Tal Bad Pranayam

Pranayam is a unique technique of controlling the breath. Breath control leads to control of Pran. Controlling of Pran results in controlling the mind. Thus Pranayam leads to gain more importance in Sadhana. in the beginning we should practice deep and long breathing. Deep breath means that which affects the stomach, middle portion and chest. Ordinarily it is known as abdominal, calvicator and chest breathing. Long breath relates to time. The longer the time, the longer the breath it develops .When the practice is established, then one develops the capacity in controlling the breath further. This is learnt while practicing the Tal Badh Pranayam

Technique

1_st Stage

Sit in Padmasan, keeping the back straight and eyes gently closed. Inhale
deep breath through the nostrils in four counts of OM, retain it likewise and exhale the breath similarly in four counts of OM. Start with five rounds and increase them gradually, controlling the capacity.

2_nd Stage

After having perfected in the first stage, follow the practice in accordance with
the following rhythm.

Continuously increase starting from 4 purak- 4 internal kumbhak- 4 release – 4 external kumbhak of 10 rounds in first week and so on.

Special Points

1. While practicing this Pranayam, rhythm should be maintained.
2. Inhalation and exhalation should be done consciously.
3. Sadhna of controlling the breath advances in taking deep, long, rhythmic, subtle breath as also maintaining ratio and suspending it for some time.

Siddh Asana

This asana is performed mostly by the Siddhas-semidivine heings. This is the reason why this asana is called Siddhasana. Ihe main function of this asana is to awaken the power of Kundalini (annular power residing in the mystical circle above the reproductive organs).

Technique

Sit on the floor, with legs stretched straight in front. Bend the left leg, hold the left heel, and place it near the perineum. The sole of the left foot should be placed against the right thigh. Now bend the right leg and place the right foot on the left ankle. The heel of the right foot should be placed at the root of the genitals. Place the back of the hands on the knees so that the palms face upward. Join the tip of the thumb and the index finger of each hand. Keep the spine straight and erect. Let the head, the neck and the spine be erect and in a straight line. Look downwards. Bend the neck low so that the chin touches the lower part of the throat.

Advantages

1. This asana awakens Kundalini Shakti. It purifies all the nadis (tubular channels) in the body through Shaktichalana Mudra.
2. The asana is good for curing indigestion, chronic fever, dysentery, heart-disease, tuberculosis, asthma, diabetes, etc.
3. The diseases which can be cured by Padmasana can also be cured by this asana.
4. This asana is useful for the cure of stiffness in the joints of the loins.
5. This asana helps the mind to be firm, atten and alert.

Baddha Padmasana

This is a variation of Padmasana. This asana is not meant for meditation. It is chiefly meant for the improvement of health and for making the body strong. This asana is difficult to perform. Those who are unable to practise this asana should not be disappointed. They should patiently try to accomplish the final position.

Technique

Sit in Padmasana with legs crossed. The heels should touch the lower part of the abdomen. Swing the right arm behind the back of the shoulder and bring the hand near the left hip. Catch the left big toe. Similarly, swing the left arm and hold the right big toe. If you experience difficulty in holding the toes, bend slightly forward and make it convenient to hold the big toes. After catching the toes, sit erect as before and breathe normally. Stay in this position for one or two minutes in the initial stage. Gradually increase the time till you can stay in the position for ten minutes.

Advantages

1. In this asana, the weight of the body is t by the knees and the ankle-joints, so the joints of the legs strong.
2. Both the heels of the legs get sufficient exercise.
3. The continuous practice of this asana helps the person in overcome gradually the weakness of the heart, the lungs, the I’’u the liver and the spine. Moreover, it reduces the pain in knees and the ankle-joints.
4. This asana helps to cure ailments like indigestion, stomachache, etc.
5. By practising this asana one can get all the advantages padmasana.
   

Pashchimottan Asana

This asana is also known as ‘Ugrasana’. ‘Ugra’ means ‘Shiva’. Lord Shiva is believed to be the god of armihilation. So he is called ‘Ugra’ or ‘the terrible’. As this asana is very difficult to practise, it is known as ‘Ugrasana’.
Technique

Sit on the floor with the legs stretched straight in front. Bend the trunk forward and hold the feet with the thumbs and the first and the middle fingers. Exhale, and bend the trunk lower so that the head rests on the knees. Draw the abdomen in while bending lower. This will make the bending of the trunk easy. While bending, bring the head between the arms. The aspirants having flexible spine can touch the knees with the head at the first attempt. Fat persons will find some difficulty in practising this asana. Persons having a weak spine will take a fortnight or a month to accomplish perfection in this asana. Rcmain in this asana for five seconds. Begin with thirty seconds trid gradually increase it to ten minutes.

Advantages

1. Pashchimottanasana is the foremost of all asanas. Its effect is that the life force flows through the Sushumna nadi and it kindles gastric fire.
2. Excessive fat around the abdomen is reduc d by practising this asana.
3. It tones up the kidneys, the stomach, the liver and . abdominal organs.
4. It tones up the intestines and improves digestion.
5. This asana cures constipation, indigestion, liver diseases and loss of appetite.
6. The practice of this asana helps the joints to regain elasticity. It rejuvenates the entire spine.
7. It makes the body handsome and shapely.
8. It strengthens the calvic muscles.
9. It cures hiccough.