Varuna Mudra

"Varuna" means 'water' in Sanskrit. This mudra helps maintain balance of water in your body.

Sequence:

1. Open out your palm.
2. Join the tips of your thumb and little finger

Benefits:

• Regular practice of Varuna Mudra enhances beauty.
• Cold, cough, asthma and sinus can be treated with Varuna Mudra.
• Low blood pressure patients can benefit from this mudra.
• Dry skin regains moisture and becomes supple with practice of this mudra.

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Ujjayi Breathing

The word "Ujjayi" means 'victorious' in Sanskrit.

Sequence:

1. Sit comfortable in Padmasana.
2. Take a long and deep breath through both the nostrils.
3. Close your glottis slightly.
4. The inhalation should produce a sonorous sound.
5. Hold the breath, applying Jalandhara Bandha and Moola Bandha.
6. Exhale slowly through both nostrils, opening the glottis simultaneously.
7. This should again produce a frictional sound.
8. Complete exhalation and now apply Uddiyana Bandha.
9. You can practice this pranayama three times spread throughout the day.
10. Later you can increase to 27 times each day, with 9 in the morning, nine at noon and nine in the evening.

Benefits:

• The nervous and the digestive systems benefits from this Pranayama.
• This pranayama helps relax and calm your mind.
• Ujjayi breathing alleviates high blood pressure.
• You can develop a sweet voice with regular practice.
• It can give you relief from cold, cough and tonsillitis.
• This Pranayama can cure phlegm.

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Surya Bheda

In this pranayama, inhalation is done only through the right nostril.

Sequence:

1. Sit in Padmasana, keeping your head, neck and back erect.
2. Place your right thumb on the right nostril and the middle finger on the left nostril.
3. Place your index finger in the space between the two eyebrows.
4. Close the left nostril and breathe through the right nostril, filling up your lungs.
5. Close both nostrils and apply Jalandhara Bandha.
6. Raise your head and lift the chin from the throat cavity.
7. Close your right nostril and exhale completely through the left nostril.
8. You can hold your breath for a longer time with time and practic.
9. Start with 10 repetitions and increase it up to 40.

Benefits:

• This pranayama gets rid of all impurities from your body.
• People suffering from asthma, cold and gastric problems can get relief from Surya Bheda.
• Your immune system will get stronger.
• Digestion improves.
• Surya Bheda helps release heat from your body.

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