Yantra Yantra Should Be Frequently Energized With The

symmetrical. Let your
thighs, knees and toes
turn outward. Close your
eyes and breathe
deeply.
KAPALBHATI
Kapalabhati is one of the six Kriyas or purification
practices besides being a pranayama. The forced
exhalation rids the lower lungs of stale air, making
way for a fresh intake of oxygen-rich air and
cleansing the entire respiratory system. This is a
wonderfully invigorating exercise to begin your
pranayama. Translated literally its name means
"skull shining" exercise and indeed, by increasing
the amount of oxygen in the body, its effect is to
clear the mind and improve the concentration. It
consists of a series of exhalation and inhalations,
followed by a retention of breath. To exhale, you
contract the abdominal muscles sharply, raising the
diaphragm and forcing air out of the lungs; to
inhale, you relax the muscles, allowing the lungs
to fill with air. The exhalation should be brief,
active and audible, the inhalation longer, passive
and silent. The repeated up and down movement of
the diaphragm tomes the stomach, heart and liver.
Begin by practicing three rounds of twenty
pumping each and gradually work up to rounds of
sixty.
ANULOMA VILOMA
In this alternate nostril breathing exercise,
you inhale through one nostril, retain the
breath, then exhale through the other nostril
in a ratio of 2:8:4. The left nostril is the path
of the nadi called Ida, the right nostril that
of Pingala. If you are really healthy, you
will breathe predominantly through the Ida
nostril about one hour and fifty minutes,
then through the Pingala nostril. But in
many people this natural rhythm is
disturbed. Anuloma Viloma restores and
equal flow, balancing the flow of prana in
the body. One round of Anuloma Viloma is
made up of six steps, as shown below. Start
by practicing three rounds and build up
slowly to twenty rounds, extending the court
within the given ratio.
The Vishnu Mudra
In Anuloma Viloma, you adopt the Vishnu
Mudra with your right hand to close your
nostrils. Tuck your index and middle fingers
in to your nose. Place the thumb by your
right nostril and your ring and little fingers