Today we will look at some Yogic Bandhas (neuro-muscular locks), Pranayama (life-force expansion) techniques and simple meditation practices that will help you rediscover yourself.
Jalandhar Bandha
• Sit straight. Inhale deeply and hold breath.
• Press chin on the jugular notch (the mid-point of the collarbones).
• Hold breath for 30-60 seconds.
• Raise chin. Exhale.
Mool Bandha
• Sit straight.Inhale deeply.
• Exhale forcefully through the mouth, contracting the abdominal muscles.
• Hold breath for 30-60 seconds.
• Release the abdominal muscles and inhale through nostrils.
Bhramari Pranayama
• Sit straight. Inhale deeply.
• Hold breath. Press chin on the jugular notch.
• Raise chin and hum like a bee. In doing so you will slowly exhale. Return to start position. Repeat.
Anulom-Vilom Pranayama
• Sit straight and close eyes.
• Bend the index finger and the middle finger of right hand, keeping the thumb, ring finger and little finger extended. Close right nostril with thumb and place ring finger between eyebrows.
• Inhale through left nostril to a count of five. Close the left nostril with the ring finger. Hold breath to a count of ten.
• Raise thumb to the point between eyebrows. Exhale through the right nostril. Inhale through the right nostril. Close right nostril with the thumb. Hold breath to a count of ten.
Deep-breathing meditation
• Lie on back with eyes closed. Place hands at sides.
• Tuck chin slightly into the throat. Notice the pace of your breath. Do not try to control it in any manner. Just be a witness.
• Inhale to a count of five and hold breath to a count of five.
• Exhale to a count of ten. Continue breathing while noticing every sensation in the body.
• Repeat for five minutes.
