Written by Isha Bua
When the body aligns with specific postures and rhythms, the mind naturally enters a meditative state. Meditation becomes difficult if you are too active or too rested. It’s in this delicate balance, where the body feels just the right amount of fatigue without being exhausted, that your entire system can slip into focus effortlessly. There are certain pranayamas you can practice, which will help you find that balance and guide you more seamlessly into meditation.
- Bhastrika
- Sit on your mat. Make fists with your hands and join your hands, keeping them close to your shoulders.
- Take a deep breath, raise your arms straight up and open your fists.
- Exhale with a slight force, bring your hands to the side of your shoulders and close your fists.
- Continue for 20 breaths.
- Rest your palms on your thighs facing up. Take some deep normal breaths here.
- Continue for two more rounds.
Bhramari Pranayama (Humming Bee Breath)
- Bhramari Pranayama (Humming Bee Breath)
- Sit up straight with your eyes closed and a gentle smile on your face.
- Place your index fingers on the cartilage between your cheek and ear.
- Take a deep breath, and press the cartilage as you exhale. You can either hold the pressure or press in and out while making a loud humming sound like a bee.
- Inhale again and repeat this pattern 3-4 times.
Nadi Shodhan Pranayama
- Nadi Shodhan Pranayama (Alternate Nostril Breathing)
- Sit comfortably with your spine straight and shoulders relaxed. Make chin mudra with your left hand.
- Keeping the pose, place your left hand on your knee.
- Place your right index and middle fingers between your eyebrows, your ring and little fingers in your left nostril, and your index finger in your right nostril. Use the ring and little fingers to close or open the left nostril, and the thumb for the right nostril.
- Press your finger into the right nostril and slowly inhale through the left.
- Next, inhale through the left nostril, then gently close the left nostril with your ring and little fingers. Release your right thumb and exhale through the right nostril.
- Inhale through the right nostril and exhale through the left. This completes one round of Nadishodhana Pranayama.
- Complete 9 such rounds, making sure you breathe through the same nostril. Keep your eyes closed and focus on deep breathing.
prana mudra
- prana mudra
- Sit comfortably with both hands on your knees.
- Now slowly bring your little finger, thumb and thumb tips together, keeping the other two fingers relaxed and extended.
- Keeping the pose, place your hands on your knees. Focus on your breathing and continue to breathe deeply in and out. Complete 9 such rounds.
- After completing nine rounds, you can slowly relax your arms.
Yoga and pranayama prepare the body and mind for meditation. Once you’ve completed the series, take some time to relax and meditate. Just rest your hands on your thighs, palms facing the ceiling, and allow yourself to relax deeply.
(Father is a yoga instructor at Sri Sri School of Yoga)
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