Pranayama: The Vedic Science of Breath: 14 Ultimate Breathing Techniques to Calm Your Mind, Relieve...

‘Pranayama’

*TheVedicScienceofBreath*

14UltimateBreathingTechniquestoCalmYourMind,RelieveStress

andHealYourBody

AdvaitCopyright©2017,Advait.Allrightsreserved.

Contents

ABriefHistoryofYogaIntroductionSomeImportantTerminologiesSeatingPositionforperformingPranayamaPranayama#1Pranayama#2Pranayama#3Pranayama#4Pranayama#5Pranayama#6Pranayama#7Pranayama#8Pranayama#9Pranayama#10Pranayama#11Pranayama#12Pranayama#13Pranayama#14What’sNext?ThankYou!!BOOKEXCERPT:“MudrasforBeginners”OtherbooksonMudrasbyAdvaitDisclaimerandFTCNotice

ABriefHistoryofYoga

Beforestartinglet’slookbackatwhereitallbegan.

Totellyouthetruth….Nooneknows!!

The foundation ofYoga as a science is attributed toMaharshi Patanjali wholivedinIndiainthe3rdCenturyB.C.

But, archeological excavations in the Indus Valley civilization sites haveunearthed sculptures and idols depicting various Asanas (physical exercisepositions) suggested in Yoga and these idols date back to around 3000 yearsB.C.

Also, information about various aspects of Yoga can be found inVedic textslike;Shwetashwatrupanishad,Chaandogyopanishad,

KaushitkiUpanishad,

MaitriUpanishadetc.

ThisinformationwasscatteredalloverandMaharshiPatanjali,compiledthesenuggetsintoastreamlinedandstrictscienceofYogaorshouldIsayhecompiledthis scattered information into a way of life called Yoga through his work‘PaatanjalYogaSutra’

AfterMaharshiPatanjali,MaharshiSwatwaramwrote‘Hatapradipika’(meaning-OneWhich Illuminates the Path ofHathaYoga , i.e. the physical aspect ofYoga)inthe13thCenturyA.D.

And,MaharshiGherandwrote‘Gherandsanhita’aroundthesametime.

AlmostalltheYogamethodologiespracticedworld-overtodayregardMaharshiPatanjali’sworkastheirreference.

IntroductionTheVedicScienceofBreath

PranayamaisconsideredofparamountimportanceinYoga.

ThewordPranayamaismadeoftwobasicSanskritwords—

Pran( ����� )=LifeorUniversalLifeEnergy.

Ayam( ���� )=toExtendandElongate.

Thus Pranayamameans ‘an exercisewhich is to be performed if youwant toextendyourlife’.

Pranayamaisthefueloflife…

Hereisaninterestinganalogy—

Youarefamiliarwiththeexistenceoftheseven(7)chakrasalongthespine,

whichareconsideredastheenergypointssustaininglifeandhealth.

IftheseChakrasaretherotatingwindmillswhichproduceenergytosustainlife,

thenprana is theessentialwindenergywhichmakes thehandsofawindmillrotate,toproducethatenergy.

Whenwebreatheinwetakeintheessentialoxygenalongwiththeall-pervadingPrana.

[Andwhenwebreathoutwepushouttheexpendedenergyandtoxinsoutofourbody.]

Ayurvedacallsourdigestionas'JatharAgni'literallymeaning'digestivefire',itcomparesourdigestiveprocesswitha'Yadnya'-AholyPyre,wherethingsareofferedtothegods.

Andthe'Prana'wetakein,isthefuelforthisholyYadnya.

WhenwepracticePranayama,weregulateandstreamlinetheprocessofdrawingintheuniversallifeforceandthusenhancingourhealthandlongevity.

ThisisthemetaphysicalPranaaspectofit.

Nowletuslookatthephysicalsignificance,butforthatIfirstneedtotellyouaboutourbodies’digestiveandexcretorymechanism.

Weconsumefood,whichisbrokendownintosmallpiecesbyour teethandisaddedprimarydigestiveenzymesfromthesalivainourmouth.

Itthenpassesintoourstomach,whereitischurnedandmoregastricjuicesareaddedtoittoinducebreakdownofthefoodconsumed.

Thismixturethenpassesthroughourintestines,whosewallsabsorbthenutrientsfromthefoodanddepositthemintothebloodstreamtobetakenallaroundthebody.

The bloodwhen passing through the lungs also absorbs oxygen that we haveinhaled.

So thebloodcarries thenutrients and theoxygenessential for the cells inourbodytobreakdownthenutrientsintopacketsofenergy.

Thusthecellsofourbodygetnutrientsandoxygenfromblood,breakdownthenutrientsintoenergyandLifeisSustained!!!

Butlikeanyothermechanisminthisuniverse,everystepproducesabyproductinformofwaste.

Thefoodpost-digestioninexcretedformtheintestinesinformofstool.

Impurities in our blood are separated in our kidneys and excreted in form ofurine.

The impurities/toxins created at the cellular level are in two forms, liquid andvolatile.

Theliquidtoxinsareputoutbyourskininformofsweat.(Youwillbesurprisedto know that our skin is the largest excretory organ in our body)The volatiletoxins(whicharemostharmful)arethrownoutinformoftoxicgasesusingourlungs,whenweBREATHEOUT!!!

Pranayama plays a pivotal role here in ridding our bodies of these harmfultoxins.

Itsuppliesourlungsandhenceourbloodwithabundantsupplyoffreshoxygen.

Itboostsourimmunesystem.

Itisamazinglyeffectiveincalmingdownyourmind.

It helps in improving our memory, virility and strengthens our neurologicalsystem.

There are many other Pranayama techniques which can be used for multipleotherpurposes.

(Iwilltellyoueverythingaboutthosetechniques,don'tworry:))

Thereare7Pranayamatechniqueswhicharewidelyknownandpracticed.

Yet,therearemanymoretechniques(almost50+thatIcameacrossduringmystudy of Pranayama techiques) which are not easily available to the commonpublic,buthavetobeactivelysearchedforinvariousscripturesandUpanishads,whichworkwondersandarenearlymiraculousintheireffectiveness.

Starting with the most commonly known ones, I have compiled the mosteffectiveandbeneficial14ofthosebreathingtechniquesinthisbookforyou.

Beforewegoanyfurther,Ihaveaspecialgiftforyou,turnthepagetogetit…

Free5Dayemailcourse"AdvancedPranayamaTechniques"emailcourse

This book covers 14 different breathing techniques which aremore common,traditionalandsuitableforbeginnersandintermediatepractitionersalike.

But,onceyoulearnthesetechniques,youarereadyforthenextstep.

Peculiar breathing methodologies which I call, “Advanced PranayamaTechniques”, are the ones where we incorporate ‘Micro-Exercises’ called assukshma-asanas along with regulated breathing patterns to circulate and fill‘Prana’energyinaparticularpartofourbody,thusnourishingtherelatedorgansandenhancingtheoverallvitalityandself-healingcapabilityofourbody.

I have compiled 5 such advanced breathing techniques, into a 5 day emailcourse.

And,Iamofferingtheonlineemailcourse,forFREEtomyreadersonly.

Get your Free, 5 day email course, “Advanced Pranayama Techniques”here.

SomeImportantTerminologies

Herearesometerminologiesyou’llcomeacrossinthisbook:

BreathingTerminologies—

Purak-

To inhale in to the full capacity of your lungs. Also, when you inhale don’texpandyourstomachinsteadfillalltheairinyourchest.

Kumbhak-

(‘Kumbh’meansapotoraroundutensil)Toholdtheinhaledairinyourlungs.

Rechak—

Toexhaleeveryounceofairoutofyourlungs.

BandhorLockterminologies-JalandharBandh—

Tocloseyourwindpipebypressingyourchinagainstthebaseofyourneck.

UddiyanBandh—

Tocontractyourabdomenandtrytosuckinyourstomachsothatitwilltouchyourspine.

MulaBandh—

Topullinyouranalmuscles.(itisasifyouhavetogotothetoiletbutarenotable to find one nearby and you have to hold it in.)

Let’sgetdowntobusiness…

SeatingPositionforperformingPranayama

MostofthePranayamaaretobeperformedwhilesittingin‘Sukhasan’position.

Sukhasan(theSimpleSittingPose)

-Sitonthematwithyourlegsstretchedinfront.

-Foldtherightlegandtuginbelowtheleftthigh.

-Then,foldtheleftlegandtugitbetweentherightthighandcalf.

-Sitstraightwithanerectspine.

(Itishowwegenerallysitonthefloorandfoldourlegs.)

Pranayama#1BhastrikaPranayama/BellowBreath

Method:

SitinSukhasanandformthednyanamudrawithyourhandsandplacethemonyourkneeswithyourpalmsfacingupwards.

(‘Dnyanamudra’isformedwhenyoujointhetipsofyourindexfingerandyourthumbwhilekeepingyourotherfingersoutstretched.)Closeyoureyes.

Inhaletoyourfullcapacity;holdthebreathinforacoupleofsecondsandthenexhaleslowly.

When you inhale, fill the air into your lungs and expand your chest whileinhaling and itwill pressyourdiaphragmdown;Donot expandyour stomachwhileinhaling.

Concentrate completely on your breathing and pay attention to how you feelwitheverybreathyoutake.

Visualize,everybreathnourishingallthepartsofyourbody.

Duration:

PerformthisPranayamaforatleast3minutes.

Uses:

-This is a nourishing exercise and it enhances your digestive capabilities andcreatesheatinthebody.

-Ithelpsinburningtheexcessfat.

-Ithelpsinreducingtheamountofphlegm.

-ItisveryeffectiveincasesofAsthma.

-ItstrengthensyourLungs.

-Ithelpsinpurifyingbloodandfacilitatesefficientbloodcirculation.

Pranayama#2KapaalbhatiPranayama/Pranayamaforforeheadcleanse

Method:

SitinSukhasanandformthednyanamudrawithyourhandsandplacethemonyourkneeswithyourpalmsfacingupwards.

Closeyoureyes.

Then, exhalequickly ina single stroke/movement.Your lungswill contract inthatmomentandyourstomachwillbesuckedin.

Don’t inhale purposefully; once you exhale rapidly inhaling will happen as areflex.

Keep repeating the exhaling action and with every breath that comes outvisualizeeveryimpuritywithin,everytoxicmatterandeachnegativethoughtisbeingthrownoutofyourbody.

Caution:

-People suffering frombackpain andwaist pain shouldperform the exhalingmotionabitslowly.

- People suffering with Heart diseases should perform the exhaling motionslowly.

-PregnantwomenshouldNOTpracticethisPranayama.

Duration:

Practice this Pranayama for 4-5minutes in the start, butwith regular practicegradually increase the duration to 12-15minutes. (If at the start you feel tiredafterafewminutes,stopforafewsecondsandthencontinueagain.)Uses:

YouwillbeamazedwiththebenefitsofthisPranayama:

-Itisveryhelpfulinburningexcessfat.

-Itisveryhelpfulinregulatingyourbloodsugarlevelsandthuskeepsdiabetesincheck.

-It is found tobeveryeffective inclearingheartblockages inpeoplesufferingfrom arteriosclerosis. (but please perform the exhaling motion slowly) -Itmaintainsthehealthofyourliver.

-Ithelpsingettingridofconstipation.

-ItisevenobservedthataregularpracticeofthisPranayamacuresHepatitis.

-It reduces the amount of phlegm in your body and is also very helpful forpatientssufferingfromAsthma.

-Itisveryhelpfulforpeoplesufferingfrompollenanddustallergies.

-It is observed that a regular practice of this Pranayama reduces the size ofTumorsandcystsinthebody.(Therehavebeenmanycaseswherepatientshavereported that their tumors have completely dissolved due to a regular anddisciplinedpracticeofthisPranayama.)-Inwomenitisfoundtocureanyuterineailments.

-Itisevenfoundtobeextremelyeffectiveincuringskindiseases.

-Itisveryeffectiveincuringdiseasesofthethroat.

-Itbringsapeculiarglowtotheauraofthepractitioner.

Pranayama#3BahyaPranayama/ExteriorPranayama

Method:

SitinSukhasanandformthednyanamudrawithyourhandsandplacethemonyourkneeswithyourpalmsfacingupwards.

Closeyoureyes.

Inhaletoyourfullcapacity;holdthebreathinforacoupleofsecondsandthenexhalewithabitofforcesuchthatyouaretryingtoemptyyourlungsrapidly.(Itwillmakeascreechingsoundat theendofyourexhalation)Aftercompleteexhalationimplementthefollowing3blocks—

Performthe‘Muladharbandh’(Pullinyouranalmusclesasifyouaretryingtoholdinyourbowels).

Performthe‘Uddiyanbandh’(Pullinyourstomach,asifyouaretryingtotouchyourstomachtotheSpine).

Performthe‘Jalandharbandh’(Pressyourchinonyourthroatandlookstraightdown).

Don’tinhaleforafewsecondsandthenremoveallthethreeblocksmentionedaboveandslowlyinhaletoyourfullcapacity.

Caution:

-PeoplesufferingfromheartproblemsshouldnotpracticethisPranayama.

-PeoplesufferingfromCervicalproblemsandSpondilitisshouldnotimplementtheJalandharbandh(3rdblock)Duration:

Nospecificduration,butperformthisPranayamaonly3-4times.

Uses:

-Itstrengthensyourstomach.

-Itenhancesyourdigestivecapabilities.

-Itisveryhelpfulforcuringhernia.

-Itmaintainsthehealthofyourthyroid.

-Itstrengthensyourlungs.

-Its most effective application is that it amplifies the effects of KapaalbhatiPranayama.

Pranayama#4SuryabhedanPranayama/PranayamaoftheSun

Method:

SitinSukhasanandkeepyourlefthandonyourleftkneewithyourpalmfacingdown.

Closeyoureyes.

Close your left nostril with the index finger of your right hand and inhalethroughyourrightnostriluntillyourlungsarefull.(Inhalewithabitofforce,sothattheairgushinginwillmakeasound)Onceyourlungsarefull,holdtheairinandperformthe‘Jalandharbandh’[NeckLock](Pressyourchinonyourthroatandlookstraightdown)aslongasyoucanholdyourbreathin.

Closeyourrightnostrilwiththethumbofyourrighthand,removethenecklockandexhale throughyour leftnostrilandapplyenoughforce thatyourexhalingtoowillmakeasound.

ThisisoneroundofSuryabhedanPranayama.

Duration:

Initiallydoonly2-3roundsorrepetitionsofthisPranaym.Increaseitgraduallyto10-12roundsinonesession.

Uses:

-RegularpracticeofthisPranayamareducestheamountofcoughandphlegminyourbody.

-Itisveryhelpfulinremovingtoxicgasesfromyourbody.

-Itgeneratesheatwithinone’sbody.

-Ithelpsinbloodpurification.

-Itenhancesone’sdigestivecapabilities.

Pranayama#5Anulobh-VilobhPranayama/PranayamaofcompleteDetox

Method:

Sit inSukhasanandformthednyanamudrawithyourlefthandandplaceitonyourleftkneewithyourpalmsfacingupwards.

Closeyoureyes.

Close your right nostrilwith the thumbof your right hand and inhale throughyourleftnostriltillyourlungsarefull.

Thencloseyour leftnostrilwith the ringandmiddle fingerofyour righthandandexhalethroughyourrightnostril.

Inhale back through your right nostril then close your right nostril with thethumbandexhale throughyour leftnostril,Then inhaleback throughyour leftnostrilandexhalethroughyourrightnostril.

Payattentiontoitthat,youinhalethroughthesamenostrilthatyouhaveusedtoexhale.

AndseetoitthatthereisnohurrywhiledoingthisPranayama.Becomfortable,calmandperformitslowly.

Duration:

Atfirstperformitfor3-4minutesandthenwithpractice,graduallyincreasethetimeto12-15minutes.

Uses:

-Itisthemosteffectivedetoxexercise.

-Itthrowsoutallthetoxinsoutofthebodythroughyourbreath.

-Itisanexcellentcureforhypertension.

-Itisveryhelpfulincuringeardisorders.

-Whenperformedregularly,itpreventstheoccurrenceofcancer.

-Itisfoundtobehelpfulincuringleukoderma.

-Itisveryhelpfulincuringbronchitis.

Pranayama#6BhramariPranayama/PranayamaoftheHornet

Method:

SitinSukhasan.

Closeyoureyes.

Then close your ears with your thumbs, place your index fingers on yourforehead,andplacetheremainingthreefingersonyoureyesandpresstheridgebetweenyoureyesslightlywithyourmiddlefinger.

Inhaletoyourfullcapacity;holdthebreathinforacoupleofseconds.

Thenkeepingyourmouthclosed,exhaleslowlywhilemakingthe‘Aum’sound(OmChant).

(Thisstepcreatesasoundsimilar tothebuzzingofahornet’swingshencethename.)

Duration:

Nospecificduration.Repeatitforatleast2-3times.

Uses:

-ThisPranayamaisextremelyessentialformaintainingthehealthofyourthroatandthyroid.

-Itcuresanyhoarsenessofvoicecausedbyanyillness.

-RegularpracticeofthisPranayamaincreasesyourconcentrationandalsocalmsyourmind.

-You’ll feel a soothingpeaceandcalmnesswhenyouperform thisPranayamaregularly.

Pranayama#7UdgithPranayama/PranayamaofresoundingAum

Method:

SitinSukhasanandformthednyanamudrawithyourhandsandplacethemonyourkneeswithyourpalmsfacingupwards.

Closeyoureyes.

Inhaletoyourfullcapacity;holdthebreathinforacoupleofsecondsandthenexhalethroughthechantof‘Aum’.

Listen to this chant as it fills your surroundings with the sound of cosmicvibrations.

Duration:

Repeatitfor3-4times.

Uses:

-ThisPranayamaisveryeffectiveincuringanydisordersofthethroat,lungsandupperchest.

-Itmaintainsaproperbloodcirculationandalsohelpsinpurifyingyourblood.

Pranayama#8

DetoxBreathI

Method:

Standupwithoutslouchingandwithyourbackstraight.

Keepaspaceof10-12inchesbetweenyourfeet.

Seetoitthatyourbodyweightisequallydistributedonbothyourfeet.

Putoutyourchest,keepyourneckstraightandslightlypulldownyourchin.

Keepyourhandsatyoursideswithyourpalmstouchingyourthighs.

Now,slowlybutsteadilytakeinadeepbreath.

First fill in your chestwith air, once the chest is full then, fill the air in yourbelly.

Holdtheairinforaslongasyoucomfortablycan.

Then open yourmouth and rapidly exhale through yourmouth by contractingyourstomachbutkeepingyourchestrigid.

ThiscompletesonepracticeofthisPranayama.

Perform8-10repetitions.

Takearestof1-2min.beforedoinganythingelse.

Uses:

-ThisPranayama is especiallyeffective inpushing thevolatile toxins from thelungsandthestomachoutofthebody-Also,thisbreathrejuvenatestheorgansinthechestcavityandneck.

Pranayama#9LungStrengtheningBreathI

Method:

Standupwithoutslouchingandwithyourbackstraight.

Keepaspaceof10-12inchesbetweenyourfeet.

Seetoitthatyourbodyweightisequallydistributedonbothyourfeet.

Putoutyourchest,keepyourneckstraightandslightlypulldownyourchin.

Keepyourhandsatchestheight,withyourpalmsfacingyou.

Now,slowlybutsteadilytakeinadeepbreath.

Asyouarebreathingin,initiatingatthebaseofyourcollarbone,starttofirmlypatdownyourchestcavitytillyoureachyourabdomen.

Fillinyourlungstotheirfullcapacity.

Onceyourlungsarefull,starttolightlymassageyourchestinverticalmotions.

Continuemassagingyourchestforaslongasyoucouldholdyourbreathin.

Thenexhaleslowlyandsteadilywithyourhandsbyyourside.

ThiscompletesonepracticeofthisPranayama.

Perform7-8repetitions.

Takearestof1or2min.beforedoinganythingelse.

Uses:

-ThisPranayamaisveryeffectiveincuringanydisordersofthelungsandupperchest.

-It maintains proper blood circulation around your chest and is helpful inimprovingbloodflowinthecapillariesofthelungs.

Pranayama#10LungStrengtheningBreathII

Method:

Standupwithoutslouchingandwithyourbackstraight.

Keepyourfeetshoulderlengthapart.

Seetoitthatyourbodyweightisequallydistributedonbothyourfeet.

Putoutyourchest,keepyourneckstraight.

Putyourhandsunderyourrespectivearmpitswithyourfingersinthefrontandthumbattheback.

Now,slowlybutsteadilytakeinadeepbreath.

Fillinyourlungstotheirfullcapacity.

Nowholdinyourbreathforaslongasyoucomfortablycan.

Then when you have to exhale, press your ribcage from the sides and startslowlyexhaling.

The exhalingmotion should be done in installments. Press& exhale – stop –press&exhale–stopagain,tillyouhavecompletelyexhaled.

ThiscompletesonepracticeofthisPranayama.

Perform5repetitions.

Uses:

-ThisPranayamaisveryeffectiveinincreasingyourlungcapacity.

-Italsohelpsinpurifyingyourbloodandrejuvenatingthecellsandtissuesoftheinnerliningofyourlungs.

Pranayama#11QuickRejuvenatingBreath

Method:

Standupwithoutslouchingandwithyourbackstraight.

Keepyourfeetshoulderlengthapart.

Seetoitthatyourbodyweightisequallydistributedonbothyourfeet.

Putoutyourchest,keepyourneckstraight.

Putyourhandsunderyourrespectivearmpitswithyourfingersinthefrontandthumbattheback.

Thenslideyourhanddownwheretheribcageendsandtheabdomenbegins.

Now,slowlybutsteadilytakeinadeepbreath.

Fillinyourlungstotheirfullcapacity.

Nowholdinyourbreathforaslongasyoucomfortablycan.

Thenwhenyouhavetoexhale,presstheendofyourribcagefromthesidesand

startslowlyexhaling.

The exhalingmotion should be done in installments. Press& exhale – stop –press&exhale–stopagain,tillyouhavecompletelyexhaled.

ThiscompletesonepracticeofthisPranayama.

Perform5-7repetitions.

Takearestof3-4min.beforedoinganythingelse.

Uses:

-Thisbreathisveryeffectiveinprovidingquickrejuvenationandalertnesstothepractitioner.

- It maintains proper blood circulation around your chest and the abdominalorgans.

Pranayama#12InspiringBreathI

Method:

Standupwithoutslouchingandwithyourbackstraight.

Keepaspaceof10-12inchesbetweenyourfeet.

Seetoitthatyourbodyweightisequallydistributedonbothyourfeet.

Putoutyourchest,keepyourneckstraightandslightlypulldownyourchin.

Keepyourhandsatyoursideswithyourpalmstouchingyourthighs.

Concentrate your eyes at the tip of your nose andbring a smile onyour face.(YouhavetocontinuouslymaintainasmileonyourfacewhileperformingthisPranayama.)Now,slowlybutsteadilytakeinadeepbreath.

Asyouarebreathingin,liftupyourtoesintheair.

Fillinyourlungstotheirfullcapacity.

Onceyourinhalationiscomplete,standonyourtoesandliftupyourheelsinthe

air.

Remaininthispositiontillyouareholdinginyourbreathfor8-10seconds.

Thenslowlyexhalingreturnbacktoyouinitialstandingposition.

ThiscompletesonepracticeofthisPranayama.

Perform10-12repetitions.

Takearestof2min.beforedoinganythingelse.

Uses:

-This breathing technique, busts your stress, calms you down and fills thepractitionerwithvigortodosomethingnew.

Pranayama#13InspiringBreathII

Method:

Standupwithoutslouchingandwithyourbackstraight.

Keepaspaceof10-12inchesbetweenyourfeet.

Seetoitthatyourbodyweightisequallydistributedonbothyourfeet.

Putoutyourchest,keepyourneckstraightandslightlypulldownyourchin.

Keepyourhandsatyoursideswithyourpalmstouchingyourthighs.

Now,slowlybutsteadilytakeinadeepbreath.

As you are breathing in, lift up your hands slowly over your head. Let yourpalms touch each other and then press them together as firmly as you canwithoutbendingyourhandsattheelbows.Thiswillsendvibrationsdownhandsandintoyourshouldersanduntoyourupperchest.

Onceyour inhalation iscomplete, stoppressingyourpalms togetherandstandonyourtoesandliftupyourheelsintheair.

Remaininthispositiontillyouareholdinginyourbreathfor8-10seconds.

Thenslowlyexhalingtakeyourhandsdowntoyoursideandreturnbacktoyouinitialstandingposition.

ThiscompletesonepracticeofthisPranayama.

Perform5-7repetitions.

Takearestof2min.beforedoinganythingelse.

Uses:

-ThisPranayamabringsauniqueserenityandcalmnesstothepractitioner.

-Italsomaintainsproperbloodcirculationinthelimbs.

Pranayama#14HeartStrengtheningBreath

Method:

Standupwithoutslouchingandwithyourbackstraight.

Keepaspaceof10-12inchesbetweenyourfeet.

Seetoitthatyourbodyweightisequallydistributedonbothyourfeet.

Putoutyourchest,keepyourneckstraightandlookstraightahead.

Raiseyourhandsinfrontofyoutoshoulderheight,withyourpalmsfacingeachother.

Now,slowlybutsteadilytakeinadeepbreath.

As you are breathing in, move your hands to your sides and then to back asmuch as you can. (all the while keeping them parallel to the ground)

Onceyourinhalationiscomplete,remaininthispositiontillyouareholdinginyourbreathfor12-15seconds.

Thenslowlyexhalingtakeyourhandsbacktoyouinitialstandingposition.

ThiscompletesonepracticeofthisPranayama.

Perform8-10repetitions.

Takearestof1-2min.beforedoinganythingelse.

Uses:

-ThisPranayama isveryeffective in strengtheningourheartmusclesandyourlungs.

-Itmaintainsaproperbloodcirculationandalsohelpsinpurifyingyourblood.

What’sNext?

This Book has laid the foundation for you to start a routine practice ofPranayama.

Nowtheballisinyourcourt.

Youcankeeplivingasitis,ordecidetousethisnew-foundknowledgeforyourbenefitandthewell-beingofyourlovedonestoo.

Allyouneedisamattositonandafewminutesforyourselfinthemorning.

Thatisallittakes.

Remember,EasyDoesIt!!!

And,toseewhat’snext,justturnthepage.

Free5Dayemailcourse"AdvancedPranayamaTechniques"emailcourse

This book covers 14 different breathing techniques which aremore common,traditionalandsuitableforbeginnersandintermediatepractitionersalike.

But,onceyoulearnthesetechniques,youarereadyforthenextstep.

Peculiar breathing methodologies which I call, “Advanced PranayamaTechniques”, are the ones where we incorporate ‘Micro-Exercises’ called assukshma-asanas along with regulated breathing patterns to circulate and fill‘Prana’energyinaparticularpartofourbody,thusnourishingtherelatedorgansandenhancingtheoverallvitalityandself-healingcapabilityofourbody.

I have compiled 5 such advanced breathing techniques, into a 5 day emailcourse.

And,Iamofferingtheonlineemailcourse,forFREEtomyreadersonly.

Get your Free, 5 day email course, “Advanced Pranayama Techniques”here.

ThankYou!!

Thankyousomuchforreadingmybook.Ihopeyoureallylikedit.

Asyouprobablyknow,manypeoplelookatthereviewsonAmazonbeforetheydecidetopurchaseabook.

Ifyoulikedthebook,pleasetakeaminutetoleaveareviewwithyourfeedback.

60secondsisallI’maskingfor,anditwouldmeanalottome.

ThankYousomuch.

Allthebest,

Advait

BOOKEXCERPT:“MudrasforBeginners”

‘MudrasforBeginners’

YourUltimateBeginnersGuidetousingSimpleHandGesturesforEverlastingHealth,RapidWeightLossand

EasySelfHealing

by

Advait

©2015,Advait,AllRightsReserved

WhatareMudras?

AccordingtotheVediccultureofancientIndia,ourentireworldismadeof‘thefive elements’ called as The Panch-Maha-Bhuta’s. The five elements beingEarth,Water,Fire,WindandSpace/Vacuum.Theyarealsocalled theearthelement,waterelement,fireelement,windelementandspaceelement.

These five elements constitute the human body – the nutrients from the soil(earth) are absorbedby the plantswhichwe consume (thuswe survive on theearth element), the blood flowing through own veins represents the waterelement,thebodyheatrepresentsthefireelement,theoxygenweinhaleandthecarbondioxideweexhalerepresentsthewindelementandthesinuseswehaveinournoseandskullrepresentthespaceelement.

As long as these five elements in our body are balanced and maintainappropriate levels we remain healthy. An imbalance of these elements in thehumanbodyleadstoadeterioratedhealthanddiseases.

Nowunderstandthis,thecommandandcontrolcenterofallthesefiveelementsliesinourfingers.Soliterally,ourhealthliesatourfingertips.

TheMudrahealingmethodthatIamgoingtoteachyoudependsonourfingers.

Tounderstandthis,weshouldfirstknowthefinger-elementrelationship:

Thumb–Fireelement.

Indexfinger–Airelement.

Middlefinger–Space/Vacuumelement.

Thirdfinger–Earthelement.

Smallfinger–Waterelement.

Thisimagewillgiveyouabetterunderstandingoftheconcept:

When the fingers arebrought together in a specificpattern andare touched toeach other, or slightly pressed against each other, the formation is called as a‘Mudra’.

When the five fingers are touched and pressed in a peculiar way to form aMudra,itaffectsthelevelsofthefiveelementsinourbody,thusbalancingthoseelementsandinducinggoodhealth.

P.S. The Mudra Healing Methods aren’t just theory or wordplay; these arehealingmethodsfromtheancient IndianVedicculture,provenand testedoverages.

HowDoTheseMudrasWork?

To understand how the Mudras work, we first need to know the ‘Prakriti’conceptofAyurveda.

Prakriti(TheBasicBodilyConstitution)AccordingtoAyurveda,everypersonisconstitutedof theThreeDosha’s -TheVataDosha,ThePittaDosha andTheKaphaDosha.

And, any one of the three Dosha’s is most dominant among them, whichdeterminesthebasicorprimaryconstitutionorPrakritiofanindividual.

ThecoreconceptofAyurvedicmedicineisthat, thefivefundamentalelementsintegrateintophysicalformasthethreeDoshasandhealthexistswhenthereisabalance between the three fundamental bodilyDoshas known as: Vata, PittaandKapha.

The physical volume of a human being is mainly composed of Kapha, thechemical processes and reactions taking place in the body are due to themanifestationofPitta,andthebodilymovementsandactivitiesareattributedtoVata.

Foranindividualtoremainhealthy,thesethreebasicsubstances(doshas)mustbe in equilibrium. Any kind of disequilibrium of these doshas will causedisintegrationofthebodywhichleadstodisease.

Whenweconsumefood, it isdigestedandnutrients (Saara)andwaste/excreta(Mala) are produced. The nutrients nourish the seven bodily tissues(SaptaDhatu’s) and thewaste is thrown out of the body through sweat, urine,feces, nasal discharge, eye discharge etc., while this is happening the threedoshasmovefromonepartofthebodytoanotherpartandinducesoundhealth,resistancetodiseaseandphysicalstrengthinanindividual.But,ifthedoshasareexcitedorvitiatedtheyproducediseaseinthebody.

Vata

Vata is the air principle necessary to mobilize the function of the nervoussystem.

The main functions of Vata are to give motion to the body, conduction ofimpulses from sensory organs, separation of nutrient and waste from food,secretionofurineandsemen.

Inhealthyconditionitperformsallthephysiologicalfunctionsinthebody,itisresponsibleforspeech&hearing,itregulatesthenormalcirculationinthebodyand it is also responsible for formation and development of foetus in intra-uterinestage.

When excited or vitiated, it produces psychosomatic disorder, causes weightloss,lossofphysicalstrengthanditmaycausecongenitaldeformities.

Pitta

Pitta is the fire principle which uses bile to direct digestion and hencemetabolismintothevenoussystem.

TheendocrinefunctionsinthebodyandotherbiologicalactivitiesinthehumanbodyarecausedbyPitta.Itisthebyproductofhumanblood(Rakta).

Pittaishomologousofbloodandbotharesituated/originateinspleenandliver.

Pittacanbephysicallyobserved,itisayellowcolouredviscousliquid,ithasafleshyandunpleasantsmellanditfeelshotwhentouched.

Pitta provides volume and colour to blood, induces proper digestion, propervision. It is responsible for body heat, appetite, thirst, complexion andintelligence.

Kapha

Kaphaisthewaterprinciplewhichrelatestomucous,lubricationandthecarrierofnutrientsintothearterialsystem.

