BREATHING EXERCISE 

INTRODUCTION

These simple exercises belongs to the “Nadi Sudhi” part of pranayama .

It should be practiced in the ‘sandhya’ periods. That is , during sunrise and sunset
periods.

In the mornings it should be done in empty stomach condition.

Position

Select a room where your concentration will not be distracted and free from strong
Odours & smoke. One mat is (may be cloth or any grass mat) required and it
should big enough that one can sit on it. (No part of the body should touch the
ground directly).

Sit on the mat facing east or north in “padhmasana”. Or those who are not familiar
with padhmasana may sit in ordinary position such that the head and back are
straight. (Without any bend).

Exercise 1

Fold all the fingers of left hand except index finger and thumb finger. Now close the
left nose by pressing it with thumb finger. Now take a deep breath with the right
nose. After completing the breath intake, close the right nose with index finger and
open the left nose. Breathe out fully. After that, inhale through left nose.

Then close the left nose and exhale through the right nose. Repeat the cycle at
least ten times.

Exercise 2

Inhale with both noses at same time and fill the lungs completely. And when you
reached the maximum position, exhale using both noses immediately. Repeat this
for ten times.

Exercise 3

Take a deep breath at a slow pace. (fill the lungs)

Now pause at the position. (no inhale or exhale) . wait for 10 seconds. Now start
exhale slowly at the same pace as inhale.

Repeat for ten times.

Exercise 4

Stretch the tongue out and fold it like a tube. Inhale through the tube and fill your
lungs as much you can. When you reached your maximum, close the mouth and
exhale through both the noses. Repeat this for ten times.

Exercise 5

Open your mouth. Fold back your tongue. Inhale through the throat. When you
reached your maximum, close the mouth and exhale through the noses. Do this for
ten times.

Notes:

while inhaling think that prana is filling within you and because of that you are full
of energy.

While exhaling think that all the negative things and toxins are out from you.

In between two exercises leave 1 to 2 minutes gap for rest.

If noses are clogged during exercises, just pour water on the noses. Keep
handkerchief Or cloth handy.