Alternate Breathing by using the SUN AND MOON BREATHING method.

I would like you now to try Alternate Breathing or, as it is also called, SUN AND MOON BREATHING. To explain this strange name before you begin, the two aspects of Prana or life force which surrounds us are personified as Pingala, the positive pole and Ida, the negative pole. A main objective of Yoga focuses on the opposite currents of the body, meaning it will be a perfect state of spirituality and mental sense. The breath that enters the right nostril or Pingala is called the sun breath and that which enters the Ida or left nostril is the moon breath. The ALTERNATE BREATH consists of deep controlled breathing through each nostril in turn.

Sit cross-legged on a a seat or floor with your back straight and head level. Close your eyes and proceed as follows:
Close your left nostril with your left thumb and breathe in, slowly and deeply, through the right nostril.
Take a deep breath and hold it for two seconds.

Place the last two fingers of the left hand and then exhale slow out the left nostril.
Part of this exercise involves taking a natural break in respiration and when the urge to inhale occurs, keep the right nostril closed and breath through just the left nostril.
Take a deep breath and hold it for two seconds.

Close the left nostril and then release your breath slowly through the right. One cycle is now complete.

Beginners to Pranayama should limit themselves to two rounds at first, but do add one round each week until you are performing six rounds a day. When doing this exercise at different times of the day, always try to adjust your stance to face in the direction of the sun. This routine should be done in the early morning looking east, then at noon face the median, when the sun sets face the west and then at night look towards the north. Start with SUN AND MOON BREATHING and then go to three or four Complete Breaths to create the space that will give you peace and tranquility in both mind and body.
Though I have mentioned the physical aspects of yoga here you must remember that all yoga exercises will always affect all parts: physical, spiritual and mental.

Once you have done sun and moon breathing and have some rhythm and balance with it move on to the next step, which is increasing the exhales to double the length of your inhales. If you breath in up until you count to four, then you breath out to a count of eight. I use four only as an example for the length of your inhalation must always depend on your individual capacity and comfort.
If you feel strain back off you are trying to hard. Please, no straining in this or any other Yoga exercise.

It's useless at best, but also possibly harmful. After some days practice oh controlling breath next phase is to extend steadily withholding of the breath till it comes to the level of gasp. You should inhale for four, hold for four, then exhale for an eight count.
Once again, you should calibrate this counting according to your own abilities.

This is the simplest form of Sun and Moon breathing and will deal with the calming of the mind and nerves. The advanced forms of this exercise call for almost superhuman discipline and are practised in connexion with the awakening of a mysterious force in the body known as Kundalini, the Serpent Power.

This may briefly be described as the Divine Power of Knowledge and Wisdom from which, through civilization, Man has become separated. But the Kundalini, said to lie coiled at the base of the spine, is not dead but dormant, which is why every man is potentially divine no matter how far he may have strayed from the Divine Path.

Change up your breathing by trying the Sun and Moon Breathing method.

Change up your breathing by trying the Sun and Moon Breathing method.

I would like you now to try Alternate Breathing or, as it is also called, SUN AND MOON BREATHING.
Don't be afraid of the funny words, 'Prana' is simply the life force all around us, which is divided into 'Pingala', its positive side, and 'Ida', its negative side. One of the aims of Yoga is to balance their opposite currents in the body, which then produces a state of perfect spiritual and mental equilibrium. When you breathe through the right side of your nose it's called the sun breathe, if its through the left side it's called the moon breathe.

The ALTERNATE BREATH consists of deep controlled breathing through each nostril in turn.
Sit cross-legged on a a seat or floor with your back straight and head level. Shut your eyes, then close your left nostril using your left thumb while inhaling, deeply and slowly, through your right nostril.
Take a deep breath and hold it for two seconds.

Close the right nostril with the last two fingers of your left hand and exhale very slowly through the left nostril.
Part of this exercise involves taking a natural break in respiration and when the urge to inhale occurs, keep the right nostril closed and breath through just the left nostril.
Take a deep breath and hold it for two seconds.

Close the left nostril and then release your breath slowly through the right. One cycle is now complete.
Those new to Pranayama should start slow with two rounds and build up to 6 rounds a days by adding one per week. Ideally this exercise should be performed facing different points of the compass according to the time of day, following the path of the sun. Thus in the early morning you should perform it facing east, at midday facing the meridian, at sunset facing the west, and at night facing the north, SUN AND MOON BREATHING should be preceded and followed by three or four Complete Breaths to create the right atmosphere of peace and tranquillity throughout the mind and the body.
Though 1 have concentrated on the physical aspect of Yoga in this book, as I said in the beginning, it is impossible to divorce the body from the mind and all Yoga exercises, breathing or otherwise, must always affect all parts of the organism, physical, mental, and spiritual.

When you have been practising Sun and Moon breathing for a few days and have established some sort of rhythm and balance in your performance, proceed to the next stage, which is the regulation of the length of your exhalations to twice that of your inhalations. If you breath in up until you count to four, then you breath out to a count of eight. Four is just an example for the count on your inhalation, since your inhalation count needs to be about your own individual needs, capacity, and comfort level.

I reiterate the warning about undue strain. Please, no straining in this or any other Yoga exercise. It's useless at best, but also possibly harmful. After a few days of the above controlled breathing your next step is to prolong very gradually the retention of the breath until it equals the length of your inhalation. Thus if you inhale on a count of four then hold your breath for four and then exhale on a count of eight.
Again you must adjust this counting to suit your own capacity.

This is the simplest form of Sun and Moon breathing and will deal with the calming of the mind and nerves. The advanced forms of this exercise call for almost superhuman discipline and are practised in connexion with the awakening of a mysterious force in the body known as Kundalini, the Serpent Power.

This may briefly be described as the Divine Power of Knowledge and Wisdom from which, through civilization, Man has become separated. Every man has the potential of divinity within him no matter how far he's veered away from the Divine path because the Kundalini lies coiled at the base of the spine dormant but not dead.