Stretch your legs and adopt a position as shown in the picture.
Place the hands on the floor to the sides and just behind the buttocks as shown in the picture..
The back, neck and head should be straight.
Keep the elbows Straight.
Take the support of the arms and Lean back slightly.
Close the eyes and relax the whole body in this position

Sit in the Base Position with the legs little out stretched and both the feet slightly apart.  Place the hands behind the buttocks.
Using the arms to support the back, lean little backwards.
Keep your back as straight as possible.
Move toes of both feet slowly backward and forward keep the feet upright and the ankles relaxed and motionless.
Hold yourself along with these each position for a few seconds.

Repeat this process for ten to fifteen times.
You should also make sure to Inhale as the toes move backward and Exhale as the toes move forward. 

Sit in the Base Position with the legs little out stretched and both the feet slightly apart.  Move your both feet backward and forward, bending them from the ankle joints.  
Try to stretch the feet forward to touch the floor and then draw them back towards the knees
Hold yourself along with this position for a few seconds.

Repeat this process for ten to fifteen times.
You should also make sure to Inhale as the feet move backward and Exhale as the feet move forward.

Sit in the Base Position and separate your both legs and keep them straight.
Slowly rotate the right foot clockwise from the ankle fifteen times and then repeat the same process anti-clockwise fifteen times.

Place both the feet together.  Slowly rotate both feet together in the same direction, to make sure that both feet are in contact with each other.
Do not allow the knees move.  Repeat this process fifteen times both clockwise and anti clockwise.

Keep both the feet separated.  Slowly rotate both feet from the ankles together but in opposite direction. The big toes should touch each other on the inward stroke of each foot
Do fifteen rotations in one direction and then next fifteen rotations in the opposite direction.  You should also make sure to Inhale on the upward movement and Exhale on the downward movement. 

Sit in the Base Position, Bend the right knee and bring the right feet towards your buttock.  Turn the knee out to the side and place the foot on the left thigh.  
Make sure the ankle is far enough over the thigh to be free
for rotation.  Hold the right ankle with the right hand to support the ankle.
Hold the toes of the right foot with the left hand.  With the aid of the left hand, slowly rotate the right foot fifteen times clockwise, then fifteen times anti-clockwise.
Repeat the same above process with the left foot placed on the right thigh.  You should also make sure to Inhale on the upward movement and Exhale on the downward movement. 

The benefits provided by this is that all the foot and calf exercises help in returning the stagnant lymph and venous blood. Thus it relieves tiredness and cramp, and prevents venous thrombosis especially in bedridden, post-operative patients.

 KNEECAP CONTRACTION

Sit in the Base Position, Contract the muscle surrounding the right knee, drawing the kneecap back towards the thigh.

Hold the contraction for four to six seconds, counting the seconds in your mind.  Release the contraction and let the kneecap return to its normal position.

Practice this process seven to ten times.  Repeat with the left kneecap seven to ten times and then finally Repeat with both kneecaps together.  Inhale while contracting.  Hold the breath during contraction and then finally Exhale while relaxing the knee muscles.

Sit in the Base Position, Place both palms flat on the floor at the side and slightly in front of the buttocks.  Bend both knees together, and place the feet on the floor in front of the buttocks.
Straighten the legs and raise the feet so that they are twelve centimeters above the floor in the final position.
Point the toes forward.  The hands and arms should support and maintain stability of the body. Try to keep the head and spine upright.  Remain in the position for a second.  
Bend the knees and bring the legs back to the starting position, keeping the heels slightly above the floor. Draw the toes back towards the shins.
This is one round and practice fifteen to twenty rounds, keeping the heels off the floor throughout the practice.  Inhale while straightening the leg.  Exhale while bending the leg.  

This is a strenuous practice and should not be attempted by people with weak abdominal muscles, back conditions, high blood pressure or heart conditions.

The benefits provided by this is that the hands may also be clasped under the thighs as in Janu Naman. This is a good preparatory exercise for Brahmachary exercise.  

Sit in the Base Position, Bend the right leg and place the right foot as far up on the left thigh as possible.  Place the right hand on top of the bent right knee.  Hold the toes of the right foot with the left hand.  This is the starting position.

While breathing in, gently move the right knee up towards the chest. Breathing out, gently push the knee down and try to touch the knee to the floor.  The trunk should not move.  Do not force this movement in any way.  The leg muscles should be passive, the movement being achieved by the exertion of the right arm.  Slowly practice fifteen up and down movements.  While breathing the movement of hip joint and relaxation of inner thigh muscles happens.  

Without breathing, Remain in the same position with the right leg on the left thigh.  Relax the right leg muscles as much as possible.  Push the right knee down with the right hand and try to touch the knee to the floor.  Do not strain.  Let the knee go up by itself.  This movement is achieved by use of the right arm only.  Practice thirty to forty up and down movements in quick succession.  During this process the breathing should be normal. 

Repeat the Breathing in and Without Breathing process and unlocking procedure with the left knee.

In order to do this exercise one should make sure that one  can sit normally without any problems.  This exercise is very good for loosening up the knee and hip joints and should be done both in the morning and evening.

Sit in the Half Butterfly, position with the right leg on the left thigh.  Using the muscles of the right arm, rotate the right knee in a circle trying to make the circular movement as large as possible.

The index finger may be pointed out and used as a guide to perfection for this circular movement.
For this practice do fifteen rotations clockwise and then another fifteen rotations anti-clockwise.

Straighten the leg slowly.  Release the leg as described in the Half Butterfly position.

Repeat the same above process with the left leg.

Make sure to Inhale on the upward movement and Exhale on the downward movement.

Sit in the Base position. Bend the knees and bring the soles of the feet together, keeping the heels as close to the body as possible.  Make sure to relax the inner thigh muscles completely.

Stage 1:
     Clasp the feet with both hands.  Gently bounce the knees up and down, using the elbows as levers to press the legs down.  Try to touch the knees to the ground on the downward stroke.  Please do not use any force.  Practice up and down movements for forty to fifty times.

Stage 2:
        Keep the soles of the feet together.  Place the hands on the knees.  Using the palms, gently push the knees down towards the floor, allowing them to spring up or coming back again.  Please do not force this movement. Repeat this process forty to fifty times.  straighten the legs and relax.

Normal breathing, unrelated to the practice.

On mental counting, movement and relaxation.

People with sciatica and sacral conditions should avoid this exercise.

