A proper pranayama sequence ensures deep and harmonious results while getting it wrong can have adverse effects. The correct sequence of Meditation accessible to all levels of practitioner, although different Meditation has different effects.
A complete pranayama sequence takes around 45 minutes and can be increased up to hours. To start a perfect Meditation sequence chooses the morning time.
A Pranayama Sequence for Daily Practice
To incorporate pranayama into your yoga routine, specific Meditation should be performed in the correct sequence so that you can get the most out of it.
Pranayama after asana
Meditation should be practiced after Yogasana before moving on to the correct sequence of Pranayama.
Asanas support pranayama, although this does not mean that one should complete yoga asanas before starting pranayama. This means that when you combine the methods of yoga pranayama, yoga asanas should come first.
To do pranayama choose a calm and quiet place and used the mat for sitting should be a bad conductor of electricity.
- After this select a comfortable pose to practice pranayamas such as Sukhasana, Siddhasana, or Vajrasana.
- After settling on an asana choice select the mudra of your choice such as Gyan mudra, Vayu mudra, Varun Mudra, or Apana Mudra.
- Then settling down with the asana and hasta mudra be ready to follow the pranayama sequence.
In Bhastrika Meditation, the speed of breath becomes faster like a bellows. That is, in this process, the act of taking a breath quickly is call Bhastrika Pranayama.
- In the first step, you have to sit in Padmasan or Sukhasan and keep the body stable by keeping your waist, neck, back, and spine straight.
- In the second step, without moving the body, inhale through both nostrils while making a sound and exhale while making a sound. Again taking the sound at a fast pace, inhale and exhale. This action is called Bhastrika Meditaton.
- The Meditation practitioner has to close his eyes by keeping both his hands on the knees in Gyan Mudra. Remember, our rhythm should not break while inhaling and exhaling.
Kapal Bhati Pranayama
Kapalbhati Pranayama cleanses our body. With Kapalbhati, we forcefully exhale our breath, due to which all the toxins or toxic elements from our brain which accumulate in our brain through the breath through the nose.
- Take a long deep breath in.
- While exhaling, pull your stomach inward. The stretch should be in such a way that it touches your spine. But do it as smoothly as possible in the initial stages.
- When you relax your abdominal muscles, the breath automatically reaches your lungs.
- Exhale 20 times to complete one round of Kapalbhati Meditaton.
- Take a deep breath and exhale completely from the lungs, and abdomen, while simultaneously contracting the anus (moola bandha) and pulling the abdomen inward towards the ribs (uddiyana bandha).
- Now hold your breath and touch your chin to the chest (Jalandhara Bandha).
- Hold all these bandhas for as long as you feel comfortable and then release them all with a deep breath.
- Relax and repeat the process 3-4 times.
Anulom Vilom Pranayama
- To practice, close your eyes, keep the waist and spine straight and keep the hands on the knees i.e. sit in any Sukhasan, Padmasan, or meditation posture, etc.
- Leave the body completely loose, and take a deep breath once.
- Now close the right nostril and take a long breath from the left, then close the left and exhale long from the right. Now take a long breath from the right and exhale from the left.
- Repeat this process for 10-15 minutes.
- Keep the spine completely straight and close your eyes.
- Take a deep breath through the nose.
- Insert the thumbs of both hands inside the ear.
- And keep the first two fingers (index) of the hands on the forehead and keep the other fingers on the closed eyes.
- Keeping the mouth closed, chant Om while exhaling, which will produce the sound hmmmmmmm.
Sitting comfortably, take a long deep breath at a normal pace and exhale at a normal pace with the pronunciation of Om. In the pronunciation of ‘O’, three times more time should spent on the pronunciation of ‘M’.
Pranav Pranayama / Meditaton
While inhaling, focus on an imaginary picture of the Om symbol in your inner ear, between the centres of the eyebrows. Visualize the image of this Om symbol being illuminated with the long breathing movement.