Alternate Breathing
How
to do
Sit
straight (erect) in any one of the sitting asanas. (It may be Padmasana,
Siddhasana or Swastikasana). Extend the left hand and place it with the palm
covering the left knee. (Left Handers can place their right hand). Lift up the
right hand and place the forefinger (Index finger) and middle finger at the
centre of the forehead, so that the thumb and ring finger and small finger
remain on either side of the nostrils. Exhale all air that remains in the
lungs. Close the eyes and concentrate on the breathing.
Now close the right nostril with the thumb (left handers left nostril) and inhale deep and steady through the left nostril till the lungs are full. Hold for one second and close the left nostril with the ring and small fingers. Exhale the air through the right nostril deep,slow and steady, taking more time than used to inhale.
Now inhale as before through the right nostril, hold for one second, close it with the thumb and exhale through the left nostril. Now one Pranayama is complete. Do the alternate process 5 times in the beginning. By practice you can easily pick up. It is very simple. After one week you can do it 10-20 times. Do it in the morning and evening. In any Pranayama while doing it do not keep the mouth open. The inhalation and exhalation should take place through nose only.
Benefits:-
This
Pranayamam removes all unwanted thoughts from the mind and it becomes calm. The air reaches each and every part of
lungs. It is extremely good for the
circulatory system. It cleanses up the brain cells. As the Prana enters the Ila,
Pingala nerves become toned up. Gives
sound sleep.
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