Yoga - YOG THERAPY

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YOG THERAPY

Dr. Jai Maharaj

2005-12-31, 1:05 am

YOG THERAPY

Forwarded message from http://groups.yahoo.com/group/Yog-With-Nancy

[ Subject: Yog Therapy
[ From: "Augie" <augie1015@yahoo.com>
[ Date: Sat, 10 Dec 2005

Yog Therapy

NATURE CURE

http://www.healthlibrary.com/reading/ncure/chap7.htm

The Yog Therapy or 'yog-chikitsa' refers to the treatment
of diseases by means of yogic exercises which may be
physical or mental or both. It is a specialised form of
yogic culture. This mode of treatment has been practised
in India from very ancient times. Many references to yog
have been made in the Upanishads. It was, however,
Maharishi Patanjali who in about the first century BCE
gave a systematic account of the traditional yogic
teaching.

The term ' Yog' is derived from the Sanskrit root 'yug'
which means "to join". It signifies union between the
individual soul (jeevatma) and the universal soul
(Paramatma). It aims at obtaining relief from pain and
suffering. Basically, human evolution takes place on
three different planes, namely physical, mental and
spiritual. Yog is a means of attaining perfect health by
maintaining harmony and achieving optimum functioning on
all three levels through complete self-control.

Yogic kriyas, aasuns and pranaayam constitute the
physical basis of yog.

The practice of kriyas and aasuns leads to excellent
circulation. It also energises and stimulates major
endocrine glands of the body. Yogic exercises promote
inner health and harmony, and their regular practice
helps prevent and cure many common ailments. They also
help eliminate tensions, be they physical, mental or
emotional.

Pranaayam slows down the ageing process. In ordinary
respiration, one breathes roughly 15 times a minute,
taking in approximately 20 cubic inches of air. In
pranaayam the breathing rate is slowed down to once or
twice a minute and the breath inhaled is deep and full,
taking nearly 100 cubic inches of air.

All yogic exercises should be performed on a clean mat, a
carpet or a blanket covered with a cotton sheet. Clothing
should be light and loose-fitting to allow free movement
of the limbs. The mind should be kept off all
disturbances and tensions. Regularity and punctuality in
practicising yogic exercises is essential. Generally, 5
a.m. to 8 a.m. is the ideal time for yog practices.

Yog aasuns and pranaayam should be practised only after
mastering the techniques with the help of a competent
teacher. Asanas should always be practiced on an empty
stomach. Shavaasun should be practiced for a brief period
before starting the rest of the exercises as this will
create the right mental condition. Asanas should be
performed at a leisurely slow-motion pace, maintaining
poise and balance.

Herein are described certain yogic kriyas, aasuns and
pranaayam which have specific therapeutic values and are
highly beneficial in the maintenance of health and the
healing of diseases.

Kriyas

A disease-free system should be the starting ground for
yogasanas and pranaayam. There are six specific cleansing
techniques, known as Shat Kriyas, which eliminate
impurities and help cure many ailments. Of these, the
following four can be practised safely.

Jalaneti:

Most diseases of the nose and throat are caused by the
accumulation of impurities in the nasal passage. Jalaneti
is a process of cleansing the air passage of the nostrils
and the throat by washing them with tepid saline water.
Take a clean jalaneti pot. Put half a teaspoonful of salt
in the pot and fill it with lukewarm drinking water.
Stand up and tilt your head slightly to the right. Insert
the nozzle of the pot in the left nostril and let the
water flow into it. Inhale and exhale through the mouth,
allowing the water to flow out through the right nostril.
Reverse this process by tilting your head to the left and
letting the water flow from the right to the left
nostril. Jalaneti should be practised only in the
morning. It will relieve sore throat, cold, cough,
sinusitis, migraine, headache and cases of inflammation
of the nasal membranes. It keeps the head cool and
improves vision.

Vaman Dhouti or Kunjal:

This is a process of cleansing the interior of the
stomach. Drink four to six glasses of tepid water, with a
little salt added to it, early in the morning on an empty
stomach. Then stand up, bend forward, insert the middle
and index fingers of the right hand into the mouth until
they touch the uvulva. Tickle it until you feel a
vomiting sensation. The saline water thus ejected will
bring up bile and other toxic matter with it. Repeat the
process till all the water is vomitted out. This should
be done once a week or as and when necessary.

