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Mantra
During Pranayama
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The
Mantra for repetition during the practice of Pranayama is laid down in the
Isvara Gita: When the aspirant holding his breath repeats the Gayatri thrice,
together with even Vyahritis in the beginning, the Siras at the end and the
Pranava, one at both ends of it, this is, what is called the regulation of
breath.
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Yogi
Yajnavalkya, on the other hand, declares thus: The upward breath and the
downward breath, having been restrained, regulation of breath is to be
practised by means of the Pranava (!) with due regard to the unit of measure of
the Mantra.
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This
repetition of the Pranava alone, is meant for the Paramahamsa Sannyasins. It
has been declared in the Smritis, that ordinary contemplation is to be
practised, through the inhalation and other stages of breath-regulation at
one’s navel, heart and forehead, with reference to the forms of Brahma, Vishnu
and Siva respectively. For the Paramahamsa however, the only object of
contemplation has been declared to be Brahman. The self-controlled ascetic is
to contemplate upon the supreme Brahman, by means of the Pranava,
declares the Sruti.
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Exercise
No. 1
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Sit
on Padmasana. Close your eyes. Concentrate on Trikuti (the space between the
two eye-brows). Close the right nostril with your right thumb. Inhale slowly
through the left nostril as long as you can do it with comfort. Then exhale
very very slowly through the same nostril. Do twelve times. This is one round.
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Then
inhale through the right nostril by closing the left nostril with your right
ring and little fingers and exhale very slowly through the same nostril. Do
twelve times. This is one round.
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Do
not make any sound during inhalation and exhalation. Repeat your Ishta Mantra
during the practice. In the second week of practice, do two rounds, in the
third week, three rounds. Take rest for two minutes when one round is over. If
you take a few normal breaths, when one round is over, that will give you
sufficient rest and you will be fresh for the next round. There is no Kumbhaka
in this exercise. You can increase the number of rounds according to your
strength and capacity.
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Do
not make any sound during inhalation and exhalation. Repeat your Ishta Mantra
during the practice. In the second week of practice, do two rounds, in the
third week, three rounds. Take rest for two minutes when one round is over. If
you take a few normal breaths, when one round is over, that will give you
sufficient rest and you will be fresh for the next round. There is no Kumbhaka
in this exercise. You can increase the number of rounds according to your
strength and capacity.
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Exercise
No. 2
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Inhale
through both the nostrils slowly and gently. Do not retain the breath. Then
exhale slowly. Do 12 times. This will constitute one round. You can do 2 or 3
rounds according to your capacity and strength and time at your disposal.
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Exercise
No. 3
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Sit
on your Asana. Close the right nostril with your right thumb. Then inhale
slowly through your left nostril. Close the left nostril with your right ring
and little fingers and open the right nostril by removing the right thumb.
Exhale very slowly through the right nostril. Then draw the air through the
right nostril as long as you can do it with comfort and exhale through the left
nostril by removing the right ring and little fingers. There is no Kumbhaka in
this Pranayama. Repeat the process 12 times. This will constitute one round.
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Exercise
No. 4
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Meditate
that the single letter, the Supreme light Pranava or OM is the origin or source
of the three letters A, U and M. Inhale the air through Ida or left nostril for
the space of 16 Matras (seconds), meditate on the letter ‘A’ during that time;
retain the air for the space of 64 Matras, meditate on the letter ‘U’ during
the time; exhale through the right nostril for the space of 32 Matras and
meditate on the letter ‘M’ during that time. Practise this again and again in
the above order. Begin with 2 or 3 times and gradually increase the number to
20 or 30 times according to your capacity and strength. To begin with, keep the
ratio 1:4:2. Gradually increase the ratio to 16:64:32.
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Deep
Breathing Exercise
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Each
deep breathing consists of a very full inhalation, through the nose and a deep,
steady exhalation also, through the nose.
