विष्णुसहस्रनामावलिः शाङ्करभाष्यसमेता /9

Pranayaānāyāma in my Lalitaā Sahasranaāma (see page 8 in the

Preface). I repeat it here, in some detail, for the benefit

of the readers. The Śāstraic method is to get up at
the Brāhma Muhūrta, i.e., before the breaking of the
dawn, and finish the morning ablutions. After Āchamana
-sipping water-perform the breathing exercises, the
Prānāyāma, in a well ventilated place. Sastraic method is to get up at
the Brahma Muharta, iit cross-legged
facing east or north, with the back straight, chest well
expanded and thrust forward and the head erect.e., before the breaking of the
dawn, and finish the morning ablutions. After Achamana
-sipping water-perform the breathing exercises, the
Pranayama, in a well ventilated place. Sit cross-legged
facing east or north, with the back straight, chest well
expanded and thrust forward and the head erect. First

exhale (Rechaka) all the air slowly through one or both

the nostrils, and then inhale (Paūraka) slowly and deeply,

and exhale as before. While exhaling and inhaling produce

a low humming sound in the throat. Repeat the Rechaka

and Paūraka alternately for about ten minutes. Next,

restraint of breath or Kumbhaka must be practised.

Inhale slowly, with the production of a humming sound
in the throat as before, but retain the breath as long as

in the throat as before, but retain the breath as long as
possible without straining yourself and exhale completely

all the air out. Again inhale slowly and deeply, restrain

and exhale as before. Repeat this process for about five
to ten minutes and gradually increase the duration of

to ten minutes and gradually increase the duration of
Kumbhaka.
 

 
While performing Rechaka, Paūraka and Kumbhaka,
it will be easy for beginners if they use one or more

it will be easy for beginners if they use one or more
fingers to close up one or both the nostrils. When one

has made some progress in Pranayama, then by merely
willing, the air can be made to flow in or out through any
ānāyāma, then by merely
willing, the air can be made to flow in or out through any
nostril or it may be kept in Kumbhaka.
 

 
The third practice is Bhasra (bellow) and it is done

for the next five or six minutes. Sitting erect as before
and with the lips closed, blow out the air, with the

and with the lips closed, blow out the air, with the
hissing sound of a starting locomotive engine, rapidly..

While blowing in this way the trunk of the body is

steady, but the abdomen becomes concave and flat in