Type of Aasana : Basic/Intermediate
Basic Position : Sukhasan , Padmasan , or Siddhasan or any other aasan in which you feel comfortable for next 10 minutes.
How to do the Pranayam :
- Firstly be calm composed reduce the speed of thoughts and quantity of thoughts breathe normally but deeply.
- Which each outgoing breath feel the relaxation in the body.
- Once this is done now do the Nasagra Mudra Which means put index and middle finger in between two eye brows .
- There are 4 basic patters . Which you can do . Do not do overdo. Do only two patterns on one day and remaining two on the other to make it more balanced and moderate.
- Remember in this pranayam only Right nostril is used for both inhalation and exhalation .
- Left nostril is always closed.
I will explain pattern 4
- Close your left nostril ring finger and breath in for 5 seconds with right nostril - this is purak
- Now reatin inhaled breath for 5 seconds- this is antarkumbh
- Now exhale breath for 10 seconds from Right nostril - this is rechak
- Now retained exhaled breath position for 5 seconds - this is bahir kumbh.
- Note again purak from right only and rechak from right only.
This is one round.
Continue this for next 5-10 minutes
Photo :
Variations : Ratios can be changed at advanced stages .