Yoga/Yogasana/யோகா /யோகாசனா : Breathing exercise to protect yourself Corona Virus

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Hello! As I had mentioned earlier, to protect ourselves from the Corona Virus If we do this breathing exercise everyday morning It will be really helpful. Please follow the exercise according to the order shown. Listen carefully and follow. Please watch till the end and try everything in the same order. Hello! Of late we are all suffering because of Corona Virus To safe guard ourselves from any virus, I am going to teach you breathing exercises I will show you how to do it easily. To do this you can sit on a chair or on the floor. While sitting on the floor you have to use a yoga mat. Sitting upright. is very important. Relax your shoulders. Do it with a smiling face. You have to inhale from your left nostril and exhale out from the same nostril. Do not do in haste. Do it in a relaxed way for at least 6 times. Inhale for 4 counts and exhale for 6 or 8 counts. Do not force yourself. Now inhale. Your inhalation should be for at least 4 counts. Press and close your right nostril gently and inhale in through your left nostril and exhale through the same nostril. The exhalation should always be longer than the inhalation. Repeat the same 6 times. Then press the left nostril and then inhale through your right and exhale through your right nostril. While doing on your right nostril fold your index and middle finger and press the left nostril with your little finger gently. Make sure you spine is upright and eyes are closed. Do it very gently. Do the same number of times both sides. Now the 2nd practice. Close your right nostril gently and inhale through your left nostril. Then close your left nostril and exhale through your right Then again close your right, inhale through your left and close the left nostril and exhale through your right. Do this 6 times. Inhale through left and exhale through right. After doing that for 6 times, now inhale through your right and exhale through your left. Close the left nostril, inhale through right and then close the right and exhale through your left nostril. Do the same for 6 times. Inhale through the left and exhale through the right. Now the 3rd breathing practice this is called Naadi Suthi Praanayaamaa. Close your right nostril, inhale through your left nostril, then close the left nostril and exhale through your right nostril Then inhale from the same nostril from which you exhaled, that is your right nostril then close your right and exhale through your left. This makes 1 round. Inhale through your left, close your left, exhale through your right, inhale through your right , close your right and exhale through your left. Repeat the same 6 times. Next very important is Praanaayaamaa Holding your breath You must hold your breath for minimum 10 counts, maximum more than 16 counts. If it is difficult to hold for 10, try holding for at east 8 counts. Inhale through your left, closing your right Now close both nostrils and hold your breath for 10 counts and then exhale through your right Then closing your left nostril, inhale through your right close both nostrils and hold your breath. and then exhale through your left. Do not force. Do it slowly. This is called “Pooraka” , “Kumbhaka” and “Rechaka” Inhalation, Exhalation and retention Slowly try to increase the number of counts you can hold your breath. By doing this your lungs will become very strong It might be difficult in the beginning. But slowly it will become easier. This is the 3rd practice. Do it in the morning. This cannot be done in the evening or night. Because it activates your brain. So doing it in the night might cause trouble sleeping. Next is “AA”, “OO” and “MM” —– Akaaraa, Okaaraa and Makaara The “OM” is divided into three. You can do 3 times each. When you do the “Akaaraa” , your concentration should be in your lower part of the body, that is from your toes to your hip. While doing “Okaaraa” the concentration should be in the middle part of your body, that is from your abdomen to your neck While doing “Makaaraa” concentrate on your head. Now let me show you how to do “AA” You need to keep Mudhirai in your hands.. In the beginning you can do without it. You need to keep your hand in “Chinmudra” Join your index finger and thumb and place your palm facing the floor. Inhale slowly and gently and then exhale slowly You need to control it and exhale. Longer the better. As you exhale, recite the “AA” continuously, gently and slowly until you exhale fully. You have to synchronise your breath with the “AA” sound The “AA” sound has to come from the bottom of your stomach and not from your head or throat Do it with your spine upright and eyes closed Inhale slowly and gently, hold the breath for a second or two and then exhale slowly with the “AA” sound This is “Akaaraa” Now “Okaaraa” For doing this you need to keep “Chinmayamudra” in both your palms. Join the index finger and the thumb and roll in the other three fingers towards your palm. Concentrate your chest area. Inhale gently and slowly and then as you exhale, say the sound “OO” Do this 3 times. Observe how to keep the lips. It has to be in the shape of the letter “O” You can feel the vibration around your chest area. Do it three times. Next is “Makaaraa” For this you need to keep “Aadimudra” Bend your thumb and close it with the other 4 fingers. Keep your palms facing the floor. For doing this, leave a small gap between your jaws. Do not keep the jaws tight. Make sure your tongue is in the lower jaw and not in the upper jaw. It always tend to be in the upper jaw. Concentrate on the tongue and bring it to your lower jaw. Close your lips gently. Let me explain again. Jaws must be slightly open, tongue should be resting in the lower jaw and the lips gently closed. Inhale fully. Only while exhaling, recite the sound “MM” As you exhale, try squeezing in your tummy. The exhalation will become longer. Inhale fully and as you exhale, recite the sound “MM” Longer the exhalation it is better. Repeat the same three times. This is the last one We have to do with “Brahmamudra” We can either recite “OM” or “AAOOMM” Brahmamudra is placing both hands with Aadimudra near your navel. You have to keep reciting until all the air from the lungs is fully exhaled. Only then the sound will be longer Inhale fully and as you exhale, recite “OM” Third time I will show you how to recite “AAOOMM”

 

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