AMONG the eight limbs of yoga, pranayama stands as the fourth step, i.e. Yama, Niyama, Asana, pranayama, prathyahana, dharana, dhyana and samadhi. There are many types of pranayamas such as sitali pranayama, sitkari pranayama, nadi sadhana Pranayama, soorgabhedhana pranayama, chandhabhedhana pranayama, ujjayi pranayama, bhramari pranayama, etc.

  Here we deal with very important nadi sadhana pranayama or N.S.P. or otherwise called A.N.B because it is done through alternative noses.

In pranayama, inhalation is called 'puraka', relation is called kumbhaka and exhalation is called rechaka. The kumbhaka is of two kinds: internal relation and external releation and external releation namely abhyantara kunbhaka and bahya kunbhak respectively.

  Here we deal with the first step of the third step of N.S.P. The third step is divided into two in 1:2:2 and 1:4:2 ratio inhalation 1, releation 2, exhalation 2, with one unit corresponds to five seconds. In the beginning of pranayama, always take the air through the left nose only. Take air through the left nose for five seconds, then close the right nose. Fo convenience use the index finger for the right nistril and the middle finger for the left nostril. Use only right hand for pranayama. You can sit either on a chair or in squatting pose, but the head and vertebral column should should be always straight.

  Now close the right nostril with your index finger, take a deep breath through your left nostril. Close your left nostril with middle finger. See the second picture - Now both the nostrils are closed. (Keep it in mind that the intake is for five seconds.) Keep the air in for ten seconds. Then open the right nostril and exhale slowly through the right nostril for ten seconds. Now, inhale through the right nostril for five seconds. Close the right nostril for ten seconds - This should be followed by a internal retention in which both the nostrils are closed. After ten seconds open the left nostril and let out the air for ten seconds. Again breath through the left - close both - let out through the right - take in through right - close both - let out through left - and continue the process. One N.S.P. contains two breathings. Practice this for twenty five rounds - fifty breathings. Start with five - increase it day by day and make it twenty five within two weeks. This breathing is an elixer for asthma. This increases concentration. For concentration tradaka and bhramari pranayama are very important.

  While doing NSP to get cured from asthma, one should avoid sweets, bakery items, fried food, pickles, masalas, chilled items and beef etc.

  Certain asanas like bhujangasana, salabhasana, matsyasana, suptavajrasana, ushtrasana, dhanurasana, thrikonasana, viparitha thrikonasana, dwipadhapidam, chakrasana, etc. will help a lot. Along with this, jalalethi kriya - the yoga method of nose-washing is highly necessary for asthma cure.

  For better results perform asanas on an empty stomach. The best time is between 4-8 in the morning and 5-8 in the evening. Regular pranayama increases and strengthens the power of the breathing organs. Start your yoga class with a silent prayer to shower the heavens choicest blessings and end it with a prayer.

Courtesy:THE NEW INDIAN EXPRESS