Page 2 - Practical 26

Practical Manual

• Breathing: Inhale fully from both the nostrils. Exhale completely with teeth
apart and mouth closed. At the same time, produce a humming sound like
that of a bee. Do ten times.

Awareness: It should be on the echo of the sound within the skull.
Benefits: This is the best practice for insomnia disorder and headache.

This is good for relieving tension. It develops concentration and memory.
Note
2. Sheetkari Pranayama

Method

• Sit in any comfortable meditative pose with the eyes closed and relax the
whole body. Hold the teeth together; Separate the lips exposing the teeth. The
tongue may be kept flat or folded against the soft palate.
• Breathe in slowly and deeply through the teeth. At the end of inhalation close
the mouth, breathe out slowly through the nose in a controlled manner.

• This is one cycle. Practice ten to fifteen cycles. (It may be performed for
about 40 to 60 cycles in hot weather. It should be done after asana or other
heating yogic practices)

Awareness: It should be on the hissing sound.
Benefits: This practice cools the body and mind.

Fig. 26.2: Shetkari Pranayam
Physical Education and Yog
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