Nari Sodhan (Venous Purifying) Pranayama
Practice Procedure: Sit in any meditative posture. Keep the spine in erect position with relax body and mind. Now slowly inhale the external air deeply through left nostril with pressing the right nostril with ring finger and hold the breath after closing the right nostril with thumb.
2 cycles alternately starting from each nostril. (Total 44*4=176 secs)
After holding left nostril, 4 secs breathe-in by right nostril, 1 sec pause, 8 secs breathe-out by right nostril, 1 sec pause, then again 4 secs breathe-in by right nostril; holding both nostrils by 2 secs, 8 secs breathe-out by left nostril, 1 sec pause, then again 4 secs breathe-in by left nostril; holding both nostrils by 2 secs, then 8 secs breathe-out by right nostril, then 1 sec pause. This is one cycle starting from right nostril. (44 secs)
After holding right nostril, 4 secs breathe-in by left nostril, 1 sec pause , 8 secs breathe-out by left nostril, 1 sec pause, then again 4 secs breathe-in by left nostril; holding both nostrils by 2 secs, 8 secs breath-out by right nostril, 1 sec pause, then again 4 secs breathe-in by right nostril; holding both nostrils by 2 secs, then 8 secs breathe-out by left nostril, then 1 sec pause. This is one cycle starting from left nostril. (44 secs)
Pawan muktasana Deep Breathing No 1 (Gas Release Pose)
Practice Procedure:Lie flat on the ground and raise the right thigh close to the belly and chest with folded knee pressed by both hands. The knee should be ambraced by both hands with the palms holding the opposite elbows. If it is inconvenient to grip the elbows in this manner, one can clasp the palm together to hold the knee on the belly and chest. After this similar position should be done with the left leg.
2 sets (5 times right leg and 5 times left leg alternately in each set). After each set, 30 secs rest at lying on your back. In each set 4 secs breathe-in by bending one leg, 4 secs breathe hold by holding that knee and 8 secs breathe-out with stretching that leg. So by movement of one leg 16 secs has been spent. In this way another leg has to be performed.
Ardha kurmasana(Half Tortoise Pose)
Practice Procedure: Sit in a kneeling posture with your toes flat on the ground and your hips resting in between the space created by the heels. The knees should remain together as in the bajrasana or the thunder pose. Now stretch your hands upwards in the posture of wishing someone by joining both your palms together. Both the arms should remain in close contact with both the ears. Now bend forward and touch your forehead on the ground with the arms stretched forward and the abdomen and chest in close contact with the thigh. The hips should remain in close touch with the heels and should not be raised from the contact of the heels.
2 sets (30 secs per set). At the position of Ardha Kurmasana, 30 secs have to spent with normal breathing and 30 secs needed for rest at bajrasana. In this way another set have to do.
Practice Procedure:Sit in the squatting position with the buttocks just above the floor. Hold elbow of opposite hands and place your chin on the join of the both knees.
2 sets (30 secs per set). One should practice 30 secs with normal breathing at this position as described in the video. After 30 secs by doing this asana, 30 secs rest at back on lying position. In this way another set have to do.(120 secs).
Ardha Supta Bajrasana Deep Breathing
Practice Procedure:Be seated on the ground with legs folded double from the knee and together while the soles of the upturned feet should remain under the buttocks, heels jutting outward on either side. Folded knees should remain close together in the front. The torso should remain absolutely straight with spine kept erect. Raise your hands and interlock your fingers and place your both palms behind your head. Then slowly bend forward and your forehead should touch the ground.
2 sets (10 cycles in each set). 4 secs breathe-in by raised shoulder with backward movement, 1 sec pause with raised shoulder, 8 secs breathe-out with “ha” sound by coming forward and 1 sec pause by touching the ground with finger tips after coming forward. So for one cycle, we have to spent[4+1+8+1]14 secs. In this way we have to do 10 cycles for 1 set. After each set, 30 secs rest at Bajrasana with closed eyes.