It is beneficial for cleansing the stomach in cases of
excessive bile, constipation, and gastric troubles.
Persons suffering from hyperacidity should perform kunjal
with unsalted water. It gives relief from headaches,
nervous weakness, chronic cold, cough and asthma. It
should not be practised by those suffering from high
blood pressure, ulcers and heart trouble.

Kapalbhati:

Kapal means 'skull' and bhati means 'shine'. This is a
respiratory exercise for the abdomen and diaphragm. The
channels inside the nose and other parts of the
respiratory system are purified by this exercise. In the
process, the brain is also cleared.

Sit in a comfortable position, preferably in padmaasun.
Exercise the diaphragm by exhaling suddenly and quickly
through both nostrils, producing a hissing sound.
Inhaling will be automotive and passive. The air should
be exhaled from the lungs with a sudden, vigorous inward
stroke of the front abdominal muscles. The abdominal
stroke should be complete and the breath should be
expelled fully. While inhaling, no willful expansion is
necessary and the abdominal muscles should be relaxed.

This exercise should be done in three phases, each
consisting of 20 to 30 strokes a minute. A little rest
can be taken in between. Throughout, the throacic muscles
should be kept contracted.

Kapalbhati enables the inhalation of a good amount of
oxygen which purifies the blood and strengthens the nerve
and brain centres. This kriya provides relief in many
lung, throat and chest diseases like chronic bronchitis,
asthma, pleurisy and tuberculosis.

Tratak:

In yog, four exercises have been prescribed for
strengthening weak eye muscles, relieving eye strain and
curing of eye disease. They are known as 'Trataka', which
in Sanskrit means 'Winkles gaze at a particular point"
or looking at an object with awareness.

The four trataks are:

Dakshinay jatru tratak in which, with face forwards, the
eyes are fixed on the tip of the right shoulder;
Vamajatru tratak, in which the eyes are fixed on the tip
of the left shoulder; Namikagra tratak, in which the eyes
are focussed on the tip of the nose, and Bhrumadhya
tratak, in which the eyes are focussed on the space
between the eyebrows. These exercises should be practiced
from a meditative position like padmaasun or vajraasun.
The gaze should be maintained for as long as you are
comfortable, gradually increasing the period from 10 to
20 and then to 30 seconds. The eyes should be closed and
rested after each exercise.

Persons with acute myopia should perform the tratakas wit
h their eyes closed.

Aasun

Shavaasun (Dead body pose):

Lie flat on your back, feet comfortably part, arms and
hands extended about six inches from the body, palms
upwards and fingers half-folded. Close your eyes. Begin
by consciously and gradually relaxing every part and each
muscle of the body ; feet, legs, calves, knees, thighs,
abdomen, hips, back, hands, arms, chest,shoulders, neck,
head and face. Relax yourself completely feeling as if
your whole body is lifeless. Now concentrate your mind on
breathing rhythmically as slowly and effortlessly as
possible. This creates a state of complete relaxation.
Remain motionless in this position, relinquishing all
responsibilities and worries for 10 to 15 minutes.
Discontinue the exercise when your legs grow numb.

This aasun helps bring down high blood pressure, and
relieves the mind, particularly for those who are engaged
in excessive mental activity.

This exercise should be done both at the beginning and at
the end of the daily round of yogic aasuns. During a
fast, shavaasun soothes the nervous system.

Padmaasun (Lotus pose):

Sit erect and stretch your legs out in front of you. Bend
one leg to place the foot on the thigh of the other, the
sole facing upwards. Similarly, bend the other leg too,
so that the heels are opposite each other and placed in
such a way that they press down on the other side of the
groin. Keep your neck, head and spine straight. Place
your palms one upon the other, both turned upward and
cupped, and rest them on the upturned heels a little
below the navel.

Padmaasun is a good pose for doing pranaayam and
meditation. It helps in the treatment of many heart and
lung diseases and digestive disorders.

It also calms and refreshes the mind.

Yogamudra:

Sit erect in padmaasun. Fold your hands behind your back,
holding your left wrist with the right hand. Take a deep
breath. While exhaling, bend forward slowly keeping your
hands on your back. Bring your face downwards until your
nose and forehead touch the floor. While inhaling, slowly
rise back to the upright position. The practice of this
aasun tones up the nervous system, builds up powerful
abdominal muscles and strengthens the pelvic organs. It
helps pep up digestion, boosts the appetite and removes
constipation. It tones up and relaxes the nerves of the
head and face.

It also strengthens the sex glands.

