Pranayama & Krida Yoga

Pranayama

Bhramari Pranayama

• Sit in any comfortable posture with eyes closed.
•  Inhale deeply through the nose.
• Close the eyes with index fingers, mouth with ring and small fingers and ears with respective thumbs. This is also called Śanmukhi Mudra.
• Exhale slowly in a controlled manner while making a deep, steady humming sound such as that of black bee.
• The resonance effect of humming sound creates a soothing effect on the mind and nervous system.
• It helps to relieve anxiety, stress and hyperactivity.

Deep Breathing

• Sit in any comfortable posture with eyes closed.
• Inhale deeply through the nose.
• Exhale deeply through the nose.
• Become aware of deep breath and allow it to become deep, rhythmic and slow.
• It helps to improve breathing capacity.

Krida Yoga

Rain Claps

Clap your left palm repeatedly with one, two, three, four fingers and entire right palm three times each in ascending and descending order. Then clap loudly in the usual way. It sounds similar like rain.

Special Claps – I

Clap with both hands three times with the rhythm 1,2/1,2,3/1,2/1,2,3/1,2/1,2,3.

Special Claps – II

Clap with both hands three times with the rhythm 1,2,3/ 1,2,3/1,2,3.

Flower Claps

Raise both your hands with fingers spread widely apart forming a flower. At the command 1,2,3, move your fingers vigorously. This is a silent clap that can be used during a performance or speech without disturbing the programme. But a “zoooo” sound can be added at other times.

Source : POSHAN Abhiyaan