Traditional Medicine in Asia

like a bee, as we breath out (bhramari
means ‘bumble bee’). A strong vibration
can be felt inside the head. Physically it is
excellent for tension headache, and to
loosen thick mucus in the sinuses. Mentally
it alleviates stress, tension, anger, and
anxiety and produces peace of mind. It is
usually done for a few minutes, but in cases
of extreme anxiety or panic, can be
practised for half an hour, a few times a
day.
Ujjayi Pranayama is done with the eyes
closed. We remain aware of the natural
breathing, while slightly contracting the
glottis to make a soft snoring sound. The
breath should be slow and deep – first into
the abdomen, then into the lower chest,
then into the upper chest; then out in the
reverse order. The practitioner notices
increasing tranquillity of mind and
relaxation of the body during the practice.
Ujjayi can be used in combination with
other yogic techniques for an even stronger
effect.
Bhastrika Pranayama is known as the
bellows breath, bhastrika means ‘bellows’
in Sanskrit. In this practice, with the eyes
closed, we breathe in and out forcefully
through the nostrils, making sure the
breathing is abdominal, i.e., from the
diaphragm. Bhastrika rapidly increases the
vitality and warms the body, just as the
bellows increases the heat of the fire. It is
used for fatigue, tiredness, sluggish bowels,
asthma and the birth process. As it induces
tranquillity and one-pointedness of mind, it
is often used before meditation.
Mudras
Mudras are a group of gestures or
attitudes which alter mood, attitude and
perception, and which deepen awareness
and concentration. They are introduced
after some proficiency has been attained
in asana, pranayama and bandha.
Fundamentals of Yoga
Bandhas
Bandhas are a group of muscle locks,
which aim to lock the pranic energy in
particular areas and redirect their flow for
the purpose of spiritual awakening. There
are four bandhas: jalandhara, uddiyana,
moola and maha. The last one is a
combination of the first three. The three
basic bandhas have therapeutic effects.
Jalandhara bandha is done in the
sitting position with the hands on the knees.
With the breath in, the head is bent forward,
and the chin is pressed into the upper chest
as high as is comfortable – if possible into
the sternal notch. Physically, this practice
helps to balance the secretions of the
thyroid gland, and so regulate the
metabolism. Psychologically, it produces
mental relaxation, and relieves stress,
anxiety and anger.
Uddiyana bandha is done either
standing, bending over with the arms
straight and the hands on the knees, or
sitting with the arms the same way. The
stomach and bowels should be empty.
With the breath fully out, we make a false
inhalation with the glottis closed, as
though breathing in but not actually taking
in any air. The anterior abdominal wall is
automatically drawn up towards the spine
and diaphragm to form uddiyana bandha.
After a comfortable time it is released.
Uddiyana bandha is useful for constipation,
indigestion and early diabetes. The
digestion is stimulated, and the abdominal
organs are all massaged and toned. It is
said that the adrenal glands are balanced,
which removes lethargy and soothes
anxiety and tension.
Moola bandha is the contraction of the
muscles deep to the centre of the perineum.
It is held for the duration of a breath, then
relaxed, and repeated 10 times. In a more
advanced version it is combined with
jalandhara bandha. Moola bandha
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