WhencomparedtoVataandPitta,Kaphaisthemoststableofthethreedoshasand it is mainly composed of water. It is responsible for formation of bodilystructures.

Itiswhiteincolour,thick,viscous,slimyandsofttotouch.Thebodyowesitssoftness,smoothness,moistureandcoolnesstoKapha.

The Kapha joints together various structures of the body and the joints. Itpromotes healing, immunity and tissue-building within the body. Kaphaprovidesstability,physicalstrengthandsturdinesstoone’sbody.

TheDosha-Element-FingerRelationship

Remember the finger-element relationship image I showed you earlier? Thatcomesintoplaynow…

#VataDosha–AirElement+Space/vacuumElementThusthelevelsof‘Vata’in your body can be very easilymanipulated/changed/regulated by using yourindexfinger,middlefingerandThumb.

#PittaDosha–FireElement+WaterElementThelevelsof‘Pitta’inyourbodycanberegulatedbyusingyoursmallfingerandThumb.

#KaphaDosha–WaterElement+EarthElementThelevelsof‘Kapha’inyourbodycanberegulatedbyusingyoursmallfingerandringfinger.

TheMudrahealingtechniqueisbasedonunderstandingtheimbalancesinyourdosha’swhicharetheunderlyingcauseofyourdiseaseandthenregulatingandbalancing your dosha’s through simple hand gestures and curing you withoutanyexternalmedication.

Fingers–ControlKnobsofYourHealth

Mudrasarebroadlyclassifiedintotwotypes;

#1 (��������) AsanyunktMudra–Mudraperformedoneachhandindividually,e.g.Dnyanmudra .

#2 (�������)Sanyukt Mudra – Mudra performed by using both the hands, e.g.Dhenumudra .

But,thisistheexternalphysicalaspectoftheseMudras,let’snowseehowourfingersactas3Modecontrolknobsforinducinggoodhealth.

Here’sthe’Element–Finger’relationshipagain;

Thumb–Fireelement.

Indexfinger–Airelement.

Middlefinger–Space/Vacuumelement.

Thirdfinger–Earthelement.

Smallfinger–Waterelement.

ModeI—

Balancing the Element: when the tip of a finger is touched to the tip of thethumb and pressed slightly, it results in regulating the level of the elementassociatedwiththatfingerinharmonywiththeotherelements.

e.g.InDnyanmudrathetipoftheindexfingerandthumbaretouchedtogether,thisresultsinaregulationandbalancingofairelementinthehumanbody.

ModeII—

EnhancingtheElement:Whenthetipofthethumbistouchedtothebaseofafinger and pressed slightly, it results in increasing the level of the elementassociatedwiththatfinger.

e.g. InAvaahanmudra the tipof the thumb is touched to thebaseof thesmall

finger, this results inan increase in thewaterelementof thebody, thuscuringyouofanydiseaserelatedtodeficiencyofwaterelement.

ModeIII—

Suppressing the Element:When a finger is curled down and the nail of thatfingeriscoveredbythetipofthethumborwhenthetipofthefingertouchesthebaseofthethumbandthethumbcoversoverthebackofthefinger,itresultsinreducingtheleveloftheelementassociatedwiththatfinger.

e.g.InVaayumudrathetipoftheindexfingertouchesthebaseofthethumbandthethumbcoveroverthebackoftheindexfinger,thisresultsinareductionintheairelementofthebody,thuscuringyouofanydiseaserelatedtoanincreaseinairelement.

CanIperformtheseMudras?

Yes!!!Anyoneandeveryonecanperformthesesimplehandgesturesandbenefitfromthem.

Men-Women,Young-Old,Kids…anyonecanperformtheseMudras.

Therearenoexceptionsbutjustprecautions–

a) There are certain Mudras which are off limits for pregnant women.(WhichIhavementionedspecificallyasanoteunderthedescriptionofthoseMudras).b) People suffering with arthritis will find it difficult to perform thesemudras initiallyand for longerperiodof time,but they shouldneverthelessattempt to practice thesemudras for a shorter period of time, till they feelcomfortabledoing them.With timeyouwill see that the regularpracticeofthese mudras you will be able to perform these mudras for their fullprescribedtime.

WhenandforHowlongcanIperformtheseMudras?

When—

ThatisthebeautyofMudrahealing,YouCanPracticeTheseMudrasAnyplace-Anytime.

- whiletravelling/commuting- whilewatchingTV,sittingonyourfavorite couch - while reading your favorite book or newspaper ormagazine - while chattingwith your friends and family - whilewalking your dog - while you arewaiting for someone - whileMeditatingHowLong—

ForthebasicbeginnerMudrasthereisnospecifictimelimit,butforbestresultstheseMudrasshouldbepracticedforatleast35-40minutesatastretch.

[Start by practicing these Mudras for 10 minutes each and then graduallyincreasethetimelimittillyoureachyour40minutestarget.]

ForothercomplexMudrasthetimelimitvariesdependingupontheailmentthatwearecuringandIhavedulyspecifiedtheessentialtimelimitinsuchcases.

WhataretheotherprecautionsIshouldtake?

Therearenootherprecautionstobetaken,justseetoitthatyouarecompletelyrelaxedandarebreathingnormallywhenyouperformtheseMudras.

Don’t forget to do some warm up exercises before practicing the Mudras toavoidsorehandsafterwards.

Warm-UpexercisesforpreparingyourHands

BeforepracticingtheseMudrasitisbesttodosomewarmupexercisesforyourpalms,toavoidanyfurtherinconvenienceoranypossiblediscomfort.