Vajraasun (Pelvic pose):

Sit erect and stretch out your legs. Fold your legs back,
placing the feet on the sides of the buttocks with the
soles facing back and upwards. Rest your buttocks on the
floor between your heels. The toes of both feet should
touch. Now, place your hands on your knees and keep the
spine, neck and head straight. Vajraasun can be performed
even after meals. It improves the digestion and is
beneficial in cases of dyspepsia, constipation, colitis,
seminal weakness and stiffness of the legs. It
strengthens the hips, thighs, knees, calves, ankles and
toes.

Sheershaasun (Topsyturvy pose):

Sheersh means 'head '. In this aasun, one stands on one's
head. Kneel on the ground, interlocking the fingers of
both hands. Place the 'fingerlock' on the ground in front
of you, keeping the elbows apart. Support your head on
the fingerlock. Start raising your knees one at a time,
to chest level.

Then raise your feet slowly so that the calf muscles
touch the thighs. Breathe normally. This is the first
stage which should be done perfectly as the balance of
the final posture depends mainly on this stage. Next,
raise your knees first and then slowly raise the feet so
that the whole body is straight, like a pillar. This is
the final pose.

Return to the original position by reversing the order,
step by step.

This aasun should not be done jerkily. The important
factor in sheershaasun is mastering the balance, which
comes through gradual practice. For proper balance,
elbows should be placed firmly on the ground, alongside
the fingerlock. Initially the aasun should be done for 60
seconds only. The duration may be gradually increased by
a further 10 seconds each week.

Regular practice of shirshaasun will benefit the nervous,
circulatory, respiratory, digestive, excretory and
endocrine systems. This aasun helps cases of dyspepsia,
seminal weakness, varicose veins, arteriosclerosis,
jaundice, renal colic and congested liver. Those
suffering from oozing from the ears, iritis, high blood
pressure or a weak heart should not practice this aasun.

Viparitakarani (Inverted action pose):

Lie flat on your back, with your feet together and arms
by your side. Press your palms down, raising your legs to
a perpendicular position without bending the knees. Your
palms should touch the waist. Then straighten your legs.
The trunk should not make a right angle with the ground
but simply an upward slanting position. The chest should
not press against the chin but be kept a little away. To
return to the ground, bring your legs down slowly, evenly
balancing your weight.

Through this aasun, the muscles of the neck become
stronger and blood circulation is improved. The
functioning of the cervical nerves, ganglia and the
thyroid also gets improved.

Sarvagaasun (Shoulder stand pose):

In Sanskrit 'sarv' means whole and 'ang' means limb.
Almost all parts of the body are involved in and benefit
from this aasun. Lie flat on your back with your arms by
the side, palms turned down. Bring your legs up slowly to
a 90 o angle and then raise the rest of the body by
pushing the legs up and resting their raise the rest of
the body by pushing the legs up and resting their weight
on the arms. Fix your chin in jugular notch, and use your
arms and hands to support the body at the hip region.

The weight of the body should rest on your head, back and
shoulders, your arms being used merely for balance. The
trunk and legs should be in a straight line. The body,
legs , hips and trunk should be kept as vertical as
possible. Focus your eyes on your big toes. Press your
chin against your chest. Hold the pose for one to three
minutes. Return to the starting position slowly reversing
the procedure.

Sarvangaasun helps relieve bronchitis, dyspepsia,
varicose veins and peps up the digestion. It stimulates
the thyroid and para-thyroid glands, influences the bran,
heart and lungs. It helps lymphatic juices to circulate
in the brain and strengthens the mind. This aasun should
not be done by those suffering Viparitkarani from high
blood pressure, heart disease and eye trouble.

Matsyaasun (Fish pose):

Sit in padmaasun. Bend backwards and lie flat on your
back without raising your knees. Press your palms beneath
the shoulder. Push the hip backwards thus making a
bridge-like arch with the spine. Then making hooks of
your forefingers, grasp your toes without crossing your
arms. Maintain this pose and breathe rhythmically and
comfortably. Reverse the order and return gradually to
the starting position of Padamasana. Matsyaasun is
beneficial in the treatment of acidity, constipation,
diabetes, asthma, bronchitis and other lung disorders.

Uttanapadaasun (Left-lifting pose):

Lie on your back with leg and arms straight, feet
together, palms facing downwards, on the floor close to
the body. Raise your legs above two feet from the floor
without bending your knees. Maintain this pose for some
time. Then, lower your legs slowly without bending the
knees. This aasun is helpful for those suffering from
constipation. It strengthens the abdominal muscles and
intestinal organs.