KapalBhati by Mouth
Practice Procedure: Sit in the bajrasana posture. Those who are unable to sit in this posture may use a chair. Blow the air out of your lungs through the mouth and as you blow the air out, the stomach along with the lungs must be emptied of air. As you had exhaled orally now inhale through your mouth and fill your lungs and stomach with air.
2 sets(50 times at a stretch per set as described in our video). After each set 30 secs rest at bajrasana with closed eyes.(160 secs).
Utthita Padasan by stages
Practice Procedure:The first stage will be the down trend i.e. tends to down. In down trend – you have to stay your both legs – 15 secs at 90 degree, then 30 secs at 60 degree , then 30 secs at 45 degree and then 15 secs at 30 degree. And the total procedures will be done by normal breathing. So, we have to spent 90 secs for down trend. After down trend – 90 [15+30+30+15] secs rest at lying on your back. Again you will do up trend i.e. tends to up. In up trend you have to stay your both legs – 15 secs at 30 degree, then 30 secs at 45 degree , then 30 secs at 60 degree and then 15 secs at 90 degree. After up trend – 90 [15+30+30+15] secs rest at lying on your back. (360 secs)
Practice Procedure:Lie flat on the back on the ground. Now raise the straightened legs upward with levering action by both palms holding from either side of the body. Use this levering action of the arms from both sides so as to make the body from shoulder up to toes propped-up vertically in one straight line with the bent head rested on the ground while the chin should be touching the chest and eyes will keep gazing upward to the pointed toes.
2 sets(60 secs per set). At sarbangasana with full stretched body as depicted in the video, have to stay 60 secs with normal breathing. This is one set. After each set 1 min rest at lying on your back. (240 secs)
Solution to Pharyngitis
Nari Sodhan (Venous Purifying) Pranayama
2 sets (50 times at a stretch per set as described in our video). After each set 30 secs rest at bajrasana with closed eyes.
Contra-indication: This posture should not be practiced by those suffering from heart disease, high blood pressure, vertigo, epilepsy, stroke, hernia or gastric ulcer. It is not recommended during pregnancy.
2 sets(30 secs per set). At the time of makarasana, 30 secs will be spent by holding both elbow each other where forehead will touch the crossing of both hands with raising both legs at 30 degree to 45 degree with normal breathing. This is one set. After each set, 30 secs rest at lying on your chest.(120 secs)
- I WILL GET RELIEF FROM ALL MY DISEASES
- I WILL GET RELIEF FROM ALL MY DISCOMFORT.
- MY BODY AND MIND WILL BE IN PRIME STATE.
- I WILL FEEL MENTAL AND PHYSICAL SATISFACTION WITHOUT ANY EXPECTATION.
- I WILL FINISH THE TASK I BEGIN , WITH FULL DETERMINATION.
- I WILL SURELY DIGEST THE FOOD I WILL EAT.
- I WILL REMEMBER THE LESSONS I LEARN AND I WILL HAVE FULL CONFIDENCE IN DOING SO.
- I WILL BUILD MY FUTURE ON THE RIGHT PATH AND WILL NOT DEVIATE.
- THE ORGANS OF MY BODY WILL WORK ACCORDING TO MY COMMAND AND I WILL HAVE FULL CONTROL OVER THEM.
- I WILL BE BRAVE TO GET RID OFF SHAME, HATRED AND FEAR AND WILL GO FORWARD WITH COURAGE.
POSITIVE THINKING IS CAPABLE OF STIMULATING VARIOUS GLANDS THROUGHOUT OUR BODY, SUCH AS HYPOTHALAMUS, PITUITARY, THYROID AND ADRENAL GLANDS. THESE GLANDS SECRETE BENEFICIAL HORMONES WHICH KEEP THE BODY IMMUNE FROM DISEASES. FURTHER, THROUGH POSITIVE THINKING THE AUTONOMOUS NERVOUS SYSTEM CAN BE REGULATED.
Foods you can eat:
Foods You should avoid: