How Pranayama Yoga
may help with various disorders
Included in the book are specific exercises that may help with the following disorders.
Alternate Nostril Breath (Page 19)
Close the left nostril firmly. Breathe in through the right nostril slowly, and with the utmost control possible. When the intake of breath is at its maximum, close the right nostril, and exhale, as slowly, through the left nostril. Breathe in through the left nostril slowly with the utmost control possible. When the intake of breath is at its maximum, close the left nostril and exhale as slowly through the right nostril. This exercise, when perfected, helps to break the congestion caused by these two forms mentioned.
Deep depression has a very bad effect on breathing. In this exercise, the abdominal muscles and breath control are equally divided, i.e., if the stomach is taken in for two counts, the breath will also be taken in for two equal divisions. Begin this exercise thus: Stomach in for one count, and hold in, whilst breathing in and out through the nose, then relax the stomach muscles. Proceed to take the stomach in for two equal counts, hold in, whilst breathing in for two equal divisions. Exhale for two equal breath controls then relax the stomach for two equal divisions. Proceed to lengthen the controls thus: Stomach in for three equal divisions. Hold in, breathe in and out for three equal breaths, relax the stomach out for three equal divisions. Increase both controls equally until twelve counts are attained.
Slip Second (Page 13 + CD/mp3 Track 1).
Breathing exercises to quieten the system. Therefore, use those needing tummy contraction and also slow inhaling and exhaling counting seconds and gradually building up the length of time
(Page 18 + CD/mp3 Track 3).
Sitting stretch exercises beginning with the first movement limbering and gradually progressing to the later stages
(Page 20 + CD/mp3 Track 3).
Lotus movements as far as these can be taken with complete ease
(Page 21 + CD/mp3 Track 3).
(Page 15 or CD/mp3 Track 2).
(Page 13 + CD/mp3 Track 1).
Sitting stretch exercises in as many stages as possible
(Page 20 + CD/mp3 Track 3).
Half and Full Lotus bringing head down to the floor
(Page 26) + CD/mp3 Track 3).
This lowering of head could also be done as in Mogra.
Shoulderstand should be introduced gradually and when possible the early stages of Headstand
(Page 38 + CD/mp3 Track 3).
(Page 15 + CD/mp3 Track 2)
(Page 19 + CD/mp3 Track 3)
Breathe in through the nose, hold the breath. Take the stomach in for one count. Relax the breath through the nose. Relax the stomach for one count. Repeat until perfect. Increase the control by breathing in, hold the breath, take the stomach in for two counts, relax the breath, relax the stomach for two counts. Increase the control until counting six. When perfect, increase again until nine, twelve, fifteen are reached.
(Page 32 + CD/mp3 Track 3)
Sitting on the heels in kneeling position, place the fingers on the shoulders, now row the elbows bent round slowly three times. Relax.
Take the left hand behind the back, palm upwards; raise the palm up the back to reach the top of the spine. Place the right palm over the left, elbow bent straight in front. Now lower the body slowly forward then raise it slowly. The utmost control should be used in this movement. As you will visualise, the slowness in Yoga slows the whole system down. This in itself helps you to 'unwind.'
Pranayama Yoga may help with other disorders, but a teacher is required.
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