Both stages prepare the legs for mastery of Padmasana and other meditative exercises. The inner thigh muscles hold a lot of tension which is relieved by these exercises. They also remove tiredness from long hours of standing and walking.

Sit in the Base position or a cross-legged pose.  Make sure to hold both arms straight in front of the body at the shoulder level.  Open the hands, palms down and make sure to stretch the fingers as wide as possible.  Close the fingers to make a tight fist with the thumbs inside.  The fingers should be slowly wrapped around the thumbs.  Make sure to again open the hands and stretch the fingers.  Repeat this process at least fifteen times.

Make sure to Inhale on opening the hands and Exhale on closing the hands. 

On the breath, mental counting, stretching sensation and movement.

Remain in the Base position or a cross-legged pose. Stretch the arms in front of the body at shoulder level.
Keep the palms open and fingers straight throughout the entire practice.

Bend the hands backward from the wrists as if pressing the palms against a wall with the fingers pointing toward the ceiling. 
Bend the hands from the wrists so that the fingers point toward the floor.

Keep the elbows straight throughout the practice.  Do not bend the knuckle joints or fingers.  Bend the hands up again for the next round and repeat this process for fifteen times.  

Inhale with the backward movement and Exhale with the  forward movement.

On the breath, mental counting, movement in the wrist joint and stretching of the forearm muscles.

Remain in the Base position or a comfortable cross-legged pose, but make sure to keep the back straight. 

Extend the right arm forward at shoulder level.  Make a fist with the right hand, with the thumb inside.  The left hand may be used as a support if necessary.  This is the starting position.
Slowly rotate the fist about the wrist, ensuring that the palm faces downward throughout the rotation.  The arms and elbows should remain perfectly straight and still.
Make as large a circle as possible.  Repeat this process fifteen times times clockwise and fifteen times anti-clockwise.
Repeat the same above process with the left fist.

Extend both arms in front of the body with the fists clenched.  Keep the arms straight and at shoulder level.
Rotate the fists together in the same direction.  Repeat this fifteen times in each direction.

Rotate the fists together in the opposite direction as mentioned above.  Practice fifteen times in each direction.

The hand and wrist exercises are beneficial for arthritis of the related joints.  They also relieve tension caused by the prolonged writing, typing and using the computer key board for the longer time.

Remain in the Base position or a cross-legged pose.  Stretch the arms in front of the body at shoulder level.
The hands should be open with the palms facing up.
Bend the arms at the elbows and touch the fingers to the shoulders.  Straighten the arms again.  This is one round and repeat this process for fifteen times.

Extend the arms sideways at shoulder level, hand open and palm facing the ceiling.  Bend the arms at the elbows and touch the fingers to the shoulders.  Again straighten the arms sideways and repeat this process fifteen times..

Inhale while straightening the arms and Exhale while bending the arms.

On the breathing, the mental counting and the movement.

Throughout both the stages, the upper arms remain parallel to the floor, elbows at shoulder level.

Remain in the Base position or a cross-legged pose.  Place the fingers of the right hand on the right shoulder.
Keep the left hand on the left knee and the back straight.
Rotate the right elbow in a large circle.  Practice this fifteen times clockwise and fifteen times anti-clockwise.
Repeat with the left elbow.  Make sure that the head, trunk and spine remain straight and still.

Place the fingers of the left hand on the left shoulder and the fingers of the right hand on the right shoulder.  Fully rotate both elbows at the same time in a large circle.
Try to touch the elbows in front of the chest on the forward movement and touch the ears while moving up. Stretch the arms back in the backward movement and touch the sides of the trunk while coming down.  Practice this process slowly fifteen times clockwise and then fifteen times anti-clockwise.

Inhale on the upward stroke and Exhale on the downward stroke.

On the breath, mental counting and the stretching sensation around the shoulder joint.

The shoulder exercises relieve the strain of driving from home  to work, and are helpful in cervical spondylitis and frozen shoulder. They also maintain the shape of the shoulders and chest

Remain in the Base position or a cross-legged pose with the hands resting on the knees.  Close the eyes.  Slowly move the head forward and try to touch the chin to the chest.  Move the head as far as back it goes comfortably.  Do not strain your neck.  Try to feel the stretch of the muscles in the front and back of the neck, and the loosening of the vertebrae in the neck.  Practice this process fifteen times.  Inhale on the backward movement and Exhale on the forward movement.

Remain in the same position as mentioned above, keeping the eyes closed.  Face directly forward and relax the shoulders.  Slowly move your head to the right and try to touch the right ear to the right shoulder without turning the head or raising the shoulders.  Move the head to the left side and try to touch the left ear to the left shoulder.  This is one round of the practice.  Do not strain, touching the shoulder is not necessary and make sure to practice this process for fifteen times.  Inhale on the upward movement and Exhale on the downward movement.

On the breath, mental counting and the stretching sensation of the muscles in the sides of the neck.

These two neck movements should not be performed by elderly people and those suffering from low blood pressure, very high blood pressure or extreme cervical spondylosis.  The advice of an expert should be sought for any of these problems.  Patients of cervical spondylosis should strictly avoid forward bending of the neck.  

All the nerves connecting the different organs and limbs of the body pass through the neck.  Therefore, the muscles of the neck and shoulders accumulate tension, especially after prolonged work at a desk.  These exercises release tension, heaviness and stiffness in the head, neck and shoulders.

Remain in the Base position or a cross-legged pose .  Keep the head upright and the eyes closed.  Gently turn the head to the right so that the chin is in line with the shoulder.  Feel the release of tension in the neck muscles and the loosening of the neck joints.  Slowly turn the head to the left as far as is comfortable.  Do not strain your neck and practice this for fifteen times on each side.  Inhale while turning to the front and Exhale while turning to the side.  

On the breath, mental counting and the stretching sensation of the muscles in the sides of the neck.

These neck movements should not be performed by elderly people and those suffering from low blood pressure, very high blood pressure or extreme cervical spondylosis.  The advice of an expert should be sought for any of these problems.  Patients of cervical spondylosis should strictly avoid forward bending of the neck.  

All the nerves connecting the different organs and limbs of the body pass through the neck.  Therefore, the muscles of the neck and shoulders accumulate tension, especially after prolonged work at a desk.  These exercises release tension, heaviness and stiffness in the head, neck and shoulders. 

Lie in the Shavasana.  Raise the right leg.  Bend the knee and bring the thigh to the chest.  Raise and make the leg straight and then lower the leg straight in the forward movement.  Bend the knee and bring it back to the chest to complete the cycling movement.  The foot should not touch the floor during the movement.  Repeat fifteen times in a forward direction and the fifteen times in reverse.  Repeat the same process with the left leg.  Inhale while straightening the leg and Exhale while bending the knee and bringing the thigh to the chest. 

