Om Thapaha Om Sathyam 1 The forefinger and the middle finger are folded into the palm; the thumb presses against the right side of the nose controlling the flow of air into the right nostril, while the ring finger and the little finger together press the left side of the nose, controlling air into the left nostril. Inhale through the left nostril by pressing the thumb firmly against the right side of the nose blocking the right nostril while simultaneously relaxing the pressure on the left side of the nose allowing air to flow in and out of the left nostril. Similarly, by relaxing the thumb while increasing the pressure with the index-little finger combine, one can control the flow of air through the right nostril while blocking the left. Inhalation is called Puraka, the retention Kumbhaka and the exhalation Rechaka. Puraka, Kumbhaka and Rechaka should be in the ratio 1: 3: 2 2 Figure 1: Position of fingers for Pranayama 2. Close both nostrils while reciting Om Tat-savithur varenyam Bargo devasya dhimahi Dhiyo yona prachodayath 3.
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Om Thapaha Om Sathyam 1 The forefinger and the middle finger are folded into the palm; the thumb presses against the right side of the nose controlling the flow of air into the right nostril, while the ring finger and the little finger together press the left side of the nose, controlling air into the left nostril.
Inhale through the left nostril by pressing the thumb firmly against the right side of the nose blocking the right nostril while simultaneously relaxing the pressure on the left side of the nose allowing air to flow in and out of the left nostril. Similarly, by relaxing the thumb while increasing the pressure with the index-little finger combine, one can control the flow of air through the right nostril while blocking the left. Inhalation is called Puraka, the retention Kumbhaka and the exhalation Rechaka.
Puraka, Kumbhaka and Rechaka should be in the ratio 1: 3: 2 2 Figure 1: Position of fingers for Pranayama 2. Close both nostrils while reciting Om Tat-savithur varenyam Bargo devasya dhimahi Dhiyo yona prachodayath 3. Breathe through the right nostril while reciting Om Apa Jyothi rasa Amritam brahma Bhoorbuvasuvarom The transitions should be smooth and quick. Chant OM three times. Each time you say "OM", touch your ear lobes with both hands.
Om, Om, Om 2. Cover the left plam with the right plam, and chant the following mantra: Mamo partha samastha duritha kshaya dwara Sri Parameshwara preethyartham In the morning typically between 4 am and 8 am -- Pratah Sandhya Pratah sandhyam upasishye During the day typically between 8 am and 4 pm -- Madhyannikam Madhyaynikam karishye In the evening typically between 4 pm and 8 pm -- Sayam Sandhya Sayam sandhyam upasishye.
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