Third yoga exercise: The Bahya Pranayama

In continuation with the second yoga exercise the Kapalbhati or as stand-alone,  Bahya pranayama has even greater impact on abdomen and thorax (chest region) and all the organs they contain- lungs, stomach, small and large intestines, liver, pancreas, spleen, gall bladder, etc. Thorax and abdomen are known to be the seat of major life-style problems that we face today.
Hence stomach-involving breathing exercises or pranayamas- Kapalbhati, Bahya and Agnisaar  now form an established practice under yoga to regulate the metabolism (processes by which food is converted into the energy and products needed to sustain life) of the vital organs.

For Bahya pranayama, sit cross-legged, hands placed on your knees (back of each hand placed on a knee with fore finger joining the thumb at their tips, is called dhyaana mudra or concentration pose). Preferably with eyes closed and mind focused between the eyebrows, exhale slowly and deeply, contracting the stomach muscles as much as possible. Stay in this position for a while without inhaling. Relax, releasing abdominal muscles gradually accompanied by equally gradual inhalation. Do this for at least 5 minutes if you suffer from no chronic, serious body condition. Else increase the duration to 10-30 minutes.

Bahya pranayama is an immensely energising breathing exercise, the effect of which you experience from the first day of yoga.

First yoga exercise: The Bhastrika

Swami Ramdev has revived the rich, traditional wellness system of yoga

Make time for yoga exercises in the morning after ablutions. Have two glassfuls of sufficiently warm water, first thing in the morning. Try to make sure your bowels are evacuated to get full benefit of yoga. If you are constipated water will help you evacuate over days to weeks. Even if you are not, water is needed to hydrate your digestive system after a long gap of night.

Choose a quiet place in your home which is available everyday for about an hour of yoga exercises. If you prefer to be indoors, make sure room is sufficiently ventilated.

For the first breathing exercise Bhastrika, sit cross-legged, hands gently placed on the knees and spinal column straight. Preferably keep your eyes closed during almost entire session of all yogic exercises for the maximum effect- engaging oneself mentally with the activity, it is established by research, has manifolds effect.

Take a deep breath, hold for 2-3 seconds and exhale gently. Repeat the exercise for minimum of five minutes. Concentrate on the movement of breath, inhalation and exhalation for mental engagement. It may not happen for a few days to even longer, but by a regular effort on this you will have set in the process towards making it a habit- acquiring right habits is integral to the discipline of the breathing exercises, originally known as the Pranayama.

Five minutes of deep breathing for a person with no serious health condition sets the pace for an intense regime of yoga, the visible effects of which start showing up from the day one. On the first day itself you should experience a higher energy level, better productivity at work especially after lunch (productivity at work is known to dip after lunch hour).

Depending upon the seriousness of one's health condition, one is advised longer durations of Bhastrika. As the research has it, a cancer patient's condition responds well after 30 minutes of Bhastrika as a part of a daily regime of yoga.