Page 14 - Lesson 22.xps

MODULE-5 prāńāyāma

Yogic Practices
Method

1. Sit in any comfortable meditative pose with erect spine.

2. Close the eyes & relax your body.

3. Keep both hands on knees with gyan mudra.

4. Then open your eyes and focus on tip of the nose.
Note
5. Make a beak of lips by rolling the tongue and inhale slowly with this beak.
6. When lungs are full hold the breath as long as possible (Antar Kumbhak)
and close the eyes.

7. Then exhale slowly through the nose.

8. Practice this for at least two to three minutes. Slowly increase the duration.

Benefits
1. Strengthen the face

2. Strengthens the nasal passage
3. Strengthens the respiratory system

4. Refreshes the skin
5. Cleans the Chakras

Precaution
Do not practise in polluted environment

Do not practise in glaucoma, low blood pressure, cough or cold.
In recent eye operation one should consult an expert before practising.

INTEXT QUESTIONS 22.4

A. Fill in the Blanks with appropriate words:

1. Shambhavi and Kaki Mudra comes under …… Mudra.

2. Gazing at the eyebrow centre, sitting in any meditative pose with gyan
mudra is known as……

3. In …….. Mudra the face appears like a crow.

Physical Education and Yog
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