Cover the left plam with the right plam, and chant the following mantra: Mamo partha samastha duritha kshaya dwara Sri Parameshwara preethyartham In the morning (typically between 4 am and 8 am - Pratah Sandhya) Pratah sandhyam upasishye 3ĭuring the day (typically between 8 am and 4 pm - Madhyannikam) Madhyaynikam karishye In the evening (typically between 4 pm and 8 pm - Sayam Sandhya) Sayam sandhyam upasishyeĪ) Chant Sri Kesavaya Namah and write OM in water with the ring finger of the right hand. Each time you say "OM", touch your ear lobes with both hands. Breathe through the right nostril while reciting Om Apa Jyothi rasa Amritam brahma Bhoorbuvasuvarom The transitions should be smooth and quick. Close both nostrils while reciting Om Tat-savithur varenyam Bargo devasya dhimahi Dhiyo yona prachodayath 3. Puraka, Kumbhaka and Rechaka) should be in the ratio 1: 3: 2įigure 1: Position of fingers for PranayamaĢ. Inhalation is called Puraka, the retention Kumbhaka and the exhalation Rechaka. By applying pressure simultaneously on both sides of the nose, one can hold one's breath. Similarly, by relaxing the thumb while increasing the pressure with the index-little finger combine, one can control the flow of air through the right nostril while blocking the left.
Inhale through the left nostril by pressing the thumb firmly against the right side of the nose blocking the right nostril while simultaneously relaxing the pressure on the left side of the nose allowing air to flow in and out of the left nostril. Breathe through the left nostril while reciting Om Bhoohoo Om Bhuvaha Om Suvaha Om Mahaha Om Janaha Om Thapaha Om Sathyam1 The forefinger and the middle finger are folded into the palm the thumb presses against the right side of the noseĬontrolling the flow of air into the right nostril, while the ring finger and the little finger together press the left side of the nose, controlling air into the left nostril. Use the thumb, little and ring fingers of your right hand (as shown in Fig.
While reciting the following mantra, control your breathing by controlling the flow of air through your nostrils. Touch the top of the head with all fingers, saying Damodara.Ĭhant the following mantra while gently tapping your temples/outer forehead with your knuckles Shuklambaradharam Vishnum Shashi Varnam ChathurBhujam Prasanna Vadanam Dyayeth Sarva Vigna Upa Shanthaye. Touch the navel (belly button) with all fingers, saying Padmanabha 7. Using your middle finger, touch the right shoulder while chanting the first word of the mantra and the left shoulder while chanting the second Sreedhara - Hrishikesa 6. Using your little finger, touch the right ear while chanting the first word of the mantra and the left ear while chanting the second
Using your index finger, touch the right side of the nose while chanting the first word of the mantra and the left side while chanting the secondĤ. Using your ring finger, touch the right eye while chanting the first word of the mantra and the left eye while chanting the secondģ. Using your thumb, touch the right cheek while chanting the first word of the mantra and the left cheek while chanting the secondĢ. Om Achyuthaya Namah, Om Ananthaya Namah, Om Govindaya Namahĭ RAThen, using only your right hand Kesava - Narayana Madhava - Govinda Vishno - Madhusoodana 1ġ. Ramachander, and available at Īfter chanting each of the following mantras take a small quantity of water in your right palm and sip. Ramachanderġ AcknowledgementThis document is based significantly on matter prepared by Shri P. Sama Veda Sandhya VandanamDr Ravi S Iyer -based on matter written by Shri P.