Road to Yoga day (Jun 21) — Left nostril breathing with Mantra chanting

left nostril breathing (with Nasika mudra)

Hari Om,

This method combines chandra viloma-anuloma with mantra chanting. It helps to reduces the fear/stress/anxiety.

1. Sit erect/straing (no bending in the spine/neck etc) in Sukhasana/Padamasana/Vajrasana (comfortably)
2. Adopt Nasika mudra
3. (Exhale with both nostrils) Close the right nostril, gently with the thumb (do not squeeze it)
4. Inhale slowly (stomach should bulge, the chest expands & shoulders go up)
5. Exhale slowly (in the same pattern mentioned above,stomach contracts, chest goes inward & shoulders come down)
6. This makes one round. You are welcome to do a multiple of 9/18/27 etc (The other hand can be used for counting or chin-mudra can be adopted)
7. No need to hold your breath
8. Deep Inhalation and Slow exhalation in the ratio of 1:2 (for every one second of Inhalation, two seconds of Exhalation should be maintained)
9. Once you are comfortable — choose a favorite mantra (Gayatri mantra /Om Namo Narayana/Om Namas Sivaayaa, etc)
10. While inhaling chant “Om” mentally and while exhaling chant the remaining mantra. Initially, there will be a tendency to rush. Over a period of time, the breath & mantra will synchronize

Benefits:

1. Purification of breath related organs — lungs, heart & stomach
2. Diaphragm/balloon gets expanded and helps to increase the intake of air & its retention capacity
3. Lung capacity increases
4. The mind calms down, concentration increases and mental stamina is strengthened (Both breath & mind are two branches of the same tree. If we control one, the other gets controlled. Here, we are consciously controlling the both)
5. Slows down the metabolism
6. Relaxes the nerves

Om Tat Sat!