Halaasun (Plough pose):

Lie flat on your back with legs and feet together, arms
by your side with fists closed near your thigh keeping
your legs straight, slowly raise them to angles of 300,
600 and 900, pausing slightly at each point.

Gradually, raise your legs above your head without
bending your knees and then move them behind until they
touch the floor. Stretch your legs as far as possible so
that your chin presses tightly against the chest while
your arms remain on the floor as in the original
position. Hold the pose from between 10 seconds to three
minutes, breathing normally. To return to the starting
position slowly reverse the procedure.

This aasun relieves tension in the back, neck, and legs
and is beneficial in the treatment of lumbago, spinal
rigidity and rheumatism, myalgia, arthritis, sciatics and
asthma.

Bhujangaasun (Cobra pose):

Lie on your stomach with your legs straight and feet
together, toes pointing backwards. Rest your forehead and
nose on the ground. Place your palms below the shoulders
and your arms by the side of the chest.

Inhale and slowly raise your head, neck, chest and upper
abdomen from the navel up. Bend your spine back and arch
your back as far as you can looking upwards. Maintain
this position and hold your breathe for a few seconds.

Exhale, and slowly return to the original position.

This aasun has great therapeutic value in the treatment
of diseases like cervical spondylitis, bronchitis, asthma
and eosinophillia. It removes weakness of the abdomen and
tones up the reproductive system in women.

It exercises the vertebrae, back muscles and the spine.

Shalabhaasun (Locust pose):

Lie flat on your stomach, with your legs stretched out
straight, feet together, chin and nose resting on the
ground, looking straight ahead.

Move your arms under the body, keeping them straight,
fold your hands into fists and place them close to the
thighs. Now, raise your legs up keeping them straight
together and stretching them as far back as possible
without bending your knees and toes. Hold this position
for a few seconds and repeat four or five times.

This aasun helps in the treatment of arthirits,
rheumatism and low backache. The whole body is
strengthened by this aasun especially the waist, chest,
back and neck. Persons suffering from high blood pressure
or heart disease should not practice this aasun.

Dhanuraasun (Bow pose):

Lie on your stomach with your chin resting on the ground,
arms extended alongside the body with the legs straight.
Bend your legs back towards the hips, bring them forward
and grasp your ankles. Inhale and raise your thighs,
chest and head at the same time. Keep your hands
straight. The weight of the body should rest mainly on
the navel region. Therefore, arch your spine as much as
possible. Exhale and return slowly to the starting
position, by reversing the procedure.

Dhanuraasun provides good exercise for the arms,
shoulders, legs, ankles, back and neck. It also
strengthens the spine. It relieves flatulence and
constipation and improves the functioning of the pancreas
and the intestines. It should not be done by those with a
weak heart, high blood pressure and ulcers of the stomach
and bowels.

Makaraasun (Crocodile pose):

Lie flat on your abdomen. Spread your legs, with heels
pointing towards each other. Bring your left hand under
the right shoulder and grasp it.

Grasp the left shoulder with your right hand, keeping the
elbows together, one upon the other on the ground. Your
face should be between your crossed hands. Relax and
breathe normally for two or three minutes.

Then gradually go back to the sitting position. This
aasun completely relaxes both the body and the mind and
also rests the muscles. It is beneficial in the treatment
of hypertension, heart disease and mental disorders.

Vakraasun:

Sit erect and stretch legs out. Raise your right knee
until your foot rests by the side of the left knee. Place
your right hand behind your back without twisting the
trunk too much. Then bring your left arm from in front of
you over the right knee. Place your left palm on the
ground near the heel of your right foot. Push your knee
as far as to the left arm.

Twist your trunk to the right as much as possible. Turn
your face to the right over the right shoulder. Release
and repeat on the left side.

This aasun tones up the spinal and abdominal muscles and
nerves and activates the kidneys, intestines, stomach,
adrenaline and gonad glands.

It relieves cases of constipation and dyspepsia.

Ardhamatsyendraasun:

This is the half position of Matsyendraasun, which is
named after the great sage Matsyendr. Sit erect on the
ground, stretching your legs in front of you. Insert your
left heel in the perineum, keeping the left thigh
straight. Place your right foot flat on the floor,
crossing the left knee. Pass your left arm over the right
knee and grasp the big toe of your right foot. Grasp your
left thigh from the rear with your right hand.