Warmup—

StepI:makeafistonbothyourpalms,holdforafewsecondsandthenreleasethefistandextendthefingersoutwards.Repeat8-10times.

StepII:Claplightlyfor15-20secondswithoutstopping.Repeat2-3times.

StepIII:Rubyourpalmstogetherforaround40-45secondssothattheybecomewarm.

Now,youareallsettostartpracticingtheseMudras.

11BasicMudrasforBeginners

Attention!!!ReadthisFirst

For the better understanding of the reader, a detail image/sketch has beenprovided for everymudra alongwith themethod to perform it, but the imagegivenisonlyoftherighthandperformingtheMudra.

TheMudrasshowninthisbookaretobeperformedsimultaneouslyonbothyourhandsfortheMudrastohavethemaximumhealingeffect,onlyexceptionbeingtheMudrasrequiringbothyourhandstoformaMudra.

Mudra#1

Dnyanamudra/MudraofWisdom

Method:

Sitinacomfortableposition.

Yourhead,neckandspineshouldbeinstraightalignment.

Now, touch the tip of your thumbwith the tip of your index finger and pressslightly.

Keepalltheotherfingersstraightasshownintheimage.

(Thumb represents the fire elementwhile the index finger represents thewindelement,thismudrabringstogetherthefireandwindelements.)Duration:

NotimelimitforthisMudraanditcanbedoneatanytimeyouwish.

Uses:

Helpsinattainingapeacefulmind.

Increasesconcentration.

Sharpensyourbrainthusincreasingintelligence.

Anxiety,AngerandLazinessjustdisappearwhenyouperformthisMudra.

Mostimportantly,thisMudraregulatesthehormonalsecretionbyPituitaryandPinealglands.

ThisMudraisextensivelyusedincuringInsomnia.

In cases of Migraine, Dnyanamudra done together with Praanamudra haveprovedtobeveryhelpful.

ThisMudrashouldbepracticedfrequentlyandforlongerdurationsbyanyonewhoisfacinganykindofpsychologicaldisorders.

Mudra#2Akashmudra/MudraofSky

Method:

Touchthetipofyourthumbwiththetipofyourmiddlefinger.

Keepalltheotherfingersstraightasshownintheimage.

(herewebringthefireelementandthespaceelementtogether.)

Duration:

NotimelimitforthisMudraanditcanbedoneatanytimeyouwish.

Uses:

ThisMudraisespeciallyusefulforpeoplewithHeartDisorders.

ThisMudrastrengthensyourHeart.

PerformingthisMudraregularlystrengthensyourbones.

Incasesofalockedjaw,thismudraworksasacharm.

Onanemotionallevel,thisMudraworksasanamazingself-confidencebooster.

Ithelpsinstrengtheningyourteeth.

ThisMudrashouldbe regularlyperformedbypeoplewithHeartdisordersandBonedisorders.

Mudra#3Prithvimudra/MudraofEarth

Method:

Touchthetipofyourthumbwiththetipofyourringfingerandpressslightly.

Keepalltheotherfingersstraightasshownintheimage.

(herewebringthefireelementandtheearthelementtogether.)

Duration:

15to35minutes,anditcanbedoneatanytimeyouwish.

Uses:

PerformingthisMudraregularlyreducesphysicalweakness.

IfyouwanttogainweightthisMudraisforyou.

ThisMudraishelpfulinimprovingdigestion.

AfterdoingthisMudrayouwillfeelandlookextremelyfresh.

Ifyouarefeelingdown,thisMudrawillelevateyourmood.

WithregularpracticeofthisMudrayouwillnoticeapeculiarglowofyourskin.

ThisMudra isalsobelieved tochannel inpositiveenergy intoyourbodyfromtheearth.

Mudra#4Varunmudra/MudraofRainGod

Method:

Touchthetipofyourthumbwiththetipofyoursmallfinger(pinkiefinger)andpressslightly.

Keepalltheotherfingersstraightasshownintheimage.

(herewebringthefireelementandthewaterelementtogether,whichmeansweareburningawayallthecontaminationandinternaldebrisinducedbythewaterelement.)Duration:

15to35minutesandonlywhenyousufferfromtheailmentswhichthisMudracures.

Uses:

This Mudra is extremely useful when you are suffering from Diarrhea andsimilarGastro-intestinaldisorders.

Since thisMudra balances the water element in our body, it’s a very helpfulMudrainanytypeofSkindisease.

AlsothisMudrareducesswellingoftheintestine.

Ifyoufeelanykindofitchingontheskin,thisMudrawillcureit.

ThisMudrahelpsinrelievingstrainedMuscles.

ThisMudraisalsocalledas‘PreserverofYouth’.

Mudra#5Vaayumudra/MudraofAir

Method:

Touchthebaseofyourthumbwiththetipofyourindexfingerasshownintheimage.

Slightlypressyourthumbonthebentindexfinger.

Keepalltheotherfingersstraightasshownintheimage.

(herethefireelementpressesthewindelement)

Duration:

For15minutes,3timesaday.

Thedurationcanbeincreasedto30-35minutesdependingupontheseriousnessoftheailment.

Uses:

ThisMudrahelpsinreducingtheincreasedwindelement.

Helpsintremblingandshivers.

Helpsinarthritisandjointpains.

ThisMudrastrengthensyourSpinalcord.

HelpsinmaintainingaproperBloodFlow.

Helpsinreducinggases.

Onanemotionallevel,thisMudraincreasesconcentration.

Note:

Performinga‘Pranamudra’afterthe‘Vaayumudra’enhancesitseffects.

----------EndofExcerpt----------

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