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Instructions On Yoga Pranayama
Proper Relaxation
Proper Exercise
Proper Breathing
Proper Diet
Meditation
  • Early morning, answer the calls of nature and sit for the Yogic practices. Practice Pranayama in a dry, welt-ventilated room. Pranayama requires deep concentration and attention. Do not keep anyone by your side.


  • Before you sit for Pranayama practice, thoroughly clean the nostrils. When you finish the practice, take a cup of milk or light food after 10 minutes.


  • Strictly avoid too much talking, eating, sleeping, mixing with friends and exertion. Take a little ghee with rice when you take your meals. This will lubricate the bowels and allow air to move downwards freely.


  • Some people twist the muscles of the face when they do Kumbhaka. It should be avoided. It is also a symptom to indicate that they are going beyond their capacity. This must be strictly avoided.


  • Pranayama can also be performed as soon as you get up from bed and just before Japa and meditation. It will make your body light and you will enjoy the meditation. You must have a routine according to your convenience and time.


  • Do not shake the body unnecessarily. By shaking the body often the mind also is disturbed. Do not scratch the body every now and then. The Asana should be steady and as firm as a rock when you do Pranayama, Japa and meditation.


  • In all the exercises, repeat Rama, Siva, Gayatri, or any other Mantra. Gayatri Mantra or OM is the best mantra for Pranayama. When you have advanced in the practice, you need not count or keep any time unit. You will be naturally established in the normal ratio through force of habit.


  • For some days in the beginning you must count the number and see how you progress. In the advanced stages, you need not distract the mind in counting. The lungs will tell you when you have finished the required number.


  • Do not perform the Pranayama till you are fatigued. There must be always joy and exhilaration of spirit during and after the practice. You should come out of the practice fully revived and refreshed. Do not bind yourself by too many rules (Niyamas).


  • Do not take bath immediately after Pranayama is over. Take rest for half an hour. If you get perspiration during the practice, do not wipe it with a towel. Rub it with your hand. Do not expose the body to the chill draughts of air when you perspire.


  • Always inhale and exhale very slowly. Do not make any sound. In Pranayamas like Bhastrika and Kapalabhati, you can produce a mild or the lowest possible sound.


  • You should not expect the benefits after doing it for 2 or 3 minutes only for a day or two. You must have a daily practice of 15 minutes in the beginning regularly for days together. There will be no use if you jump from one exercise to another every day.


  • Patanjali does not lay much stress on the practice of different kinds of Pranayama. He mentions: "Exhale slowly, then inhale and retain the breath. You will get a steady and calm mind." It was only the Hatha Yogis who developed Pranayama as a science and who have mentioned various exercises to suit different persons.


  • "Pranayama in its popular and preparatory form may be practiced by everyone in any posture whatsoever, sitting or walking; and yet it is sure to show its benefits. For those who practice it in accordance with the prescribed methods, results will be rapid."


  • Gradually increase the period of breath intake. Retain for 4 seconds in the first week, for 8 seconds in the second week and for 12 seconds in the third week and so on till you are able to retain the breath to your full capacity.


  • You must so nicely adjust the inhaled and the exhaled breath that you should not experience the feeling of suffocation or discomfort at any stage of Pranayama. You should never feel the necessity of catching hold of a few normal breaths between any two successive rounds. The duration of each breath must be properly adjusted. Exercise with due care and attention. Matters will turn out to be successful and easy.


  • You must not unnecessarily prolong the period of exhalation. If youdo so, the following inhalation will be done in a hurried manner and the rhythm will be disturbed. You must so carefully regulate each breath that you must be able to do Pranayama with absolute comfort and care. Experience and steady practice will make you perfect.

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