Turn your head, neck, shoulders and trunk to the right
bringing your chin in line with the right shoulder.
Maintain this position for a few seconds, gradually
increasing the duration to 2 minutes. Repeat the same
process on the other side for the same duration.

This aasun exercises the vertebrae and keeps them in good
shape. It helps the liver, spleen, bladder, pancreas,
intestines and other abdominal organs, and also stretches
and strengthens the spinal nerves. This aasun is
beneficial in the treatment of obesity, dyspepsia, asthma
and diabetes.

Paschimottanaasun (Posterior stretching pose):

Sit erect.

Stretch your legs out in front of you, keeping them close
to each other.

Bend your trunk and head forward from the waist without
bending your knees and grasp the big toes with your rest
your forehead on your knees. With practice, the tense
muscles become supple enough for this exercise. Old
persons and persons whose spine is still should do this
aasun slowly in the initial stages. The final pose need
be maintained only for a few seconds. Return to the
starting position gradually.

Paschimottanaasun is a good stretching exercise in which
the posterior muscles get stretched and relaxed. It
relieves sciatica, muscular rheumatism of the back,
backache, lumbago and asthmatic attacks. It is also
valuable in constipation, dyspepdis and other abdominal
disorders.

Gomukhaasun (Cow-face pose):

Sit erect on the floor, with your legs outstretched. Fold
your leg back.

Place your left foot under the right hip. Similarly, fold
back the right leg and cross your right foot over your
left thigh. Place your right heel against the left hip.
Both soles should face backwards, one over the other. Now
interlock your hands behind your back. See to it that if
your right leg is over the left, then your right elbow
should face upward and the left elbow downward. This
position is reversed when the leg position is changed.
Hold the pose for 30 seconds and then repeat the
procedure reversing the process. The practice of
gomukhaasun will strengthen the muscles of the upper arm,
shoulder, chest, back, waist and thigh. It is beneficial
in the treatment of seminal weakness, piles, urethral
disorders and kidney troubles. It also relieves varicose
veins and sciatica.

Pavanmuktaasun (Gas-releasing pose):

Lie flat on your back, hands by your side. Fold your legs
back, placing your feet flat on the floor; make a
fingerlock with your hands and place them a little below
the knees. Bring your thighs up near your chest.

Exhale and raise your head and shoulders and bring your
nose between your knees. This is the final position.
Maintain this pose for a few seconds and repeat three to
five times. Reverse the procedure to get back to the
original position.

This aasun strengthens the abdomineal muscles and
internal abdominal organs like the liver, spleen,
pancreas and stomach.

It helps release excessive gas from the abdomen and
relieves flatulence.

Persons suffering from constipation should do this
exercise in the morning after drinking lukewarm water to
help proper evacuation of the bowels.

Chakraasun (Lateral bending pose):

Stand straight with your feet and toes together and arms
by your sides, palms facing and touching the thighs.
Raise one arm laterally above the head with the palm
inwards up to shoulder level and palm upwards when the
arm rises above the level of your head. Then, bend your
trunk and head sideways with the raised arm touching the
ear, and sliding the palm of the other hand downwards
towards the knee. Keep your knees and elbows straight
throughout. Maintain the final pose for a few seconds.
Then gradually bring your hand back to the normal
position. Repeat the exercise on the other side.

This aasun induces maximum stretching of the lateral
muscles of the body, especially the abdomen. It
strengthens the knees, arms and shoulders and increases
lung capacity.

Trikonaasun (Triangle pose):

Stand erect, with your legs apart. Stretch your arms up
to shoulder level. Bend your trunk forwards and twist to
the left, looking upwards and keeping your left arm
raised at an angle of 900. Place your right palm on your
left foot without bending the knees. Maintain this pose
for a few seconds. Then straighten up and return to the
normal position. Repeat the procedure on the other side.

Trikoaasun is an all-round stretching exercise. It keeps
the spinal column flexible and reduces the fat on the
lateral sides of the body. Besides, it stimulates the
adrenal glands and tones up the abdominal and pelvic
organs.

Praanaayam

Praan means 'vital force' and Ayam means 'control' in
Sanskrit.

Thus Pranaayam means the control of the vital force
through concentration and regulated breathing. By means
of controlled breathing that is, inhaling and exhaling by
holding the breath for a fixed time and changing the
rhythm of inspiration and expiration, it is possible to
influence the life-force in the body. Pranaayam is the
process by which such conscious control is achieved
through controlled and rhythmical breathing.