Inhale slowly as much as you can
do. Exhale slowly as much as you can do. During inhalation, observe the
following rules:
1. Stand up. Place the hands on
the hips, the elbows will be out and not forced backward. Stand at ease.
2. Lengthen the chest straight
upwards. Press the hip bones with the hands in downward direction. A vacuum
will be formed by this act and the air will rush in of its own accord.
3. Keep the nostrils wide open.
Do not use the nose as a suction pump. It should serve as a passive passage for
both the inhaled and the exhaled air. Do not make any sound when you inhale and
exhale. Remember that correct breathing is noiseless.
4. Stretch the whole upper part
of the trunk.
5. Do not arch the upper chest
into a cramped position. Keep the abdomen naturally relaxed.
6. Do not bend the head far
backwards. Do not draw the abdomen inwards. Do not force the shoulders back.
Lift the shoulders up.
During the exhalation observe
the following rules carefully:
1. Allow the ribs and the whole
upper part of the trunk to sink down gradually.
2. Draw the lower ribs and
abdomen upwards slowly.
3. Do not bend the body too much
forward. Arching of the chest should be avoided. Keep the head, neck and trunk
in a straight line. Contract the chest. Do not breathe the air out through the
mouth. Exhale very, very slowly without producing any noise.
4. Expiration simply takes place
by relaxing the inspiratory muscles. The chest falls down by its own weight and
expels the air out through the nose.
5. In the beginning, do not
retain the breath after inhalation. When the process of inhalation is over
begin exhalation at once. When you have sufficiently advanced in your practice,
you can slowly retain the breath from five seconds to one minute according to
your capacity.
6. When one round of three deep
breathings is over, you can take a little rest, ‘Respiratory pause’ by taking a
few normal breaths. Then start the second round. During the pause, stand still
in a comfortable position with hands on hips. The number of rounds can be fixed
according to the capacity of the practitioner. Do 3 or 4 rounds and increase
one round every week. Deep breathing is only a variety of Pranayama.
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Kapalabhati
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‘Kapala’
is a Sanskrit word; it means skull. ‘Bhati’ means
to shine. The term ‘Kapalabhati’ means an exercise that makes
the skull shine. This Kriya cleanses the skull. So this is taken as one of the
Shat-Karmas (six cleansing processes in Hatha Yoga).
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Sit
on Padmasana. Keep the hands on knees. Close the eyes. Perform Puraka and
Rechaka rapidly. This should be practised vigorously. One will get perspiration
profusely. This is a good form of exercise. Those who are well-versed in
Kapalabhati, can do Bhastrika very easily. There is no Kumbhaka in this
Pranayama. Rechaka plays a prominent part. Puraka is mild, slow and long
(Dirgha). But the Rechaka should be done quickly and forcibly by contracting
the abdominal muscles with a backward push. When you do Puraka, release the
abdominal muscles. Some people naturally make a curve of the spine and bend
their heads also. This is not desirable. The head and the trunk should be
erect. Sudden expulsions of breath follow one another as in Bhastrika. To start
with, you can have one expulsion per second. Gradually you can have two
expulsions per second. To begin with do one round in the morning consisting of
10 expulsions only. In the second week, do one round in the evening. In the
third week, do two rounds in the morning and two rounds in the evening. Thus
every week, gradually and cautiously increase 10 expulsions to each round till
you get 120 expulsions for each round.
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It
cleanses the respiratory system and the nasal passages. It removes the spasm in
bronchial tubes. Consequently, Asthma is relieved and also cured in course of
time. The apices of the lungs get proper oxygenation. Thereby they cannot
afford favourable nidus (breeding grounds) for tubercle bacilli. Consumption is
cured by this practice. Lungs are considerably developed. Carbon dioxide is
eliminated in a large scale. Impurities of the blood are thrown out. Tissues
and cells absorb a large quantity of oxygen. The practitioner keeps up good
health. Heart functions properly. The circulatory and respiratory systems are
toned to a considerable degree.
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