Raise both the legs.  Practice alternate Bicycling movements as though peddling a bicycle.  Practice this fifteen times forward and then fifteen times backward.  Breath normally throughout this process.

Raise both the legs and keep them together throughout the practice.  Bring the knees as close as possible to the chest on the backward movement and straighten the legs fully on the forward movement.  Slowly lower the legs together, keeping the knees straight, until the legs are just above the floor.  The bend knees and bring them back to the chest.  Practice five to seven times forward bicycling movements and the same in reverse.  Do not strain yourself.  Inhale while straightening the legs and Exhale while bending the legs to the chest.  

On the breath, mental counting of each round, and on smoothness of the movement and proper coordination, especially while revere bicycling.  While you relax be aware of the abdomen, hip, thighs and lower back.

Good for hip and knee joints, strengthens abdominal and lower back muscles. 

Keep the rest of the body, including the head lie down on the floor throughout the practice.  After completing each stage remain in the base position and relax until the respiration returns to normal.  

Lie in the Shavasana.  

Phase 1:  Bend the right knee and bring the thigh to the chest.  Make sure to interlock the finger and clasp the hands on the shin just below your right knee.  Keep the left leg straight and  it should be on the ground.  Inhale deeply.  While Holding the breath, raise the head and shoulders off the ground and try to touch the right knee with the nose.  Remain in this final position for few seconds, make sure to retain the breath and counting mentally.  While slowly exhaling, return to the base position  and relax your body.  Repeat this process four times with the right leg and same times with the left leg.  

Ensure that the straight leg remains in contact with the ground.  Make sure to start with the right leg because it presses the ascending colon directly, follow with the left leg which presses the descending colon directly.

Phase 2:  Bend the both knees and bring the thighs to the chest.  Make sure to interlock the finger and clasp the hands on the shin just below the knees.  Inhale deeply.  While Holding the breath, raise the head and shoulders off the ground and try to place the nose in the space between the two knees.  Hold the breath in the raised position for few seconds, counting mentally.  While slowly lower the head, shoulders and legs while breathing out.  Make sure to repeat this processes three to four times.  

On the breath, mental counting in the final position, pressure on the abdomen and the movement.  Make sure those persons suffering from high blood pressure or serious back condition should not perform this exercise.  This exercise strengthens the lower back muscles an loosens the spinal vertebrae.  It massages the abdomen and the digestive organs and is therefore very effective in passing the gas and avoid constipation.  It also helps the pelvic muscles and reproductive organs.  It s also useful for sterility and menstrual problems. 

Lie in Shavasana with both the legs and feet together.  Stretch the arm out to the sides at shoulder level with both of the hands facing down starting position for this practice.  Gently bring the right knee down to the floor on the left side of the body, keeping the leg bent and the foot in contact with the left knee.  
Turn the head to the right looking along the straight arm and gaze at the middle finger of the right hand.  The left hand should be on the right knee and the right arm an shoulder should remain in contact with the floor.  In the final position the head should be turned in he opposite  direction to the folded knee and the other leg should be completely straight.  
Hold yourself in this position as long as it is comfortable.  Return to the starting position, bringing the head and knee to the center.  Stretch the right arm out to the side and straighten the right leg.  Repeat on the opposite side.  Practice once to each side and make sure to gradually extend the holding time.  
Inhale in the starting position.  Exhale while pushing the knee to the floor and turning the head.  Breath deeply and slowly in the final position.  Inhale while centering the body and exhale while straightening the leg.  
This exercise should be performed after forward and backward bending exercises or those that are strenuous on the lower back, and after sitting in chairs or in meditation exercises for extended periods of time.  This exercise rectifies disorders of the hip joint.  Make sure to stop doing this exercise if the practice is painful.  Tightness and tiredness are relieved, especially in the lower back. 

Lie in Shavasana, your palms down. Make sure to keep your eyes own throughout the practice.  Please breath deeply.  Hold the breath and then raise the legs, arms, shoulders, head and trunk off the ground.  The shoulders and feet should be no more than few centimeters off the floor.  Balance the body on the buttocks and keep the spine straight.  The arms should be held at the same level and in line with the toes.  The hands should be open with the palms down.  Look toward your toes.  Remain in the final position and hold the breath and count to ten.  
Breath out and return to supine position.  Be careful not to injure the back of your head while returning to the floor.  Relax the whole body.  Practice five to seven rounds as mentioned above.  Relax in Shavasana after each round , gently pushing out the abdomen with inhalation to relax the stomach muscles.  
Inhale before raising the body.  Retain the breath while raising, tensing and lowering the body.  Exhale in the base position.
This exercise stimulates the muscular, digestive, circulatory, nervous and hormonal systems, tones all the organs and removes lethargy.  It is especially useful for eliminating nervous tension and bringing about deep relaxation.  

Sit on the floor with the legs straight and together.  Make sure to keep your eyes open.  Imagine that there is a rope hanging in front of your body.  Breathe in while reaching up with the right hand as you are trying to grasp the rope at a higher point.  You should always make sure that your elbow is straight.  Look upward.  While breathing out, slowly pull your right arm down, putting power into it if you are trying to pull the rope downwards.  Let the eyes follow the downward movement of the hand.  Repeat with the left hand and arm to complete the first round.  Make sure you are not moving both of your arms at the same time.  This practice should be repeated at least eight to twelve time.  

Inhale while raising the arm and exhale while lowering the arm.
On the breath, movement and stretch of the upper back and shoulder muscles.  This exercise loosens the shoulder joints and stretches the upper back muscles.  It firms the breast and develops the muscles of the chest.

Sit on the floor with both of your legs outstretched.  Separate the legs as far apart as possible and make sure you are not bending your knees.  Stretch the arms sideways at shoulder level.  Keeping the arms straight, twist to the left and bring the right hand down towards the left big toe.  Stretch the straight left arm behind the back as the trunk twists to the left.  Keep both of your arms in straight line.  Turn your head to the left and gaze at the left outstretched hand.  Twist in the opposite direction and bring the left hand down towards the right big toe.  Stretch the straight right arm behind the back.  Turn the head to the right and gaze at the right outstretched hand.  This will complete one round of practice.  Make sure to practice fifteen to twenty rounds.  Start slowly and then gradually increase the speed.  
To apply the pressure in the abdomen, breathe in when twisting and breath out when returning to the center.  To give maximum flexion of the spine: breathe out when twisting and breathe in when returning to the center.
This exercise loosens up the Vertebrae and removes stiffness of the back.  People with back conditions should avoid this exercise.

