Rudraksha - The Yoga Academy

Chair Yoga🧘‍♀️

Rudraksha - The Yoga Academy Asipi Pinki Asipi Giri

“Alternate Nostril Breathing”-traditionally known as 🌟Anuloma Viloma🌟in yoga practices—is a controlled breathing exercise that involves manually blocking one airway at a time.

1. Adopt a Neutral Posture: ✨
Sit comfortably with a straight spine. Relax your jaw and drop your shoulders.

2. Set the Hand Mudra: ✨
Raise your right hand to your face. Tuck down your index and middle fingers toward your palm, keeping your thumb, ring finger, and pinky extended.

3. Exhale Completely: ✨
Take a slow, deep breath out through both nostrils to empty your lungs completely.

4. Close the Right Side: ✨
Place your right thumb gently against your right nostril to seal the airway.

5. Inhale Left: ✨
Breathe in slowly and smoothly through your open left nostril for a count of 4.

6. Switch Sides: ✨
Seal your left nostril closed with your right ring finger. Release your thumb to completely uncover your right nostril.

7. Exhale Right: ✨
Breathe out slowly and quietly through the right nostril for a count of 4.

8. Inhale Right: ✨
Keep your fingers exactly where they are and inhale deeply through the right nostril for a count of 4.

9. Switch and Exhale Left: ✨
Close the right nostril with your thumb. Release your ring finger and exhale through the left nostril for a count of 4. This completes one full cycle.

10. Repeat: ✨
Continue alternating the pattern for 3 to 5 minutes. Always finish your session with a final exhale on the left side.

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# # Benefits🧘🏻‍♂️🧘🏻‍♂️
Manually isolating your nasal passages triggers distinct cardiopulmonary and neurological responses:

* Lowers Blood Pressure.
* Improves Heart Rate Variability (HRV).
* Enhances Cognitive Vigilance.

* Mitigates Acute Stress.

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# # Timing⏱️⏱️

* Morning (First Thing): Ideally practiced on an empty stomach. It helps balance cognitive alertness, clear lingering morning mucus, and center your focus for the day ahead.
* ⁠* Evening (Pre-Bedtime Routine): Practice right before sleeping to transition the body out of daytime flight-or-fight mode,

✨[Inhale Deeply] ──> Exhale: (A) Belly ──> (U) Chest/Throat ──> (M) Head ──> [Silence]✨

🔶The "A" Sound (Aaa):
Open your mouth wide and produce a prolonged "ah" sound from the back of your throat. Direct your attention to your lower abdomen, feeling the physical vibrations resonate in your solar plexus and lower body.

🔶The "U" Sound (Oooh):
Partially close your lips into an "O" shape, allowing the sound to roll forward along your upper palate into a prolonged "ooh". Focus on the vibration moving upward into your chest and throat.

🔶The "M" Sound (Mmm):
Bring your front teeth and lips gently together to close your mouth, creating a prolonged humming "mmm" sound. Direct your focus to your head, feeling the vibration resonate in your brain and third-eye center.

🔶The Silent Syllable and RepetitionMerge into silence:
As your breath finishes, let the sound fade completely into a few seconds of absolute silence. This silent phase is considered the fourth, unmanifested syllable of the mantra.

🌟Maintain internal awareness🌟
Keep your mind anchored to the residual internal resonance and the space between the sounds.

🌟Establish a rhythm🌟
Inhale deeply again and repeat the cycle.

✍🏻Beginner practices usually last 10 to 15 minutes, or extend up to a traditional count of 108 repetitions using a Japa mala.

Rudraksha - The Yoga Academy Asipi Giri Asipi Pinki

🧘🏻‍♂️The process of “OM (or AUM)” chanting is an ancient meditative practice that transforms physical breath into sound vibrations to calm the mind and body.

🔶It structurally combines three primary phonetic sounds (A, U, and M) followed by a period of deep silence.🔶

🌟The step-by-step process for executing OM chanting correctly includes:

1. Preparation and PostureFind a quiet space: Select a peaceful, distraction-free environment.

-Adopt a meditative pose:Sit comfortably with a straight, unsupported spine. You can use cross-legged positions like Sukhasana or Padmasana, or sit upright in a chair.
-Relax the body: Gently close your eyes to internalize your awareness, and rest your hands on your knees or lap.

