YOGA FOR BUSY PEOPLE (3/5)
Breath
1. Breathing is something that is done sub-consciously, but it can be brought under conscious control.
2. This technique helps in regulating and refreshing tired nerves.
3. Counting during breath control can be done in two ways -
i) Count your pulse by placing two fingers on pulsating nerve of your left wrist.
ii) Count your heart beat if you are able to hear it.
Pranayama
1. This means breathing to a particular, pre-determined rhythm.
2. It comprises of certain length of time for inhalation, retention, and exhalation, which can be carried out in various postures.
3. The aimed rhythm in Pranayama is the ratio 1:4:2 (inhale/ retain/ exhale) or its multiples.
Exercise - 1
1. Sit cross-legged and exhale completely.
2. Place two fingers of the right hand on the pulse of the left wrist.
3. Inhale through the nose upto 3 pulse beats.
4. Hold your breath upto 12 pulse beats.
5. Exhale through the nose upto 6 pulse beats.
6. Do this 5 times and rest.
Exercise - 2
1. Sit cross-legged and bring your right hand to your face.
2. Place your index finger on your forehead between your eyes.
3. Bring your thumb and middle finger against your nostrils on each side.
4. Exhale completely, and close your right nostril with your thumb.
5. Inhale deeply through your left nostril, and close your left nostril with your middle finger.
6. Count upto 12 seconds, with both nostrils closed.
7. Open your right nostril and exhale by counting upto 6 seconds.
8. Immediately inhale through the same right nostril by counting upto 3 seconds, and close your right nostril with your thumb.
9. Count upto 12 seconds again, with both nostrils closed.
10. Open your left nostril and exhale by counting upto 6 seconds.
11. This completes 1 round of Pranayama.
12. Do 3 rounds and rest.