Page 13 - Lesson 22.xps

prāńāyāma MODULE-5
Yogic Practices
Method

1. Sit in any meditative asana like Padmasana, Siddhasana, Sukhasana or
Swastikasana.

2. Keep palms on the knees with Gyan or Chin mudra.

3. Roll both the eyes upwards and try to see at the eyebrow center. It forms a
kind of V-shaped line at the center.
Note
4. Concentrate the eyes on center region of the V-shaped line.

5. Maintain this position as long as you can. The eye muscles will start to pain
after few seconds or within few minutes. Relax the eyes and bring it back to
the normal position. Rest for some time and try again. With regular practice,
one can hold this position for longer duration.

6. Breathe normally during the practice. As you proceed, your breath will slow
down and become more stable.

Benefits

1. It helps in reaching the higher states of consciousness.

2. It stabilizes the mind and increases concentration.

3. It helps to strengthen the eye muscles.
4. It activates the Ajna chakra

Precaution

1. Do not practice if there is glaucoma or in any eye problems.

Kaki Mudra

In this mudra the face appears like a crow, hence it is known as Kaki mudra.

Fig.22.12: Kaki Mudra
Physical Education and Yog
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