Sit with the legs stretched out in front of the body about one foot apart.  Interlock the fingers of both hands and hold the arms out straight in front of the chest.  Keep the arms straight and horizontal throughout the practice, do not bend your elbows.  Bend forward as far as possible.  Imagine the action of churning a mill with an old fashioned stone grinder.  Swivel to the right so that the hands pass above the right toes and as far to the right as possible.  Lean back as far as possible on the backward swing.  Try to move the body from the waist.  On the forward swing, bring the arms and hands to the left side, over the left toes and then back to the center position.
One rotation is one round.  Make sure to practice five to ten rounds clockwise and then the same number of rounds anti-clockwise.  
In the same sitting position, separate the legs as wide as possible, keeping them straight.  Make large circular movements over both feet again trying to take the hands over the toes on the forward swing and coming as far back as possible on the backward swing.  Make sure to practice fifteen times in each direction.  
Inhale while leaning back and exhale while moving forward.  This exercise is excellent for toning the nerves and organs of the pelvis and abdomen  It is very useful for regulating the menstrual cycle and may be performed during the first three months of pregnancy.

Sit with both the legs straight in front of the body.  Imagine the action of rowing a boat.  Clench the hands as though grasping oars, with the palms facing down.  Breath out and bend forward from the waist as far as is comfortable, straightening the arms.  Breathing in,  lean back as far as possible, drawing the hands back towards the shoulders.  This is round one.  The hands should make a complete circular movement in every round, moving up the sides of the legs and trunk.  The legs should be kept straight all the time.  Make sure to practice ten to fifteen rounds.  Reverse the direction of the rowing movement as though you are going in the opposite direction.  Practice this also from ten to fifteen rounds.

In the same sitting position, spread the legs so that the feet are about one meter apart.  The legs should remain straight throughout the practice.  Repeat this procedure as given above.  First row over the right leg, then the left leg and then over the space between the feet.

Inhale while leaning back and exhale while bending forward.  exercise has a positive effect on the pelvis and abdomen and eliminates energy blockages in these areas.  It is especially useful for gynecological disorders and postnatal recovery.  It also removes constipation.

Sit in the squatting position with the feet flat on the floor , make sure that both he feet are almost apart. The knees should be wide apart and the elbows placed against the inside of the knees.  Bring the hands together in front of the chest as if one is praying.  Press the elbows against insides of the knees. The eyes may be open or closed.  Inhale and bend the head backwards.  Simultaneously, use the elbows to push the knees as wide apart as possible.  This is the starting position. Feel the pressure at the back of your neck.  Hold this position for at least four to five seconds while retaining the breath. 

Exhale and straighten the arms directly in front of the body.  At the same time, push in with the knees, pressing the upper arms inward.  The head should be bent forward with the chin pressed against the chest. Tense the muscles of the upper back and shoulders as if someone is pulling the hands forward.  Hold this position, retaining the breath, for five seconds. Return to the starting position and bring the palms together in front of the chest, bending the head back. This completes the round one.  Please make sure to practice five to eight rounds.

Inhale while bringing the palms together in front of the chest and Exhale while extending the arms forward. On the breath, movement, stretch on the back of the neck and chest in the starting position, and the upper back and shoulder muscles in the forward position. This exercise has a profound effect on the nerves and muscles of the thighs, knees, shoulders, arms and neck. It increases flexibility in the hips.

Sit in the squatting position with the feet apart and the buttocks above the heels. Place the palms of the hands on the knees. Take small steps in the squatting position. Try to keep the knees flexed so that the buttocks move away from the heels. Walk either on the toe or the soles of the feet, whichever is most difficult. As you take a step forward bring the opposite knee to the floor. Take as many steps as possible, up to fifty five, and then relax in Shavasana. Make sure to breathe normally throughout this practice.  While walking on smoothness of movement While resting in Shavasana on the heart beat or breath and on the effects of the exercise on the lower back knees and ankles.  People suffering from disorders of the knees, ankles or toes should not practice this exercise

This exercise prepares the legs for meditation exercise and improves blood circulation in the legs. It also helps remove constipation.

Sit in the squatting position with the feet apart and both of your hands on the knees. Breathe in deeply. Breath out, bringing the right knee to the floor near the left foot. Using the left hand as a lever, push the left knee towards the right, simultaneously twisting to the left Keep the inside of the right foot on the floor. Try to squeeze the lower abdomen with the combined pressure of both thighs.  Look over your left shoulder. Hold your breath out for five to six seconds in the final position. Repeat on the other side of the body to complete one round. Make sure to practice at least six rounds. 

On the breath synchronized with the movement and the alternate stretch and Compression of the lower abdomen.  Those who have difficulty in balancing, may support their backs against a wall while squatting. The heels should be few centimeters from the wall to allow for the twist.  This pose is very useful for abdominal ailments because it alternately compresses and stretches the organs and muscles of this region. It also relieves constipation.

During this practice, the breathing may reversed to Increase the pressure of the thigh against the abdomen. Take care not to over stretch the back as the body begins to feel lighter and more flexible.

Pranayama is the Fourth stage of Yoga and is generally defined as rhythmic control of breath. Although this interpretation may seem correct in view of the practices involved, it does not convey the full meaning of the term. The word Pranayama is comprised of two roots; Prana and Ayama.

Prana: means ‘Vital Energy’ or ‘Life Force’. It is the force which exists in all things, whether animate or inanimate. Although closely related to the air we breathe, it is more subtle than air or oxygen. Therefore, Pranayama should not be considered as mere breathing exercise aimed at introducing extra oxygen into the lungs. Pranayama Utilizes breathing to influence the flow of Vital Energy in the tubular organ of the subtle body through which energy flows or energy channels of the Pranayama energy body.

Yama: This word means ‘Control’ and is used to denote various rules or codes of conduct. However this is not the word which is joined to Prana to form Pranayama; the correct word is Ayama which has far more implications than the word Yama.  Ayama is defined as extension or expansion. Thus the word Pranayama means extension of the dimension of Prana. The techniques of Pranayama provide the method whereby the life force can be activated and regulated in order to go beyond one’s normal  limitations and attain a higher state of vibratory energy.

