Seetkari Pranayama
Sit in a comfortable cross legged position, with the spine straight. Soften the facial muscles and relax the shoulders.
Gently clench the lower and upper teeth together and separate the lips as much as you can and it feels comfortable, keeping the jaw relaxed and the teeth exposed to air.
Inhale the breathe from the gaps of the teeth and focus on the hissing sound of the breathe as it moves in. Close the mouthed Exhale from both the nostrils.
Repeat breathing the same way for 10 20 breaths and then relax and breathe naturallly.
Repeat the same for two to three rounds. Then relax.
Benefits: This pranayama induces a very cooling effect to the body and naturally lowers the body temperature and is ideal for the summer season. Since this breathe has the capacity to lower the temperature of the body it should not be practised in the winter season
Balasana / child pose
Come on the knees and join the big toes, thighs and knees together. Place the palms on the floor and separate the knees as wide as you can making sure that it is comfortable for you.If not then place a bolster between the knees, if your hips don't touch the ankle and a blanket under the feet if you feel uncomfortable.
Inhale raise the arms up extending the spine.
Exhale come forward and rest the torso on the floor between the knees, make a pillow with the palms and rest the forehead on the palms. If the torso does not rest on the floor take a bolster and place it in the middle and rest the torso on it.
Breathing deeply for 1 to 2 minute. Remember to stay in still and avoid movement while you hold the pose.This is very important as there is no forcing, striving or pushing while you are in the pose as we working on just being present to just where you are in the moment.
Inhale rise the arms up and as you exhale lower the arms and release the pose.
Benefits- The child pose is a very healing pose for the body and mind. It calms the mind and the focus shift into the breathe. It releases tension from the spine and the hips. This pose releases all the tension and fatigue the heat or summer season brings.
Simhasana (Lion Pose)
Sit in a cross legged comfortable position and focus on the breathe. Relax the shoulders and the facial muscles. Keep the palms on the thighs facing the ceiling and the index finger gently touching the thumb ie chin mudra. Focus on the breathe and relax.
Inhale deeply through the nostrils, open the mouth as wide a you can and stretch the tongue out and Exhale from the mouth making a loud sound of HA or roar like a lion.
Close the mouth and shift the gaze or focus the eyes between the eyebrows.
Repeat the same for two more times and then relax in child pose.
Benefits: This pose relievers tension from the face and the chest. It works on releasing the entire stress out of the body and relaxes the mind.
Seema Sondhi discovered yoga when she suffered three lumbar slipped discs and was advised complete bed rest. Over the last 18 years, she has trained and been certified from the International Sivananda Yoga Vedanta Centre and Matthew Sweeney. She has also written six books on the subject
