Ujjayi Pranayama

  

Nasika Mudra

   

Position : Sit in any meditative posture or comfortable position or sitting on a chair.

Practice :

• Close the eyes and relax the whole body.
• Focus on your breath and allow the breathing to become slow and rhythmic.
• Exhale completely and empty the lungs.
• Start inhaling slowly with awareness through both nostrils with the glottis partially closed.
• Because of the partial closure of the glottis air flows in and out with friction thereby creating a sibilant (s) sound in the throat which is like a hissing sound of a snake.
• After completing the slow inhalation, adopt nasika mudra and close the right nostril by the thumb and exhale through the left nostril very slowly with the same hissing sound.
• Exhalation should be longer than inhalation.
• This is one round. Practice 9 rounds.

Note :

• Inhale through both the nostrils and exhalation should be through the left nostril only.
• Maintain the hissing sound at the throat both while inhalation and exhalation.
• Inhalation and exhalation should be long, slow and continuous.
• Partial contraction or closing the glottis can be practiced by making a swallowing movement and feel the gentle pressure in the throat region.

Benefits :

• Recommended for the people who is suffering from high blood pressure and thyroid.
• Helps to relieve insomnia and calm down the mind.
• Regulates the metabolic rate and improves concentration.
• Strengthens the diaphragm and lowers the blood pressure.
• Reduces the migraine head ache.