Pranaayam purifies the channels along which the life
stream of 'praan' flows in the body and prevents various
disorders. It increases one's resistance to respiratory
diseases.

The best position in which to practice praanaayam is the
padmaasun or lotus pose. If for some reason that position
is difficult to adopt, it can be done while sitting in
any comfortable pose. The important thing is to keep the
back, neck and head in a straight line. The body should
be in its natural relaxed condition and this can be
achieved by resting a few minutes in shavasan. If
necessary, use your right finger and thumb on either side
of the nose to control the right and left nostrils during
inhalation and exhalation. In practicising pranaayam, a
ratio of two to one should be maintained throughout, that
is, the exhalation time should be double that required
for inhalation. For instance, if inhalation takes 5
seconds, exhalation should take 10 seconds. Both
inhalation and exhalation should be smooth and quiet.
Some varieties of pranaayam beneficial in the treatment
of common ailments are as follows:

Anuloma-vilom:

This is also known as Nadishuddhi pranaayam. Sit in any
comfortable meditative pose, keeping your head,neck and
spine erect. Rest your left hand on your left knee. Close
your right nostril by pressing the tip of your right
thumb against it. Breathe out slowly through the left
nostril.

Inhale slowly and deeply through the left nostril,
keeping the right nostril closed. Close your left nostril
with the little finger and ring finger of your right hand
and exhale through the right nostril. Then inhale through
the right nostril, keeping the left nostril closed and,
lastly, exhale through the left nostril, keeping the
right nostril closed.

This completes one round of anulom-vilom. Repeat the
entire process. Inhaling and exhaling should be done very
slowly, without making any sound.

This praanaayam is a process of purification. It
strengthens the lungs and calms the nerves. It helps cure
cough and cold, insomnia, chronic headache and asthma.

Ujjayi:

Sit in any comfortable meditative pose. Inhale slowly,
deeply and steadily through both nostrils with a low
uniform sound through the glottis.

Hold your breathe for a second or two after inhaling and
then exhale noisily only through the left nostril,
keeping the right nostril closed.

Do this as often as required. This pranaayam clears the
nasal passage and helps the functioning of the thyroid
gland and benefits respiratory disorders, especially
bronchitis and asthama. Persons suffering from high blood
pressure should not practice ujjayi.

Bhastrika:

'Bhastrika' means 'bellows.' It is performed by instant
and quick expirations of breath. There are many varieties
of bhastrika. The simplest technique is as follows : Sit
in padmaasun. Do 20 strokes of kapalbhati.

Inhale and exhale rapidly, making a puffing sound. This
is a good exercise for abdominal viscera and lungs.

Sheetali:

Sit in padmaasun or any other comfortable posture. Stick
your tongue out about an inche from the lips, rolled up
at the sides to form a channel like a bird's beak. Suck
in air through the channel. After a full inhalation,
slowly close your mouth, hold your breath and exhale
slowly through both nostrils. This completes the
exercise. Repeat as required.

This pranaayam cools the body and mind, activates the liver and bile
and
has beneficial effects on the circulation and body temperature.

Sitkari:

In sitkari a sound is produced while inhaling by opening
the mouth a little, placing the tip of the tongue against
the lower front teeth and then sucking the air in slowly.
After holding your breath, exhale through both nostrils.
This exercise helps to control thirst, hunger and
laziness.

Sooryabhedan:

'Soorya Nadi' is the right nostril and 'Chandra Nadi' is
the left nostril.

In this pranaayam, one always uses the right nostril for
inhalation. Sit in padmasan or any other suitable
posture. Keep your head, neck and back straight. Inhale
through the right nostril. Hold your breath and then
exhale through the left nostril. Hold your breath and
then exhale through the left nostril. Repeat as often as
required. This pranaayam increases gastric juices and
helps digestion. It also fortifies the nervous system and
clears the sinuses.

Bhramari:

In this pranaayam, the buzzing sound of a bee is produced
and hence it is called bhramari. Keep your mouth closed
while inhaling. Exhale through both nostrils, producing
the humming sound of a bee. This pranaayam affects the
ears, nose, eyes and mouth and makes the complexion glow.

It also helps those suffering from insomnia.

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Since newsgroup posts are being removed
by forgery by one or more net terrorists,
this post may be reposted several times.

Dr. Jai Maharaj

2005-12-31, 11:04 am