There are Four aspects of Pranayama:

               Inhalation (Pooraka)
               Exhalation (Rechaka)
               Internal Breath Retention (Antar Kumbhaka)
               External Breath Retention (Bahir Kumbhaka)

The different practices of Pranayama involve various techniques which utilize these four aspects of breathing. There is another mode of Pranayama which is called Spontaneous breath retention. This is an advance stage of Pranayama which occurs during high states of meditation. During this state, the lungs stop their activity and the respiration ceases. At this time, the veil which prevents one from seeing the subtle aspect of existence is lifted and a higher vision of reality is attained.

The most important part of Pranayama is actually breath retention. However, in order to perform breath retention successfully, there must be a gradual development of control over the function of respiration. Therefore, in the Pranayama practices more emphasis is given to inhalation and exhalation at the beginning, in order to strengthen the lungs and balance the nervous and Pranic systems in preparation for the practice of spontaneous breath retention. These practices influence the flow of Prana in the Nadis (A tubular organ of the subtle body through which energy flows), purifying, regulating and activating them, thereby inducing physical and mental stability.

Prana and Lifestyle: Lifestyle has a profound impact on the Vital Energy Body and its Pranas. Physical activities such as exercise, work, sleep, intake of food and sexual relations, all effect the distribution and flow of Prana in the body. Faculties of the mind such as emotion, thought and imagination affect the Pranic body even more. Depletion of energy in a particular Prana leads to the revitalization of the organs and limbs it governs and ultimately to disease or metabolic dysfunction. The techniques of Pranayama reverse this process, energizing and balancing the different Pranas within the Vital Energy Body. 

Breath, Health and Pranayama: The breath is the most vital process of the body. It influences the activities of each and every cell and most importantly, is intimately linked with the performance of the brain. Respiration fuels the burning of oxygen and glucose, producing the energy to power every muscular contraction, glandular secretion and mental process. Most people breathe incorrectly, using only a small part of their lung capacity. The breathing is then generally shallow, depriving the body of oxygen and Prana essential to its good health.  Rhythmic, deep and slow respiration stimulates and is stimulated by calm, content states of mind. Irregular breathing disrupts the rhythms of the brain and leads to physical, emotional and mental blocks. These, in turn lead to inner conflict, imbalanced personality, disordered lifestyle and disease. Pranayama establishes regular breathing patterns, breaking this negative cycle and reversing the process. It does so by taking control of the breath and re-establishing the natural, relaxed rhythms of the body and mind.  Although breathing is mainly an unconscious process, conscious control of it may be taken at any time. Consequently, it forms a bridge between the conscious and unconscious areas of the mind. 

Breathing and life span: In addition to influencing the quality of life, the length or quantity of life is also dictated by the rhythm of the respiration. The ancient Yogis and Rishis studied nature in great detail. They noticed that animals with a slow breath rate such as pythons, elephants and tortoises have long life spans, whereas those with a fast breathing rate, such as birds, dogs and rabbits live for only a few years. From this observation they realized the importance of slow breathing for increasing the human lifespan. Those who breathe in short quick gasps are likely to have a shorter life span than those who breathe slowly and deeply. On the physical level this is because the respiration is directly related to the heart. A slow breathing rate keeps the heart stronger and better nourished and contributes to a longer life. Deep breathing also increases the absorption of energy by the Vital Energy Body, enhancing dynamism, vitality and general well being.

Pranayama practices establish a healthy body by removing blockages in the Pranamaya Kosha, enabling an increased absorption of Prana. The spiritual seeker, however also requires tranquility of mind as an essential prelude to spiritual practice. Once the mind has been stilled and Prana flows freely in the Nadis(A tubular organ of the subtle body through which energy flows)  and chakras, the doorway to the evolution of consciousness opens, leading the aspirant into higher dimensions of spiritual experience.  Pranayama is the means by which a Yogi tries to realize within his individual body the whole cosmic nature, and attempts to attain perfection by attaining all the powers of the universe."

Always breathe through the nose and not the mouth unless specifically instructed otherwise.  While inhaling, the nostrils should dilate or expand outwards and while exhaling they should relax back to their normal position. The best time to practice Panorama is during the early morning when the body is fresh and the mind has very few impressions. If this is not possible another good time is just after sunset. Practice in a quite clean and pleasant room which is well ventilated but not draughty. Generally, avoid practicing in direct sunlight as the body will become over heated, except at dawn when the soft rays of the early morning sun are beneficial.  Pranayama should be performed after exercises and before meditation practice. Take a bath or shower before commencing the practice, or at least wash the hands, face and feet. Do not take a bath for at least half an hour after the practice to allow the body temperature to normalize.  Wait at least three to four hours after meals before starting Pranayama. When commencing Pranayama practice, constipation and a reduction in the quantity of urine may be experienced. In the case of dry motion, stop taking salt and spices, and drink plenty of water. 

Avoid strain:  With all pranayama practices it is important to remember that the instruction not to strain, not to try to increase your capacity too fast, applies just as it does to asana practice. 

Side effects:  When practicing for the first time various symptoms may manifest in normally healthy people. These are caused by the process of purification and the expulsion of toxins. Sensations of itching, tingling, heat or cold and feelings of lightness or heaviness may occur. Such experiences are generally temporary but if they persist during the practice, check with a Yoga teacher.

Pranayama should not be practised during illness, although simple technique such as breath awareness and abdominal breathing in Shavasana may be performed. Always consult a yoga therapist or teacher before using any Pranayama for therapeutic purposes.  It is not advisable for Pranayama practitioners to smoke tobacco. 

Sit with the legs straight in front of the body. Bend the right leg and place the foot under the left thigh. Bend the left leg and place the foot under the right thigh. Place the hands on the knees and make sure that the head, neck and back upright and straight, but without strain. Close the eyes and relax the whole body. The arms should be relaxed and not held straight.   Sukhasana is the easiest and most comfortable of the meditation postures and It can be utilized without ill effect by persons who are unable to sit in the more difficult meditation postures. It facilitates mental and physical balance without causing strain or pain.  Sukhasana is a relaxing posture which may be used after extended periods of sitting in Siddhasana or Padmasana.

Although Sukhasana is said to be the simplest meditation posture, it is difficult to sustain for long periods of time unless the knees are close to the ground or on the ground.  Otherwise most of the body weight is supported by the buttocks and backache develops.  For those who are extremely stiff, Sukhasana may be performed sitting cross-legged with a belt or around the knees and lower back. Hold the spine upright. Concentrate on the physical balance and equal weight on the right and left side of the body spacey feeling may be experienced.

