ಮ ದ ಗಮ

1. ಮ ಕ ಸಮಯ.

2. ಮ ಯ ನಮ ರ, ಆಸನ ಅ ಸ, ಡಬ .

3. ಯ ಡ .

4.ಊಟದ ತರ ಗಳ ಅಂತರ ರ .

5. ದ ವರಣದ .

6.ಆ ೕಗ ದ ವ ಸ ಗ ಂ ಪ .

7.ಅ ಸಮ ಶ ಸನದ ತರ ಊಟ ಇ ತರ ಯ ದ ಡಗಬ .

8. ಮ ಯ ಕಅ ಸ ತ.

ಮ ಭದ ಓಂ ರ

ಓಂ ಅಸ ೕ ಸದ ಮ |

ತಮ ೕ ೕ ಗ ಮ |

ೕ ಅ ಗಮ |

ಓಂ ಂ ಃ ಂ ಃ ಂ ಃ

ಓಂ ಸಹ ’ವವ |ಸ ’ ನ | ಸಹ ೕಯ ಂ ಕರ ವ |

ಜ ವ ೕ ತಮ ವ ” ||

ಓಂ ಂ ಃ ಂ ಃ ಂ ಃ

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 ಮ

1. ಯ ಮ 90 .

( ಅಧಮ-30. ಮಧ ಮ-30. ಷ -30 )

2. ನ ಅಥ ಜ -5 .

(3 ರಗಳ ತರ 7 ).

3. ೕತ ವ ಣ ಜ -5 .

( ಅವಶ ಗ ತ )

4.ಭ ಮ ೕ ಷ ಂ -9 .

(4 ರದ ತರ 12 ಡಬ )

5.ಪ ಣವ ನ ಂ -9 .

( ಡಬ )

6. ನ ಕ ಷ 20 ಷಗ ನ ಅಥ ಜ .

7.ಶ ಸನ 5 ಷಗ .

( ೕ ಯ ಶ ಸನ ಕ ಯ ಡ )

ಸ ಭ ಸ ವ ಃ|

ಸ ಭ ಪಶ ಂ ಕ ಃಖ ಗ ||

ಓಂ ಂ ಃ ಂ ಃ ಂ ಃ

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 Do’s and Don’ts of Pranayama
Points to be noted before Pranayama:
1. Morning and evenings are ideal time for practising Pranayama
2. Asanas and Surya Namaskar can be practised after doing Gym, walking or jogging activities
3. Pranayama should be practised in empty stomach
4. Empty stomach is preferred else a gap of 2 to 3 hours after meal is compulsory
5. Should be practised in well ventilated and clean room away from noise and pollution.
6. Relax if there is any difference in health
7. Shavasana is must after the practice of Pranayama
8. Pranayama is for your personal practise only.

Prayer before practising Pranayama (minimum 3 times):

ōṁ asatōmā sadgamayā |
tamasōmā jyōtirgamayā |
mr̥tyōrmā amr̥taṅgamayā |
ōṁ śāntiḥ śāntiḥ śāntiḥ

ōṁ sahanā’vavatu| sa sau’ bhunaktu| saha vīryaṁ karavāvahai |

tējasvināvadhī tamastu mā vi dviṣāvahai” ||
ōṁ śāntiḥ śāntiḥ śāntiḥ

Pranayama:
1. Vibhagiya Pranayama (Sectional Breathing) – 90 Rounds (Adhama – 30 rounds,
Madhyama – 30 rounds & Jestha – 30 rounds)
2. Nadi Shuddi Pranayama with Jnana or Vayu Mudra – 5 rounds (after 3 weeks – 7
rounds)
3. Sitakari with Varuna Mudra – 5 times (Practise only if necessary)
4. Brahmari with Shanmukhi Mudra – 9 times (can be practised 12 times after 4 weeks)
5. Pranava with Jnana Mudra – 9 times (can be practised more times)
6. Dhayana (Meditate) for at least 20 minutes with Jnana or Vayu Mudra
7. Shavasana is compulsory – 5 minutes minimum.

Closing Prayer:
Sarvē bhavantu sukhinaḥ sarvē santu nirāvayāḥ|
sarvē bhadrāṇi paśyantu mā kaścidduḥkha bhāgbhavēt||
ōṁ śāntiḥ śāntiḥ śāntiḥ

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