I try to write a simple yet effective article for starters. Believe
me give your 30 minutes to Yoga you will get back a lot.
Best Time:
Morning Time before Sun Rise
Best Place:
Place with fresh air, Silent and clean, if possible on
ground under open sky
Let’s Start:
Finish your daily
morning routine. Go to your “Best Place”.
Most Important:
Free you mind from thoughts.Its easy constraint on you breathing you wont be able to think.
[0-3 Minute BHASTRIKA PRANAYAM]
Sit in a comfortable position
, preferably Padmasan. 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.[3-8 Minutes ANULOM VILOM PRANAYAM]
Sit in any comfortable position. In nutshell breathing is
done alternately from each nostril. Use your left hand to close nostrils as
shown in photo.
Now begin to first exhale through left nostril, and then
inhale through the same, by closing the right nostril. Then exhale through the
right nostril and lastly exhale through the left nostril.
[8-13 Minutes KAPALBHATI PRANAYAM]
Take in a
deep breath and exhale quickly and suddenly, making a puffing sound while you
do it. Focus on exhaling forcefully and not on the inhalation. When you exhale,
draw your abdominal muscles inward simultaneously. Your abdomen should rise
when you inhale and fold when you exhale. Try to keep 30 stroke a minute.
[13-18 Minutes UJJAYI]
Start by
inhaling - long, slow, deep breaths through both your nostrils.
Your
breath should be gentle and relaxed as you slightly contract the back of your
throat. You then make a steady hissing sound as you inhale the sound generated
should be low and pleasing to the ear. There should be no fluctuations in the
sound. Also, it should emerge from the upper part of your throat and not from
the upper or front part of your nose Because of the resistance of air in your
throat, you will find this sound automatically being created.
Stretch your inhale and the exhale as much as
you can without generating tension anywhere in your body, and let the sound of
the breath be smooth and unbroken