Sit with the legs straight in front of the body. Bend one leg and place the sole of the foot on the inside of the opposite thigh.  Bend the other leg and place the foot on top of the opposite thigh.  Without straining, try to place the upper heel as near as possible to the abdomen.  Adjust the position so that it is comfortable.  Place the hands on the knees in either Chin.  Keep the back, neck and head upright and straight.  Close the eyes and relax the whole body.  

Those who suffer from Sciatica or Sacral ailments should not perform this Asana.  Benefits of this Asana is same as for PadmAsana but at a reduced level.

This is a simple technique, which introduces practitioners to their own respiratory system and breathing patterns. It is very relaxing and may be practiced at any time. 
 
Sit in a comfortable meditation posture or lie in Shavasana and relax the whole body. Observe the natural breathing process. Developed total awareness of the rhythmic flow of the breath. Feel the breath flowing in and out of the nose and make sure not to control the breath in any way. Notice that the breath is cool as it enters the nostrils and warm as it flows out. Feel the breath flowing in and out at the back of the mouth above the throat. Bring the awareness down to the region of the throat and feel the breath flowing in the throat. Bring the awareness down to the region of the chest and feel the breath flowing in the trachea and bronchial tubes. Next, feel the breath flowing in the lungs. Be aware of the lungs expanding and relaxing. Shift the attention to the rib cage and observe the expansion and relaxation of this area. Bring the awareness down to the abdomen. Feel the abdomen move upward on inhalation and downward on exhalation. Finally, become aware of the whole breathing process from the nostrils to the abdomen and continue observing it for some time.  

Abdominal or diaphragmatic breathing is practiced by enhancing the action of the diaphragm and minimizing the action of the rib cage. The diaphragm is a domed sheet of muscle that separates the lungs from the abdominal cavity and when functioning correctly, promotes the most efficient type of breathing.  Sensitivity to the muscle itself, however, will come with practice. During inhalation the diaphragm moves downwards, pushing the abdominal contents downward and outward. During exhalation the diaphragm moves upward and the abdominal contents move inward.  Movement of the diaphragm signifies that the lower lobes of the lungs being utilized. The proper use of the diaphragm causes equal expansion of the alveoli, improves lymphatic drainage from basal parts of the lungs, massages the liver, stomach, intestines and other organs that lie immediately beneath it, exerts a positive effect on the cardiac functions and coronary supply, and improves oxygenation of the blood and circulation.  Abdominal breathing is the most natural and efficient way to breath. Due to tension, poor posture, restrictive clothing and lack of training, however, it is often forgotten. Once this technique again becomes a part of daily life and correct breathing is restored, there will be a great improvement in the state of physical and mental well being.

Lie in Shavasana and relax the whole body. Observe the spontaneous breath without controlling it in any way. Place the right hand on the abdomen just above the navel and the left hand over the center of the chest. The right hand will move up with inhalation and down with exhalation. The left hand should not move with breath. There should be no tension in the abdomen. Do not try to force the movement in any way and try not to expand the chest or move the shoulders. Feel the abdomen expanding and contracting. Continue breathing slowly and deeply. Inhale while expanding the abdomen as much as possible, without expanding the rib cage. At the end of the inhalation the diaphragm will be compressing the abdomen and the navel will be at its highest point. On exhalation the diaphragm moves upward and the abdomen moves downward. At the end of the exhalation the abdomen will be contracted and the navel compressed towards the spine. Continue this process for a few minutes.   

Thoracic breathing utilizes the middle lobes of the lungs by expanding and contracting the rib cage. It expends more energy than abdominal breathing for the same quantity of air exchange. It is often associated with physical exercise and exertion, as well as stress and tension, when it helps the body to obtain more oxygen. 

Sit in a meditation posture or lie in Shavasana and relax the whole body. Maintain unbroken awareness of the natural breath for some time, concentrating on the sides of the chest. Discontinue any further use of the diaphragm and begin to inhale by slowly expanding the rib cage. Feel the movement of the individual ribs outward and upward, and be aware of this expansion drawing air into the lungs. Expand the chest as much as possible. Exhale by relaxing the chest muscles. Feel the rib cage contracting and forcing the air out of the lungs. Breathe slowly and deeply through the chest with total awareness. Do not use the diaphragm. Continue thoracic breathing for a few minutes, pausing slightly after each inhalation and exhalation.

Clavicular breathing is the final stage of total rib cage expansion. It occurs after the thoracic inhalation has been completed. In order to absorb a little more air into the lungs, the upper ribs and the collar bone are pulled upwards by the muscles of the neck, throat and sternum. This requires maximum expansion on inhalation and only the upper lobes of the lungs are ventilated. In daily life, clavicular breathing is only used under conditions of extreme physical exertion and when experiencing obstructive airway diseases such as asthma.

Lie in Shavasana and relax the whole body. Perform thoracic breathing for a few minutes. Inhale, fully expanding the rib cage. When the ribs are fully expanded, inhale a little more until expansion is felt in the upper portion of the lungs around the base of the neck. The shoulders and collar bone should also move up slightly. This will take some effort. Exhale slowly, first releasing the lower neck and upper chest, then relax the rest of the rib cage back to its starting position. Continue for a few more breaths, observing the effect of this type of breathing.

It is used to maximize inhalation and exhalation. Its purpose is to gain control of the breath, correct poor breathing habits and increase oxygen intake. It may be practiced at any time and is especially useful in situations of high stress or anger for calming the nerves. However, while its inclusion in a daily yoga programmed will correct and deepen natural breathing patterns, yogic breathing itself should not be performed continually. 

Sit in a meditation posture and relax the whole body. Inhale slowly and deeply, allowing the abdomen to expand fully. Try to breathe so slowly that little or no sound of the breath can be heard. Feel the air reaching into the bottom of the lungs. At the end of abdominal expansion, start to expand the chest outward and upward. When the, ribs are fully expanded, inhale a little more until expansion is felt in the upper portion of the lungs around the base of the neck. The shoulders and collar bone should also move up slightly. Some tension will be felt in the neck muscles. 

The whole process should be one continuous movement, each phase of breathing merging into the next without any obvious transition point. There should be no jerks or unnecessary strain. The breathing should be like the swell of the sea. Now start to exhale. First, relax the lower neck and upper chest, then the entire chest to contact downward and then inward.  Next, allow the diaphragm to push upward and towards the chest. Without straining, try to empty the lungs as much as possible by drawing or pulling the abdominal wall as near as possible to the spine. The entire movement should be harmonious and flowing. Hold the breath for a few seconds at the end of exhalation. This completes one round of yogic breathing. At first perform seven to fifteen rounds and slowly increase to fifteen minutes daily.

