ram dev yoga

8/4/2019 Ram Dev Yoga

http://slidepdf.com/reader/full/ram-dev-yoga 1/3

TWENTY MINUTES A DAY AND SEVEN PRANAYAMAS IS

SWAMI RAMDEV'S RECIPE FOR GOOD HEALTH. HIS

AMAZING FAN FOLLOWING, ALL OVER INDIA, IS ITSELFA GUARANTEE THAT IT WORKS. SO, BREATHE IN, BREATHE

OUT!

The control or regulation of THE BANDHAS

' or to lock. The Bandhas Bandh means 'to tie' 'to preventdelineated hereafter are extremely helpful. Pranayama without bandhas is incomplete.

JALANDHARA BAN

prana life is called pranayama.

With the help of yogic

postures {asanas), pranayama

and bandhas, we prevent the

vital energy flowing from out

of the body and preserve it

inside. There are many kinds

DH:

dhasana andof

1. Sit straight either in padmasana or sid pranayama, which can be

practised for differentpurposes. Since, the tim

breathe the air in.

2. While doing so, keep your palms on yourknees.3. Lower your neck a little in front so that your

e

pressures on today's living do

no permit people to do all the

pranayamas, Swami Ramdev

advocates the following seve

chin touches the pit in your neck.4. With your eyes closed, fix your sight on the centre of your forehead, between your brows.5. Your chest will project itself forward. This bandha n

pranayamas, to keep yourself in has the effect of keeping together the nerves of theneck.great health.

May 2005 NEW Woman



UDDIYANA BANDHA:

1. Stand up, bend a little in front and

keep your palms on your knees.

2. Exhale and relax your stomach.

3. While doing Jalandhar bandh, incline

your chest upwards.

4. Pull your stomach towards your spine.Begin with three counts. In a similar

way, you can do the same while sitting in

a padmasana or siddhaasana.

BENEFITS

The spine should remain straight as doing the pranayama

arouses the prank energy and awakens and activates the

chakras (energy-wheels) attached to the spinal cord.

MULBAND: Sit in a siddhasan or padmasan and do a kumhak . Extend

your upper body upwards.

BENEFIT:The lower body is stretched.

PRANAYAMAS

BHASTRIKA PRANAYAMA:

1. Sit in a comfortable yogic asana.

2. Breathe in through both the nostrils forcefully, till the

lungs are full and diaphragm is touched.

3.Breathe out also forcefully. But see that the abdominal

cavity are not swelled.

TIMEThis pranayama should be done for 2-3 minutes.

SPECIAL NOTES:

1. Those suffering from high blood pressure or from any

heart disease should not do this pranayama.

2. While breathing in, the abdominal area should not comeup.

You have to fill the air in the chest area, i.e. up to diaphragm,

so that the part of the chest swells.

3. In summer, reduce the counts of this pranayama.

4. There are three speeds for doing this pranayama - slow,

middle or moderate and fast or forceful. Begin with slow

speed and go up to the fast one.

5. The final stage is to breathe in and out simultaneously with

both the nostrils. While doing this pranayama, keep both your

eyes closed and mentally repeat the mantra 'Aum' throughout

the exercise of pranayama.

BENEFITS:

1. Diseases like cold, cough, allergy, asthma and respiratorydiseases of all kinds, are cured.

2. Diseases of the throat like thyroid, tonsils and other ail-

ments of throat are cured.

KAPALABHATI PRANAYAMA:

Kapala means forehead and hhati means light. Hence

Kapalahhati refers to that exercise, which makes the forehead

New Woman ■ May 2005

luminous and lustrous.

1. Breathe in normally and breathe out

forcefully, so as to influence the organs of the

abdominal area.

2. While doing this pranayama, think that while

exhaling you are throwing out of your body all

the negative and injurious elements with mental

aberrations like anger, greed, self-ego attachment,etc. along with the air exhaled. Likewise, while

breathing in, think that you arc taking into your

body positive thoughts like compassion, love,

detachment etc. and filling your body and mind

with them.

TIME:

Do this pranayama daily and regularly at the specific appoint-

ed time, if possible for 5-10 minutes. If you feel tired in

between, rest for a while and resume. People who arc of

pittaprakriti should do this pranayama for not more than two

minutes in the summer season.

BENEFITS:

1.The face becomes lustrous and attractive.

2. Diseases like asthma, respiratory troubles, allergies, sinus,

etc. arc cured and the functioning of the heart and lungs

improves.

