the oxygen saturation in body.
Bhramari pranayama similar to humming may increase Nasal Nitric Oxide (NO), which mayimprove blood ļ¬ow to the ciliary epithelium and has anti- inļ¬ammatory action,
6. Yoga Nidra (Pratyaahara)
Do’s
Follow mentally with awareness as per the instructions given during practices.
Keep the eyes closed during the practice and avoid body movements.
Dont’s
Don’t open the eyes until asked.
Don’t sleep
Don’t ask any questions during the practice even if any questions arise in the mind.
Gradually increase the duration of the practice.
Beneļ¬ts
Reduction in sympathetic arousal and reduced emotional distress and improves quality of sleep.
Rejuvenate the body and helps to keep the mind calm.
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