Yogic breathing is used in most Pranayamas. The main requirement, however, is that respiration be comfortable and relaxed. Consequently, once awareness and control of the breathing process has been established, the Clavicular technique is dropped and yogic breathing is modified to become a combination of abdominal and thoracic breathing. The breath should flow naturally and not to be forced.

Nose tip Position (Nasagra Mudra): Hold the fingers of the right hand in front of the face. Rest the Index and middle fingers gently on the eyebrow center. Both fingers should be relaxed. The thumb is above the right nostril and the ring finger above the left. These two digits control the flow of breath in the nostrils by alternately pressing on one nostril, blocking the flow of breath, and then the other. The little finger is comfortably folded. 

Psychic Network Purification: Sit in any comfortable meditation posture. (Those who cannot sit in a meditation posture may sit against a wall with the legs outstretched or in a chair, which has a straight back). Keep the head and spine upright. Relax the whole body and close the eyes.  Practice yogic breathing for some time. Adopt Nose tip Position with the right hand and place the Left hand on the knee in chin. Close the right nostril with the thumb. Inhale and exhale through the left nostril Six times. The rate of inhalation/exhalation should be normal.  After Six breaths release the pressure of the thumb on the right nostril and press the left nostril with the ring finger, blocking the flow of air. Inhale and exhale through the right nostril Six times, keeping the respiration rate normal. Lower the hand and breathe Six times through both nostrils together. This is one round. Practice Six rounds making sure that there is no sound as the air passes through the nostrils. After practicing for fifteen days, start doing Alternate Nostril Breathing Process.

Alternate Nostril Breathing: In this technique the duration of inhalation/exhalation is controlled. Close the right nostril  with the thumb and breathe in through the left nostril. At the same time count mentally,  Om; Om; Om, until the inhalation ends comfortably. This is the basic count. Breathe deeply with yogic breathing. Do not strain. Close the left nostril with the ring finger, release the pressure of the thumb on the right nostril and while breathing. out through the right nostril, simultaneously count, " Om; Om;  Om". The time for inhalation and exhalation should be equal. Next, inhale through the right nostril, keeping the same count in the same manner. At the end of inhalation dose the right nostril, open the left nostril and exhale through the left nostril, counting as before. This is one round. Practice fifteen rounds as mentioned above.  After a few days, if there is no difficulty, increase the length of inhalation/exhalation by one count. Continue in this way, increasing the inhalation/exhalation by one count as it becomes easy. Do not force the breath in any way and be careful not to speed up the counting during exhalation to compensate for shortage of breath.   

Inner Retention:  In this technique inner retention or internal breath retention is introduced. Close the right nostril and breathe in slowly through the left nostril for a count of Six. At the end of inhalation, close both nostrils and retain the air in the lungs for a count of Six. Open the right nostril, breathe in slightly through the right nostril and then slowly breathe out through the same nostril for a count of Six. This slight inhalation at the end of inner retention helps to bring the respiratory muscles back into action again and relieves the locked condition of the glottis. The exhalation should be smooth and controlled and of the same length as the inhalation. At the end of exhalation, immediately inhale through the right nostril for a count of Six, keeping the closed. Again, retain the breath for a count of Six with both nostrils closed. Open the left nostril, breathe in slightly through the left nostril and then breathe out through the same nostril for a count of Six. This is one round. Maintain constant awareness of the count and of the breath. Practice fifteen rounds. 

Internal And External Retention:  In this technique outer breath retention is introduced. Do not try to hold the breath outside for too long at first, even though it may seem easy. Inhale through the left nostril. Retain the breath inside in Inner Retention as described above. After exhalation, when the lungs are deflated as much as possible, close both nostrils and hold the breath out for the chosen count. The glottis may be slightly contracted to hold the air out of the lungs. Exhale slightly through the right nostril immediately before inhaling. This will release the lock on the lungs and the glottis and bring the respiratory system smoothly back into operation. Inhale slowly through the right nostril. Retain the breath inside in Inner Retention. Exhale through the left nostril. Again, hold the breath out in External retention to count, with both nostrils closed. This is one round. Remember to exhale slightly through the right nostril before breathing in at the start of the next round. Practice Six rounds.

Sit in any comfortable meditation posture  close your eyes and relax your  body. Hold the teeth lightly together. Separate the lips, exposing the teeth. The tongue may be kept flat or folded against the soft palate. Breathe in slowly and deeply through the teeth. At the end of the inhalation, close the mouth, keeping the tongue either flat or folded against the soft palate.   Breathe out slowly through the nose in a controlled manner. This completes the round one, repeat the next ten rounds like this only.  

As for Cooling Breath, Practitioners with sensitive teeth, missing teeth or dentures should practice Cooling Breath Pranayama instead.  

Note:  Through perfection of this practice, the adept becomes like the God Kama-Deva.  Kama means 'Desire' and Deva mans 'Master' therefore, through this practice is mastered and a state of balanced purification is achieved.

Sit in any comfortable position, if possible in meditation Asana.  Make sure to close your eyes and relax the whole body.  Take the breath through your nostrils and allow the breathing to become calm and rhythmic.  After some time, transfer the awareness to the throat.  Try to feel that the breath is being drawn in and out through the throat and not through the nostrils as if inhalation and exhalation are taking place through a small hole in the throat.  As the breathing becomes slower and deeper, gently contract the glottis so that a soft snoring sound like the breathing of a sleeping baby is produced in the throat.  If this is practiced correctly you will see that there will be a simultaneous contraction of the abdomen.  This happens by itself without any effort being made.  
Both inhalation and exhalation should be long, deep and controlled.  Practice Yogic breathing while concentrating on the sound produced by the breath in the throat.  The sound of the breath should just be audible but not loud to the practitioner but not to another person unless they are sitting very close.   When this breathing has been mastered, fold the tongue back into khechari Mudra (Tongue Lock).  If the tongue becomes tired, release it, while continuing the Ujjayi breathing.  When the tongue is rested, again fold it back.  Practice this process for Ten to Twenty minutes.   People who are too introverted by nature should not perform this practice.  Those people who suffer from heart disease should not combine Bandhas or Breath retention with this psychic Breath. 

