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Breath
Awareness, Pranayama & Pranakriya
Step - 1
Begin with
Breath Awareness. Watch your breath
carefully & breathe normally. Observe
the air going in (Cool) and coming out
(Warm) thru' your nostrils. Stay for 5
min Breath Regulation: Take in deep
breath and breathe out deeply. Control
your breath and make it slow & steady.
Let the Exhalation be longer than your
Inhalation. The preferable Ratio between
the Inhalation & Exhalation should be at
least 1: 2. Repeat a few cycles if
necessary.
Step - 2
Do Pranayama
1, Pranayama 2, and Pranayama 3- 15 min.
Pranayama 1
- Sitting
in the right posture (relaxed, spine
straight but not rigid), gently touch
your index finger to the thumb & place
them on your thighs with palms facing
downwards. This is the final posture.
Then do breathe regulation (as said
above) with full awareness on your
breath. Don't forget to keep your body
relaxed. Do it for 5 min.
Pranayama 2
- Sitting in
the right posture
(relaxed,
spine straight but not rigid),
gently touch your thumb to the bottom of
the last finger. Then gently fold the
rest of the fingers making it like a
fist. Then place the hands on your
thighs with palms facing downwards. This
is the final posture. Do the Breathe
regulation (as said above) with complete
awareness on your breath. Don't forget
to keep your body relaxed. Do it for 5
min.
Pranayama 3
- Sitting
in the right posture
(relaxed,
spine straight but not rigid)
stay holding the same Mudra (position)
as Pranayama 2. Join both the hands in
such a manner that they face each other
where the fingers are facing upwards.
Now place your hands at the Navel. This
is the final posture. Do the Breathe
regulation (as said above) with complete
awareness on your breath. Don't forget
to keep your body relaxed. Do it for 5
min.
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Now
you may relax for few (30)
seconds. You could change your
posture, relax your arms and
stretch your legs & body before
you begin the next Exercise.
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Step - 3
Do Pranakriya
1, Pranakriya 2, and Pranakriya 3- 15
min.
Pranakriya 1
- Sitting
in the right posture
(relaxed,
spine straight but not rigid),
gently touch the index finger to the tip your
thumb & place them on your thighs with
palms facing upwards. Also gently
stretch the rest of the fingers. This is
the final posture. Then do breathe
regulation (as said above) with full
attention on your breath. Don't forget
to keep your body relaxed. Do it for 5
min.
Pranakriya 2
-Sitting
in the right posture
(relaxed,
spine straight but not rigid),
gently touch your index finger to the
middle of the thumb & place them on your
thighs with palms facing upwards. Also
gently stretch the rest of the fingers.
This is the final posture. Then do
breathe regulation (as said above) with
complete awareness on your breath. Don't
forget to keep your body relaxed. Do it
for 5 min.
Pranakriya
3
- Sitting
in the right posture
(relaxed,
spine straight but not rigid),
gently touch your index finger to the
base of the thumb & place them on your
thighs with palms facing upwards. Also
gently stretch the rest of the fingers.
This is the final posture. Then do
breathe regulation (as said above) with
complete awareness on your breath. Don't
forget to keep your body relaxed. Do it
for 5 min.
Then proceed with Chakra Dhyana,
Vipasana Meditation or go right
into Shavasan., that is lie down on your
back, arms at your sides, palms facing
skyward and relax the body completely.
Keep your hands, legs & rest of the body
very loose and let go of your self
fully. Stay this way for 20 minutes or
more if time permits.
To
learn more about Oneness Blessing (Oneness
Deeksha),
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