2. Respiratory SynchronizationInhale deeply: Breathe in slowly through your nose, fully filling your lungs and expanding your abdomen.
-Chant only on the exhale: The vocalization must occur naturally using your outgoing breath flow. Never try to chant while inhaling.

3. ⁠The Three-Part Vocal ProcessA complete vocalization divides your exhalation into three equal segments,

✨Rolling the sound forward through your mouth:[Inhale Deeply] ──> Exhale: (A) Belly ──> (U) Chest/Throat ──> (M) Head ──> [Silence]✨

“ওম (বা আউম)” জপ একটি প্রাচীন ধ্যান পদ্ধতি যা মন ও শরীরকে শান্ত করার জন্য শারীরিক শ্বাসকে শব্দ কম্পনে রূপান্তরিত করে।

🔶এর গঠনে তিনটি প্রধান ধ্বনি (অ, উ, এবং ম) এবং এরপর গভীর নীরবতার একটি পর্যায় থাকে।🔶

🌟সঠিকভাবে ওম জপ করার ধাপে ধাপে প্রক্রিয়াটি হলো:

১. প্রস্তুতি এবং ভঙ্গি: একটি শান্ত জায়গা খুঁজুন: একটি শান্তিপূর্ণ, মনোযোগ-বিচ্ছিন্নতামুক্ত পরিবেশ বেছে নিন। -একটি ধ্যানমগ্ন ভঙ্গি গ্রহণ করুন: মেরুদণ্ড সোজা ও অবলম্বনহীন রেখে আরামে বসুন। আপনি সুখাসন বা পদ্মাসনে বসতে পারেন, অথবা চেয়ারে সোজা হয়ে বসতে পারেন।
-শরীরকে শিথিল করুন: আপনার সচেতনতাকে আত্মস্থ করার জন্য আলতো করে চোখ বন্ধ করুন এবং আপনার হাত হাঁটু বা কোলের উপর রাখুন।

২. শ্বাস-প্রশ্বাসের সমন্বয়: গভীরভাবে শ্বাস নিন: নাক দিয়ে ধীরে ধীরে শ্বাস নিন, ফুসফুস সম্পূর্ণরূপে পূর্ণ করুন এবং পেট প্রসারিত করুন।
-শুধুমাত্র শ্বাস ছাড়ার সময় জপ করুন: শ্বাস ছাড়ার সময় স্বাভাবিকভাবে ধ্বনি উচ্চারণ করতে হবে। শ্বাস নেওয়ার সময় কখনো মন্ত্র উচ্চারণ করার চেষ্টা করবেন না।

৩. ত্রি-অংশীয় স্বরপ্রক্রিয়া: একটি সম্পূর্ণ স্বরপ্রক্রিয়া আপনার নিঃশ্বাসকে তিনটি সমান অংশে বিভক্ত করে,

✨Rolling the sound forward through your mouth:[Inhale Deeply] ──> Exhale: (A) Belly ──> (U) Chest/Throat ──> (M) Head ──> [Silence]✨

🌝CHANDRA NAMSKAR( Moon Salutation)🌝

💠14-step yoga sequence designed to balance energy, reduce stress, and promote relaxation by honoring lunar energy. 💠

🔶Unlike energetic Sun Salutations, this cooling, flowing, and reflective practice is often done at night, focusing on lateral stretching, hip opening, and deep breathing to calm the nervous system.🌟🧘‍♂️🧘‍♂️🧘‍♂️

Rudraksha - The Yoga Academy
Asipi Giri
Asipi Pinki

✨ RUDRAKSHA- the yoga academy ✨

“The 8 Limbs of Yoga “🧘‍♀️ – A Complete Path to Inner Balance

🔶Yoga is not just about physical poses — it is a journey of self-discovery, discipline, and inner peace. From Yama (ethics) to Samadhi (enlightenment), each step guides us closer to harmony in body, mind, and soul.🔶

Take a moment today to breathe, reflect, and reconnect with yourself. 🧘‍♂️

🧘 “Yoga is the journey of the self, through the self, to the self.”🧘

⸻

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