Ujjayi is classified as a tranquillizing Pranayama and it also has a heating effect on the body.  This practice is used in Yoga therapy to soothe the nervous system and calm the mind and has a profoundly relaxing effect at the psychic level.  It helps to relieve insomnia and may be practiced in Shavasana just before sleep.  The basic form without breath retention or Bandhas slows down the heart rate and is useful for people suffering from high blood pressure.  The Psychic Breath alleviates fluid retention.  It removes disorders of the Dhatu, which are the Seven constituents of the Body, Blood, Bone, Marrow, Fat, Semen, Skin and Flesh.  

Ujjayi may be performed in any position standing, sitting or lying.  Those suffering from slipped disc or vertebral sodalities may practice Ujjayi in VajrAsana or MakarAsana.  Many people control their facial muscles when they do Ujjayi.  This is unnecessary and make sure to try to relax the face as much as possible.  Do not contract the throat too strongly, the contraction should be slight and applied continuously throughout the practice.

The Sanskrit word Ujjayi means 'Victorious'.  It is derived from the root 'Ji', which means 'To Conquer' or 'to acquire by conquest' and the prefix 'Ud', means 'Bondage'.  

Sit in any comfortable meditation posture as you feel comfortable with the hands resting on the knees. Keep the head and spine straight and make sure to close your eyes and relax the whole body.  Take a deep breath in and breathe out forcefully through the nose and do not strain.  Immediately afterwards you breathe in with the same force you will see that during inhalation the diaphragm descends and the abdomen moves outward and during exhalation the diaphragm moves upward and the abdomen moves inward.  Continue in this manner, counting fifteen breaths. At the end of 10 breaths, take a deep breath in and breathe out slowly.  This completes the round one, it is highly recommended that you should practice at least seven to ten rounds.  Keep the eyes closed and concentrate on the breathing and the counting to keep the tract of practice rouds.  When you are accustomed to this style of breathing, gradually increase the speed, always keeping the breath rhythmical. Inhalation and exhalation must be equal.  

Sit in any comfortable meditation Asana, preferably Padmasana with the hands resting on the knees in either chin or Gyana Mudra. Make sure to keep your head and spine straight, close the eyes and relax the whole body.  Raise the right hand and perform Nasagra Mudra. 

Left nostril: Close the right nostril with the thumb and breathe in and out forcefully, without straining, through the left nostril eight to ten times. The abdomen should expand and contract rhythmically with the breath. The pumping action should be performed by the abdomen alone. Do not expand the chest or raise the shoulders and the body should not jerk. There should be a snuffing sound in the nose but no sound should come from the throat or chest. After 10 respirations, breathe in deeply through the left nostril keeping the right nostril closed. Fill the lungs as much as possible, expanding both the chest and abdomen. Close both nostrils and hold the breath inside. Retain the breath for a few seconds. Exhale through the left nostril.

Right nostril: Close the left nostril and breathe in and out forcefully eight to ten times through the right nostril, counting each time. Inhale slowly and deeply through the right nostril. Close both nostrils and hold the breath inside. Retain the breath for a few seconds.  Breathe out slowly through the right nostril.

Both nostrils: Open both nostrils. Breathe in and out forcefully through both nostrils eight to ten times, mentally counting each time. Inhale slowly and deeply through both nostrils.  Close both nostrils and retain the breath for a few seconds. Breathe out slowly through both nostrils together. Breathing through the left, the right and both nostrils, as above, forms one complete round.

This exercise may be practiced at three different breath rates: slow, medium and fast, depending on the capacity of an individual or the practitioner . Slow Bhastrika is practiced to approximately one breath every two seconds, with no undue force on inhalation or exhalation.  It is like amplified normal breathing. It is  especially useful for beginners and those using Bhastrika for therapeutic purposes, although it may also be practiced at all stages. Medium Bhastrika increases the speed of respiration to approximately one breath every second. Fast Bhastrika means a breathing speed of around two breaths per second. Both medium and fast breathing are suitable for intermediate and advanced practitioners. The abdominal muscles will become stronger with regular practice. As they do so, the number of respirations may be increased by six  month from the initial count of eleven to a maximum count of Forty Five to Fifty Five respirations through the left, the right and both nostrils. You should do at least six to seven rounds and then slowly increase the duration of retention up to thirty five seconds after breathing through the left, the right and both nostrils and make sure not to strain yourself.  

A feeling of faintness, excessive perspiration or a vomiting sensation indicates that the practice is being performed incorrectly.  Please avoid violent respiration, facial contortions and excessive shaking of the body. If any of these symptoms are experienced, the advice of a Yoga teacher should be sought. This practice is ideal for purifying the blood and eradicating a bad complexion.  However, if the stages are rushed, all the impurities will be ejected from the body in a rush which may exacerbate the condition.  A slow, conscientious approach to this practice is, therefore, recommended.  This Asana is a dynamic practice requiring a large expenditure of physical energy, beginners are advised to take a short rest after each round.  This Asana should not be practiced by people who suffer from high blood pressure, heart disease, hernia, gastric ulcer, stroke, epilepsy or vertigo. Those suffering from lung diseases such as asthma and chronic bronchitis, or who are recovering from tuberculosis, are recommended to practice only under expert guidance.

This practice burns up lot of toxins present in our body.  Because of the rapid exchange of air in the lungs, there is an increase in the exchange of oxygen and carbon dioxide into and out of the bloodstream. This stimulates the metabolic rate, producing heat and flushing out wastes and toxins.  The rapid and rhythmic movement of the diaphragm also massages and stimulates the visceral organs, toning the digestive system.  It is a useful practice for women during labor after a few months of proper preparation. This Asana reduces the level of carbon dioxide in the lungs. It is an excellent practice for asthmatics and those suffering from other lung disorders.  It alleviates inflammation in the throat and any accumulation of phlegm.  It balances and strengthens the nervous system, inducing peace, tranquility and one pointed ness of mind in preparation for meditation. Both nostrils must be clear and flowing freely. Mucus blockages may be removed through the practice of Neti (see the section Shatkarma).  If the flow of breath in the nostrils is unequal, it may be balanced by practicing PadadhirAsana as a breath balancing technique.  Beginners should be familiar with abdominal breathing before taking up this Asana

Note: The Sanskrit word Bhastrika means 'Bellows'. Thus, Bhastrika Pranayama is also known as the bellows breath, as air is drawn forcefully in and out of the lungs like the bellows of a village blacksmith. The bellows increases the flow of air into the fire, producing more heat.  Similarly, Bhastrika Pranayama increases the flow of air into the body to produce inner heat at both the physical and subtle level, stoking the inner fire of mind/body.