3. Obesity, diabetes, flatulence, constipation, acidity and dis-

eases pertaining to kidneys and prostate gland, etc. are cured.

4. If done regularly for five minutes daily, it relieves

constipation.

5. Blood sugar becomes normal and you lose weight.6. Blockages in the arteries are cleared.

7. No negative thoughts occur and depression is cured.

BAHYA PRANAYAMA:

(WITH KAPALABHATI TRIBANDHA) Sit in padmasana or siddhasana.

Breathe out as much as possible.



3. Do mulabandh, uddiyanbandh and jalandbarbandh

simultaneously keeping the breach out. Keep yourself in

this position as long as you can. Then when you desire to

breathe in, do so slowly, unlocking all the bandhas.

4. Begin breathing normally without retaining the breath in.

Do this 3-4 times.

BENEFITS:

1. Fluctuations of the mind stop.

2. It is beneficial in all kinds of abdominal ailments.3. Sharpens intelligence, cleanses the entire body, causes

the semen to rise up and cures all kinds of abnormalities.

ANULOM-VILOM PRANAYAMA

1. It Close the right side nostril with the right hand thumb.

2. Inhale slowly through the left nostril till the lungs are

filled. (Brana breathed in through the left nostril represents

energy of the moon, which symbolises peace, and has a

cooling effect. Hence, beginning of this pranayama has to

be made by the left nostril.)

Then close the left nostril with the middle and ring finger.

Open the right nostril and exhale through it. Repeatthis exercise slowly in the beginning, and with practice,

increase the speed.

TIME:

This practice of inhalation and exhalation alternatively

through the right and left nostril, as indicated above with

force, should be done for three minutes. If you feel tired,

rest for sometime and resume. Regular practice will enable

you to do this pranayama for 10 minutes. However, in the

summer season it should be done for a maximum five

minutes.

BENEFITS:

1. Regular practice of this pranayama has the capacity of

cleansing your innumerable nadis (channels through which

the prana flows in the entire body), which makes the body

healthy, lustrous and strong.

2. All kinds of diseases occurring due to the disturbance of

vatas, dosha like rheumatism, gout, diseases pertaining to

urinary and generative organs are cured.

3. Regular practice of this pranayama also cures diseases

like cold, cataract, sinus, etc., even if chronic. 4. Blockages

in the arteries of the heart are removed.

4. Negative thinking is replaced by positive approach to

life.NADI SHODHAN PRANAYAMA:

1. Close the right side nostril as you are told to do in the

caseof A.nukma-viloma pranayama.

2. Inhale slowly through the left nostril as deeply as

possible.

3. Retain the inhaled air according to your capacity.

4. Do mulahandha and jalandhara bandh simultaneously.

5. After keeping yourself in this position, unlock

jalandharabandha and breathe out completely but slowly

through the right side nostril.

6. Keep your breath out for some time and then inhale

through the right nostril. Retain the inhaled air for some

time (kumhhaka) and then breathe out through the left

nostril slowly, but thoroughly. Repeat the exercise as many

times as you consistently can.

BENEFITS:

The same as anulom-vilom pranayama.

BHRAMARI PRANAYAMA:

1.Breathe in till your lungs are full of air.2. Close your ears with both the thumbs and eyes with

the middle fingers of your hands on the respective sides

with little pressure.

3. Press forehead with both the index fingers lightly. Close

both the eyes. Then press eyes and nose bridge from the

sides with the remaining fingers.

4. Concentrate on ajna chakra (between eye-brows).

5. Close your mouth.

6. Begin slowly exhaling, making the buzzing sound of a

bee with this mental recital of 'aum'.

7. When the process of exhalation is complete, the bee

sound will stop for some time.

Repeat the exercise 11-21 times according to your capacity.

BENEFITS:

1. The mind becomes steady.

2. This pranayama is beneficial in conditions like mental

tension and agitation, high blood pressure, heart disease,

etc.

OMKAR LAPA

After practising the six pranayamas mentioned here,

concentrate on the respiration and meditate on the sacred

mantra 'aum'. God has fashioned the shape of our brows like

aum. This body and the universal cosmic body arc filledwith this mantra. It is not the figure or expression of any

individual thing, but it is divine energy, which regulates the

entire functioning of the universe.

With every act of breathing in and breathing out, mentally

go on repeating the mantra 'aum'.

The speed of respiration should be so slow and subtle that

you yourself should not be aware of its sound. Practise

slowly, so that you reach a stage when one act of respiration

takes only one minute.

May 2005 New Woman

ram dev yoga

Documents