The yogi should be cleansed and should find a neat and well ventilated place for practice. It is best practised at dawn or after sun set. Pranayama should follow the yogasans.
Anulom Vilom Pranayam
Take a comfortable sitting posture (Sukh asana or Vajarasana) with a straight back. You may even practise it sitting on a chair. Rest the left hand on the knee and with the thumb of the right hand close the right nostril and inhale deep in to the lungs through the left. Now use the ring finger to close the left and open the right
nostril and exhale. Do no twist your nose.
Bhramri Pranayam
A beginner can do this about 10-12 times after Anulom Vilom and gradually increase it to 25-30 times. It reduces high blood pressure, mental stress and the calming’effect is spontaneous. Gently cover your ears with your thumbs, place your index fingers on the forehead and breathe in slowly yet deeply and as you exhale with your mouth closed. The last three fingers should remain close to your eyes.
Kapal Bhati Pranayam
It is the best way to reduce your abdominal muscles and to detoxify your system. People with high blood pressure, weakness, ovarian cysts etc should consult their doctor beforehand. First, take anormal relaxing breath. Now, breathe in normally and breathe out forcefully pushing stomach inside and out in 10 exhalations. The inhalation should be effortless and it should be performed without strain. Again, take a refreshing breath and continue 3-4 times.
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