Thursday, October 8, 2015

How to manage hot flashes

 


chandra bhedi pranayama

  • Sit on your favourite seating position Asana in a well ventilated room free from any distractions. Keep the waist, back, neck and spine erect. 
  • Keep the breathing exercise easy, do not tax your body. 
  • Close the right nostril with the thumb of your right hand. 
  • Inhale slowly through the left nostril and fill up your lungs to maximum capacity. Hold your breath for a few seconds, just as long as it is comfortable to do so.
  • Exhale slowly through the right nostril.
  • Keep the ratio of time taken for inhalation, retention of breath and exhalation as (1:4:2). 
  • Beginners should not hold the breath, but should keep the ratio of inhalation-exhalation as (1:2).
  • Then repeat by closing the left  nostril. It should be pressed with the ring finger of your right hand. Keep the other hand on your knee.

  • If we call this one set. Repeat five sets and gradually increase to ten sets.

Benefits

  • Reduces body heat.
  • Encourages relaxation and sleep.

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